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2200 Calorie Week 4 Recipe Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2186
Fat: 
69 grams
Protein: 
86  grams
Carbohydrates:  
296 grams
Sat Fat:  
10 grams
Chol: 
98 mg
Sodium:  
2957 mg
Fiber:
30 grams

Breakfast

OMELET, WESTERN
1 serving (200 calories)
frozen

BROILED GRAPEFRUIT
1 serving

MILK, 2%
1 cup

OAT BRAN BREAD, REDUCED CALORIES
1 slice (45 calorie)

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

Lunch

PEACH, RAW
1 medium

VEGETABLE SOUP, READY-TO SERVE
1 serving (120 calories

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

BROCCOLI FLORETS, FROZEN
3.3 oz
florets "Deluxe"

DIET SODA
12 fl oz

POTATO, BAKED, UNSALTED
1 potato

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN &BROWN RICE DINNER
1 serving

FRENCH BREAD DOUGH
2 slices (12O calories)
refrigerated, crusty, 1" slice

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

MILK, 2%
1 cup

ASPARAGUS, FROZEN, NO SALT
1 cup, boiled, drained

Morning Snack

PEANUT BUTTER
1 tbsp (70 calories)

APPLE, RAW
1 small

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

POPCORN, MICROWAVE, LIGHT
4 cups (106 calories)

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

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

CELERY
1 cup

Evening Snack

CINNAMON BAKED BANANA
1 serving

COFFEE, BREWED, PREPARED
1 cup

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

Tuesday

Basic Nutritional Summary:
Total Calories:  
2,222
Fat: 
60 grams
Protein: 
92  grams
Carbohydrates:  
304 grams
Sat Fat:  
11 grams
Chol: 
143 mg
Sodium:  
3246 mg
Fiber:
330 grams

Breakfast

CEREAL
2 cups (218 calories)

BANANA, RAW
1 medium

GREEN TEA (BREWED)
8 oz (1 cup)

MILK, 2%
1 cup

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

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

Lunch

PEA SOUP W/ HAM, READY-TO-SERVE
7.5 oz (170 calories)

CRACKER, REDUCED FAT,
12 crackers (120 calories)
classic golden cracker

HAM SANDWICH
1 serving

DIET SODA
12 fl oz

Dinner

COFFEE, BREWED, PREPARED
1 cup

CHICKEN AND VEGETABLES
2 servings

DINNER ROLL WITH BUTTER
1 roll w/ 1 pat of butter

CARROT, RAW
1 cup, strips or slices

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

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Morning Snack

ORANGE, ALL VARIETIES, RAW
1 small

BERRY BLEND DRINK MIX
8 fl oz sugar-free

YOGURT, LOWFAT
4.1 oz (118 calories)

Afternoon Snack

PLUM, RAW
1 fruit

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Evening Snack

MILK, 2%
1 cup

PEARS WITH MINT CHOCOLATE

Wednesday

Basic Nutritional Summary:
Total Calories:  
2230

Breakfast

MULTIGRAIN CEREAL, INSTANT
1 pkt (190 calories)

BANANA, RAW
1 medium

RAISIN, SEEDLESS
1 box

GREEN TEA (BREWED)
8 oz (1 cup)

MILK, 2%
1 cup

Lunch

BLUEBERRY, FROZEN
1 cup (unthawed)
unsweetened

GRILLED HAM AND CHEESE SANDWICH
1 serving

COTTAGE CHEESE DIP
1 serving

BROCCOLI FLOWER CLUSTERS, RAW
1 cup

APPLE JUICE
8 fl oz

Dinner

SPAGHETTI SAUCE, CHUNKY
1 cup (100 calories)

SPAGHETTI PASTA, COOKED
1 cup (197 calories)

DINNER ROLL WITH BUTTER
1 roll w/ 1 pat of butter

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

DIET SODA
12 fl oz

Morning Snack

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

YOGURT, LOW FAT
4.1 oz (118 calories)

APPLE, RAW
1 small

Afternoon Snack

CRANBERRY JUICE COCKTAIL
1 cup (45 calories)
low calorie

PEANUT BUTTER
2 tbsp (190 calories)

CELERY, RAW
1 cup
strips

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz (90 calories)

MILK, 2%
1 cup

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

CHOCOLATE SYRUP
1 tbsp (52 calories)

Thursday

Basic Nutritional Summary:
Total Calories:  
2206
Fat: 
54 grams
Protein: 
82 grams
Carbohydrates:  
319 grams
Sat Fat:  
9 grams
Chol: 
104 mg
Sodium:  
3037 mg
Fiber:
29 grams

Breakfast

APPLE EGG WHITE PANCAKES
1 serving

MILK, 2%
1 cup

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

PANCAKE SYRUP, LOWER CALORIE
2 tbsp (50 calories)

Lunch

DIET SODA
6 fl oz

TUNA SALAD PITA SANDWICH
1 serving

FRUIT COCKTAIL IN EXTRA LIGHT SYRUP
1 cup (120 calories)

CELERY
1 cup

Dinner

STEAK KABOBS
1 serving

CARROT, FROZEN
1/2 cup

LOW-FAT CAESAR SALAD
1 serving

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

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

MILK, 2%
1 cup

Morning Snack

CRISPBREAD, GARLIC
2 crackers (30 calories)

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

Afternoon Snack

CHEESE, LOW FAT,
slice 2 slices (98 calories)
cheddar or colby

APPLE, RAW
1 small

APPLE JUICE
8 fl oz

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

Evening Snack

CINNAMON BAKED BANANA

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2256
Fat: 
64 grams
Protein: 
100 grams
Carbohydrates:  
316 grams
Sat Fat:  
8 grams
Chol: 
131 mg
Sodium:  
2565 mg
Fiber:
29 grams

Breakfast

STRAWBERRY YOGURT BREAKFAST SPLIT

COFFEE, BREWED, PREPARED
1 cup

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

MIXED GRAIN BREAD
2 slices (130 calories)

Lunch

ORANGE, ALL VARIETIES, RAW
1 small

SALAD, TOSSED, W/O DRESSING
2 cups

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

CHICKEN SALAD PITA SANDWICH

DIET SODA
12 fl oz

Dinner

ITALIAN SALAD, LOWFAT

BROILED SPICED HERB CHICKEN
1 serving

MASHED POTATOES
1 serving

BROCCOLI SPEARS, FROZEN
3.3 oz

GREEN TEA (BREWED)
8 oz (1 cup)

GRILLED HERB TOMATOES
2 servings

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

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

Morning Snack

CRACKER, REDUCED FAT
12 crackers (120 calories)
classic golden cracker

GRANOLA CEREAL BAR, LOWFAT
1 bar (80 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

CANTALOUPE, RAW
1 wedge

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

YOGURT, LOWFAT
4.1 oz (118 calories)

Evening Snack

MILK, 2%
1 cup

APPLE WALNUT BREAD PUDDING
1 serving

Saturday

Basic Nutritional Summary:
Total Calories:  
2,205
Fat: 
63 grams
Protein: 
91  grams
Carbohydrates:  
291 grams
Sat Fat:  
11 grams
Chol: 
47 mg
Sodium:  
2884 mg
Fiber:
23 grams

Breakfast

FRENCH TOAST
1 serving

MILK, 2%
1 cup

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

ORANGE, RAW
1 orange

PANCAKE SYRUP
2 tbsp, lower calorie (150 calories)

STRAWBERRIES, RAW
1 cup

Lunch

GRAPES, SEEDLESS
20 grapes, red or green

TOFU-SALAD SANDWICH
1 serving

TOMATO SOUP, READY-TO-SERVE
1 serving (120 calories)

DIET SODA
12 fl oz

Dinner

CRUNCHY ORANGE ROUGHY
1 serving

BROWN RICE, LONG GRAIN, COOKED
1 cup ( 216 calories)

ASPARAGUS, CANNED, SPEARS
1/2 cup

SALAD DRESSING, FRENCH, DIET
1 tbsp (16 calories)

SALAD TOSSED, W/O DRESSING
1.5 cups

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

VEGETABLE JUICE, LOWSALT
6 fl oz

APPLE, RAW
1 medium

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

Afternoon Snack

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

CELERY, RAW
1 cup strips

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

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz (190 calories)

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2,264
Fat: 
60 grams
Protein: 
88  grams
Carbohydrates:  
346 grams
Sat Fat:  
9 grams
Chol: 
64 mg
Sodium:  
2867 mg
Fiber:
30 grams

Breakfast

GREEN TEA (BREWED) 8 oz (1 cup)

EGGWHITE PANCAKES

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

PANCAKE SYRUP, LOWER CALORIE
1 tbsp (25 calories)

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

TURKEY SANDWICH
1 serving

PRETZELS, HARD, NO SALT
15 twists (340 calories)

"HOME ON THE RANCH" STYLE VEGETABLES

DIET SODA
12 fl oz

 

Dinner

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

POTATO, BAKED, UNSALTED
1 potato

BROCCOLI FLORETS, FROZEN
3.3 oz
florets "Deluxe"

BARBECUE CHICKEN
1 serving

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

SOUR CREAM, LIGHT
2 tbsp (40 calories)

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

Morning Snack

PEAR, RAW
1 pear

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

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

PEANUT BUTTER
1 tbsp (95 calories)

Afternoon Snack

GRAPES
20 grapes (seedless)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

MILK, 2%
1 cup

RASPBERRIES
1 cup
frozen

CREAM TOPPING, NONDAIRY
1 tbsp (16 calories)
Frozen, light