2400 Calorie Week 1 Recipe Meal Plan

Breakfast

DELECTABLE LOW-FAT PANCAKE
1 serving

PANCAKE SYRUP, REDUCED CALORIE
2 tbsp
(48 calories)

MARGARINE SPREAD, SOFT
1 tbsp

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

TUNA SALAD PITA SANDWICH
1 serving

GRAPES
20 grapes seedless
red or green

PRETZELS, RODS
18 rods
(100 calories)

MILK, 2%
1 cup

Dinner

SPAGHETTI AND TASTY TURKEY MEATBALLS
2 servings

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD DRESSING, RANCH, LIGHT
2 tbsp
(53 calories)

FRENCH BREAD DOUGH
2 slices
(120 calories)

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

GREEN TEA, BREWED
1 cup

Morning Snack

PEAR, RAW
1 pear

VEGETABLE JUICE
8 fl oz
(46 calories)

GRAHAM CRACKER
4 crackers
(118 calories)

PEANUT BUTTER
2 tbsp 
(190 calories)

Afternoon Snack

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

APPLE, RAW
1 small

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

HEART-HEALTHY APRICOT MUFFINS
1 serving

MILK, 2%
1 cup

Breakfast

MULTI-GRAIN CEREAL, OATMEAL
1 cup
(266 calories

BANANA, RAW
1 medium)

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

ROAST BEEF AND HORSERADISH SANDWICH
1 serving 

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

COTTAGE CHEESE, LOW-FAT
6 oz
(150 calories)

APPLE, RAW
1 small
(2.5" dia)

DIET SODA
12 oz

Dinner

RED PEPPERED CHINESE SCALLOPS
2 servings

SESAME GINGER COATED VEGETABLES
1serving

CHINESE NOODLE, CHOW MEIN
1/2 cup
(118 calories)

GREEN TEA, BREWED
1 cup

Morning Snack

GRAHAM CRACKER
4 crackers
(118 calories)

MILK, 2%
1 cup

Afternoon Snack

PEANUTS, HONEY ROASTED
1/4 cup

MILK, 2%
1 cup

Evening Snack

CINNAMON BAKED BANANA
1 serving

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

LEMONADE DRINK MIX
8 fl oz
sugar-free

Breakfast

FRUIT SMOOTHIE COOLER
1 serving

MIXED GRAIN BREAD, TOASTED
1 slice
(65 calories)

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

COFFEE, BREWED
1 cup

Lunch

TURKEY SANDWICH
1 serving

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

PEAR, RAW
1 pear

DIET SODA
12 fl oz

Dinner

SALMON PASTA SALAD
2 servings

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

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

GRILLED HERBED TOMATOES
1 serving

APPLE WALNUT BREAD PUDDING
1 serving

GREEN TEA, BREWED
1 cup

Morning Snack

PEACH, RAW
1 medium

CRACKERS, REDUCED FAT
15 crackers
(150 calories)
classic golden crackers

PEANUT BUTTER 
1.5 tbsp

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

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

MILK, 2%
1 cup

Evening Snack

LOW-FAT CHOCOLATE ÉCLAIR, CHOCOLATE
1 éclair, frozen
(140 calories)

MILK, 2%
1 cup

Breakfast

APPLE EGG WHITE PANCAKES
1 serving

PANCAKE SYRUP, REDUCED CALORIE
2 tbsp
(48 calories)

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

COFFEE, BREWED
1 cup

ORANGE JUICE PLUS CALCIUM
1 cup

Lunch

ROAST BEEF AND HORSERADISH SANDWICH
1 serving 

BAKED BEANS, MAPLE CURED BACON
1/2 cup
(150 calories)

GRAPES
20 seedless grapes

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

DIET SODA
12 fl oz

Dinner

TOMATO SPINACH STUFFED CHICKEN BREASTS 
1 serving

MASHED POTATOES
1 serving

GREEN BEANS, WITH ALMONDS, FROZEN
1 cup

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

BAKED APPLE
1 serving

GREEN TEA, BREWED
1 cup

Morning Snack

CELERY, RAW
1 cup
strips

PEANUT BUTTER 
2 tbsp

MILK, 2% 
1 cup

Afternoon Snack

RAISIN, SEEDLESS
1 box

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

APPLE WALNUT BREAD PUDDING
1 serving

MILK, 2% 
1 cup

Breakfast

BANANA BREAKFAST SHAKE
1 serving

BRAN BREAD w/ RAISIN
2 slices
(122 calories)

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

COFFEE, BREWED
1 cup

Lunch

TOMATO SPINACH STUFFED CHICKEN BREASTS 
1 serving

MASHED POTATOES
1 serving

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

GREEN BEANS, FROZEN
1 cup

APPLE, RAW
1 small

DIET SODA
12 fl oz

Dinner

MOZZARELLA STUFFED PEPPERS
1 serving

PARMESAN ANGEL HAIR PASTA
2 servings

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD DRESSING, RANCH, LIGHT
2 tbsp
(53 calories)

CANTALOUPE CRUSH
1 serving

Morning Snack

MUFFIN, BLUEBERRY, FROZEN
1 muffin
(170 calories)

MILK, 2% 
1 cup

Afternoon Snack

KIWI FRUIT, RAW
1 medium

GRAHAM CRACKER
4 crackers
(118 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

CREAMY FRUIT CUP
1 serving

MILK, 2% 
1 cup

Breakfast

HEART-HEALTHY EGGS BENEDICT
2 servings

LOWFAT HOLLANDAISE SAUCE
1 serving

Banana Breakfast Shake
1 serving

COFFEE, BREWED
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

TURKEY SANDWICH
1 serving

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

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

STRAWBERRY, FROZEN
1 cup
thawed, unsweetened

DIET SODA
12 fl oz

Dinner

CHICKEN QUESADILLAS 
1 serving

SOUR CREAM, LIGHT
2 tbsp
(40 calories)

TORTILLA CHIPS, LOW-FAT
12 chips
(140 calories)

RED PEPPER SALSA, ROASTED
3 tbsp
(15 calories)

DIP, AVOCADO
4 tbsp
(120 calories)

GREEN TEA, BREWED
1 cup

Morning Snack

PEAR, RAW
1 pear

CRACKER, REDUCED FAT
6 crackers
(60 calories)

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

BROCCOLI FLOWER CLUSTERS, RAW
1 cup

DIP, RANCH, LIGHT
3 tbsp
(105 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

HEART-HEALTHY APRICOT MUFFINS
1 serving

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

MILK, 2%
1 cup

Breakfast

CEREAL
2 cups
(218 calories)

BANANA, RAW
1/2 medium

MILK, 2% 
1 cup

RAISIN, SEEDLESS 
1 box

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

ITALIAN GRILLED CHEESE AND TOMATO SANDWICH  
1 serving 

SPINACH, RAW
1 cup 

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

VEGETABLE SOUP
1 serving 
(120 calories)
"Country Vegetable", ready-to-serve
7.5 oz

MILK, 2%
1 cup

Dinner

BROILED SPICED HERBED CHICKEN
1 serving

PARMESAN ANGEL HAIR PASTA
1.5 servings

CARROT, FROZEN
1 cup

GARLIC BREAD, FROZEN
1.7 oz
(170 calories)

TEA, INSTANT, SWEETENED, PREPARED
1 cup

CREAMY FRUIT CUP
1serving

Morning Snack

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

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

PLUM, RAW
1 fruit
2-1/8" dia

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

PEACH, RAW
1 medium

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

ICE CREAM, VANILLA, ALL NATURAL
1/2 cup 
(110 calories)
"Light"

CINNAMON BAKED BANANA
1 serving

MILK, 2%
1 cup