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1800 Calorie Week 2 Combo Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1814
Fat: 
52 grams
Protein: 
70  grams
Carbohydrates:  
297 grams
Sat Fat:  
6 grams
Chol: 
81 mg
Sodium:  
2342 mg
Fiber: 24 grams

Breakfast

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

BROILED GRAPEFRUIT
1 serving

COFFEE
1 cup

MILK, 2%
1 cup

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

Lunch

STRAWBERRIES, FROZEN, UNSWEETENED
1 cup
thawed

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

LITE TERIYAKI CHICKEN BREAST FROZEN ENTREE
1 package
(317 calories)

DIET SODA 
12 fl oz 

Dinner

SLOPPY JOES
1 serving

MASHED POTATOES
1 serving

GREEN BEANS, FROZEN
1 cup

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

SALAD DRESSING, RANCH LIGHT
1 tbsp
(35 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

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

Morning Snack

PEANUT BUTTER
1 tbsp (95 calories)

CRACKERS, REDUCED FAT
4 crackers
(40 calories)
classic golden crackers

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

BROCCOLI RAW
1 cup

DIP, RANCH LIGHT
2 tbsp
(70 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

LITE CREAM TOPPING
1 tbsp (8 calories)

BLUEBERRY
1/2 cup

MILK, 2%
1 cup

Tuesday

Basic Nutritional Summary:
Total Calories:  
1844
Fat: 
51 grams
Protein: 
88  grams
Carbohydrates:  
190 grams
Sat Fat:  
9 grams
Chol: 
88 mg
Sodium:  
2613 mg
Fiber: 25 grams

Breakfast

CEREAL
1 1/2 cups
(162 calories)

CANTALOUPE, RAW
1 wedge
1/8 of melon

COFFEE, BREWED,  1 cup

MILK, 2%
1 cup

Lunch

TURKEY SANDWICH 
1 serving 

ORANGE
1 small

YOGURT, LOW-FAT
8 oz
(210 calories)

MILK, 2%
1 cup

Dinner

MARINATED FLANK STEAK
1 serving

BAKED STUFFED POTATOES
1 serving

ASPARAGUS, BOILED, 1/2 cup

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

SALAD DRESSING, RANCH LIGHT
2 tbsp
(70 calories)

FRENCH OR VIENNA BREAD
1 slice
includes sourdough (2.5 x 2 x 1/2")
(78 calories)

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

COFFEE, BREWED,  1 cup

DIET SODA
12 oz

Morning Snack

DEVILED EGG
2 servings

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

BEAN DIP, VEGETARIAN, NONFAT
2 1/2 oz
(60 calories)

CARROT, BABY, RAW
1 cup
strips

VEGETABLE JUICE, LOW SALT
6 fl oz

Evening Snack

PEARS WITH MINT CHOCOLATE

LEMONADE DRINK MIX
8 fl oz
sugar-free

Wednesday

Basic Nutritional Summary:
Total Calories:  
1827
Fat: 
49 grams
Protein: 
90  grams
Carbohydrates:  
212 grams
Sat Fat:  
8 grams
Chol: 
556 mg
Sodium:  
3136 mg
Fiber: 14 grams

Breakfast

EGG, SCRAMBLED
1 egg
large

PLAIN BAGEL
1 small
(156 calories)

JELLY, LOW-CALORIE
2 tbsp
(36 calories)

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

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

PIZZA, FROZEN, DELUXE
7.32 oz
(320 calories)
low-fat

TANGERINE, RAW
1 medium

CARROT, RAW
10 strips

MILK, 2%
1 cup

Dinner

SHRIMP SCAMPI
1 serving

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

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

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

DIET SODA
12 fl oz

Morning Snack

CRACKERS, REDUCED FAT
12 crackers
(120 calories)
classic golden crackers

VEGETABLE JUICE
6 fl oz

Afternoon Snack

POPCORN, MICROWAVE
3 cups
butter flavored, light

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

PUDDING, CHOCOLATE, NONFAT
1 snack
(100 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Thursday

Basic Nutritional Summary:
Total Calories:  
1833
Fat: 
51 grams
Protein: 
101  grams
Carbohydrates:  
211 grams
Sat Fat:  
7 grams
Chol: 
156 mg
Sodium:  
2640 mg
Fiber: 17 grams

Breakfast

CEREAL
1 cup
(109 calories)

BANANA
1/2 medium

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

CHICKEN SALAD PITA SANDWICH
1 serving

ORANGE
1 small

PEA SOUP WITH HAM
7.5 oz
(170 calories)

DIET SODA
12 fl oz

Dinner

BROILED HERB CHICKEN
1 serving

POTATO SALAD
1 serving

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

MARGARINE-LIKE SPREAD, 40% FAT 
1 tbsp

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

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

MILK, 2% 
1 cup

Morning Snack

CRACKERS, REDUCED FAT
6 crackers
(60 calories)
classic golden crackers

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

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

CANTALOUPE, RAW 
1 wedge

COTTAGE CHEESE, LOW-FAT
1/2 cup
(90 calories)

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

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

FRUIT PUNCH DRINK MIX,
8 fl oz
sugar-free

BROWNIE, LIGHT

Friday

Basic Nutritional Summary:
Total Calories:  
1839
Fat: 
999 grams
Protein: 
91  grams
Carbohydrates:  
267 grams
Sat Fat:  
8 grams
Chol: 
999 mg
Sodium:  
3316 mg
Fiber: 20 grams

Breakfast

LOW-FAT "CHEESY" CHEESE DANISH
2 servings

BANANA
1/2 medium

ORANGE JUICE PLUS CALCIUM
8 fl oz

COFFEE
1 cup

Lunch

ROAST BEEF AND HORSERADISH SANDWICH
1 sandwich

POTATO SALAD
1 serving

SPINACH, RAW
1cup

SALAD DRESSING, RANCH LIGHT
2 tbsp
(70 calories)

DIET SODA
12 fl oz

Dinner

HEART-HEALTHY FETTUCCINE ALFREDO
2 servings

LOW-FAT CAESAR SALAD
1 serving

GRILLED HERB TOMATOES
1 serving

GREEN TEA (BREWED) 
8 oz 
1 cup

Morning Snack

GRAPES
20 grapes
red or green

CRANBERRY JUICE COCKTAIL, LOW-CALORIE
1 cup

Afternoon Snack

PEANUT BUTTER,
1tbsp (95 calories)

CRACKERS, REDUCED FAT
10 crackers
(100 calories)
classic golden crackers

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

BOSTON CREAM PIE, FROZEN
3 oz
(160 calories)

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
1836
Fat: 
48 grams
Protein: 
78  grams
Carbohydrates:  
238 grams
Sat Fat:  
8 grams
Chol: 
84 mg
Sodium:  
2840 mg
Fiber: 20 grams

Breakfast

PANCAKE, FROZEN
1/2 pkg
buttermilk, microwave, 2.5 oz serving

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp
(24 calories)

ORANGE
1 small

MILK, 2%
1 cup

Lunch

HEART-HEALTHY FETTUCCINE ALFREDO
2 servings

LOW-FAT CAESAR SALAD
1 serving

BREAD, MIXED GRAIN (INCLUDES WHOLE-GRAIN, 7-GRAIN) (60 calories)

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

PEAR
1 pear

MILK, 2%
1 cup

Dinner

EASY MEATLOAF 
1 serving

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

SALAD DRESSING, RANCH LIGHT
1 tbsp
(35 calories)

BAKED APPLE
1 serving

DIET SODA
12 fl oz

Morning Snack

CANTALOUPE, RAW
1 wedge

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

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

POPCORN, MICROWAVE, LIGHT
2 cups (53 calories) butter flavored

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Evening Snack

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

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
1875
Fat: 
48 grams
Protein: 
77  grams
Carbohydrates:  
231 grams
Sat Fat:  
9 grams
Chol: 
63 mg
Sodium:  
2047 mg
Fiber: 19 grams

Breakfast

FRENCH TOAST
1 serving

PANCAKE SYRUP, REDUCED CALORIE 
1 tbsp
(50 calories)

MARGARINE-LIKE SPREAD, 40% FAT
2 tsp (33 calories)

ORANGE
1 small

COFFEE
1 cup

MILK, 2% 
1 cup

Lunch

HAM SANDWICH
1 serving

STRING CHEESE, LIGHT
1 piece
(60 calories)

GRAPES
10 seedless grapes
red or green

MILK, 2% 
1 cup

Dinner

CRUNCHY ORANGE ROUGHY
1 serving 

BROWN RICE, LONG GRAIN, COOKED
3/4 cups

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

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

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

DEVILED EGG
2 servings

APPLE, RAW
1 medium
(2.75" dia)

VEGETABLE JUICE, LOW SALT
6 fl oz (35 calories)

Afternoon Snack

CELERY, RAW
2 stalks
small, 5" long

DIP, RANCH, LIGHT
1 tbsp (35 calories)

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Evening Snack

CANTALOUPE, RAW
1 wedge
1/8 of melon

YOGURT, W/ CHOCOLATE CRUNCH, LOW-FAT
1 container
(220 calories)

MILK 2%
1 cup