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2400 Calorie Week 4 Combo Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2,455
Fat: 
71grams
Protein: 
98  grams
Carbohydrates:  
337 grams
Sat Fat:  
9 grams
Chol: 
140 mg
Sodium:  
2496 mg
Fiber:
29 grams

Breakfast

MULTIGRAIN CEREAL, HOT, DRY
1 cup (266 calories)

BANANA, RAW
1 medium

COFFEE, BREWED, PREPARED
1 cup

MILK, 2%
1 cup

Lunch

PEAR, RAW
1 pear

DIET SODA
12 fl oz

TOMATO SPINACH STUFFED CHICKEN BREASTS
1 serving

SALAD DRESSING, RANCH
2 tbsp (70 calories)
ranch, & dip ''Lite'' refrigerated

SALAD, TOSSED, W/O DRESSING
1 cup

Dinner

SALMON IN PARCHMENT
1 serving

POTATO, BAKED, UNSALTED
1 potato

GREEN TEA (BREWED)
8 oz (1cup)

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

SOUR CREAM, LIGHT
2 tbsp (40 calories)

LOW-FAT CAESAR SALAD
1 serving

GRILLED HERB TOMATOES
2 servings

Morning Snack

CRACKER, REDUCED FAT
8 crackers (80 calories)
classic golden cracker

CRANBERRY JUICE COCKTAIL
1 cup (45 calories)
low calorie

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

Afternoon Snack

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

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Evening Snack

MILK, 2%
1 cup

ANGEL FOOD CAKE,
3 oz (210 calories)

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

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2,412
Fat: 
61 grams
Protein: 
116  grams
Carbohydrates:  
327 grams
Sat Fat:  
9 grams
Chol: 
64 mg
Sodium:  
3022 mg
Fiber:
26 grams

Breakfast

CEREAL
1 cup (109 calories)

BANANA, RAW
1 medium

COFFEE
1 cup

MILK, 2%
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

 

Lunch

TUNA SALAD PITA SANDWICHES
2 servings

DIET SODA
12 fl oz

PEACH, RAW
1 medium
Peaches, raw

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

Dinner

HEART-HEALTHY FETTUCCINE ALFREDO
2 servings

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

SPINACH, RAW
1 cup

GREEN TEA (BREWED)
8 oz (1 cup)

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

SALAD DRESSING, ITALIAN, DIET
3 tbsp (48 calories)

Morning Snack

PIZZA NUTS
1/2 serving

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Afternoon Snack

COTTAGE CHEESE DIP
2 servings

CARROT, RAW
1 cup

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

MILK, 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
2,429

Breakfast

COFFEE, BREWED, PREPARED
1 cup

FRENCH TOAST
2 servings

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

PANCAKE SYRUP, LOWER CALORIE
1 tbsp (25 calories)

MILK, 2%
1 cup

Lunch

PLUM, RAW
1 fruit

DIET SODA
6 fl oz

LITE FETTUCCINE ALFREDO
1 meal (240 calories)

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

Dinner

TURKEY MEATLOAF
2 servings

MASHED POTATOES
2 servings

CARROT, FROZEN
1 cup

BLUEBERRY, FROZEN
1 cup (unthawed)
unsweetened

CREAM TOPPING, NONDAIRY
1 tbsp (8 calories)
Frozen, light

VEGETABLE JUICE, LOW SALT
8 fl oz (60 calories)

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

Morning Snack

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

YOGURT, LOW FAT
4.1 oz

Afternoon Snack

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

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
2,433
Fat: 
68 grams
Protein: 
117  grams
Carbohydrates:  
368 grams
Sat Fat:  
13 grams
Chol: 
175 mg
Sodium:  
2787 mg
Fiber:
45 grams

Breakfast

COFFEE
1 cup

STRAWBERRY YOGURT BREAKFAST SPLIT
1 serving

BRAN BREAD
2 slices (122 calories)

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

Lunch

GRAPES
20 grape (seedless)

TURKEY MEATLOAF
1 serving

MASHED POTATOES
1 serving

CARROT, FROZEN
1 cup
baby, whole "Select"

DIET SODA
12 fl oz

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

Dinner

CHINESE SCALLOPS
2 servings

CHINESE NOODLE, CHOW MEIN
3/4 cups (177 calories)

BROCCOLI FLORETS, FROZEN
3.3 oz florets "Deluxe"

PINEAPPLE, RAW
1 cup diced

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

PIZZA NUTS
1 servings

VEGETABLE JUICE, LOW SALT
8 fl oz (60 calories)

Afternoon Snack

CRANBERRY JUICE COCKTAIL
1 cup (45 calories)
low calorie

YOGURT, LOW FAT
4.1 oz

Evening Snack

ECLAIR, CHOCOLATE
1 eclair, frozen (140 calories)

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2,430
Fat: 
69 grams
Protein: 
96 grams
Carbohydrates:  
337 grams
Sat Fat:  
13 grams
Chol: 
106 mg
Sodium:  
3039 mg
Fiber:
35 grams

Breakfast

BANANA, RAW
1 medium

COFFEE, BREWED, PREPARED
1 cup

HASH BROWNS & EGG WHITES
1 serving

MILK, 2%
1 cup

ENGLISH MUFFIN
1 muffin

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

Lunch

TANGERINE, RAW
1 medium

CHICKEN SALAD PITA SANDWICH
1 serving

POTATO CHIPS, BARBECUE, BAKED
2 oz (220 calories)

BROCCOLI, RAW
1 cup

SALAD DRESSING, RANCH
2 tbsp (70 calories)
ranch, & dip ''Lite'' refrigerated

DIET SODA
12 fl oz

 

Dinner

BEETS, BOILED
2 beets

BAKED APPLE
2 servings

GREEN TEA (BREWED)
8 oz (1 cup)

CHICKEN AND VEGETABLES
1 serving

DINNER ROLL WITH BUTTER
2 servings

Morning Snack

COTTAGE CHEESE, LOW-FAT
4 oz (110 calories)

CRACKER, REDUCED FAT
6 crackers (60 calories)
classic golden cracker

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

Afternoon Snack

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

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
2,483
Fat: 
68 grams
Protein: 
119  grams
Carbohydrates:  
327 grams
Sat Fat:  
11 grams
Chol: 
85 mg
Sodium:  
3872 mg
Fiber:
34 grams

Breakfast

BLUEBERRY, FROZEN
3/4 cup (unthawed)
unsweetened

GREEN TEA (BREWED)
8 oz (I CUP)

EGGWHITE PANCAKE
2 servings

PANCAKE SYRUP, LOWER CALORIE
2 tbsp (50 calories)

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

MILK, 2%
1 cup

Lunch

ITALIAN AND GRILLED CHEESE TOMATO SANDWICH
1 servings

APPLE, RAW
1 small

VEGETABLE JUICE, LOW SALT
8 fl oz (60 calories)

LOW-FAT CAESAR SALAD
1 serving

Dinner

MOZZARELLA STUFFED PEPPERS
1 serving

SWEET POTATO, BAKED, UNSALTED
2 small

CREAMY FRUIT CUP
1 serving

POACHED SALMON WITH CUCUMBER SAUCE
1 serving

DIET SODA
12 fl oz

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

Morning Snack

PEANUT BUTTER, CHUNKY
2 tbsp (190 calories)

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

Afternoon Snack

POPCORN, MICROWAVE, LIGHT
2 cups (53 calories)

TANGERINE, RAW
1 medium

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

PUDDING, CHOCOLATE, NONFAT
1 snack (100 calories)

LITE CREAM TOPPING, NONDAIRY
2 tbsp (16 calories)
frozen

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2,409
Fat: 
76 grams
Protein: 
113  grams
Carbohydrates:  
321 grams
Sat Fat:  
14 grams
Chol: 
125 mg
Sodium:  
3882 mg
Fiber:
23 grams

Breakfast

HAM AND EGG SCRAMBLE ON ENGLISH MUFFIN
1 servings

GREEN TEA (BREWED)
8 oz (1 cup)

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

MIXED GRAIN BREAD
2 slices (130 calories)

SPINACH, RAW
1 cup

SALAD DRESSING, RANCH
2 tbsp (70 calories)
ranch, & dip ''Lite'' refrigerated

LITE ORANGE CHICKEN
1 entrée (270 calories)

DIET SODA
12 fl oz

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

 

Dinner

TOMATO SPINACH STUFFED CHICKEN BREASTS
1 servings

UNFRIED RICE
2 servings

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD DRESSING, ITALIAN, DIET
3 tbsp (48 calories)

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

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

GREEN TEA (BREWED)
8 oz (1 cup)

ASPARAGUS, FROZEN, NO SALT
1 cup
boiled, drained

Morning Snack

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

PLUM, RAW
1 fruit
Plums, raw

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

Afternoon Snack

FRUIT SMOOTHIE COOLER
1 serving

 

Evening Snack

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

BROWNIE, FROZEN, LIGHT
1.23 oz (90 calories)

CHOCOLATE SYRUP
2 tbsp (52 calories)

MILK, 2%
1 cup

STRAWBERRIES, RAW
1 cup sliced