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1600 Calorie Week 3 Combo Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1,635
Fat: 
39 grams
Protein: 
90  grams
Carbohydrates:  
211 grams
Sat Fat:  
6 grams
Chol: 
204 mg
Sodium:  
1523 mg
Fiber:
18 grams

Breakfast

BROILED GRAPEFRUIT
1 serving

BANANA BREAKFAST SHAKE
1 serving

COFFEE
1 cup

Lunch

TURKEY TACOS
1 serving

GRAPES
12 grapes
red or green seedless

TORTILLA CHIPS
8 chips (95 calories)

BLACK BEAN SALSA
1 serving (45 calories)

GREEN TEA 
1 cup

Dinner

FILET MIGNON W/ MUSHROOM CAPS AND BAKED TOMATOES
1 serving

POTATO, BAKED, UNSALTED
1 potato

ASPARAGUS, FROZEN
3.3 oz

SOUR CREAM, LIGHT
1 tbsp
(20 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Morning Snack

CANTALOUPE, RAW
1 wedge

YOGURT, ALL FLAVORS, NON-FAT
4.4 oz
(50 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

CRACKER, REDUCED-FAT
4 crackers
(40 calories)

VEGETABLE JUICE
6 fl oz
(35 calories)

Evening Snack

CHOCOLATE COOKIE, NON-FAT
1 cookie
(50 calories)

MILK, 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1660
Fat: 
42 grams
Protein: 
84  grams
Carbohydrates:  
218 grams
Sat Fat:  
8 grams
Chol: 
103 mg
Sodium:  
2023 mg
Fiber:
25 grams

Breakfast

MULTIGRAIN CEREAL
1 cup
(109 calories)

BANANA, RAW
1 medium

ORANGE JUICE PLUS CALCIUM
8 fl oz

MILK, 2%
1 cup

Lunch

TUNA SALAD PITA SANDWICHES
1 serving 

CAESAR SALAD, LOW-FAT
1 serving

PEAR, RAW
1 pear

DIET SODA
12 oz

Dinner

BROILED HERB CHICKEN
1 serving

GRILLED HERBED TOMATOES
1 serving

CORN, FROZEN
3.3 oz
sweet corn 

GREEN TEA (BREWED) 
8 oz 
I cup

 

Morning Snack

APPLE, RAW
1 small

PEANUT BUTTER
2 tbsp

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

CREAMY FRUIT CUP
1 serving

MILK, 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
1,683
Fat: 
47 grams
Protein: 
71  grams
Carbohydrates:  
216 grams
Sat Fat:  
10 grams
Chol: 
123 mg
Sodium:  
2344 mg
Fiber:
23 grams

Breakfast

HAM AND EGG SCRAMBLE ON ENGLISH MUFFIN
1 serving

BANANA, RAW
1/2 medium

COFFEE
1 cup

MILK, 2%
1 cup

Lunch

BROILED HERB CHICKEN
1 serving

GRILLED HERBED TOMATOES
1 serving

MIXED GRAIN BREAD
2 slices
(130 calories)

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

DIET SODA
12 fl oz

Dinner

PENNE WITH GRILLED VEGGIES
1 serving

BAKED APPLE
1 serving

CAESAR SALAD, LOW-FAT
1 serving

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

GREEN TEA
1 cup

Morning Snack

PEAR, RAW
1 pear

CRACKER, REDUCED-FAT
4 crackers
(40 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

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

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

 

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

ICE CREAM, VANILLA, LIGHT
1/2 cup
(150 calories)

MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
1,659
Fat: 
38 grams
Protein: 
97  grams
Carbohydrates:  
225 grams
Sat Fat:  
6 grams
Chol: 
37 mg
Sodium:  
2970 mg
Fiber:
18 grams

Breakfast

BANANA BREAKFAST SHAKE
1 serving

COFFEE
1 cup

Lunch

PENNE WITH GRILLED VEGGIES
1 serving

CREAMY FRUIT CUP
1 serving

MIXED GRAIN BREAD
2 slices
(130 calories)

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

DIET SODA
12 fl oz

Dinner

TERIYAKI HALIBUT
1 serving

UNFRIED RICE
1 serving

GREEN BEANS W/ ALMONDS, FROZEN
2/3 cup

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

MILK, 2%
1 cup

Morning Snack

PLUM, RAW
1 plum

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

COTTAGE CHEESE, 2 % MILKFAT
1/2 cup
(90 calories)

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

CHOCOLATE COOKIE, NON-FAT
1 cookie
(50 calories)

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

GREEN TEA
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
1,667
Fat: 
39 grams
Protein: 
90 grams
Carbohydrates:  
226 grams
Sat Fat:  
4 grams
Chol: 
133 mg
Sodium:  
2360 mg
Fiber:
18 grams

Breakfast

APPLE EGG WHITE PANCAKES
1 serving

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp
(25 calories)

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

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

YOGURT, BLUEBERRY, LOW-FAT
4.4 fl oz
(130 calories)

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

Dinner

JAMBALAYA ONE DISH
1 serving

ITALIAN SALAD, LOW-FAT
1 serving

DIET SODA
12 fl oz

Morning Snack

TANGERINE, RAW
1 medium
tangerines, mandarin orange, raw

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

PECAN, DRY ROASTED W/O SALT
1/2 oz

LEMONADE DRINK MIX 
8 fl oz
sugar-free

Evening Snack

BLUEBERRY, FROZEN
1/2 cup
(unthawed)

ANGEL FOOD CAKE, SNACK
1 oz
(70 calories)

CREAM TOPPING, NON-DAIRY
1 tbsp
(8 calories)

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
1,607
Fat: 
44 grams
Protein: 
79  grams
Carbohydrates:  
199 grams
Sat Fat:  
8 grams
Chol: 
94 mg
Sodium:  
1849 mg
Fiber:
16 grams

Breakfast

CREAMY FRUIT CUP
1 serving

MIXED GRAIN BREAD
1 slice
(65 calories)

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

COFFEE
1 cup

MILK, 2%
1 cup

Lunch

PIZZA, FRENCH BREAD, CHEESE
5.6 oz
(300 calories)
frozen

ITALIAN SALAD, LOW-FAT
1 serving

PLUM, RAW
1 plum

DIET SODA
12 fl oz

 

Dinner

ORANGE GLAZED PORK CHOPS
1 serving

BROCCOLI FLORETS, FROZEN
3.3 oz
florets "Deluxe"

APPLESAUCE, CINNAMON
1/2 cup

GREEN TEA
1 cup

Morning Snack

CELERY, RAW
1 cup
strips

PEANUT BUTTER
1 tbsp

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

GRANOLA/CEREAL BAR, ALMOND
1 bar
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

Sunday

Basic Nutritional Summary:
Total Calories:  
1,682
Fat: 
41 grams
Protein: 
89  grams
Carbohydrates:  
264 grams
Sat Fat:  
7 grams
Chol: 
124 mg
Sodium:  
1778 mg
Fiber:
36 grams

Breakfast

BLUEBERRY EGG WHITE PANCAKES
1 serving

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp
(25 calories)

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

CHICKEN SALAD PITA SANDWICH
1 serving

PINEAPPLE, RAW
1/2 cup
diced

CARROT, RAW
1 cup
strips or slices

CELERY, RAW
1 cup strips

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

GREEN TEA
1 cup

Dinner

TURKEY TACOS
1 serving

BLACK BEAN SALSA
1 serving

TORTILLA CHIPS
10 chips
(116 calories)

GREEN TEA 
1 cup

Morning Snack

POPCORN, MICROWAVE, LIGHT
3 cups butter flavored

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

PIZZA NUTS
1 serving

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

STRAWBERRIES, RAW
1/2 cup

LITE CREAM TOPPING, NONDAIRY
1 tbsp
(8 calories)

GREEN TEA  
1 cup