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2400 Calorie Week 5 Recipe Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2434
Fat: 
80 grams
Protein: 
102  grams
Carbohydrates:  
310 grams
Sat Fat:  
12 grams
Chol: 
131 mg
Sodium:  
3062 mg
Fiber:
36 grams

Breakfast

PANCAKE SYRUP, REDUCED CALORIE
2 tbsp (50 calories)

FRENCH TOAST
1 serving

MILK 2%
1 cup

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

Lunch

BAKED STUFFED POTATOES
1 serving

CHICKEN SALAD PITA SANDWICH
1 serving

ITALIAN SALAD, LOWFAT
1 serving

DIET SODA
12 fl oz

Dinner

TURKEY TACOS
1 serving

SALAD, TOSSED W/O DRESSING
2 cups

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

DIP, BLACK BEAN, NON-FAT
1 oz (23 calories)

TORTILLA CHIPS
12 chips (140 calories)

SALSA LOW SALT
1/2 cup (50 calories)

CORN, FROZEN
3.3 oz (sweet)

COFFEE, BREWED, PREPARED
1 cup

Morning Snack

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

APPLE RAW
1 cup

GRAHAM CRACKERS
4 crackers (118 calories)

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

CARROT, RAW
1 cup

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Evening Snack

CINNAMON BAKED BANANA
1 serving

MILK 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2430
Fat: 
67 grams
Protein: 
87 grams
Carbohydrates:  
350 grams
Sat Fat:  
9 grams
Chol: 
94 mg
Sodium:  
2896 mg
Fiber:
33 grams

Breakfast

HAM AND EGG SCRAMBLE ON ENGLISH MUFFIN
1 serving

MILK, 2%
1 cup

PLAIN BAGEL, ENRICHED, TOASTED
1 bagel (156 calories)

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

Lunch

TURKEY TACOS
1 serving

TORTILLA CHIPS
10 chips (117 calories)

CORN, FROZEN
3.3 oz

SALSA LOW SALT
1/2 cup (50 calories)

DIET SODA
12 fl oz

 

Dinner

VEGGIE VOLLEY BOWL
1 serving

CREAMY FRUIT CUP
1 serving

BRAN BREAD
2 slices (122 calories) w/ raisin

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

APPLE JUICE
8 fl oz (100%)

Morning Snack

GREEN TEA, BREWED
1 cup

KIWI FRUIT, RAW
1 medium

Afternoon Snack

LEMONADE DRINK MIX, SUGARLESS
8 fl oz sugar-free

PRETZELS, HARD NO SALT
10 twists (228 calories)

CELERY, RAW
1 cup

SALAD DRESSING, RANCH, LIGHT
1 tbsp (35 calories)

Evening Snack

BAKED APPLE
1 serving

MILK 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
2434

Breakfast

PANCAKE SYRUP, REDUCED CALORIE
2 tbsp (50 calories)

APPLE EGG WHITE PANCAKES
1 serving

ORANGE, RAW
1 medium

MILK 2%
1 cup

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

Lunch

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

PLUM, RAW
1 plum

PARMESAN ANGEL HAIR PASTA
1 serving

DIET SODA
12 fl oz

Dinner

CRUNCHY ORANGE ROUGHY
1 serving

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

FRENCH BREAD DOUGH
2 slices (120 calories)

UNFRIED RICE
1 serving

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

SALAD TOSSED, W/O DRESSING
2 cups

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

Morning Snack

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

PEANUT BUTTER
1 tbsp (95 calories)

GRAHAM CRACKERS
4 crackers (118 calories)

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

Afternoon Snack

GRANOLA/CEREAL BAR, CHOCOLATE LOWFAT
1 bar (110 calories)

CARROTS, RAW
8 strips

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

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
2431
Fat: 
64 grams
Protein: 
83  grams
Carbohydrates:  
365 grams
Sat Fat:  
13 grams
Chol: 
84 mg
Sodium:  
3354 mg
Fiber:
35 grams

Breakfast

PLAIN BAGEL, ENRICHED, TOASTED
1 bagel (156 calories)

BANANA BREAKFAST SHAKE
1 serving

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

STRAWBERRIES, RAW
1 cup

 

Lunch

ITALIAN SALAD, LOWFAT
1 serving

GRILLED HAM AND CHEESE SANDWICH
1 serving

PEACH, RAW
1 cup

DIET SODA
12 fl oz

Dinner

RED PEPPERED CHINESE SCALLOPS
1 serving

CHINESE NOODLE, CHOW MEIN
1 cup ( 237 calories)

SALAD TOSSED, W/O DRESSING
2 cups

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

CRISPBREAD, RYE
1 wafer

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

MILK 2%
1 cup

Morning Snack

COTTAGE CHEESE, LOWFAT
4 oz (100 calories)

CRACKERS, REDUCED FAT
10 crackers (100 calories)

CELERY, RAW
1 cup (strips)

LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

CHOCOLATE COOKIE, NONFAT
2 cookies (100 calories)

STRAWBERRIES, RAW
1 cup

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Evening Snack

MILK 2%
1 cup

SORBET, STRAWBERRY
1 cup (260 calories) 

Friday

Basic Nutritional Summary:
Total Calories:  
2436
Fat: 
68 grams
Protein: 
102 grams
Carbohydrates:  
332 grams
Sat Fat:  
11 grams
Chol: 
141 mg
Sodium:  
3354 mg
Fiber:
35 grams

Breakfast

CEREAL
2 cups (218 calories)

ENGLISH MUFFIN
1 muffin (130 calories)

CREAMY FRUIT CUP
1 serving

MILK 2% 1 cup

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

APPLE JUICE
8 fl oz (100%)

Lunch

TUNA SALAD PITA SANDWICHES
1 serving

SALAD TOSSED, W/O DRESSING
2 cups

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

YOGURT, LOWFAT
4.1 oz (118 calories)

DIET SODA
12 fl oz

 

Dinner

NOODLES WITH CHICKEN, PEAS AND PEPPERS
1 serving

FRENCH BREAD DOUGH
2 slices (120 calories)

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

MIXED VEGETABLES, BOILED NO SALT
1 cup

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

Morning Snack

POPCORN, AIR-POPPED, LIGHT
3 cups (91 calories)

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

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

CARROT, RAW
1 cup

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Evening Snack

MILK 2%
1 cup

BAKED APPLE
1 serving 

Saturday

Basic Nutritional Summary:
Total Calories:  
2411
Fat: 
71 grams
Protein: 
100  grams
Carbohydrates:  
351 grams
Sat Fat:  
10 grams
Chol: 
63 mg
Sodium:  
3269 mg
Fiber:
48 grams

Breakfast

HASH BROWNS & EGG WHITES
1 serving

ORANGE JUICE PLUS CALCIUM
8 fl oz 

OAT BRAN BREAD, REDUCED CALORIE, TOASTED
2 slices (90 calories)

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

BROILED GRAPEFRUIT
1 serving

Lunch

TURKEY SANDWICH
1 serving

MIXED VEGETABLES, BOILED NO SALT
1 cup

CHOCOLATE COOKIE, NONFAT 1 cookie
(50 calories)

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Dinner

SCALLOPED POTATOES
1 serving

SOUTHWESTERN JALAPENO CORNBREAD
2 servings (lowfat)

BARBECUE CHICKEN
1 serving

ITALIAN SALAD, LOWFAT
1 serving

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

ACORN SQUASH, BOILED, NO SALT
1 cup

DIET SODA 12 fl oz

Morning Snack

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

BANANA, RAW
1 medium

PEANUT BUTTER
2 tbsp (190 calories)

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

BROCCOLI, RAW
1 cup (chopped)

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

FRUIT PUNCH DRINK MIX, SUGARLESS
8 fl oz

Evening Snack

MILK 2%
1 cup

BLUEBERRIES
1/2 cup

ANGEL FOOD CAKE
1 piece (75 calories) commercial prep

LITE CREAM TOPPING, NONDAIRY
2 tbsp (18 calories)

Sunday

Basic Nutritional Summary:
Total Calories:  
2387
Fat: 
65 grams
Protein: 
106  grams
Carbohydrates:  
348 grams
Sat Fat:  
13 grams
Chol: 
94 mg
Sodium:  
2963 mg
Fiber:
42 grams

Breakfast

BANANA BREAKFAST SHAKE
1 serving

OAT BRAN BREAD, REDUCED CALORIE, TOASTED
3 slices (135 calories)

COFFEE, BREWED, PREPARED
1 cup

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

Lunch

"HOME ON THE RANCH" STYLE VEGETABLES
1.5 servings

TURKEY SANDWICH
1 serving

POTATO CHIPS, BARBECUE, BAKED
1 oz (118 calories)

DIET SODA
12 fl oz

Dinner

BAKED STUFFED POTATOES
1 serving

APPLE BAKED PORK CHOPS
1 serving

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

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

CREAMY FRUIT CUP
1 serving

ITALIAN SALAD, LOWFAT
1 serving

GREEN TEA BREWED 8 oz (1 cup) 

Morning Snack

PEACH, RAW
1 peach

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

YOGURT, LOWFAT
4.1 oz (118 calories)

CHOCOLATE COOKIE, NONFAT
2 cookies (100 calories)

Afternoon Snack

LEMONADE DRINK MIX
8 fl oz sugar-free

CELERY, RAW
1 cup (strips)

PEANUT BUTTER
2 tbsp ( 190 calories)

 

 

 

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

MILK 2%
1 cup