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1600 Calorie Week 4 Combo Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1636
Fat: 
41 grams
Protein: 
102  grams
Carbohydrates:  
206 grams
Sat Fat:  
5 grams
Chol: 
141 mg
Sodium:  
3462 mg
Fiber:
25 grams

Breakfast

COFFEE
1 cup

BROILED GRAPEFRUIT
1 serving

ORANGE JUICE PLUS CALCIUM
8 fl oz

MIXED GRAIN BREAD
1 slice (65 calories)

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

Lunch

GREEN TEA (BREWED)
8 oz (1 cup)

JAMBALYA ONE DISH
1 serving

SALAD, TOSSED, W/O DRESSING
2 cups Fast foods, salad, vegetable, tossed, without dressing

SALAD DRESSING, RANCH
2 tbsp (70 calories) ranch, & dip ''Lite'' refrigerated

ACORN SQUASH, BAKED, NO SALT
1 cup winter squash, cubed

Dinner

TURKEY BURGERS
1 serving

SPICY UNFRENCH FRIES
1 servings

SPINACH, RAW
1 cup

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

Morning Snack

PLUM, RAW
1 fruit

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Afternoon Snack

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

COTTAGE CHEESE, LOW FAT
4 oz (100 calories)

Evening Snack

MILK, 2%
1 cup

CHOCOLATE COOKIE, NONFAT
2 cookies (100 calories)

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1,649
Fat: 
42 grams
Protein: 
115  grams
Carbohydrates:  
192 grams
Sat Fat:  
5 grams
Chol: 
59 mg
Sodium:  
3145 mg
Fiber:
25 grams

Breakfast

CEREAL, DRY
1 cup (109 calories)

BANANA, RAW
1 medium

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

MILK, 2%
1 cup

 

Lunch

TUKEY BURGERS
1 serving

SPICY FRENCH UNFRIES
1 serving

DIET SODA
12 fl oz

APPLESAUCE, CINNAMON
1/2 cup

Dinner

TERIYAKI HALIBUT
1 serving

GREEN BEANS W/ALMONDS, FROZEN
3/4 cups

FRENCH BREAD DOUGH
1 slice (60 calories) refrigerated, crusty, 1" slice

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

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

Morning Snack

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

PIZZA NUTS
1 serving

Afternoon Snack

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

COTTAGE CHEESE DIP
1 serving

CELERY, RAW
1 cup strips

Evening Snack

BERRY BLEND DRINK MIX
8 fl oz sugar-free

STRAWBERRY, RAW
1/2 cup

CREAM TOPPING, NONDAIRY
1 tbsp (8 calories) frozen

Wednesday

Basic Nutritional Summary:
Total Calories:  
1672

Breakfast

MUFFIN, BLUEBERRY, FROZEN, LOWFAT
1 muffin (170 calories)

COFFEE, BREWED, PREPARED
1 cup

MILK, 2%
1 cup

Lunch

LITE ORANGE CHICKEN FROZEN ENTREE
1 pkg (267 calories)

LOWFAT CAESAR SALAD
1 serving

VEGETABLE JUICE, LOW SALT
8 fl oz (60 calories)

Dinner

ORANGE CORN MUFFIN
1 serving

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp

BARBECUE CHICKEN
1 serving

GRILLED HERBED TOMATOES
1 serving

POTATO SALAD, LOWFAT
1 serving

DIET SODA
12 fl oz

Morning Snack

FRUIT PUNCH DRINK MIX
8 fl oz, sugar-free

APPLE, RAW
1 small

YOGURT, ALL FLAVORS, NONFAT
4.4 oz (50 calories)

Afternoon Snack

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz

GRANOLA/CEREAL BAR, ALMOND
1 bar (90 calories)

Evening Snack

CLAIR, CHOCOLATE
1clair (140 calories) frozen

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
1644
Fat: 
40 grams
Protein: 
69  grams
Carbohydrates:  
233 grams
Sat Fat:  
6 grams
Chol: 
113 mg
Sodium:  
873 mg
Fiber:
26 grams

Breakfast

MILK 2%
1 cup

BANANA, RAW
1 medium

MULTIGRAIN CEREAL, HOT, DRY
1 cup (266 calories)

Lunch

MARINARA SHRIMP FROZEN ENTREE
10.5 oz (220 calories)

GRILLED HERBED TOMATOES
1servings

VEGETABLE JUICE, LOW SALT
8 fl oz (60 calories)

Dinner

SWEET POTATO, BAKED, UNSALTED
1 small

ITALIAN SALAD, LOWFAT
1serving

CHICKEN AND VEGETABLES
1 serving

COFFEE, BREWED, PREPARED
1 cup

Morning Snack

TANGERINE, RAW
1 medium

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

PIZZA NUTS
1 serving

LEMONADE DRINK MIX
8 fl oz sugar-free

Evening Snack

MILK 2%
1 cup

BROWNIE, FROZEN, LIGHT
1.23 oz (90 calories)

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

Friday

Basic Nutritional Summary:
Total Calories:  
1663
Fat: 
42 grams
Protein: 
84 grams
Carbohydrates:  
225 grams
Sat Fat:  
10 grams
Chol: 
168 mg
Sodium:  
2450 mg
Fiber:
18 grams

Breakfast

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp (25 calories)

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

PANCAKE FROZEN
1/2 pkg (140 calories)

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (45 calories)

Lunch

HONEY MUSTARD CHICKEN FROZEN ENTREE
1 serving (230 calories)

ITALIAN SALAD, LOWFAT
1serving

VEGETABLE JUICE, LOW SALT
8 fl oz (60 calories)

FRUIT SALAD, LIGHT SYRUP
1 cup (146 calories)

 

Dinner

BEEF STROGANOFF (yogurt-recipe)
1 serving

BROCCOLI FLORETS, FROZEN
3.3 oz ("Deluxe")

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

STRAWBERRY, FROZEN
1 cup thawed (unsweetened)

COTTAGE CHEESE, LOW FAT
4 oz (100 calories)

Afternoon Snack

POPCORN, MICROWAVE, LIGHT
2 cups (55 calories)

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz

Evening Snack

MILK 2%
1 cup

CHOCOLATE COOKIE, NONFAT
1 cookie (50 calories) 

Saturday

Basic Nutritional Summary:
Total Calories:  
1652
Fat: 
39 grams
Protein: 
91  grams
Carbohydrates:  
213 grams
Sat Fat:  
10 grams
Chol: 
121 mg
Sodium:  
3020 mg
Fiber:
24 grams

Breakfast

PLAIN BAGEL, TOASTED
1 bagel (156 calories)

CREAM CHEESE, SOFT, LIGHT, PLAIN
2 tbsp ( 70 calories)

COFFEE, BREWED, PREPARED
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

BEEF STROGANOFF (yogurt-recipe)
1 serving

BROCCOLI RAW
1 cup

DIET SODA
12 fl oz

Dinner

SALMON PASTA SALAD
1 serving

FRENCH BREAD DOUGH
1 slice (60 calories) refrigerated, crusty, 1" slice

LOWFAT CAESAR SALAD
1 serving

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

Morning Snack

BLUEBERRY, FROZEN
1 cup

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

DIP, BLACK BEAN, NONFAT
3 oz (70 calories) barbeque, mild

CELERY, RAW
1/2 cup (diced)

CARROTS, RAW
1/2 cup (strips or slices)

Evening Snack

MILK 2%
1 cup

CREAMY FRUIT CUP
1 serving

Sunday

Basic Nutritional Summary:
Total Calories:  
1647
Fat: 
44 grams
Protein: 
79  grams
Carbohydrates:  
211 grams
Sat Fat:  
4 grams
Chol: 
143 mg
Sodium:  
3092 mg
Fiber:
26 grams

Breakfast

COFFEE
1 cup

FRUIT SMOOTHIE COOLER
1 serving

Lunch

ORANGE, ALL VARIETIES, RAW
1 small

MILK, 2%
1 cup

LITE BEEF POT ROAST FROZEN ENTREE
1 pkg yield (206 calories)

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

Dinner

JAMBALYA ONE DISH
1 serving

FRENCH BREAD DOUGH
1 slice (60 calories)
refrigerated, crusty, 1" slice

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD DRESSING, RANCH
2 tbsp (70 calories)
ranch, & dip ''Lite'' refrigerated

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

ACORN SQUASH, BAKED, NO SALT
1 cup

Morning Snack

PEAR, RAW
1 pear

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

GREEN TEA (BREWED)
8 oz (1 cup)

YOGURT, ALL FLAVORS, NONFAT
4.4 oz (50 calories)

 

 

 

Evening Snack

ECLAIR, CHOCOLATE
1 eclair, frozen (140 calories)

MILK, 2%
1 cup