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1400 Calorie Week 4 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1464
Fat: 
39 grams
Protein: 
55  grams
Carbohydrates:  
175 grams
Sat Fat:  
3 grams
Chol: 
80 mg
Sodium:  
2089 mg
Fiber:
18 grams

Breakfast

COFFEE
1 cup

PLAIN BAGEL
1 bagel (156 calories)

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

MILK, 2%
1 cup

RAISINS, SEEDLESS
1 box

Lunch

BROILED HERB CHICKEN 
1 serving (leftover)

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

SALAD, TOSSED, W/O DRESSING
1 cup

CORN, FROZEN
1/2 cup

DIET SODA
12 fl oz

Dinner

PENNE WITH GRILLED VEGGIES
1 serving

CAESAR SALAD, LOWFAT
1 serving

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

MARGARINE-LIKE SPREAD, 40% FAT
1 tsp (17 calories)

MILK, 2%
1 cup

Morning Snack

PEAR, RAW
1 pear

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

GRANOLA/CEREAL BAR, ALMOND
1 bar (90 calories) almond & brown sugar, crunchy, low-fat

LEMONADE DRINK MIX
8 fl oz sugar-free

Evening Snack

STRAWBERRIES, RAW
1 cup

LITE CREAM TOPPING
1 tbsp (8 calories)

MILK, 2%
1 cup

GREEN TEA (BREWED)
8 oz (1 cup)

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1473
Fat: 
37 grams
Protein: 
45  grams
Carbohydrates:  
208 grams
Sat Fat:  
4 grams
Chol: 
4 mg
Sodium:  
1849 mg
Fiber:
21 grams

Breakfast

COFFEE, BREWED, PREPARED
1 cup

GRAPEFRUIT, FLORIDA, RAW
1/2 fruit

PLAIN BAGEL
1 bagel (156 calories)

 

 

Lunch

MILK, 2%
1 cup

PENNE WITH GRILLED VEGGIES
1 serving (leftover)

FRUIT SALAD, LIGHT SYRUP
1 cup (156 calories)

Dinner

GREEN BEANS W/ ALMONDS, FROZEN
2/3 cup

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

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp

SALMON PASTA SALAD
1 serving

DIET SODA
12 fl oz

Morning Snack

PLUM, RAW
1 fruit

LEMONADE DRINK MIX, SUGARLESS
8 fl oz sugar-free

Afternoon Snack

FRUIT PUNCH DRINK MIX, SUGARLESS
8 fl oz sugar-free

CELERY, RAW
1 cup (strips)

PEANUT BUTTER
1 tbsp (95 calories)

Evening Snack

CHOCOLATE COOKIE, NONFAT
2 cookies (100 calories) double fudge cookie cakes

MILK 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
1424

Breakfast

PANCAKES, FROZEN, LOWFAT
3 pancakes (150 calories)

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

PANCAKE SYRUP, LOWER CALORIE
1 tbsp (25 calories)

COFFEE, BREWED, PREPARED
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

ROAST TURKEY MEDALLIONS FROZEN ENTREE
1 package (240 calories)

SALAD DRESSING, RANCH LITE
1 tbsp (35 calories)

MIXED VEGETABLES
1/2 cup

FRUIT PUNCH DRINK MIX
8 fl oz, sugar-free

Dinner

PARMESAN ANGEL HAIR PASTA
1 serving

ASPARAGUS, CANNED
1 cup

SALAD, TOSSED, W/O DRESSING
2 cups

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

DIET SODA
12 fl oz

Morning Snack

LEMONADE DRINK MIX
8 fl oz
sugar-free

TANGERINE, RAW
1 medium
(mandarin orange)

Afternoon Snack

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz

GRAHAM CRACKER
4 crackers (118 calories)

PEANUT BUTTER
1 tbsp (95 calories)

PEACH, RAW
1 medium

Evening Snack

BLUEBERRY, FROZEN
1/2 cup (unsweetened)

LITE CREAM TOPPING, NONDAIRY
1 tbsp (8 calories)

GREEN TEA (BREWED)
8 oz (1 cup)

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
1440
Fat: 
39 grams
Protein: 
56  grams
Carbohydrates:  
202 grams
Sat Fat:  
5 grams
Chol: 
72 mg
Sodium:  
2160 mg
Fiber:
27 grams

Breakfast

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

ENGLISH MUFFIN
1 muffin (130 calories)

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

Lunch

STUFFED CABBAGE FROZEN MEAL
1 package (200 calories)

PLUM, RAW
1 fruit

DIET SODA
12 fl oz

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

SALAD, TOSSED W/O DRESSING
2 cups

Dinner

SALMON IN PARCHMENT
1 serving

CAESAR SALAD, LOWFAT
1 serving

BROCCOLI FLORETS, FROZEN
3.3 oz (florets "deluxe")

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

PEAR, RAW
1 pear

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

CARROTS, RAW
1 cup

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

MILK 2%
1 cup

CHOCOLATE COOKIE, NONFAT
1 cookie (50 calories) double fudge cookie cakes

Friday

Basic Nutritional Summary:
Total Calories:  
1450
Fat: 
35 grams
Protein: 
53 grams
Carbohydrates:  
228 grams
Sat Fat:  
6 grams
Chol: 
40 mg
Sodium:  
1919 mg
Fiber:
25 grams

Breakfast

COFFEE, BREWED, PREPARED
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

PLAIN BAGEL
1 bagel (156 calories)

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

Lunch

LASAGNA BAKE, FROZEN
1 serving (280 calories)

PINEAPPLE, RAW
1/2 cup (diced)

BROCCOLI, RAW
1/2 cup

GREEN TEA (BREWED)
8 oz (1 cup)

Dinner

SPAGHETTI SAUCE
1/2 cup (50 calories)

SPAGHETTI PASTA, COOKED
1 cup (230 calories)

CARROTS, FROZEN
1/2 cup
(baby, whole "Select")

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

SALAD, TOSSED W/O DRESSING
1.5 cups

MILK 2%
1 cup

Morning Snack

STRAWBERRY, FROZEN
1 cup (unsweetened)

LITE CREAM TOPPING, NONDAIRY
1 tbsp (8 calories)

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Afternoon Snack

CELERY, RAW
1 cup

PEANUT BUTTER
1 tbsp (95 calories)

FRUIT PUNCH DRINK MIX, SUGARLESS
8 fl oz

Evening Snack

POPCORN, MICROWAVE LITE
3 cups (80 calories)

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz

Saturday

Basic Nutritional Summary:
Total Calories:  
1421
Fat: 
37 grams
Protein: 
52  grams
Carbohydrates:  
212 grams
Sat Fat:  
7 grams
Chol: 
57 mg
Sodium:  
1983 mg
Fiber:
17 grams

Breakfast

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

MIXED GRAIN BREAD
1 slice (30 calories)

COFFEE, BREWED, PREPARED
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

FETTUCCINE ALFREDO, LOWFAT, FROZEN ENTREE"
1 package (240 calories)

SALAD, TOSSED, W/O DRESSING
2 cups

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

GRAPES,
20 grapes (seedless)

DIET SODA
12 fl oz

Dinner

SLOPPY JOES
1 serving

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

POTATO, BAKED, UNSALTED
1 potato

ASPARAGUS, FROZEN
3.3 oz (spears)

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (25 calories)

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

CANTALOUPE, RAW
1 wedge

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

CRANBERRY JUICE COCKTAIL
1 cup (45 calories)

CELERY, RAW
1 cup (strips)

PEANUT BUTTER
1 tbsp (95 calories)

Evening Snack

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

CHOCOLATE COOKIE, NONFAT
1 cookie (50 calories)

MILK 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
1,448
Fat: 
33 grams
Protein: 
62  grams
Carbohydrates:  
202 grams
Sat Fat:  
4 grams
Chol: 
110 mg
Sodium:  
1060 mg
Fiber:
21 grams

Breakfast

DRY CEREAL,
1 cup (133 calories)

BANANA, RAW
1/2 medium

ORANGE JUICE PLUS CALCIUM
4 fl oz (100%)

MILK, 2%
1 cup

Lunch

CHEESE RAVIOLI FROZEN ENTREE
1 serving (260 calories)

PEAR, RAW
1 pear

VEGETABLE JUICE
(low salt) 8 fl oz (60 calories)

 

Dinner

BROILED HERB CHICKEN
1 serving

GRILLED HERBED TOMATOES
1 serving (a low fat side dish)

CORN, FROZEN
3.3 oz (sweet)

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

APPLE, RAW
1 small

PEANUT BUTTER,
1 tbsp (95 calories)

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

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

BROCCOLI
1 cup (broccoli, flower clusters, raw)

DIET SODA
12 fl oz

 

Evening Snack

CHOCOLATE COOKIE, NON-FAT
1 cookie (50 calories

MILK, 2%
1 cup

COFFEE, BREWED, PREPARED
1 cup