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2200 Calorie Week 3 Combo Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2,237
Fat: 
56 grams
Protein: 
106  grams
Carbohydrates:  
294 grams
Sat Fat:  
10 grams
Chol: 
78 mg
Sodium:  
4033 mg
Fiber:
36 grams

Breakfast

LOW-FAT "CHEESY" CHEESE DANISH
1 serving

BANANA, RAW
1 medium

MILK, 2%
1 cup

Lunch

TOMATO SOUP
1 serving
(130 calories)
"tomato garden" 7.5 oz
ready-to-serve"

GRILLED HAM AND CHEESE SANDWICH
1 serving

MILK, 2%
1 cup

Dinner

EASY CHILI
1.5 serving

SOUTHWESTERN JALAPENO CORNBREAD
1 serving

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

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD DRESSING, RANCH
2 tbsp
(70 calories)

DIET SODA
12 fl oz

Morning Snack

ORANGE, 
1 small

BRAN BREAD
2 slices
(122 calories)
w/ raisin "brownberry"

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

LEMONADE BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

COTTAGE CHEESE DIP
2 servings

CELERY, RAW
1 cup
strips

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

CLAIR, CHOCOLATE, LOW-FAT
1clair, frozen
(140 calories)

MILK, 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2200
Fat: 
66 grams
Protein: 
94  grams
Carbohydrates:  
274 grams
Sat Fat:  
15 grams
Chol: 
117 mg
Sodium:  
3114 mg
Fiber:
42 grams

Breakfast

MULTI-GRAIN CEREAL, OATMEAL
1/2 cup
(133 calories)

BANANA
1 small

COFFEE 
I cup

MILK, 2%
1 cup

Lunch

TURKEY SANDWICH
1 serving 

POTATO SALAD
1 serving

ORANGE, RAW
1 cup

GREEN TEA

Dinner

MARINATED STEAK FLANK
1 serving

BAKED STUFFED POTATOES
2 servings

FRENCH OR VIENNA BREAD
2 slices includes sourdough 

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

SNAP BEANS, RAW
1 cup

GREEN TEA
1 cup

 

Morning Snack

DEVILED EGG
2 servings

MILK, 2%
1 cup

Afternoon Snack

CARROT, BABY, RAW
8 oz

BEAN DIP VEGETARIAN, NON-FAT
3 oz
(72 calories)
fat-free, black bean, organic

VEGETABLE JUICE, LOW SALT
6 fl oz (45 calories)

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

MILK, 2%
1 cup

ICE CREAM, VANILLA, LIGHT
(150 calories)

Wednesday

Basic Nutritional Summary:

Breakfast

HEART HEALTHY EGGS BENEDICT
1 serving

BROILED GRAPEFRUIT
1 serving

LOWFAT HOLLANDAISE SAUCE
1 serving

COFFEE
1 cup

MILK, 2%
1 cup

Lunch

EASY CHILI
1 serving 

SOUTHWESTERN JALAPENO CORNBREAD
1 serving

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

PEAR, RAW
1 pear

DIET SODA
12 fl oz

Dinner

CRUNCHY ORANGE ROUGHY
1 serving

BROWN RICE, MEDIUM GRAIN, COOKED
1/2 cup

CARROT, FROZEN
1/2 cup
baby, whole "Select"

SALAD, TOSSED, W/O DRESSING 
1.5 cups

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

GREEN TEA
1 cup

MILK, 2%
1 cup

Morning Snack

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

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

BROCCOLI, RAW
4 flowerets
broccoli, flower cluster, raw

DIP, RANCH
2 tbsp
(70 calories)
"lite" dressing, refrigerated

CREAMY FRUIT CUP
1serving

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

 

Evening Snack

BROWNIE, FROZEN LOW-FAT
1.23 oz
(90 calories)

CHOCOLATE SYRUP, LIGHT
1 tbsp
(25 calories)

STRAWBERRY, FROZEN
1 cup
unsweetened, thawed

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

LEMONADE DRINK MIX
8 fl oz
sugar-free 

Thursday

Basic Nutritional Summary:
Total Calories:  
2,236
Fat: 
74 grams
Protein: 
102  grams
Carbohydrates:  
245 grams
Sat Fat:  
11 grams
Chol: 
177 mg
Sodium:  
2003 mg
Fiber:
22 grams

Breakfast

HAM & EGG SCRAMBLE ON ENGLISH MUFFIN
1 serving

MILK, 2%
1 cup

COFFEE
1 cup

Lunch

BAGEL WITH PEANUT BUTTER AND JELLY
1 serving
w/ 2 tbsp of peanut butter and 2 tbsp of jelly

TANGERINE, RAW
1 medium

MILK, 2%
1 cup

Dinner

TOMATO SPINACH STUFFED CHICKEN BREAST
1 serving

BAKED APPLE
1 serving

MASHED POTATOES
1 serving

SALAD, TOSSED, W/O DRESSING 
2 cups

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

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Morning Snack

PECAN, DRY ROASTED W/O SALT
3/4 oz

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

FRUIT SMOOTHIE COOLER
1 serving

Evening Snack

CLAIR, CHOCOLATE LOW-FAT
1clair, frozen
(140 calories)

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2,272
Fat: 
59 grams
Protein: 
145 grams
Carbohydrates:  
251 grams
Sat Fat:  
6 grams
Chol: 
173 mg
Sodium:  
2339 mg
Fiber:
36 grams

Breakfast

FRENCH TOAST
2 servings

BLUEBERRY, FROZEN
1/2 cup
unsweetened, unthawed

PANCAKE SYRUP, LOWER CALORIE
1 tbsp
(25 calories)

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

GREEN TEA
1 cup

MILK, 2%
1 cup

Lunch

CHICKEN A L'ORANGE FROZEN ENTREE
1 serving (270 calories)

SALAD, TOSSED, W/O DRESSING
2 cups

SALAD DRESSING, RANCH
2 tbsp
(70 calories)
buttermilk, creamy "lower calorie"

DIET SODA
12 fl oz

Dinner

POACHED SALMON WITH CUCUMBER SAUCE
2 serving

SCALLOPED POTATOES
1 servings

BROCCOLI FLORETS, FROZEN
8 oz
florets "deluxe"

CREAMY FRUIT CUP
1 serving

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Morning Snack

APPLE, RAW
1 small

PEANUT BUTTER
1 tbsp

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

POPCORN MICROWAVE
2 cups (55 calories) butter flavored, light

TANGERINE, RAW
1 medium

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

PUDDING, CHOCOLATE
1 snack
(100 calories)

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
2,223
Fat: 
64 grams
Protein: 
68  grams
Carbohydrates:  
312 grams
Sat Fat:  
12 grams
Chol: 
73 mg
Sodium:  
2823 mg
Fiber:
28 grams

Breakfast

TURKEY BACON
2 slices
(60 calories)

ORANGE, RAW
1 small

FRUIT SMOOTHIE
1 serving

COFFEE
1 cup

MILK, 2%
1 cup

Lunch

TUNA SALAD PITA SANDWICHES
1 serving

VEGETABLE SOUP
1 serving
(120 calories)
"country vegetable" 7.5 oz
"ready-to-serve"

DIP, BLACK BEAN
2 tbsp
(20 calories)

CARROT, RAW
1 cup
strips

CELERY, RAW
1 cup
strips

MILK, 2%
1 cup

Dinner

SPAGHETTI PASTA, NO SALT ADDED
1 cup
oat bran, dry

SPAGHETTI SAUCE, CHUNKY
1/2 cup
chunky garden style

GARLIC BREAD, FROZEN
1.7 oz
(170 calories)
heat & serve

PEAR, RAW
1 medium

PARMESAN CHEESE, GRATED
2 tbsp

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Morning Snack

CANTALOUPE, RAW
1 wedge

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

GRAHAM CRACKER
4 crackers
(118 calories)

PEANUT BUTTER
2 tbsp (190 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

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

GRANOLA W/ RAISINS, LOW-FAT
1/2 cup
(151 calories)
"ready-to-eat"

STRAWBERRIES, FROZEN
1/4 cup
sliced

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2207
Fat: 
78 grams
Protein: 
91  grams
Carbohydrates:  
248 grams
Sat Fat:  
10 grams
Chol: 
108 mg
Sodium:  
4204 mg
Fiber:
24 grams

Breakfast

MULTI-GRAIN CEREAL
1 cup
(109 calories)

RASPBERRIES
1/2 cup
frozen

MILK, 2%
1 cup

GREEN TEA
1 cup

Lunch

TUNA SALAD SANDWICH
1 serving

SALAD DRESSING, RANCH
2 tbsp
(70 calories)
ranch dip "lite" refrigerated

CARROT, RAW
1 cup
strips or slices

MILK, 2%
1 cup

PEAR, RAW

Dinner

TURKEY BREAST
6 oz
cooked, honey roasted, skinless

STUFFING, CORNBREAD, MIX
1/2 cup
prep

GREEN BEANS W/ ALMONDS, FROZEN
2/3 cups
w/ almonds "harvest fresh"

CRANBERRY-ORANGE RELISH
2 oz
canned

SWEET POTATO, BAKED, UNSALTED
1 small
cooked, baked in skin, without salt

MARGARINE-LIKE SPREAD
40 % fat, 4 tbsp (50 calories)

HERBAL TEA
1 cup

Morning Snack

GRAHAM CRACKERS
4 crackers
(118 calories)

PEANUT BUTTER
2 tbsp (190 calories)

DIET SODA
12 fl oz

Afternoon Snack

ORANGE, RAW
1 small

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

YOGURT LOW-FAT
(118 calories)
 

 

Evening Snack

PUDDING, CHOCOLATE, NON-FAT
1 snack
(100 calories)

MILK, 2%
1 cup