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1600 Calorie Week 6 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1597
Fat: 
54 grams
Protein: 
63 grams
Carbohydrates:  
191 grams
Sat Fat:  
54 grams
Chol: 
105 mg
Sodium:  
1759 mg
Fiber:
24 grams

Breakfast

recipes/MILK, 2% 
1 cup

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

recipes/OAT BRAN BREAD, REDUCED CALORIE, TOASTED
2 slices
(90 calories)

recipes/PEACH, RAW
1 medium

Lunch

recipes/LIGHT CHEESE RAVIOLI ENTREE, FROZEN
1 pkg
(260 calories)

recipes/SALAD, TOSSED, W/O DRESSING
2 cups

recipes/SALAD DRESSING, RANCH, LITE
2 tbsp
(70 calories)

recipes/PUDDING LIGHT
1 serving (100 calories)

recipes/FRUIT PUNCH DRINK MIX,
8 fl oz
sugar-free

Dinner

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

recipes/"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

recipes/BROILED HERB CHICKEN
1 serving

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

recipes/LEMONADE DRINK MIX,
8 fl oz
sugar-free

Morning Snack

recipes/CELERY, RAW
1/2cup 
(diced)

recipes/PEANUT BUTTER, CREAMY
1 tbsp (95 calories)

recipes/APPLE JUICE
8 fl oz
(120 calories)

 

Afternoon Snack

recipes/STRAWBERRIES, RAW
1/2 cup
sliced

recipes/DIET SODA
12 fl oz

Evening Snack

recipes/BLACKBERRIES, FROZEN
1/2 cup

recipes/LITE CREAM TOPPING, NONDAIRY
1 tbsp
(8 calories)

recipes/MILK, 2% 
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1672
Fat: 
40 grams
Protein: 
67 grams
Carbohydrates:  
250 grams
Sat Fat:  
8 grams
Chol: 
147 mg
Sodium:  
2065 mg
Fiber:
19 grams

Breakfast

recipes/FRENCH TOAST, FROZEN
1 slice (240 calories)

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

recipes/PANCAKE SYRUP, LOWER CALORIE
1 tbsp
(25 calories)

recipes/ORANGE
1 small

recipes/ORANGE JUICE PLUS CALCIUM
8 fl oz

 

Lunch

recipes/CHICKEN A L'ORANGE, FROZEN MEAL
1 meal (270 calories)

recipes/SALAD, TOSSED, W/O DRESSING
2 cups

recipes/SALAD DRESSING, RANCH, LITE
1 tbsp
(35 calories)

recipes/GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

recipes/PARMESAN ANGEL HAIR PASTA
1 serving

recipes/MIXED VEGETABLES, BOILED, NO SALT
1 cup

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

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

recipes/DIET SODA
12 fl oz

Morning Snack

recipes/COTTAGE CHEESE, LOWFAT
4 oz
(100 calories)

recipes/CARROT, RAW
1 cup

recipes/LEMONADE DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

recipes/FRUIT CUP, DICED PEARS IN EXTRA LIGHT SYRUP
4 oz
(50 calories)

recipes/FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

recipes/ BLUEBERRY CRUNCH CAKE
fat-free, commercially prepared
1 slice (140 calories)

recipes/MILK, 2% 
1 cup

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
1588
Fat: 
48 grams
Protein: 
57 grams
Carbohydrates:  
200 grams
Sat Fat:  
5 grams
Chol: 
86 mg
Sodium:  
1714 mg
Fiber:
13 grams

Breakfast

recipes/MUFFIN, BLUEBERRY, FROZEN
1 muffin (170 calories)

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

recipes/MILK, 2%
1 cup

Lunch

recipes/PARMESAN ANGEL HAIR PASTA
1 serving (leftover)

recipes/SALAD TOSSED, W/O DRESSING
1 cup

recipes/SALAD DRESSING, RANCH, LITE
2 tbsp
(70 calories)

recipes/APPLE, RAW
1 apple

recipes/DIET SODA
12 fl oz

Dinner

recipes/20 MINUTE GARLIC ROSEMARY CHICKEN & BROWN RICE DINNER
1 serving

recipes/SWEET POTATO, BAKED
1 potato

recipes/MARGARINE-LIKE SPREAD, 40% FAT
1 tsp
(16 calories)

recipes/PEAS AND ONIONS, FROZEN
3.3 oz

recipes/LEMONADE DRINK MIX 
8 fl oz
sugar-free

Morning Snack

recipes/RAISINS, SEEDLESS
1 box

recipes/GRAHAM CRACKERS
4 crackers (118 calories)

recipes/BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

recipes/GRANOLA BAR, LOWFAT
1 bar (90 calories)

recipes/FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

 

Evening Snack

recipes/CHOCOLATE COOKIE, NONFAT
2 cookies (100 calories)

recipes/MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
1613
Fat: 
50 grams
Protein: 
53 grams
Carbohydrates:  
231 grams
Sat Fat:  
7 grams
Chol: 
64 mg
Sodium:  
2398 mg
Fiber:
20 grams

Breakfast

recipes/ENGLISH MUFFIN
1 muffin (130 calories)

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

recipes/ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

recipes/LIGHT CHICKEN ENCHILADA MEAL, FROZEN
1 pkg
(300 calories)

recipes/SALAD DRESSING, RANCH, LITE
2 tbsp
(70 calories)

recipes/CARROT, RAW
1 cup

recipes/CELERY, RAW
1 cup

recipes/DIET SODA
12 fl oz

Dinner

recipes/SLOPPY JOES
1 serving

recipes/POTATO, BAKED
1 potato

recipes/LOWFAT CAESAR SALAD
1 serving

recipes/GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

recipes/FRUIT CUP, DICED PEARS IN EXTRA LIGHT SYRUP
4 oz
(50 calories)

recipes/FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

recipes/APPLE, RAW
1 small

recipes/PEANUT BUTTER, CREAMY
2 tbsp
(190 calories)

recipes/LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

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

recipes/MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
1619
Fat: 
47 grams
Protein: 
69 grams
Carbohydrates:  
233 grams
Sat Fat:  
8 grams
Chol: 
92 mg
Sodium:  
2583 mg
Fiber:
20 grams

Breakfast

recipes/PLAIN BAGEL
1 bagel 
(156 calories)

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

recipes/RASPBERRIES, FROZEN
1 cup

recipes/ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

recipes/TERIYAKI CHICKEN BREAST FROZEN MEAL
1 meal (317 calories)
 

recipes/SALAD TOSSED, W/O DRESSING
1 cup

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

recipes/FRUIT PUNCH DRINK MIX,
8 fl oz
sugar-free

Dinner

recipes/EASY MEATLOAF
1 serving

recipes/GREEN BEANS  W/ ALMONDS, FROZEN
1 cup

recipes/CARROT, FROZEN
1 cup

recipes/BRAN BREAD
2 slices
(122 calories)

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

recipes/LEMONADE DRINK MIX,
8 fl oz
sugar-free

Morning Snack

recipes/CELERY, RAW
1 cup
strips

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

recipes/BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

recipes/CRACKER, REDUCED FAT
8 crackers
(80 calories)

recipes/GREEN TEA (BREWED) 
8 oz 
I cup

Evening Snack

recipes/BROWNIE, FROZEN, LIGHT
1 brownie (90 calories)

recipes/MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
1598
Fat: 
54 grams
Protein: 
72 grams
Carbohydrates:  
179 grams
Sat Fat:  
10 grams
Chol: 
103 mg
Sodium:  
1756 mg
Fiber:
18 grams

Breakfast

recipes/MUFFIN, BLUEBERRY, FROZEN
1 muffin
(170 calories)

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

recipes/ORANGE
1 small

recipes/MILK, 2%
1 cup

Lunch

recipes/LIGHT FETTUCCINE ALFREDO, ENTREE, FROZEN
1 pkg
(240 calories)

recipes/CARROT, FROZEN
1 cup

recipes/GREEN BEANS W/ ALMONDS, FROZEN
2/3 cup

recipes/ITALIAN BREAD, LIGHT
1 slice 
(30 calories)

recipes/DIET SODA
12 fl oz 

 

Dinner

recipes/EASY HALIBUT STEAKS
1 serving

recipes/CHINESE NOODLE, CHOW MEIN
1 cups 
(237 calories)

recipes/VEGETABLES, FROZEN, THAI STIR FRY BLEND
1 cup

recipes/LEMONADE DRINK MIX 
8 fl oz
sugar-free

Morning Snack

recipes/PLUM, RAW
1 fruit

recipes/FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

recipes/GRAHAM CRACKER
4 crackers
(118 calories)

recipes/BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

recipes/FORTUNE COOKIE
1 cookie
(30 calories)

recipes/MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
1639
Fat: 
44 grams
Protein: 
53 grams
Carbohydrates:  
236 grams
Sat Fat:  
4 grams
Chol: 
66 mg
Sodium:  
1830 mg
Fiber:
21 grams

Breakfast

recipes/PLAIN BAGEL
1 bagel 
(156 calories)

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

recipes/JELLY, LOW CALORIE, RASPBERRY
2 tbsp
(16 calories)

recipes/MILK, 2% 
1 cup

Lunch

recipes/LIGHT ROAST TURKEY MEDALLIONS MEAL, FROZEN
1 pkg
(214 calories)

recipes/ITALIAN SALAD, LOWFAT
1 serving

recipes/ORANGE, RAW
1 orange

recipes/DIET SODA
12 fl oz

Dinner

recipes/SPAGHETTI SAUCE
1/2 cup

recipes/SPAGHETTI PASTA, COOKED
1 cup (230 calories)

recipes/GRILLED HERBED TOMATOES
2 servings

recipes/FRENCH BREAD DOUGH
2 slices, crusty, 1" 
(120 calories)

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

recipes/GREEN TEA, BREWED
1 cup

Morning Snack

recipes/APPLESAUCE, SWEET CINNAMON
1 cup
(100 calories)

recipes/LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

recipes/SALAD DRESSING, RANCH, LITE
2 tbsp
(70 calories)

recipes/BROCCOLI FLOWER CLUSTERS, RAW
1 cup

recipes/BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

recipes/LOWFAT CHOCOLATE ECLAIR, FROZEN
1 eclair (140 calories)

recipes/MILK, 2% 
1 cup