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1400 Calorie Week 5 Recipe Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1445
Fat: 
38 grams
Protein: 
53  grams
Carbohydrates:  
220 grams
Sat Fat:  
5 grams
Chol: 
4 mg
Sodium:  
1485 mg
Fiber:
28 grams

Breakfast

PANCAKE SYRUP, LOWER CALORIE
1 tbsp ( 25 calories)

BLUEBERRY EGG WHITE PANCAKES
1 serving

ORANGE JUICE PLUS CALCIUM
4 fl oz

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (50 calories)

Lunch

SOUTHWESTERN JALAPENO CORNBREAD
1 serving

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

MARGARINE-LIKE SPREAD, 40% FAT
2 tbsp (100 calories)

DIET SODA
12 fl oz

 

Dinner

CITRUS BAKED DOVER SOLE
1 serving

ITALIAN SALAD, LOWFAT
1 serving

ACORN SQUASH, BAKED, NO SALT
1 cup

LEMONADE DRINK MIX
8 fl oz sugar-free

Morning Snack

FRUIT CUP, MIXED FRUIT IN EXTRA LIGHT SYRUP 4 oz (50 calories)

FRUIT PUNCH DRINK MIX 8 fl oz sugar-free

Afternoon Snack

APPLE, RAW
1 apple

FRUIT PUNCH MIX
8 fl oz sugar-free

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

MILK 2 %,
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1439
Fat: 
46 grams
Protein: 
59  grams
Carbohydrates:  
165 grams
Sat Fat:  
7 grams
Chol: 
33 mg
Sodium:  
2422 mg
Fiber:
17 grams

Breakfast

ENGLISH MUFFIN
1 muffin (130 calories)

STRAWBERRIES
1/2 cup (sliced)

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (50 calories)

MILK 2 %,
1 cup

 

 

Lunch

TURKEY SANDWICH
1 serving

SALAD DRESSING, ITALIAN, DIET
1 tbsp (16 calories)

SALAD, TOSSED W/O DRESSING
1 cup

DIET SODA,
12 fl oz

Dinner

QUICHE LORRAINE
1 serving

CAESAR SALAD, LOWFAT
1 serving

OAT BRAN BREAD, REDUCED-CALORIE
1 slice (45 calories)

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (50 calories)

LEMONADE DRINK MIX
8 fl oz sugar-free

Morning Snack

CELERY, RAW
1 cup

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

GREEN TEA, BREWED
8 oz (1 cup)

BANANA, RAW
1 medium

Evening Snack

BLUEBERRIES
1/2 cup

LITE CREAM TOPPING, NON-DAIRY
1 tbsp (8 calories)

MILK 2 %,
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
1444

Breakfast

PLAIN BAGEL
1 bagel (156 calories)

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (50 calories)

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

HAM SANDWICH
1 serving

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Dinner

VEGGIE VOLLEY BOWL
1 serving

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (50 calories)

BRAN BREAD
1 slice (61 calories)

DIET SODA,
12 fl oz

Morning Snack

CELERY, RAW
1 cup

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

ORANGE,
1 small

LEMONADE DRINK MIX
8 fl oz sugar-free

Evening Snack

CINNAMON BAKED BANANA
1 serving

MILK 2 %,
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
1471
Fat: 
35 grams
Protein: 
58  grams
Carbohydrates:  
205 grams
Sat Fat:  
5 grams
Chol: 
62 mg
Sodium:  
1892 mg
Fiber:
27 grams

Breakfast

CEREAL, MULTIGRAIN
1 cup (109 calories)

BANANA, RAW
1/2 medium

MILK 2 %,
1 cup

COFFEE, BREWED
1 cup

Lunch

VEGGIE VOLLEY BOWL
1 serving

CRACKERS REDUCED-FAT
6 crackers (60 calories)

LEMONADE DRINK MIX SUGAR FREE
8 fl oz

Dinner

APPLE PORK CHOPS
1 serving

LOWFAT CAESAR SALAD
1 serving

DIET SODA,
12 fl oz

Morning Snack

BLUEBERRIES, FROZEN
1/2 cup

LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

APPLE, RAW
1 apple

CELERY, RAW
1 cup

PEANUT BUTTER
1 tbsp (95 calories)

GREEN TEA, BREWED
8 oz (1 cup)

Evening Snack

CREAMY FRUIT CUP
1 serving

MILK, 2 %
1 cup

 

Friday

Basic Nutritional Summary:
Total Calories:  
1428
Fat: 
40 grams
Protein: 
73 grams
Carbohydrates:  
176 grams
Sat Fat:  
6 grams
Chol: 
94 mg
Sodium:  
2402 mg
Fiber:
23 grams

Breakfast

PLAIN BAGEL
1 bagel (156 calories)

MARGARINE-LIKE SPREAD, 40% FAT
2 tbsp (100 calories)

BERRY BANANA PEACH SMOOTHIE
1 serving

Lunch

PARMESAN ANGEL HAIR PASTA
1 serving

LOWFAT CAESAR SALAD
1 serving

DIET SODA,
12 fl oz

 

Dinner

CITRUS BAKED DOVER SOLE
1 serving

GRILLED HERB TOMATOES
1 serving

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

BERRY BLEND DRINK MIX
8 fl oz sugar-free 

Morning Snack

OAT BRAN BREAD, REDUCED CALORIE
1 slice (45 calories)

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (50 calories)

LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

GREEN TEA, BREWED
8 oz (1 cup)

CARROT, RAW
1 cup (strips or slices) 

DIP, BLACK BEAN, NONFAT
1 oz (25 calories)

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

MILK 2 %
1 cup 

Saturday

Basic Nutritional Summary:
Total Calories:  
1404
Fat: 
42 grams
Protein: 
56  grams
Carbohydrates:  
178 grams
Sat Fat:  
7 grams
Chol: 
99 mg
Sodium:  
2096 mg
Fiber:
28 grams

Breakfast

FRUIT SMOOTHIE COOLER
1 serving

COFFEE, BREWED, PREPARED
1 cup

Lunch

CHICKEN SALAD PITA SANDWICH
1 serving

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

MILK 2 %
1 cup 

Dinner

TURKEY MEATLOAF
1 serving

SWEET POTATO, BAKED, UNSALTED
1 small

MARGARINE-LIKE SPREAD, 40% FAT
2 tbsp (100 calories)

MIXED VEGETABLES, BOILED, NO SALT
1 cup

DIET SODA
12 fl oz

Morning Snack

CELERY, RAW
1 cup

PEANUT BUTTER, CREAMY
1 tbsp (95 calories)

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

APPLE, RAW
1 small

LEMONADE DRINK MIX
8 fl oz sugar-free

Evening Snack

STRAWBERRIES, RAW
1 cup

BROWNIE, FROZEN, LIGHT
1.23 oz (90 calories)

MILK 2 %
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
1465
Fat: 
37 grams
Protein: 
61 grams
Carbohydrates:  
218 grams
Sat Fat:  
8 grams
Chol: 
65 mg
Sodium:  
2036 mg
Fiber:
32 grams

Breakfast

OAT BRAN BREAD, REDUCED-CALORIE
1 slice (45 calories)

MARGARINE-LIKE SPREAD, 40% FAT
1.5 tbsp (74 calories)

BROILED GRAPEFRUIT
1 serving

ORANGE JUICE PLUS CALCIUM
8 fl oz

 

Lunch

ITALIAN GRILLED CHEESE AND TOMATO SANDWICH
1 serving

BROCCOLI, RAW
1 cup (chopped)

SALAD DRESSING, RANCH
1 tbsp (35 calories) "Lite"

DIET SODA,
12 fl oz

 

Dinner

SCALLOPED POTATOES
1 serving

SOUTHWESTERN JALAPENO CORNBREAD
1 serving

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

BARBECUE CHICKEN
1 serving

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (50 calories)

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Morning Snack

APPLE, RAW
1 apple

LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

CELERY, RAW
1 cup (strips)

Evening Snack

BAKED APPLE
1 serving

MILK 2%
1 cup