1400 Calorie Week 1 Combination Meal Plan*
Monday
Basic Nutritional Summary: Total Calories: 1478 Fat: 38 grams Protein: 61 grams Carbohydrates: 208 grams Sat Fat: 6 grams Chol: 65 mg Sodium: 1978 mg Fiber: 22 grams
Breakfast
FRENCH TOAST,
1 serving
MARGARINE-LIKE SPREAD,
40% fat
1 tbsp
(50 calories)
PANCAKE SYRUP,
reduced calorie
1 tbsp
(25 calories)
COFFEE
1 cup
MILK, 2% 1 cup
Lunch
ITALIAN SALAD W/ DRESSING
1 serving
PARMESAN ANGEL HAIR PASTA
1 serving
CANTALOUPE, RAW
1 cup
cubed
GREEN TEA (BREWED)
8 oz
1 cup
Dinner
EASY MEATLOAF
1 serving
MASHED POTATOES
1 serving
MIXED PEAS & CARROTS, CANNED
1 cup
DIET SODA
12 fl oz
Morning Snack
BERRY BLEND DRINK MIX
8 fl oz
sugar-free
APPLE 1 small
Afternoon Snack
GRANOLA/CEREAL BAR, ALMOND
1 bar
(80 calories)
almond & brown sugar, crunchy, LOWFAT
FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free
Evening Snack
CHOCOLATE COOKIE, NON-FAT
1 cookie
(50 calories)
MILK, 2%
1 cup
Tuesday
Basic Nutritional Summary: Total Calories: 1487 Fat: 36 grams Protein:73 grams Carbohydrates: 208 grams Sat Fat: 6 grams Chol: 96 mg Sodium: 1568 mg Fiber: 20 grams
Breakfast
FRUIT SMOOTHIE COOLER
1 serving
COFFEE, BREWED, 1 cup
Lunch
LIGHT CHEESE RAVIOLI FROZEN ENTREE
(260 calories)
SALAD, TOSSED, W/O DRESSING
1.5 cups
SALAD DRESSING, CREAMY RANCH, LIGHT
2 tbsp (70 calories)
MILK, 2%
1 cup
Dinner
LEMON PEPPER RED SNAPPER
1 serving
"HOME ON THE RANCH" STYLE VEGETABLES
1 serving
SOUTHWESTERN JALAPENO CORNBREAD
2 servings
MARGARINE-LIKE SPREAD
40% fat 2tbsp (50 calories)
DIET SODA
12 oz
Morning Snack
BANANA
1/2 medium
BERRY BLEND DRINK MIX
8 fl oz
sugar-free
Afternoon Snack
CARROTS, RAW
1 cup
FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free
Evening Snack
WATERMELON,
1 wedge
LEMONADE DRINK MIX
8 fl oz
sugar-free
Wednesday
Basic Nutritional Summary: Total Calories: 1462 Fat: 41 grams Protein: 79 grams Carbohydrates: 167 grams Sat Fat: 11 grams Chol: 167 mg Sodium: 3300 mg Fiber: 17 grams
Breakfast
CEREAL
1cup
(109 calories)
BANANA
1 medium
COFFEE
1 cup
MILK, 2%
1 cup
Lunch
HORSERADISH AND ROAST BEEF SANDWICH
1serving
GRAPES
3 oz
red or green
VEGETABLE SOUP
1 serving
ready to serve, can
DIET SODA
12 fl oz
Dinner
SPAGHETTI AND TASTY TURKEY MEATBALLS
1 serving
FRENCH BREAD DOUGH
1 slice
(60 calories)
refrigerated, crusty, 1" slice
MARGARINE-LIKE SPREAD, 40% FAT
1tbsp
SALAD, TOSSED, W/O DRESSING
1.5 cups
SALAD DRESSING, ITALIAN, DIET
1 tbsp
(15 calories)
GREEN TEA (BREWED)
8 oz
1 cup
Morning Snack
COTTAGE CHEESE, 2% MILKFAT
1/2 cup
(90 calories)
BERRY BLEND DRINK MIX
8 fl oz
sugar-free
Afternoon Snack
CELERY RAW, STRIPS
1 cup
FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free
Evening Snack
POPCORN, AIR-POPPED LIGHT
1 cup
(30 calories)
LEMONADE DRINK MIX
8 fl oz
sugar-free
Thursday
Basic Nutritional Summary: Total Calories: 1455 Fat: 40 grams Protein: 59 grams Carbohydrates: 309 grams Sat Fat: 9 grams Chol: 52 mg Sodium: 2159 mg Fiber: 24 grams
Breakfast
LOWFAT "CHEESY" CHEESE DANISH
2 servings
ORANGE JUICE PLUS CALCIUM
4 fl oz
Lunch
BAGEL W/ PEANUT BUTTER & JELLY 1 serving
1 Tbsp. peanut butter
1 Tbps. jam/preserves
GRAPES
3 oz
red or green
PRETZEL RODS
10 rods
(110 calories)
GREEN TEA (BREWED)
8 oz
1 cup
Dinner
CHICKEN QUESADILLAS
1 serving
BLACK BEAN SALSA
1 serving
VEGETABLE STEW
1 serving
CELERY RAW, STRIPS
1 cup
GREEN TEA (BREWED)
8 oz
1 cup
Morning Snack
YOGURT, LOWFAT
4.1 oz
(118 calories)
BERRY BLEND DRINK MIX
8 fl oz
sugar-free
Afternoon Snack
CARROTS
1 cup
DIP, RANCH, LIGHT
2 tbsp
(70 calories)
FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free
Evening Snack
CHOCOLATE COOKIE, NON-FAT
1 cookie
(50 calories)
BERRY BLEND DRINK MIX
8 fl oz
sugar-free
Friday
Basic Nutritional Summary: Total Calories: 1425 Fat: 42 grams Protein: 67 grams Carbohydrates: 163 grams Sat Fat: 9 grams Chol: 152 mg Sodium: 3324 mg Fiber: 23 grams
Breakfast
PLAIN BAGEL
1 bagel
(156 calories)
CREAM CHEESE, LIGHT
1 tbsp (35 calories)
MILK,
2% 1 cup
COFFEE
1 cup
Lunch
SPAGHETTI & TASTY TURKEY MEATBALLS
1 serving
LOWFAT CAESAR SALAD
1 serving
DIET SODA
12 fl oz
Dinner
"JUST LIKE THANKSGIVING DINNER" TURKEY, BREAST
4 oz
(120 calories)
cooked, honey roasted, skinless
STUFFING, CORNBREAD, MIX
1/4 cup
(90 calories)
prepared
SWEET POTATO, BAKED W/SALT
1/2 medium
(59 calories)
baked in skin (2" dia, 5" raw)
GREEN BEANS W/ALMONDS, FROZEN
2/3 cup
(60 calories)
CRANBERRY-ORANGE RELISH
1oz
canned
MILK, 2%
1 cup
Morning Snack
CRISPBREAD, RYE
1 wafer
(92 calories)
crackers, crispbread, rye
VEGETABLE JUICE
6 fl oz
(35 calories)
Afternoon Snack
BANANA
1 medium
BERRY BLEND DRINK MIX
8 fl oz
sugar-free
Evening Snack
WHIPPED BLUEBERRY DELIGHT:
BLUEBERRIES, FROZEN
1 cup
(unthawed)
LITE CREAM TOPPING, NONDAIRY
2 tbsp
(16 calories)
FRUIT PUNCH DRINK MIX,
8 fl oz
sugar-free
Saturday
Basic Nutritional Summary: Total Calories: 1440 Fat:35 grams Protein: 67 grams Carbohydrates: 185 grams Sat Fat: 5 grams Chol:99 mg Sodium: 1677 mg Fiber: 15 grams
Breakfast
HAM AND EGG SCRAMBLE ON ENGLISH MUFFIN
1 serving
ORANGE JUICE PLUS CALCIUM
8 fl oz
COFFEE
1 cup
Lunch
CHICKEN SALAD PITA SANDWICH
1 serving
SWEET POTATO, BAKED, UNSALTED
1 small
(59 calories)
GREEN BEANS WITH ALMONDS, FROZEN
2/3 cups
(60 calories)
GREEN TEA (BREWED)
8 oz
MILK, 2%
1 cup
Dinner
MARINATED FLANK STEAK
1 serving
GRILLED HERB TOMATOES
1 serving
CARROT, FROZEN
1/4 cup
BAKED APPLE
1 serving
GREEN TEA (BREWED)
8 oz
1 cup
Morning Snack
PLUM
1 fruit
BERRY BLEND DRINK MIX
8 fl oz
sugar-free
Afternoon Snack
GRAHAM CRACKER
1 serving
(118 calories)
MILK, 2%
1 cup
Evening Snack
CHOCOLATE PUDDING
1 snack(100 calories)
LITE CREAM TOPPING, NONDAIRY FROZEN
1 tbsp (8 calories)
FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free
Sunday
Basic Nutritional Summary: Total Calories: 1431 Fat: 38 grams Protein:75 grams Carbohydrates: 188 grams Sat Fat: 3 grams Chol: 98 mg Sodium: 2240 mg Fiber: 30 grams
Breakfast
MULTIGRAIN CEREAL, oatmeal
1/2 cup (133 calories)
COFFEE
1 cup
ORANGE JUICE PLUS CALCIUM
4 fl oz
Lunch
TUNA SALAD PITA SANDWICH
1 serving
CAULIFLOWER
1 cup
SALAD DRESSING, RANCH LIGHT
2 tbsp
(70 calories)
SPICY FRENCH UNFRIES
1.5 servings
DIET SODA
12 fl oz
STRAWBERRY RAW
1 cup
Dinner
BROCCOLI FLORETS, FROZEN
3.3 oz
florets "Deluxe"
20 MINUTE GARLIC ROSEMARY CHICKEN AND BROWN RICE
1 serving
GREEN TEA (BREWED)
8 oz I cup
LOWFAT CAESAR SALAD
FRENCH BREAD DOUGH
1 slice (60 calories)
MARGARINE LIKE SPREAD
40% fat 1 tbsp (50 calories)
Morning Snack
ORANGE
1 small
BERRY BLEND DRINK MIX
8 fl oz sugar-free
Afternoon Snack
CRACKERS, REDUCED FAT,
6 crackers
(60 calories)
reduced-fat, classic golden cracker
FRUIT PUNCH DRINK MIX
8 fl oz sugar-free
Evening Snack
BLUEBERRIES, FROZEN
1 cup (unthawed)
LITE CREAM TOPPING, NONDAIRY
2 tbsp (16 calories)
MILK, 2%
1 cup
1400 Calorie Week 1 Combination Shopping List
CANOLA OIL
CHICKEN BREAST, BONELESS
6 breasts
GARLIC POWDER
ROSEMARY, DRIED
BROTH, CHICKEN, LOW SALT
''Low-Sodium''
10.5 oz
BROWN RICE, INSTANT
BERRY BLEND DRINK MIX
BLUEBERRY, FROZEN
BROCCOLI FLORETS, FROZEN
CHEESE, LOW FAT, slices
COFFEE, BREWED, PREPARED
CRACKER, REDUCED FAT
CREAM TOPPING, NONDAIRY
FRUIT PUNCH DRINK MIX
GREEN TEA
MULTIGRAIN CEREAL, HOT, DRY
ORANGE, ALL VARIETIES, RAW (2 oranges)
MILK, 2%
APPLE, RAW (2 apples)
TOMATO SOUP, CONDENSED
ONIONS, RAW (2 large)
EGGS
PEPPER, BLACK, GROUND
CANOLA OIL SPRAY
WORCESTERSHIRE SAUCE
TOMATO PASTE, CANNED, NO SALT
1.00 can
SUPER LEAN GROUND BEEF
32.00 oz.
GRANOLA/CEREAL BAR, ALMOND
BUTTER SPRINKLES
MILK, SKIM
POTATO
3.00 lbs
MARGARINE-LIKE SPREAD, 40% FAT
PANCAKE SYRUP, REDUCED CALORIE
PEAS & CARROTS, CANNED
OLIVE OIL
ANGEL HAIR PASTA
PARMESAN CHEESE, GRATED
VANILLA EXTRACT
CINNAMON, GROUND
MIXED GRAIN BREAD
SALAD BLEND, ITALIAN
SALAD DRESSING, ITALIAN, DIET
CHOCOLATE COOKIES, NONFAT
SALTINE CRACKERS
CORN FLAKES
SALAD DRESSING, RANCH, LOW-FAT
SALAD, TOSSED (1 bag)
YOGURT, SUGAR-FREE, FROZEN, LOW FAT
BANANA (2 bananas)
DIET SODA
APPLE JUICE
YOGURT, PEACH, FROZEN, NONFAT
SNAPPER, RAW
24.00 oz
LEMON JUICE
PARSLEY, RAW
LEMON PEPPER SEASONING, NO SALT
BROCCOLI, RAW
CARROT, RAW
DILL WEED, DRIED
LEMONADE DRINK MIX, SUGARLESS
PEANUT, HONEY DRY ROASTED
CORNMEAL, YELLOW
WHEAT FLOUR, ALL-PURPOSE
SUGAR, GRANULATED
BAKING POWDER, LOW SALT
SALT
BUTTERMILK, CULTURED, LOWFAT
CORN, WHITE
sweet, frozen
JALAPENO, RAW
FRENCH BREAD DOUGH
SPAGHETTI PASTA SPAGHETTI SAUCE
PARSLEY, DRIED.
BASIL, GROUND
WHOLE WHEAT BREAD
TURKEY, GROUND
(1 lb)
GRAPES
VEGETABLE SOUP
BEEF ROUND, EYE OF, ROASTED, SLF
(3/4 lb)
RYE BREAD
HORSERADISH, PREPARED
CATSUP/KETCHUP
ICEBERG LETTUCE
PICKLE, DILL
COTTAGE CHEESE, LOW-FAT (2 cups)
POPCORN, AIR-POPPED
MULTI-GRAIN CEREAL
SOURDOUGH BREAD, LIGHT
GINGER, GROUND
CARROT
PLAIN BAGEL
JAM & PRESERVES
PEANUT BUTTER
ORANGE JUICE PLUS CALCIUM
CHICKEN, CANNED
meat only w/broth
1.00 can
MONTEREY CHEESE, LOW-FAT
shredded
CHILI PEPPER, GREEN, CANNED
CHILI POWDER
TORTILLA, FLOUR
(7-8'' dia)
SOUR CREAM, LESS FAT
PICANTE SALSA
ZUCCHINI
SUMMER SQUASH, RAW
GREEN PEPPER
CELERY, RAW (2 bunches)
ONION, RAW
CARAWAY SEED
TOMATOES, RED, RIPE, RAW
PRETZELS, LOWER SALT
YOGURT, LOW FAT, 4 oz
CRANBERRY-ORANGE RELISH
canned
CRISPBREAD, RYE
GREEN BEANS W/ALMONDS, FROZEN
STUFFING, CORNBREAD, MIX
prep
SWEET POTATOES
TURKEY, BREAST
VEGETABLE JUICE
CREAM CHEESE, LIGHT
RAISINS, SEEDLESS
CARROT, FROZEN
BEEF FLANK, RAW
1.00 lb
VINEGAR, RED WINE
THYME, GROUND
HOT PEPPER SAUCE, RTS
ONION POWDER
PLUM
PUDDING, CHOCOLATE, NONFAT
Snack pack
PICKLE RELISH
WATER CHESTNUTS
MUSTARD
YOGURT, SKIM MILK (16 oz)
SALAD DRESSING, 1000 ISLAND, NONFAT
EGG SUBSTITUTE, LIQUID
MUSHROOM, RAW
HAM LUNCH MEAT
sliced, extra lean
ENGLISH MUFFIN, MIXED-GRAIN
ITALIAN STYLE CHEESE, LIGHT
grated
MOZZARELLA CHEESE
natural, fancy shredded, Light
GRAHAM CRACKER
LIGHT CHEESE RAVIOLI FROZEN ENTREE
* http://www.caloriescount.com/week1_1400_combo.aspx#
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