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2200 Calorie Week 6 Combo Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2219
Fat: 
56 grams
Protein: 
89  grams
Carbohydrates:  
316 grams
Sat Fat:  
11 grams
Chol: 
78 mg
Sodium:  
2565 mg
Fiber:
44 grams

Breakfast

STRAWBERRY YOGURT BREAKFAST SPLIT
1 serving

MILK, 2% 
1 cup

Lunch

ROAST BEEF AND HORSERADISH SANDWICH
1 serving

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

GRAPES
30 red or green
seedless

FRUIT PUNCH DRINK MIX,
8 fl oz
sugar-free

Dinner

ORANGE CORN MUFFINS
1 serving

QUICHE LORRAINE, MEATLESS
1 serving

SPLIT PEA SOUP
1 serving

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

LEMONADE DRINK MIX,
8 fl oz
sugar-free

Morning Snack

CELERY, RAW
1/2cup 
(diced)

PEANUT BUTTER, CREAMY
1 tbsp
(95 calories)

APPLE JUICE
8 fl oz
(120 calories)

 

Afternoon Snack

STRAWBERRIES, RAW
1/2 cup
sliced

PUDDING, VANILLA, 
1 serving
(50)
fat-free, ready-to-eat

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

SORBET, TROPICAL, LUSCIOUS LEMON
1/2 cup
(100 calories)

MILK, 2% 
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2210
Fat: 
72 grams
Protein: 
96  grams
Carbohydrates:  
279 grams
Sat Fat:  
13 grams
Chol: 
109 mg
Sodium:  
3363 mg
Fiber:
20 grams

Breakfast

FRENCH TOAST
1 serving

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

PANCAKE SYRUP, LOWER CALORIE
1 tbsp
(25 calories)

ORANGE
1 small

ORANGE JUICE PLUS CALCIUM
8 fl oz

 

Lunch

ORANGE CORN MUFFINS
1 serving

QUICHE LORRAINE, MEATLESS
1 serving

SALAD KIT, SUNFLOWER RANCH
1 1/2 cup
iceberg, leaf lettuces, carrots, red cabbage, sunflower seeds, without dressing

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

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

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

PARMESAN ANGEL HAIR PASTA
1 serving

CHERRY TOMATO TURKEY MEATBALLS
1 serving

FRENCH BREAD DOUGH
1 slice, crusty, 1" 
(50 calories)

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

DIET SODA
12 fl oz

Morning Snack

COTTAGE CHEESE, LOWFAT
4 oz
(100 calories)

CARROT, RAW
1 cup

LEMONADE DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

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

GRAHAM CRACKER
4 crackers
(118 calories)

CREAM CHEESE, SOFT, LIGHT, PLAIN
1 tbsp
(35 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

BLUEBERRY CRUNCH CAKE
fat free, commercially prepared
1 slice
(140 calories)

MILK, 2% 
1 cup

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
2241
Fat: 
58 grams
Protein: 
92  grams
Carbohydrates:  
318 grams
Sat Fat:  
12 grams
Chol: 
107 mg
Sodium:  
3193 mg
Fiber:
16 grams

Breakfast

HEART HEALTHY EGGS BENEDICT
1 serving

LOWFAT HOLLANDAISE SAUCE
1 serving

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

ENGLISH MUFFIN
1/2 muffin
(65 calories)

MILK, 2%
1 cup

Lunch

PARMESAN ANGEL HAIR PASTA
2 servings

SALAD TOSSED, W/O DRESSING
1 cup

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

DIET SODA
12 fl oz

Dinner

ORANGE GLAZED PORK CHOPS
1 serving

MASHED POTATOES
1 serving

DINNER ROLL W/ BUTTER
1 serving
1 roll w/ 1 pat of butter

PEAS AND ONIONS, FROZEN
3.3 oz

LEMONADE DRINK MIX 
8 fl oz
sugar-free

Morning Snack

RAISINS, SEEDLESS
1 box

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

YOGURT, LOWFAT
4.1 oz
(118 calories)

GRANOLA, LOWFAT
1 cup
(302 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

 

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz
(90 calories)

CHOCOLATE SYRUP
1 tbsp
(56 calories)

MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
2237
Fat: 
66 grams
Protein: 
82  grams
Carbohydrates:  
305 grams
Sat Fat:  
9 grams
Chol: 
102 mg
Sodium:  
2645 mg
Fiber:
32 grams

Breakfast

ORANGE CORN MUFFINS
1 serving

FRUIT SMOOTHIE COOLER
1 serving

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

Lunch

LIGHT CHICKEN ENCHILADA MEAL, FROZEN
1 pkg
(300 calories)

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

CARROT, RAW
1 cup

CELERY, RAW
1 cup

CHOCOLATE COOKIE, NONFAT
1 cookie
(50 calories)
double fudge cookie cakes

MILK, 2%
1 cup

Dinner

BROILED HERB CHICKEN
1 serving

SCALLOPED POTATOES
1 serving

LOWFAT CAESAR SALAD
1 serving

ITALIAN BREAD, GARLIC
1 serving
(186 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

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

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

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

APPLE, RAW
1 small

PEANUT BUTTER, CREAMY
1 tbsp
(95 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2213
Fat: 
65 grams
Protein: 
103 grams
Carbohydrates:  
295 grams
Sat Fat:  
11 grams
Chol: 
163 mg
Sodium:  
3006 mg
Fiber:
21 grams

Breakfast

PLAIN BAGEL
1 bagel 
(156 calories)

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

JELLY, LOW CALORIE, GRAPE, LOWER CALORIE
1 tbsp
(6 calories)

RASPBERRIES, FROZEN
1 cup

GRAPEFRUIT
1/2 fruit

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

BROILED HERBED CHICKEN
1 serving

SALAD TOSSED, W/O DRESSING
1 cup

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

ITALIAN BREAD, GARLIC
refrigerated
1 slice (186 calories)

FRUIT PUNCH DRINK MIX,
8 fl oz
sugar-free

Dinner

TURKEY MEATLOAF
1 serving

GREEN BEANS  W/ ALMONDS, FROZEN
1 cup

CARROT, FROZEN
1 cup

BRAN BREAD
2 slices
(122 calories)

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

LEMONADE DRINK MIX,
8 fl oz
sugar-free

Morning Snack

PRETZELS, HARD, PLAIN, NO SALT
10 twists
(225 calories)

SALSA, LOW SALT
1/2 cup
(50 calories)

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

CHEESE, LOWFAT
2 slices
(98 calories)

CRACKER, REDUCED FAT
15 crackers
(150 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

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

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
2233
Fat: 
78 grams
Protein: 
71  grams
Carbohydrates:  
315 grams
Sat Fat:  
18 grams
Chol: 
106 mg
Sodium:  
2728 mg
Fiber:
24 grams

Breakfast

BANANA BREAKFAST SHAKE
1 serving

MUFFIN, BLUEBERRY, FROZEN
1 muffin
(170 calories)

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

Lunch

LIGHT FETTUCCINE ALFREDO, ENTREE, FROZEN
1 pkg
(240 calories)

CARROT, FROZEN
1/2 cup

GREEN BEANS W/ ALMONDS, FROZEN
2/3 cup

ITALIAN BREAD, LIGHT
1 slices
(30 calories)

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

DIET SODA
12 fl oz 

 

Dinner

RED PEPPERED CHINESE SCALLOPS
1 serving

CHINESE NOODLE, CHOW MEIN
2 cups 
(474 calories)

VEGETABLES, FROZEN, THAI STIR FRY BLEND
1 cup

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

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

PLUM, RAW
1 fruit

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

GRAHAM CRACKER
4 crackers
(118 calories)

CREAM CHEESE, SOFT, LIGHT, PLAIN
1 tbsp
(35 calories)

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

FORTUNE COOKIES
2 cookies
(60 calories)

ICE CREAM, LIGHT, VANILLA, ALL NATURAL
1 cup
(220 calories)

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2229
Fat: 
65 grams
Protein: 
89  grams
Carbohydrates:  
309 grams
Sat Fat:  
6 grams
Chol: 
62 mg
Sodium:  
2861 mg
Fiber:
25 grams

Breakfast

PLAIN BAGEL
1 bagel 
(156 calories)

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

JELLY, LOW CALORIE, RASPBERRY
2 tbsp
(16 calories)

MILK, 2% 
1 cup

Lunch

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

ITALIAN SALAD, LOWFAT
1 serving

CHOCOLATE COOKIE, NONFAT
1 cookies
(50 calories)

DIET SODA
12 fl oz

Dinner

BAKED STUFFED POTATOES
1 serving

CREAMY FRUIT CUP
1 serving

CRUNCHY ORANGE ROUGHY
1 serving

GRILLED HERBED TOMATOES
2 servings

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

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

GREEN TEA, BREWED
1 cup

Morning Snack

APPLESAUCE, SWEET CINNAMON
1/2 cup
(50 calories)

PRETZELS, HARD, PLAIN, NO SALT
10 twists
(228 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

SALAD DRESSING, RANCH, LITE
3 tbsp
(105 calories)

BROCCOLI FLOWER CLUSTERS, RAW
1 cup

FRUIT SMOOTHIE COOLER
1 serving

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

LITE CREAM TOPPING, NONDAIRY
2 tbsp
(16 calories)

MILK, 2% 
1 cup