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1600 Calorie Week 4 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1632
Fat: 
45 grams
Protein: 
55  grams
Carbohydrates:  
241 grams
Sat Fat:  
9 grams
Chol: 
68 mg
Sodium:  
2401 mg
Fiber:
26 grams

Breakfast

COFFEE
1 cup

GRAPEFRUIT
1/2 fruit

ORANGE JUICE PLUS CALCIUM
8 fl oz

MIXED GRAIN BREAD
2 slices (130 calories)

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

Lunch

GREEN TEA (BREWED)
8 oz (1 cup)

ROAST TURKEY MEDALLIONS FROZEN ENTREE
1 package (214 calories)

SALAD, TOSSED, W/O DRESSING
2 cups 

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

ACORN SQUASH, BAKED, NO SALT
1 cup winter squash, cubed

Dinner

CHICKEN QUESADILLAS
1 serving

SALSA, LOW-SALT
1/2 cup (50 calories)

SPINACH, RAW
1 cup

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

Morning Snack

PLUM, RAW
1 fruit

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Afternoon Snack

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

PEACH
1 medium

GRAHAM CRACKERS
4 crackers (118 calories)

Evening Snack

MILK, 2%
1 cup

CHOCOLATE COOKIE, NONFAT
2 cookies (100 calories)

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1616
Fat: 
50 grams
Protein: 
72  grams
Carbohydrates:  
208 grams
Sat Fat:  
6 grams
Chol: 
113 mg
Sodium:  
1981 mg
Fiber:
24 grams

Breakfast

CEREAL, DRY
1 cup (109 calories)

BANANA, RAW
1 medium

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

MILK, 2%
1 cup

 

Lunch

BEEF POT ROAST MEAL, FROZEN, LIGHT
1 package (206 calories)

DIET SODA
12 fl oz

APPLE, RAW
1 apple

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN AND BROWN RICE DINNER
1 serving

GREEN BEANS W/ALMONDS, FROZEN
3/4 cups

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

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

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

Morning Snack

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

GRAHAM CRACKERS
4 crackers (118 calories)

PEANUT BUTTER
1 tbsp (95 calories)

Afternoon Snack

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

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

CELERY, RAW
1 cup strips

Evening Snack

BERRY BLEND DRINK MIX
8 fl oz sugar-free

STRAWBERRY, RAW
1/2 cup

CREAM TOPPING, NONDAIRY
1 tbsp (8 calories) frozen

Wednesday

Basic Nutritional Summary:
Total Calories:  
1646

Breakfast

MUFFIN, BLUEBERRY, FROZEN, LOWFAT
1 muffin (170 calories)

COFFEE, BREWED, PREPARED
1 cup

MILK, 2%
1 cup

Lunch

LITE ORANGE CHICKEN FROZEN ENTREE
1 pkg (267 calories)

SALAD, TOSSED, W/O DRESSING
2 cups 

SALAD DRESSING, RANCH
1 tbsp (35 calories) ranch, & dip ''Lite'' refrigerated

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

Dinner

EASY MEATLOAF
1 serving

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

MIXED GRAIN BREAD
2 slices (130 calories)

GRILLED HERBED TOMATOES
1 serving

SWEET POTATO, BAKED, UNSALTED
1 small

DIET SODA
12 fl oz

Morning Snack

FRUIT PUNCH DRINK MIX
8 fl oz, sugar-free

APPLE, RAW
1 small

YOGURT, ALL FLAVORS, NONFAT
4.4 oz (50 calories)

Afternoon Snack

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz

GRANOLA/CEREAL BAR, ALMOND
1 bar (90 calories)

Evening Snack

CLAIR, CHOCOLATE
1clair (140 calories) frozen

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
1645
Fat: 
45 grams
Protein: 
57  grams
Carbohydrates:  
227 grams
Sat Fat:  
8 grams
Chol: 
103 mg
Sodium:  
1091 mg
Fiber:
25 grams

Breakfast

MILK 2%
1 cup

BANANA, RAW
1 medium

MULTIGRAIN CEREAL, HOT, DRY
1 cup (266 calories)

Lunch

MARINARA SHRIMP FROZEN ENTREE
10.5 oz (220 calories)

GRILLED HERBED TOMATOES
1 serving (leftover)

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

Dinner

SWEET POTATO, BAKED, UNSALTED
1 small

ITALIAN SALAD, LOWFAT
1 serving

CHICKEN AND VEGETABLES
1 serving

COFFEE, BREWED, PREPARED
1 cup

Morning Snack

TANGERINE, RAW
1 medium

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

GRAHAM CRACKERS
4 crackers (118 calories)

PEANUT BUTTER
2 tbsp (190 calories)

LEMONADE DRINK MIX
8 fl oz sugar-free

Evening Snack

MILK 2%
1 cup

BROWNIE, FROZEN, LIGHT
1.23 oz (90 calories)

Friday

Basic Nutritional Summary:
Total Calories:  
1612
Fat: 
48 grams
Protein: 
68 grams
Carbohydrates:  
217 grams
Sat Fat:  
7 grams
Chol: 
86 mg
Sodium:  
2157 mg
Fiber:
25 grams

Breakfast

ENGLISH MUFFIN
1 muffin (130 calories)

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

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

Lunch

CHICKEN ENCHILADA MEAL, FROZEN
1 serving (298 calories)

CELERY
1 cup

SALSA, LOW-SALT
1/4 cup (25 calories)

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

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

FRUIT SALAD, LIGHT SYRUP
1 cup (146 calories)

 

Dinner

LEMON PEPPER RED SNAPPER
1 serving

BRAN BREAD
1 slice (61 calories)

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

ITALIAN SALAD LOWFAT
1 serving

BROCCOLI FLORETS, FROZEN
3.3 oz ("Deluxe")

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

STRAWBERRY, FROZEN
1 cup thawed (unsweetened)

BERRY BLEND DRINK MIX, SUGAR-FREE
8 fl oz

Afternoon Snack

POPCORN, MICROWAVE, LIGHT
2 cups (55 calories)

BERRY BLEND DRINK MIX, SUGAR-FREE
8 fl oz

Evening Snack

MILK 2%
1 cup

CHOCOLATE COOKIE, NONFAT
1 cookie (50 calories) 

Saturday

Basic Nutritional Summary:
Total Calories:  
1609
Fat: 
47 grams
Protein: 
61  grams
Carbohydrates:  
217 grams
Sat Fat:  
8 grams
Chol: 
20 mg
Sodium:  
3173 mg
Fiber:
28 grams

Breakfast

PLAIN BAGEL, TOASTED
1 bagel (156 calories)

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

COFFEE, BREWED, PREPARED
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

PIZZA, FROZEN, LOWFAT, CHEESE
1 serving (340 calories)

CAESAR SALAD, LOWFAT 
1 serving (leftover)

BROCCOLI RAW
1 cup

DIET SODA
12 fl oz

Dinner

SALMON PASTA SALAD
1 serving

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

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

SALAD, TOSSED, W/0 DRESSING
2 cups

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

Morning Snack

BLUEBERRY, FROZEN
1 cup

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

DIP, BLACK BEAN, NONFAT
3 oz (70 calories) barbeque, mild

CELERY, RAW
1/2 cup (diced)

CARROTS, RAW
1/2 cup (strips or slices)

Evening Snack

MILK 2%
1 cup

STRAWBERRIES, RAW
1 cup

WHIPPED TOPPING, NONDAIRY, LIGHT
1 tbsp (8 calories)

Sunday

Basic Nutritional Summary:
Total Calories:  
1612
Fat: 
47 grams
Protein: 
53  grams
Carbohydrates:  
217 grams
Sat Fat:  
6 grams
Chol: 
71 mg
Sodium:  
2064 mg
Fiber:
25 grams

Breakfast

COFFEE
1 cup

PLAIN BAGEL
1 bagel (156 calories)

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

Lunch

ORANGE, ALL VARIETIES, RAW
1 small

MILK, 2%
1 cup

LITE BEEF POT ROAST FROZEN ENTREE
1 pkg yield (206 calories)

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

Dinner

PARMESAN ANGEL HAIR PASTA
1 serving

GREEN VEGETABLES W/ SESAME GINGER DRESSING
1 serving

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

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

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

ACORN SQUASH, BAKED, NO SALT
1 cup

Morning Snack

PEAR, RAW
1 pear

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

GREEN TEA (BREWED)
8 oz (1 cup)

YOGURT, ALL FLAVORS, NONFAT
4.4 oz (50 calories)

 

 

 

Evening Snack

CLAIR, CHOCOLATE
1clair, frozen (140 calories)

MILK, 2%
1 cup