Search     |     Share     |     Blog     |     My Food Diary     |     Login
Healthy eating and exercise for life

1600 Calorie Week 5 Combo Meal Plan

View All / Close All

Shopping List

Monday

Basic Nutritional Summary:
Total Calories:  
1648
Fat: 
44 grams
Protein: 
74  grams
Carbohydrates:  
230 grams
Sat Fat:  
6 grams
Chol: 
4 mg
Sodium:  
2426 mg
Fiber:
26 grams

Breakfast

PANCAKE SYRUP, LOWER CALORIE
2 tbsp ( 50 calories)

BLUEBERRY EGG WHITE PANCAKES
1 serving

ORANGE JUICE PLUS CALCIUM
4 fl oz

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

Lunch

SOUTHWESTERN JALAPENO CORNBREAD
1 serving

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

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

DIET SODA
12 fl oz

 

Dinner

TERIYAKI HALIBUT
1 serving

ITALIAN SALAD, LOWFAT
1 serving

ACORN SQUASH, BAKED, NO SALT
1 cup

FRENCH BREAD DOUGH
2 slices (120 calories) refrigerated, crusty 1" slice

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

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

CHOCOLATE COOKIE, NONFAT
1 cookie (50 calories)

MILK 2 %
, 1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1621
Fat: 
54 grams
Protein: 
76  grams
Carbohydrates:  
182 grams
Sat Fat:  
7 grams
Chol: 
97 mg
Sodium:  
2918 mg
Fiber:
25 grams

Breakfast

ENGLISH MUFFIN
1 muffin (130 calories)

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

MILK 2 %,
1 cup

 

 

Lunch

LIGHT BEEF POT ROAST MEAL, FROZEN
1 pkg yield (206 calories)

SALAD DRESSING, ITALIAN, DIET
2 tbsp (132calories)

SALAD, TOSSED W/O DRESSING
2 cups

DIET SODA,
12 fl oz

Dinner

SPICY FRENCH UNFRIES
2 servings

TURKEY BURGERS
1 serving

CORN ON THE COB, YELLOW, BOILED, NO SALT
1/2 ear

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

LEMONADE DRINK MIX
8 fl oz sugar-free

Morning Snack

CELERY, RAW
1 cup

SALAD DRESSING, RANCH
2 tbsp (70 calories)

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

GREEN TEA, BREWED
8 oz (1 cup)

BANANA, RAW
1 medium

Evening Snack

STRAWBERRIES, RAW
1 cup

MILK 2 %,
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
1661

Breakfast

PLAIN BAGEL
1 bagel (156 calories)

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

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

SPICY FRENCH UNFRIES
1 servings

TURKEY BURGERS
1 serving

CORN ON THE COB, YELLOW, BOILED, NO SALT
1 ear

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

GRAPES,
30 seedless grapes

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Dinner

VEGGIE VOLLEY BOWL
1 serving

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

BRAN BREAD
1 slice (61 calories)

DIET SODA,
12 fl oz

Morning Snack

CELERY, RAW
1 cup

COTTAGE CHEESE DIP
1 serving

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

ORANGE,
1 small

LEMONADE DRINK MIX
8 fl oz sugar-free

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz (90 calories)

MILK 2 %,
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
1610
Fat: 
35 grams
Protein: 
54  grams
Carbohydrates:  
230 grams
Sat Fat:  
5 grams
Chol: 
69 mg
Sodium:  
1848 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

APPLE, RAW

LEMONADE DRINK MIX
8 fl oz, sugar free

Dinner

APPLE PORK CHOPS
1 serving

PARMESAN ANGEL HAIR PASTA
1 serving

LOWFAT CAESAR SALAD
1 serving

DIET SODA,
12 fl oz

Morning Snack

BLUEBERRIES, FROZEN 1/2 cup (unthawed)

LEMONADE DRINK MIX 8 fl oz sugar-free

Afternoon Snack

CRACKER, REDUCED FAT,
4 crackers (40 calories)

CHEESE, LOWFAT
1 slice (50 calories) cheddar or colby

GREEN TEA, BREWED
8 oz (1 cup)

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

MILK, 2 %
1 cup

 

Friday

Basic Nutritional Summary:
Total Calories:  
1600
Fat: 
41 grams
Protein: 
74 grams
Carbohydrates:  
198 grams
Sat Fat:  
5 grams
Chol: 
94 mg
Sodium:  
2299 mg
Fiber:
26 grams

Breakfast

PLAIN BAGEL
1 bagel (156 calories)

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

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

MIXED FRUIT, CHUNKY IN EXTRA LIGHT SYRUP
1 cup (50 calories)

PARMESAN ANGEL HAIR PASTA
1 serving

LOWFAT CAESAR SALAD
1 serving

DIET SODA,
12 fl oz

 

Dinner

GRILLED FRESH TUNA WITH BEAN SALAD
1 serving

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

MIXED GRAIN BREAD
1 slice (60 calories)

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

BERRY BLEND DRINK MIX
8 fl oz sugar-free 

Morning Snack

GRANOLA, LOWFAT
1/2 cup (151 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

RASPBERRIES
1 cup

LITE CREAM TOPPING, NONDAIRY
1 tbsp (8 calories)

MILK 2 %
1 cup 

Saturday

Basic Nutritional Summary:
Total Calories:  
1653
Fat: 
44 grams
Protein: 
60  grams
Carbohydrates:  
230 grams
Sat Fat:  
8 grams
Chol: 
100 mg
Sodium:  
2218 mg
Fiber:
32 grams

Breakfast

BERRY BANANA PEACH SMOOTHIE
1 serving

COFFEE, BREWED, PREPARED
1 cup

Lunch

LITE ROAST TURKEY MEDALLIONS, FROZEN MEAL
1 pkg yield (214 calories)

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 (frozen, drained)

DIET SODA
12 fl oz

Morning Snack

CELERY, RAW
1 cup

PEANUT BUTTER, CREAMY
2 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:  
1608
Fat: 
46 grams
Protein: 
74  grams
Carbohydrates:  
202 grams
Sat Fat:  
8 grams
Chol: 
70 mg
Sodium:  
2238 mg
Fiber:
31 grams

Breakfast

LOWFAT "CHEESY" CHEESE DANISH
1 serving 

BROILED GRAPEFRUIT
1 serving

ORANGE JUICE PLUS CALCIUM
4 fl oz

 

Lunch

ITALIAN GRILLED CHEESE AND TOMATO SANDWICH
1 serving

BROCCOLI, RAW
1 cup (chopped)

SALAD DRESSING, RANCH
3 tbsp (105 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
2 tbsp (100 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

COTTAGE CHEESE DIP
1 serving

CELERY, RAW
1/2 cup (strips)

Evening Snack

BAKED APPLE
1 serving

MILK 2%
1 cup