2000 Calorie Week 1 Recipe Meal Plan

Breakfast

EGG SCRAMBLED
1 egg
large

MIXED GRAIN BREAD, TOASTED
2 slice
(157 calories)

MARGARINE SPREAD, SOFT
1 tbsp

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

CHICKEN SALAD PITA SANDWICH
1serving

BEEF BARLEY SOUP, LOW-FAT
1 serving
(140 calories)
ready-to-serve

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

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

LEMONADE DRINK MIX
8 fl oz
sugar-free

Dinner

CRUNCHY ORANGE ROUGHY
4 oz

UNFRIED RICE
1 serving

CARROT, FROZEN WITH SALT
1 cup

FRENCH BREAD DOUGH
1 slice
(60 calories)

MARGARINE SPREAD, SOFT
1 tbsp

DIET SODA
12 fl oz

Morning Snack

GRAHAM CRACKER, 
4 crackers
(118 calories)

PEANUT BUTTER, CHUNKY
1 tbsp
(95 calories)

CARROT, RAW
10 strips

MILK, 2%
1 cup

Afternoon Snack

PEAR, RAW
1 pear

BUTTER COOKIE, ENRICHED CP
3 cookies, commercially prepared
(70 calories)

MILK, 2%
1 cup

Evening Snack

PEARS WITH MINT CHOCOLATE
1 serving

MILK, 2%
1 cup

Breakfast

STRAWBERRY YOGURT BREAKFAST SPLIT
1 serving

Lunch

GRILLED HERBED TOMATOES
1 serving

BROCCOLI TOFU GRATIN
1 serving

DIET SODA
12 oz

Dinner

MARINATED FLANK STEAK
1 serving

MASHED POTATOES
1 serving

ASPARAGUS, FROZEN
3.3 oz

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

BAKED APPLE
1 serving

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Morning Snack

ORANGE, ALL VARIETIES, RAW
1 small
(2-3/8" dia)

CRACKERS, REDUCED FAT
6 crackers
(60 calories)
classic golden crackers

MILK, 2%
1 cup

Afternoon Snack

TORTILLA CHIPS

SALSA, LOW SALT
8 chips
(95 calories)

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

CINNAMON BAKED BANANA
1 serving

MILK, 2%
1 cup

Breakfast

FRENCH TOAST DELIGHT
1 serving

PANCAKE SYRUP, LOWER CALORIE
3 tbsp
(73 calories)

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

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

CHICKEN SALAD PITA SANDWICH
1 serving

PRETZELS, CLASSIC THIN TWISTS
10 pretzels
(122 calories)

STRAWBERRY, RAW
1/2 cup
(sliced)

CARROT, RAW
1 cup
strips or slices

DIET SODA
12 fl oz

Dinner

ORANGE GLAZED PORK CHOP
1 serving

POTATO, BAKED W/O SALT
1small

CAULIFLOWER, BOILED, NO SALT
1 cup

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

SPINACH, RAW
1 cup

BAKED APPLE
1 serving

TEA, INSTANT, SWEETENED, PREPARED
1 cup

Morning Snack

COTTAGE CHEESE, LOW FAT
4 oz
(100 calories)

LEMONADE DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

BROWN RICE CAKE, SESAME SEED
1 cake

PEANUT BUTTER
1 tbsp

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

PEARS WITH MINT CHOCOLATE
1serving

MILK, 2%
1 cup

Breakfast

ENGLISH MUFFIN
2 muffins
(260 calories)

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

GRAPEFRUIT
1/2 fruit

COFFEE, BREWED
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

TURKEY SANDWICH
1 serving

CAULIFLOWER, RAW
1 cup

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

DIET SODA
12 fl oz

Dinner

QUICHE LORRAINE, MEATLESS 
2 servings

BRAN BREAD
1 slice
(61 calories)

GREEN BEANS W/ ALMONDS, FROZEN
2/3 cup

MARGARINE-LIKE SPREAD, 40% FAT 
1 tbsp

HERBAL TEA, CHAMOMILE, BREWED
1 cup

Morning Snack

CRACKERS, REDUCED FAT
6 crackers
(60 calories)
classic golden crackers

CRANBERRY JUICE COCKTAIL
1 cup
(100 calories)
low calorie

GRAPES, EUROPEAN, SEEDLESS
30 grapes

Afternoon Snack

BLUEBERRIES, FROZEN
1 cup
unthawed

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

MILK, 2% 
1 cup

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

MILK, 2% 
1 cup

Breakfast

MULTI-GRAIN CEREAL, OATMEAL
1 cup
(266 calories)

BANANA, RAW
1 medium

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

VEGETABLE SOUP
1 serving 
7.5 oz
ready-to-serve

ITALIAN GRILLED CHEESE AND TOMATO SANDWICH
1 serving

APPLE, RAW
1 small

DIET SODA
12 fl oz

Dinner

BEEF STROGANOFF (yogurt-recipe)
1 serving

GRILLED HERB TOMATOES
2 servings

FRENCH BREAD DOUGH
1 slice
(60 calories)

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

MILK, 2% 
1 cup

Morning Snack

CARROT, RAW
1 cup
strips or slices

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

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

COTTAGE CHEESE, 2 % FAT
4 oz
(100 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

BAKED APPLE
1 serving

COFFEE, BREWED
1 cup

Breakfast

WAFFLE, FROZEN
1 waffle
(261 calories)

PANCAKE SYRUP, REDUCED CALORIE
2 tbsp
(50 calories)

GRAPEFRUIT, FLORIDA, RAW
1/2 fruit

MILK, 2%
1 cup

COFFEE, BREWED
1 cup

Lunch

LIGHT FETTUCCINI ALFREDO, ENTREE, FROZEN
1 pkg

GRILLED HERB TOMATOES
1 serving

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

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

DIET SODA
12 fl oz

Dinner

CHICKEN QUESADILLAS 
1 serving

SOUR CREAM, LIGHT
1 tbsp
(20 calories)

TORTILLA CHIPS
12 chips
(140 calories)

SALSA, LOW SODIUM
1/2 cup
(50 calories)

CORN, FROZEN
3.3 oz

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Morning Snack

GRANOLA, CEREAL BAR
1 bar
(80 calories)
low-fat

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

APPLE, RAW
1 small
(2.5" dia)

CHEESE, LOW FAT
2 slices
(98 calories)

MILK, 2%
1 cup

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz
(90 calories)

MILK, 2%
1 cup

Breakfast

CEREAL
1 cup
(109 calories)

ORANGE
1 small
(2-3/8" dia)

MILK, 2% 
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

TURKEY SANDWICH  
1 serving  

APPLE, RAW
1 small
(2.5" dia)

DIET SODA
12 fl oz

Dinner

BROILED HERB CHICKEN
1 serving

BROWN RICE, MEDIUM GRAIN, COOKED
1 cup

LOW-FAT CAESAR SALAD
1 serving

MIXED GRAIN BREAD
2 slices
(120 calories)

MARGARINE SPREAD, SOFT
2 tbsp
(100 calories)

GREEN TEA, BREWED
1 cup

Morning Snack

CRACKERS, REDUCED FAT
12 crackers
(120 calories)
classic golden crackers

CHEESE, LOW-FAT
2 cubic inches
(30 calories)
cheddar or Colby

MILK 2%
1 cup

Afternoon Snack

CELERY, RAW
1 cup
strips

PEANUT BUTTER
1 tbsp

LEMONADE DRINK MIX
8 fl oz
sugar-free

Evening Snack

ICE CREAM, VANILLA
1 cup
(265 calories)

COFFEE
1 cup