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2400 Calorie Week 3 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2,415
Fat: 
68 grams
Protein: 
90  grams
Carbohydrates:  
3312 grams
Sat Fat:  
10 grams
Chol: 
140 mg
Sodium:  
3323 mg
Fiber:
33 grams

Breakfast

BANANA, RAW
1 medium

LOW-FAT "CHEESY" CHEESE DANISH
2 servings

COFFEE
1 cup

MILK, 2%
1 cup

Lunch

LIGHT CHEESE RAVIOLI ENTREE, FROZEN
1 meal
(260 calories)

SPLIT PEA SOUP
1 serving

FRENCH BREAD
2 slices
(120 calories)

MARGARINE SPREAD, SOFT
2 tbsp
(100 calories)

PEACH, RAW
1 pear

MILK, 2%
1 cup

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN & BROWN RICE DINNER
1 serving

BROCCOLI FLORETS, FROZEN
3.3 oz

ACORN SQUASH, BOILED W/ SALT, MASHED
1 cup

MIXED GRAIN BREAD
2 slices
(130 calories)

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

GREEN TEA, BREWED
1 cup

Morning Snack

VEGETABLE JUICE
8 fl oz
(46 calories)

GRAHAM CRACKERS
8 crackers
(236 calories)

PEANUT BUTTER
2 tbsp 
(190 calories)

Afternoon Snack

CRANBERRY JUICE COCKTAIL
1/2 cup

PEAR, RAW
1 pear

CRACKERS, REDUCED-FAT
10 crackers (100 calories)

Evening Snack

LOWFAT CLAIR, CHOCOLATE, FROZEN
1clair
(140 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2,441
Fat: 
69 grams
Protein: 
94  grams
Carbohydrates:  
324 grams
Sat Fat:  
13 grams
Chol: 
110 mg
Sodium:  
3544 mg
Fiber:
22 grams

Breakfast

CREAM CHEESE, SOFT, LIGHT, PLAIN
2 tbsp

CINNAMON-RAISIN BAGEL
2 bagels
(312 calories)

COFFEE
1 cup

PLUM, RAW
1 fruit

 

Lunch

20 MINUTE GARLIC ROSEMARY CHICKEN & BROWN RICE DINNER
1 serving (leftover)

BROCCOLI FLORETS, FROZEN
3.3 oz

DIET SODA
12 oz

Dinner

SALMON PASTA SALAD
1 serving

FRENCH BREAD DOUGH
2 slices
(120 calories)

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

ITALIAN SALAD, LOWFAT
1 serving

GREEN TEA, BREWED
1 cup

Morning Snack

GRAPES
30 seedless grapes

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

SALTINE CRACKERS, REDUCED SODIUM
12 crackers
(168 calories)

VEGETABLE JUICE, LOW SALT
8 fl oz

Afternoon Snack

CARROT, RAW
1 cup

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

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

BROWNIE, FROZEN
1.23 oz (90 calories)

CRANBERRY JUICE COCKTAIL
1 cup

CREAM TOPPING, WHIPPED
2 tbsp (16 calories)

CHOCOLATE SYRUP
2 tbsp (104 calories)

STRAWBERRIES, RAW
1 cup

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
2,406
Fat: 
71 grams
Protein: 
73  grams
Carbohydrates:  
332 grams
Sat Fat:  
12 grams
Chol: 
79 mg
Sodium:  
2359 mg
Fiber:
27 grams

Breakfast

OAT GRAIN CEREAL
2 cups (219 calories)

GRAPEFRUIT, RAW
1/2 fruit

MILK, 2 %
1 cup

ORANGE APRICOT JUICE DRINK
4 fl oz

COFFEE, BREWED
1 cup

Lunch

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

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

SALAD, TOSSED, W/O DRESSING
3 cups

BLUEBERRIES, FROZEN
1 cup

DIET SODA
12 fl oz

Dinner

PARMESAN ANGEL HAIR PASTA WITH OLIVE OIL
2 servings

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

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

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

GREEN TEA, BREWED
1 cup

Morning Snack

APPLE, RAW, SLICED
1 cup

PEANUT BUTTER
2 tbsp (190 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

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

MILK, 2%
1 cup

BANANA, RAW
1 medium

Evening Snack

ICE CREAM, VANILLA, ALL NATURAL
1 cup (220 calories)

MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
2,437
Fat: 
85 grams
Protein: 
67 grams
Carbohydrates:  
312 grams
Sat Fat:  
16 grams
Chol: 
88 mg
Sodium:  
3147 mg
Fiber:
23 grams

Breakfast

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

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

PINEAPPLE, RAW
1 cup

COFFEE, BREWED
1 cup

ORANGE JUICE PLUS CALCIUM
1 cup

Lunch

TURKEY SANDWICH
1 serving 

TOMATO GARDEN VEGETABLE SOUP
1 can(100 calories)
ready-to-serve

ITALIAN SALAD, LOWFAT
1 serving

DIET SODA
12 fl oz

Dinner

CHICKEN QUESADILLAS 
1 serving

TORTILLA CHIPS, NOT
15 chips
(175 calories)

SALSA, LOW SALT
1/2 cup

GREEN TEA, BREWED
1 cup

Morning Snack

BANANA, RAW
1 medium

PEANUT BUTTER 
2 tbsp
(190 calories)

MILK, 2% 
1 cup

Afternoon Snack

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

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

CHOCOLATE, COOKIE, NONFAT
3 cookies
(150 calories)

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

MILK, 2% 
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2,396
Fat: 
60 grams
Protein: 
87  grams
Carbohydrates:  
342 grams
Sat Fat:  
6 grams
Chol: 
128 mg
Sodium:  
3189 mg
Fiber:
13 grams

Breakfast

ENGLISH MUFFIN
1 muffin
(100 calories)

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

ORANGE, RAW
1 small

MILK, 2%
1 cup

 

Lunch

CHICKEN PITA SANDWICH 
1 serving

CELERY RAW
1 cup

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

CRACKER, REDUCED FAT
20 crackers
(200 calories)

DIET SODA
12 fl oz

Dinner

BROILED HERBED CHICKEN
1 serving

APPLESAUCE, UNSWEETENED
1 cup
(116 calories)

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

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

SALAD, TOSSED, W/O DRESSING
2 cups

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

COFFEE, BREWED
1 cup

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Morning Snack

YOGURT, PEACHES 'N CREAM, 1% MILKFAT
8 oz

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

PLUM, RAW
1 plum

PRETZELS, HARD, NO SALT
12 twists
(275 calories)

CRANBERRY JUICE COCKTAIL
1 cup

Evening Snack

PUDDING, CHOCOLATE, NONFAT
1 snack
(100 calories)

MILK, 2% 
1 cup

 

Saturday

Basic Nutritional Summary:
Total Calories:  
2,407
Fat: 
76 grams
Protein: 
97 grams
Carbohydrates:  
321 grams
Sat Fat:  
12 grams
Chol: 
149 mg
Sodium:  
3032 mg
Fiber:
37 grams

Breakfast

GRAPEFRUIT, RAW
1/2 fruit

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

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

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

PEAR, RAW
1 pear

BAGEL WITH PEANUT BUTTER AND JELLY
1 serving

COTTAGE CHEESE, LOWFAT
4 oz (90 calories)

CHOCOLATE COOKIE, NONFAT
2 cookies (100 calories)

DIET SODA
12 fl oz

 

Dinner

TURKEY BREAST 
5 oz pre-cooked

BRAN BREAD
1 slice
(61 calories)

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

CRANBERRY-ORANGE RELISH
1 oz

SWEET POTATO, BAKED, UNSALTED
1 small

ACORN, SQUASH, BOILED, NO SALT
1 cup

CAESAR SALAD, LOW-FAT

MILK, 2%
1 cup

Morning Snack

CRISPBREAD, RYE
2 wafer (183 calories)

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

VEGETABLE JUICE, LOW SALT
8 fl oz

Afternoon Snack

APPLE, RAW
1 small

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Evening Snack

PUMPKIN PIE
1 serving (229 calories)
(commercially prepared

FRUIT PUNCH DRINK MIX
8 fl oz

Sunday

Basic Nutritional Summary:
Total Calories:  
2,399
Fat: 
78 grams
Protein: 
92  grams
Carbohydrates:  
334 grams
Sat Fat:  
17 grams
Chol: 
138 mg
Sodium:  
4189 mg
Fiber:
16 grams

Breakfast

PANCAKE, FROZEN
1 pkg
(280 calories)

PANCAKE SYRUP, LOWER CALORIE
3 tbsp
(75 calories)

MARGARINE SPREAD, SOFT
2 tbsp
(100 calories)

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

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

SALAD, TOSSED, W/O DRESSING
2 cups 

TUNA SALAD PITA SANDWICH
1 serving 

GREEN TEA, BREWED
1 cup

MILK, 2%
1 cup

Dinner

EASY MEATLOAF
1 serving

CAESAR SALAD, LOWFAT
1 serving

GREEN TEA, BREWED
1 cup

BREADSTICK, SOFT
1 serving

Morning Snack

YOGURT, LOWFAT
4.1 oz
(118 calories)

GRAPES
20 seedless grapes

STRAWBERRIES, RAW
1 cup

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

PRETZELS, RODS
1 oz

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

PEANUT BUTTER, CREAMY
2 tbsp
(190 calories)

CELERY, RAW
1 cup

Evening Snack

ICE CREAM, VANILLA, ALL NATURAL
1 cup 
(220 calories)
"Light"

CHOCOLATE SYRUP
1 tbsp (52 calories)

BROWNIE, LOWFAT,FROZEN
1 serving (90 calories)

MILK, 2%
1 cup