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2000 Calorie Week 3 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1,991
Fat: 
58 grams
Protein: 
77 grams
Carbohydrates:  
258 grams
Sat Fat:  
5 grams
Chol: 
97 mg
Sodium:  
2074 mg
Fiber:
13 grams

Breakfast

ENGLISH MUFFIN
1 muffin
(130 calories)

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

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

PIZZA, FRENCH BREAD, CHEESE, FROZEN
5.6 oz (300 calories)

PEAR, RAW
1 pear 

CUCUMBER, PEELED, RAW
1 cup

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

MILK, 2%
1 cup

Dinner

BROILED HERB CHICKEN 
1 serving

APPLESAUCE, ORIGINAL
1/2 cup
(83 calories)

SALAD, TOSSED W/O DRESSING
2 cups

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

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

FRENCH DOUGH BREAD
2 slices
(120 calories)

GREEN TEA, BREWED
1 cup

Morning Snack

MUFFIN, OAT BRAN, RAISIN, FROZEN
1 muffin (180 calories)

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

SALSA, LOWSALT
1/2 cup
(50 calories)

TORTILLA CHIPS, HOT
15 chips
(175 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

PUDDING, CHOCOLATE, NONFAT
1 snack (100 calories)

LITE CREAM TOPPING, NONDAIRY
2 tbsp (16 calories)

BERRY BLEND DRINK MIX
sugar free

Tuesday

Basic Nutritional Summary:
Total Calories:  
1,991
Fat: 
58 grams
Protein: 
77  grams
Carbohydrates:  
250 grams
Sat Fat:  
5 grams
Chol: 
128 mg
Sodium:  
2073 mg
Fiber:
13 grams

Breakfast

MUFFIN, BLUEBERRY, FROZEN
1 muffin, low-fat
(170 calories)

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

ORANGE, RAW
1 small

COFFEE, BREWED
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

MILK, 2%
1 cup

 

Lunch

CHICKEN SALAD PITA SANDWICH
1 serving

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

APPLE, RAW
1 small

CELERY, RAW
1 cup

COTTAGE CHEESE, LOWFAT
4 oz (90 calories)

DIET SODA
12 fl oz

Dinner

CHICKEN AND VEGETABLES
1 serving

MIXED GRAIN BREAD
1 slice
(65 calories)

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

BROWN RICE, MEDIUM GRAIN, COOKED
1 cup
(218 calories)

BROCCOLI FLORETS, FROZEN
4.0 oz

MILK, 2%
1 cup

Morning Snack

CRACKER, REDUCED FAT
10 crackers
(100 calories)

DIET SODA
12 fl oz

Afternoon Snack

POPCORN CAKE
1 cake (38 calories)

PEANUT BUTTER
2 tbsp
(190 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

POPCORN, MICROWAVE
3 cups, light
(80 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
2,029
Fat: 
65 grams
Protein: 
72  grams
Carbohydrates:  
244 grams
Sat Fat:  
7 grams
Chol: 
125 mg
Sodium:  
2408 mg
Fiber:
18 grams

Breakfast

CANTALOUPE, RAW
2 wedges

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

PLAIN BAGEL, ENRICHED, TOASTED
1 bagel (156 calories)

MILK, 2 %
1 CUP

COFFEE, BREWED
1 cup

Lunch

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

APPLESAUCE, ORIGINAL
1/2 cup
(83 calories)

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

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

GREEN TEA, BREWED
1 cup

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN & BROWN RICE DINNER
1 serving

ASPARAGUS, CANNED, SPEARS
1/2 cup

MIXED GRAIN BREAD
2 large slices
(130 calories)

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

MILK, 2%
1 cup

Morning Snack

CARROT, RAW
1 cup

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

LEMONADE DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

BUTTER, COOKIE, ENRICHED
2 cookies
(47 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

ANIMAL COOKIE
8 pieces

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

MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
2,017
Fat: 
53 grams
Protein: 
65 grams
Carbohydrates:  
289 grams
Sat Fat:  
4 grams
Chol: 
47 mg
Sodium:  
2721 mg
Fiber:
21 grams

Breakfast

MUFFIN, OAT BRAN, RAISIN
2 muffins
(360 calories)

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

COFFEE, BREWED
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

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

CANTALOUPE, RAW
1 wedge

SALAD, TOSSED W/O DRESSING
1.5 cups

SALAD DRESSING, RANCH
2 tbsp
(70 calories)

MILK, 2%
1 cup

Dinner

PARMESAN ANGEL HAIR PASTA 
2 servings

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

GREEN BEANS
3.5 oz

ROLL, SOURDOUGH
2 rolls (220 calories)

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

COFFEE, BREWED
1 cup

Morning Snack

GRAHAM CRACKER
4 crackers (118 calories)

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

TORTILLA CHIPS
12 chips (140 calories)

SALSA, LOWSALT
1/4 cup (25 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

PUDDING, CHOCOLATE, NONFAT
1 snack (100 calories)

MILK, 2% 
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2,053
Fat: 
60 grams
Protein: 
74  grams
Carbohydrates:  
264 grams
Sat Fat:  
9 grams
Chol: 
61 mg
Sodium:  
2939 mg
Fiber:
28 grams

Breakfast

TOASTED OATMEAL CEREAL, HONEY NUT
2 cups
(381 calories)

PAPAYA, RAW
1 cup

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

 

Lunch

CHICKEN SALAD PITA SANDWICH
1 serving

CUCUMBER, PEELED, RAW
1 cup

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

COTTAGE CHEESE, 1.5% MILKFAT, PINEAPPLE
1/2 cup (120 calories)

APPLE, RAW
1 small

MILK, 2%
1 cup

Dinner

PENNE WITH GRILLED VEGGIES
1 serving

CARROT, FROZEN, W/SALT
1 cup

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD DRESSING, BUTTERMILK
1 tbsp, light
(30 calories)

MILK, 2%
1 cup

Morning Snack

CRACKERS, REDUCED FAT
12 crackers
(120 calories)

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

DIET SODA
12 fl oz

Afternoon Snack

POPCORN CAKE
1 cake (138 calories)

PEANUT BUTTER, SMOOTH
2 tbsp (190 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

BROWNIE, FROZEN, LIGHT
(90 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

 

Saturday

Basic Nutritional Summary:
Total Calories:  
2,010
Fat: 
54 grams
Protein: 
71 grams
Carbohydrates:  
286 grams
Sat Fat:  
14 grams
Chol: 
105 mg
Sodium:  
2889 mg
Fiber:
16 grams

Breakfast

CHEESE DANISH
2 servings

GRAPEFRUIT, RAW
1/2 fruit

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

TURKEY POCKET SANDWICH, FROZEN
1 pocket (260 calories)

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

ORANGE, RAW
1 small

MILK, 2%
1 cup

Dinner

CHICKEN QUESADILLAS
1 serving

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

TORTILLA CHIPS
12 chips
(140 calories)

CORN, FROZEN
3.3 oz

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

SALAD, TOSSED, W/O DRESSING
1.5 cups

HERBAL TEA, BREWED
1 cup

Morning Snack

GRAHAM CRACKER
4 crackers (118 calories)

YOGURT, LOWFAT
4.1 oz
(118 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

BUTTER COOKIE, ENRICHED
3 cookies, commercially prepared
(70 calories)

PEAR, RAW
1 pear

BERRY BLEND PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz
(90 calories)

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2,015
Fat: 
53 grams
Protein: 
92  grams
Carbohydrates:  
305 grams
Sat Fat:  
10 grams
Chol: 
101 mg
Sodium:  
2819 mg
Fiber:
32 grams

Breakfast

PLAIN BAGEL
1 bagel (156 calories)

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

JELLY, RASPBERRY
1 tbsp (24 calories)

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

COTTAGE CHEESE, NONFAT
4 oz (90 calories)

STRAWBERRY, UNSWEETENED
1 cup

TUNA SALAD PITA SANDWICH
1 serving

LEMONADE DRINK MIX
8 fl oz
sugar-free

Dinner

EASY MEATLOAF
1 serving

FRENCH ROLL
1 roll (105 calories)

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

ASPARAGUS, FROZEN, NO SALT
1 cup

ACORN SQUASH, BOILED, NO SALT
1 cup

POTATO, BAKED, UNSALTED
1 potato

HERBAL, TEA, BREWED
1 cup

Morning Snack

APPLE, RAW
1 small

CELERY, RAW
1 cup

PEANUT BUTTER, CREAMY
1 tbsp (95 calories)

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

GRAHAM CRACKERS
4 crackers (118 calories)

MILK, 2%
1 cup

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Evening Snack

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

CHOCOLATE, COOKIE, NONFAT
2 cookies (100 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free