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2000 Calorie Week 5 Combo Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2021
Fat: 
60 grams
Protein: 
91  grams
Carbohydrates:  
252 grams
Sat Fat:  
8 grams
Chol: 
76 mg
Sodium:  
3224 mg
Fiber:
27 grams

Breakfast

PANCAKE SYRUP, REDUCED CALORIE
2 tbsp (50 calories)

MILK 2%
1 cup

BLUEBERRY EGG WHITE PANCAKE
1 serving

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

Lunch

SOUTHWESTERN JALAPENO CORNBREAD
2 servings

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

BARBECUE CHICKEN
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

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

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

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 small

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Evening Snack

LOWFAT CLAIR, CHOCOLATE
1clair (140 calories)

MILK 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2058
Fat: 
55 grams
Protein: 
85  grams
Carbohydrates:  
289 grams
Sat Fat:  
8 grams
Chol: 
95 mg
Sodium:  
2838 mg
Fiber:
33 grams

Breakfast

ENGLISH MUFFIN
1 muffin (130 calories)

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

JELLY, GRAPE, LOWER CALORIES
2 tbsp (12 calories)

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

MILK, 2%
1 cup

Lunch

LITE BEEF POT ROAST FROZEN ENTREE
1 serving (206 calories)

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

DIET SODA
12 fl oz

SALAD, TOSSED, W/O DRESSING
2 cups

Dinner

SPICY FRENCH UNFRIES
2 serving

TURKEY BURGERS
1 serving

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

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

LEMONADE DRINK MIX, SUGARLESS
8 fl oz sugar-free

 

Morning Snack

CELERY, RAW
1 cup (strips)

PEANUT BUTTER
1 tbsp (95 calories)

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz sugar-free

Afternoon Snack

GREEN TEA, BREWED
1 cup

GRANOLA, LOWFAT
1 cup (302 calories) ready to eat

BANANA, RAW
1 medium

Evening Snack

ANGEL FOOD CAKE, SNACK
2 oz (140 calories)

STRAWBERRIES, RAW
1 cup

MILK 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
2012

Breakfast

ORANGE,
1 small

PLAIN BAGEL
1 bagel (156 calories)

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

JELLY, RASPBERRY
1 tbsp (24 calories) red raspberry "lite"

MILK, 2%
1 cup

Lunch

SPICY FRENCH UNFRIES
1 serving

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, SUGARLESS
8 fl oz sugar-free

Dinner

VEGGIE VOLLEY BOWL
1 serving

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

BRAN BREAD
2 slices (122 calories)

DIET SODA
12 fl oz

Morning Snack

FRUIT PUNCH DRINK MIX, SUGARLESS
8 fl oz

COTTAGE CHEESE DIP
1 serving

CARROT, RAW
1 cup  

Afternoon Snack

FRUIT SMOOTHIE COOLER
1 serving

LEMONADE DRINK MIX, SUGARLESS
8 fl oz sugar-free

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz (90 calories)

LITE CREAM TOPPING, NONDAIRY
2 tbsp ( 8 clories)

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
2023
Fat: 
52 grams
Protein: 
79 grams
Carbohydrates:  
289 grams
Sat Fat:  
8 grams
Chol: 
75 mg
Sodium:  
2723 mg
Fiber:
31 grams

Breakfast

MILK 2%
1 cup

CEREAL
1 cup (109 calories)

BANANA, RAW
1 medium

COFFEE, BREWED
1 cup

 

Lunch

VEGGIE VOLLEY BOWL
1 serving

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

BRAN BREAD
2 slices (122 calories)

CREAMY FRUIT CUP
1 serving

DIET SODA
12 fl oz

Dinner

APPLE PORK CHOPS
1 serving

PARMESAN ANGEL HAIR PASTA WITH OLIVE OIL
1 serving

CAESAR SALAD, LOWFAT
1 serving

DIET SODA
12 fl oz

Morning Snack

BLUEBERRY, FROZEN
1 cup

LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

CRACKERS, REDUCED FAT
10 crackers (100 calories)

CHEESE, LOW FAT
2 slices (98 calories)

GREEN TEA, BREWED,
1 cup (herb or chamomile)

Evening Snack

MILK 2%
1 cup

PEARS WITH MINT CHOCOLATE
1 serving 

Friday

Basic Nutritional Summary:
Total Calories:  
2014
Fat: 
50 grams
Protein: 
84 grams
Carbohydrates:  
278 grams
Sat Fat:  
8 grams
Chol: 
99 mg
Sodium:  
2616 mg
Fiber:
31 grams

Breakfast

PLAIN BAGEL 
1 bagel (156 calories)

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

BROILED GRAPEFRUIT
1 serving

JELLY, GRAPE, LOWER CALORIE
1 tbsp (18 calories)

MILK 2%
1 cup

Lunch

MIXED FRUIT, CHUNKY IN EXTRA LIGHT SYRUP
1 cup (120 calories)

ANGEL HAIR PASTA WITH OLIVE OIL
1 serving

CAESAR SALAD, LOWFAT
1 serving

DIET SODA
12 fl oz

 

Dinner

GRILLED FRESH TUNA W/ BEAN SALAD
1 serving

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1serving

BERRY BLEND DRINK MIX
8 fl oz sugar-free

MIXED GRAIN BREAD
1 slices (60 calories)

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

Morning Snack

GRANOLA, LOWFAT
1 cup (302 calories) ready to eat

YOGURT, LOWFAT
4.1 oz (118 calories)

LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

CARROT, RAW
1 cup

DIP, BLACK BEAN, NONFAT
1 oz (23 calories)

GREEN TEA, BREWED,
1 cup (herb or chamomile)

Evening Snack

MILK 2%
1 cup

RASPBERRIES,
1 cup

LITE CREAM TOPPING, NONDAIRY
1 tbsp (8 calories) 

Saturday

Basic Nutritional Summary:
Total Calories:  
2034
Fat: 
66 grams
Protein: 
70  grams
Carbohydrates:  
290 grams
Sat Fat:  
13 grams
Chol: 
110 mg
Sodium:  
2748 mg
Fiber:
39 grams

Breakfast

BERRY BANANA PEACH SMOOTHIE
1 serving

OAT BRAN BREAD, REDUCED CALORIE
1 slice (45 calories)

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

MILK 2%
1 cup

Lunch

LIGHT ROAST TURKEY MEDALLIONS FROZEN ENTREE
1 serving (214 calories)

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

APPLE, RAW
1 small

MILK 2%
1 cup

Dinner

DINNER ROLL WITH BUTTER
1 serving (1 roll with 1 pat of butter)

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

DIET SODA
12 fl oz

Morning Snack

CELERY, RAW
1 cup (strips)

PEANUT BUTTER
2 tbsp (190 calories)

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

GRANOLA/CEREAL BAR ALMOND LOW-FAT
1 bar (90 calories)

LEMONADE DRINK MIX
8 fl oz sugar-free

Evening Snack

MILK 2%
1 cup

BROWNIE, FROZEN, LIGHT
1.23 oz (90 calories)

STRAWBERRIES, RAW
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2067
Fat: 
51 grams
Protein: 
94  grams
Carbohydrates:  
294 grams
Sat Fat:  
8 grams
Chol: 
74 mg
Sodium:  
2731 mg
Fiber:
42 grams

Breakfast

LOWFAT "CHEESY" CHEESE DANISH
2 servings

BROILED GRAPEFRUIT
2 servings

MILK 2%
1 cup

Lunch

ITALIAN GRILLED CHEESE AND TOMATO SANDWICH
1 serving

BROCCOLI, RAW
1 cup (chopped)

SALAD DRESSING, RANCH
3 tbsp (105 calories) ranch & dip "lite" refrigerated

APPLE, RAW
1 small

DIET SODA
12 fl oz

Dinner

SCALLOPED POTATOES
1 serving

SOUTHWESTERN JALAPENO CORNBREAD
2 servings

"HOME ON THE RANCH" STYLE VEGETABLES
2 servings

BARBECUE CHICKEN
1 serving

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

DIET SODA
12 fl oz

Morning Snack

GRANOLA/CEREAL BAR, ALMOND
1 bar (90 calories) almond & brown sugar, crunchy, LOWFAT

LEMONADE DRINK MIX
8 fl oz sugar-free)

Afternoon Snack

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

CELERY, RAW
1 cup

COTTAGE CHEESE DIP
1 serving

 

 

 

Evening Snack

BAKED APPLE
1 serving

MILK 2%
1 cup