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2000 Calorie Week 3 Combo Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2,028
Fat: 
53 grams
Protein: 
73  grams
Carbohydrates:  
289 grams
Sat Fat:  
5 grams
Chol: 
67 mg
Sodium:  
2728 mg
Fiber:
234 grams

Breakfast

HAM AND EGG SCRAMBLE ON ENGLISH MUFFIN
1 serving

BROILED GRAPEFRUIT
1 serving

MILK, 2%
1 cup

COFFEE
1 cup

Lunch

PIZZA, FRENCH BREAD, CHEESE
5.6 oz 
(300 calories)
frozen, cheese

PEAR, RAW
1 pear

CUCUMBER, PEELED, RAW
1 cup

SALAD DRESSING, RANCH, LITE
2 tbsp
(70 calories)

MILK, 2%
1 cup

Dinner

SWEET POTATO PUFF
1 serving

BAKED APPLE
1 serving

BARBECUE CHICKEN
1 serving

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

SALAD, TOSSED, W/O DRESSING
2 cups

SALAD DRESSING, ITALIAN, LITE
2 tbsp
(32 calories)

HERBAL TEA
1 cup

Morning Snack

MUFFIN, OAT BRAN, RAISIN
1 muffin
(180 calories)

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

SALSA, LOW SALT
1/4 cup
(25 calories)

TORTILLA CHIPS
15 chips
(175 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

PUDDING, CHOCOLATE, NON-FAT
1 snack
(100 calories)

LITE CREAM TOPPING, NON-DAIRY
2 tbsp
(16 calories)

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2,054
Fat: 
50 grams
Protein: 
128  grams
Carbohydrates:  
209 grams
Sat Fat:  
7 grams
Chol: 
51 mg
Sodium:  
3567 mg
Fiber:
23 grams

Breakfast

FRUIT SMOOTHIE COOLER
1 serving

ORANGE
1 small

COFFEE 
I cup

MILK, 2%
1 cup

Lunch

CHICKEN SALAD PITA SANDWICH
1 serving 

VEGETABLE STEW
1 serving

COTTAGE CHEESE, LOW-FAT
4 oz
(100 calories)
low-fat, plain

APPLE, RAW
1 small

MILK, 2%
1 cup

Dinner

TERIYAKI HALIBUT
1 serving

UNFRIED RICE
1 serving

BROCCOLI FLORETS, FROZEN
4.0 oz
florets "Deluxe"

CREAMY FRUIT CUP
1 serving

MILK, 2%
1 cup

 

Morning Snack

CRACKER, REDUCED FAT
10 crackers
(100 calories)

CHEESE, LOW-FAT
2 cubic-inch
(60 calories)

DIET SODA 
12 fl oz

Afternoon Snack

POPCORN, CAKE
1 cake
(38 calories)

PEANUT BUTTER
1 tbsp

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

POPCORN, MICROWAVE LIGHT
2 cups
(53 calories)

MILK, 2%
1 cup

Wednesday

Basic Nutritional Summary:

Breakfast

PLAIN BAGEL
1 bagel
(156 calories)

CANTALOUPE, RAW
1 wedge

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

MILK, 2%
1 cup

COFFEE
1 cup

Lunch

BARBECUE CHICKEN
1 serving

BAKED APPLE
1 serving

SWEET POTATO PUFF
1 serving

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

SALAD, TOSSED, W/O DRESSING
2 cups

SALAD DRESSING, RANCH
2 tbsp
(70 calories)

HERBAL TEA
1 cup

Dinner

BARLEY AND VEGETABLE CASSEROLE
1 serving

MIXED GRAIN BREAD
1 large slice
(80 calories)

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

CREAMY FRUIT CUP
1 serving

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Morning Snack

SALAD DRESSING, RANCH
2 tbsp
(70 calories)
ranch dip "lite" refrigerated

CARROT, RAW
1 cup
strips

GRAPE
10 grapes
red or green seedless

LEMONADE DRINK MIX 
8 fl oz
sugar-free

 

Afternoon Snack

BUTTER COOKIE, ENRICHED LOW-CALORIE
3 cookies (70 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

 

Evening Snack

ANIMAL COOKIE
8 pieces
(112 calories)

YOGURT, SUGAR-FREE, FROZEN, LOW-FAT
1 serving
(104 calories)
low-fat, sugar-free

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
2,006
Fat: 
42 grams
Protein: 
98  grams
Carbohydrates:  
272 grams
Sat Fat:  
2 grams
Chol: 
86 mg
Sodium:  
2594 mg
Fiber:
30 grams

Breakfast

MUFFIN, OAT BRAN, RAISIN
1 muffin
(180 calories)
oat w/ raisin

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

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

 

Lunch

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

CHICKEN A L'ORANGE FROZEN ENTREE
1 serving (270 calories)

CANTALOUPE, RAW
1 wedge

MILK, 2%
1 cup

Dinner

STEAK ENTREE, RIB EYE, CHOICE
4 oz

ROLL, SOURDOUGH
1 roll
(110 calories)

SCALLOPED POTATOES
1 serving

GREEN BEANS
3.5 oz

CREAMY FRUIT CUP
1serving

COFFEE
1 cup

Morning Snack

GRAHAM CRACKER
4 crackers
(118 calories)

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

TORTILLA CHIPS
12 chips
(140 calories)

SALSA, LOW SALT
1/4 cup
(25 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

PUDDING, CHOCOLATE, NON-FAT
1 snack
(100 calories)

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2,051
Fat: 
55 grams
Protein: 
92 grams
Carbohydrates:  
256 grams
Sat Fat:  
8 grams
Chol: 
59 mg
Sodium:  
2735 mg
Fiber:
22 grams

Breakfast

TOASTED OATMEAL CEREAL, HONEY NUT
1 cup
(190 calories)

PAPAYA, RAW
1 cup
cubed

MILK, 2%
1 cup

COFFEE
1 cup

Lunch

CHICKEN SALAD PITA SANDWICH
1 serving

APPLE, RAW
1 apple

COTTAGE CHEESE, LOW-FAT
4 oz
(100 calories)

CUCUMBER, PEELED, RAW
1 cup
sliced

MILK, 2%
1 cup

Dinner

CITRUS BAKED DOVER SOLE
1 serving

CREAMY PARMESAN ANGEL HAIR PASTA
2 servings

CARROTS, FROZEN, W/SALT
1 cup

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD DRESSING, BUTTERMILK
1 tbsp
(30 calories)
buttermilk, creamy "lower calorie"

MILK, 2%
1 cup

Morning Snack

CRACKERS, REDUCED FAT
12 crackers
(120 calories)
reduced-fat, classic golden cracker

CHEESE, LOW-FAT
2 cubic-inch
(60 calories)

DIET SODA
12 fl oz

Afternoon Snack

POPCORN CAKE
1 cake
(38 calories)

PEANUT BUTTER
2 tbsp

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

FRUIT SMOOTHIE
1 serving

Saturday

Basic Nutritional Summary:
Total Calories:  
2,058
Fat: 
59 grams
Protein: 
69  grams
Carbohydrates:  
283 grams
Sat Fat:  
9 grams
Chol: 
69 mg
Sodium:  
2787 mg
Fiber:
25 grams

Breakfast

LOW-FAT "CHEESY" CHEESE DANISH
2 servings

BROILED GRAPEFRUIT
1 serving

COFFEE
1 cup

MILK, 2%
1 cup

Lunch

TURKEY POCKET SANDWICH
1 pocket
(260 calories)
frozen, broccoli & cheese

VEGETABLE SOUP, RTS
1 serving
(120 calories)
"country vegetable" 7.5 oz

ORANGE, RAW
1 small

MILK, 2%
1 cup

 

Dinner

RED PEPPERED CHINESE SCALLOPS
1 serving

VEGETABLE, FROZEN, BAG, CHINESE STIR FRY BLEND
1 cup
premium blend

CHINESE NOODLE, CHOW MEIN
1 cup
(237 calories)

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

HERBAL TEA
1 cup

Morning Snack

FRUIT SMOOTHIE
1 serving

GRAHAM CRACKER
8 crackers

Afternoon Snack

BUTTER COOKIE, ENRICHED LOW-CALORIE
1 cookie (25 calories)

PEAR, RAW
1 pear

MILK, 2%
1 cup

Evening Snack

CHOCOLATE COOKIE, NON-FAT
2 cookies
(100 calories)
double fudge cookie cakes

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Sunday

Basic Nutritional Summary:
Total Calories:  
2,085
Fat: 
53 grams
Protein: 
95  grams
Carbohydrates:  
320 grams
Sat Fat:  
10 grams
Chol: 
102 mg
Sodium:  
2882 mg
Fiber:
34 grams

Breakfast

PLAIN BAGEL
1 bagel
(156 calories)

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

JELLY, RASPBERRY
1 tbsp
(24 calories)

ORANGE JUICE PLUS CALCIUM
8 fl oz

COFFEE
1 cup

Lunch

TUNA SALAD PITA SANDWICH
1 serving

COTTAGE CHEESE, LOW-FAT
4 oz
(100 calories)

STRAWBERRY, UNSWEETENED
1 cup
frozen

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Dinner

EASY MEATLOAF
1 serving

MASHED POTATOES
1 serving

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

FRENCH ROLL
1 roll
(105 calories)

ASPARAGUS, FROZEN, NO SALT
1 cup

ACORN SQUASH, BOILED, NO SALT
1 cup

HERBAL TEA
1 cup

Morning Snack

APPLE, RAW
1 small

PEANUT BUTTER
1 tbsp

CELERY, RAW
1 cups
strips

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

GRAHAM CRACKERS
4 crackers
(118 calories)

MILK, 2%
1 cup
 

 

Evening Snack

YOGURT, SUGAR-FREE, FROZEN, LOW-FAT
1 serving
(104 calories)

CHOCOLATE COOKIE, NON-FAT
2 cookies (100 calories)