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1800 Calorie Week 3 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1,815
Fat: 
58 grams
Protein: 
63  grams
Carbohydrates:  
221 grams
Sat Fat:  
7 grams
Chol: 
53 mg
Sodium:  
1924 mg
Fiber:
25 grams

Breakfast

LOWFAT "CHEESY" CHEESE DANISH
1 serving

BANANA
1/2 medium

GREEN TEA (BREWED) 
8 oz 
I cup

MILK, 2%
1 cup

Lunch

TURKEY SANDWICH
1 serving

SPINACH, RAW
1 cup

SALAD DRESSING, ITALIAN DIET
1 tbsp (16 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

MILK, 2%
1 cup

Dinner

PARMESAN ANGEL HAIR PASTA
2 servings

CARROT, FROZEN
1/2 cup

GARLIC BREAD, FROZEN
1.7 oz (170 calories)

GRILLED HERBED TOMATOES
2 serving

SALAD, TOSSED, WITHOUT DRESSING
2 cups

SALAD DRESSING, RANCH LIGHT
2 tbsp
(70 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

OAT BRAN BREAD, REDUCED CALORIE
1 slice (45 calories)

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

PLUM, RAW
1 fruit 

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

 

Afternoon Snack

YOGURT, NONFAT
4.4 oz (50 calories)

PEACH, RAW
1 medium

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

CHOCOLATE COOKIE, NONFAT
3 cookies (150 calories)

MILK, 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1,813
Fat: 
57 grams
Protein: 
62  grams
Carbohydrates:  
244 grams
Sat Fat:  
10 grams
Chol: 
70 mg
Sodium:  
2968 mg
Fiber:
20 grams

Breakfast

MUFFIN, BLUEBERRY, FROZEN
1 muffin
(170 calories)

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

ORANGE, RAW
1 small

MILK, 2%
1 cup

GREEN TEA (BREWED) 
8 oz 
I cup

Lunch

TUNA SALAD PITA SANDWICH 
1 serving 

VEGETABLE SOUP, READY-TO-EAT
1 serving (120 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

MILK, 2%
1 cup

Dinner

SPAGHETTI SAUCE, CHUNKY
1/2 cup

SPAGHETTI PASTA, NO SALT
1 cup

ITALIAN SALAD, LOWFAT
1 serving

GARLIC BREAD, FROZEN
2 oz (170 calories)

PEAR, RAW
1 fruit

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

CANTALOUPE, RAW
2 wedges

COTTAGE CHEESE, 2% FAT
4 oz  (90 calories)

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

POPCORN, MICROWAVE
4 cups, light
(106 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

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

DIET SODA
12 fl oz

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
1,819
Fat: 
43 grams
Protein: 
68  grams
Carbohydrates:  
253 grams
Sat Fat:  
5 grams
Chol: 
95 mg
Sodium:  
2010 mg
Fiber:
14 grams

Breakfast

PANCAKE, FROZEN,  
1/2 pkg
(140 calories)

PANCAKE SYRUP, REDUCED CALORIE
2 tbsp
(50 calories)

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

ORANGE JUICE PLUS CALCIUM

Lunch

BEAN SOUP, CONDENSED
8 oz (140 calories)

CRACKER, LESS FAT
10 crackers
(100 calories)

ORANGE, RAW
1 small

SALAD, TOSSED, WITHOUT DRESSING
2 cups

SALAD DRESSING, RANCH LIGHT
2 tbsp
(70 calories)

APPLESAUCE, ORIGINAL
1/2 cup (83 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN & BROWN RICE DINNER
1 serving

BROCCOLI, BOILED, NO SALT
1 cup

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Morning Snack

SALSA, LOWSALT
1/2 cup (50 calories)

CELERY, RAW
1 cup 

GRAPES, EUROPEAN, SEEDLESS
30 grapes

DIET SODA
12 fl oz

Afternoon Snack

YOGURT, BLUEBERRY, NONFAT
6 oz (90 calories)

MILK, 2%
1 cup

 

Evening Snack

CHOCOLATE CHIP COOKIE
10 cookies,reduced fat (100 calories)

MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
1,815
Fat: 
42 grams
Protein: 
75  grams
Carbohydrates:  
257 grams
Sat Fat:  
6 grams
Chol: 
165 mg
Sodium:  
1245 mg
Fiber:
29 grams

Breakfast

FRENCH TOAST, CINNAMON
1 slice
(240 calories) 

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp
(25 calories)

BLUEBERRY, FROZEN
1/2 cup
(unthawed)

MILK, 2%
1 cup

GREEN TEA (BREWED) 
8 oz 
I cup

Lunch

BAGEL WITH PEANUT BUTTER AND JELLY
1 serving

TANGERINE, RAW
1 medium

CELERY, RAW
1 cup

CAULIFLOWER, RAW
1 cup

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

DIET SODA
12 fl oz

Dinner

BROILED HERB CHICKEN
1 serving

POTATO, BAKED, UNSALTED
1 small 

LIMA BEANS, BABY, BOILED, NO SALT ADDED
1/2 cup

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

APPLE, RAW
1 small

MILK, 2%
1 cup

Afternoon Snack

PRETZELS, NO ADDED SALT
15 pretzels
(83 calories)

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

PUDDING, CHOCOLATE, NONFAT
1 snack (100 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Friday

Basic Nutritional Summary:
Total Calories:  
1,878
Fat: 
46 grams
Protein: 
67 grams
Carbohydrates:  
274 grams
Sat Fat:  
7 grams
Chol: 
76 mg
Sodium:  
2402 mg
Fiber:
31 grams

Breakfast

OMELET, WESTERN
1 serving, frozen (200 calories)

GRAPEFRUIT, RAW
1/2 fruit

ORANGE JUICE PLUS CALCIUM
8 fl oz

COFFEE
1 cup

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

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

Lunch

CHICKEN ENCHILADA FROZEN ENTREE
(298 calories)

PEAR, RAW
1 fruit

MILK, 2%
1 cup

Dinner

SLOPPY JOES
1 serving

APPLESAUCE, CINNAMON
1 cup
(166 calories)

GREEN BEANS W/ ALMONDS, FROZEN
1 cup

BROCCOLI, BOILED, NO SALT
1 cup

SALAD, TOSSED, WITHOUT DRESSING
2 cups

SALAD DRESSING, RANCH LIGHT
2 tbsp
(70 calories)

DIET SODA
12 fl oz

Morning Snack

CARROT, RAW
1 cup
(strips)

VEGETABLE JUICE, LOWSALT
8 fl oz

Afternoon Snack

PLUM, RAW
1 fruit

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
1,846
Fat: 
46 grams
Protein: 
71  grams
Carbohydrates:  
59 grams
Sat Fat:  
11 grams
Chol: 
128 mg
Sodium:  
1927 mg
Fiber:
23 grams

Breakfast

PLAIN BAGEL
1 bagel
(156 calories) 

CREAM CHEESE, SOFT, LIGHT, PLAIN
2 tbsp (40 calories)

ORANGE, RAW
1 small

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

CHICKEN A L'ORANGE, FROZEN 
1 pkg
(268 calories)

GREEN BEANS W/ ALMONDS
2/3 cup

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

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

APPLE, RAW
1 fruit

YOGURT, BANANA, LOWFAT
4 oz (120 calories)

MILK, 2%
1 cup

Dinner

CHICKEN AND VEGETABLES
1 serving

RANCH STYLE VEGETABLES
1 serving

DINNER ROLL WITH BUTTER
1 serving (111 calories)
(1 roll w/ 1 pat of butter)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Morning Snack

BLUEBERRY, FROZEN
1 cup
(unthawed)

CRANBERRY JUICE COCKTAIL, LOW-CALORIE
1 cup

Afternoon Snack

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

LEMONADE DRINK MIX
8 fl oz
sugar-free

Evening Snack

CHOCOLATE COOKIE, NONFAT
1 cookie
(50 calories)

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
1,825
Fat: 
54 grams
Protein: 
81  grams
Carbohydrates:  
245 grams
Sat Fat:  
7 grams
Chol: 
61 mg
Sodium:  
3016 mg
Fiber:
17 grams

Breakfast

TOASTED OATMEAL CEREAL, HONEY NUT
1 cup (109 calories)

ORANGE JUICE PLUS CALCIUM
4 fl oz

GREEN TEA (BREWED) 
8 oz 
I cup

Lunch

CHICKEN SALAD PITA SANDWICH 
1 serving

CARROT, RAW
1 cup

SALAD DRESSING, RANCH
3 tbsp, light
(95 calories)

CUCUMBER, PEELED, RAW
1 cup

APPLE, RAW
1 small

COTTAGE CHEESE, LOWFAT
4 oz (90 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

SALMON PASTA SALAD
1 serving 

FRENCH BREAD DOUGH
1 slice (60 calories)

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

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

SALAD DRESSING, ITALIAN, DIET
1 tbsp
(16 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

CRACKER, REDUCED FAT
10 crackers
(100 calories)

CHEESE, LOWFAT
2 cubic inches
(60 calories)
Colby or cheddar

LEMONADE DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

POPCORN CAKE
1 cake (38 calories)

PEANUT BUTTER
1 tbsp (95 calories)

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

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

MILK 2%
1 cup