Search     |     Share     |     Blog     |     My Food Diary     |     Login
Healthy eating and exercise for life

1400 Calorie Week 6 Convenience Meal Plan

View All / Close All

Shopping List

Monday

Basic Nutritional Summary:
Total Calories:  
1434
Fat: 
46 grams
Protein: 
55  grams
Carbohydrates:  
191 grams
Sat Fat:  
8 grams
Chol: 
65 mg
Sodium:  
1689 mg
Fiber:
26 grams

Breakfast

ORANGE JUICE PLUS CALCIUM
8 fl oz

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

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

GRAPES
30 seedless

Lunch

GRILLED HERBED TOMATOES
1 serving (leftover)

BEEF STROGANOFF FROZEN ENTREE
1 entree (330 calories)

FRUIT PUNCH DRINK MIX,
8 fl oz
sugar-free

Dinner

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

SPAGHETTI SAUCE
1/2 cup (50 calories)

SPAGHETTI PASTA
1 cup (230 calories)

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

LEMONADE DRINK MIX,
8 fl oz
sugar-free

Morning Snack

CELERY, RAW
1 cup 
(diced)

PEANUT BUTTER, CREAMY
1 tbsp
(95 calories)

APPLE JUICE
8 fl oz
(120 calories)

 

Afternoon Snack

STRAWBERRIES, RAW
1/2 cup
sliced

DIET SODA
12 fl oz

Evening Snack

BLACKBERRIES, FROZEN
1/2 cup

LITE CREAM TOPPING, NONDAIRY
1 tbsp
(8 calories)

MILK, 2% 
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1407
Fat: 
44 grams
Protein: 
54  grams
Carbohydrates:  
205 grams
Sat Fat:  
10 grams
Chol: 
70 mg
Sodium:  
2497 mg
Fiber:
15 grams

Breakfast

FRENCH TOAST, FROZEN
1 slice (240 calories)

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

ORANGE JUICE PLUS CALCIUM
8 fl oz

 

Lunch

CHEESE RAVIOLI FROZEN ENTREE
1 entree (260 calories)

SALAD, TOSSED, W/O DRESSING
2 cups

PLUM, RAW
1 plum

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

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

SLOPPY JOES
1 serving

LOWFAT CAESAR SALAD
1 serving

DIET SODA
12 fl oz

Morning Snack

CARROT, RAW
1 cup

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

LEMONADE DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

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

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

STRAWBERRIES, RAW
1/2 cup
sliced

BROWNIE, FROZEN, LIGHT
1 brownie (90 calories)

MILK, 2% 
1 cup

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
1425
Fat: 
35 grams
Protein: 
70  grams
Carbohydrates:  
210 grams
Sat Fat:  
7 grams
Chol: 
97 mg
Sodium:  
1811 mg
Fiber:
10 grams

Breakfast

ENGLISH MUFFIN
1 muffin
(130 calories)

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

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

PARMESAN ANGEL HAIR PASTA
1 serving (leftover)

SALAD TOSSED, W/O DRESSING
2 cups

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

DIET SODA
12 fl oz

Dinner

BROILED HERB CHICKEN
1 serving

BAKED POTATO
1 potato

BRAN BREAD
1 slice
(61 calories)

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

PEAS AND ONIONS, FROZEN
3.3 oz

LEMONADE DRINK MIX 
8 fl oz
sugar-free

Morning Snack

RAISINS, SEEDLESS
1 box

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

CRACKERS, REDUCED FAT
6 crackers
(60 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

 

Evening Snack

CHOCOLATE COOKIE, NONFAT
1 cookie (50 calories)

MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
1487
Fat: 
38 grams
Protein: 
61  grams
Carbohydrates:  
193 grams
Sat Fat:  
5 grams
Chol: 
105 mg
Sodium:  
1868 mg
Fiber:
20 grams

Breakfast

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

BANANA, RAW
1 banana

MILK, 2%
1 cup

Lunch

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

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

CARROT, RAW
1 cup

MILK, 2%
1 cup

Dinner

20 MINUTE GARLIC ROSEMARY & BROWN RICE DINNER
1 serving

BROCCOLI, FROZEN
3.3 oz

LOWFAT CAESAR SALAD
1 serving

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

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

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

CELERY, RAW
1 cup

PEANUT BUTTER, CREAMY
1 tbsp
(95 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

CHOCOLATE COOKIE, NONFAT
1 cookie
(50 calories)

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
1458
Fat: 
47 grams
Protein: 
64 grams
Carbohydrates:  
196 grams
Sat Fat:  
9 grams
Chol: 
92 mg
Sodium:  
2029 mg
Fiber:
23 grams

Breakfast

PLAIN BAGEL
1/2 bagel 
(78 calories)

JELLY, LOW CALORIE
1 tsp
(8 calories)

MARGARINE-LIKE SPREAD, 40% FAT
2 tsp
(33 calories)

GRAPEFRUIT
1/2 fruit

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

STUFFED CABBAGE MEAL, FROZEN
1 meal (200 calories)

SALAD TOSSED, W/O DRESSING
1 cup

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

FRUIT PUNCH DRINK MIX,
8 fl oz
sugar-free

Dinner

EASY MEATLOAF
1 serving

GREEN BEANS  W/ ALMONDS, FROZEN
1 cup

CARROT, FROZEN
1 cup

BRAN BREAD
1 slice
(61 calories)

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

LEMONADE DRINK MIX,
8 fl oz
sugar-free

Morning Snack

TORTILLA CHIPS
6 chips
(70 calories)

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

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

CHEESE, LOWFAT
1 slice
(49 calories)

APPLE, RAW
1 apple

GREEN TEA (BREWED) 
8 oz 
I cup

Evening Snack

GRAHAM CRACKERS
4 crackers (118 calories)

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
1406
Fat: 
28 grams
Protein: 
42  grams
Carbohydrates:  
180 grams
Sat Fat:  
4 grams
Chol: 
20 mg
Sodium:  
1637 mg
Fiber:
18 grams

Breakfast

CEREAL
1 cup (160 calories)

ORANGE JUICE PLUS CALCIUM
6 fl oz

MILK, 2%
1/2 cup

Lunch

LIGHT FETTUCINI ALFREDO, ENTREE, FROZEN
1 pkg
(240 calories)

CARROT, FROZEN
1/2 cup

GREEN BEANS W/ ALMONDS, FROZEN
2/3 cup

DIET SODA
12 fl oz 

 

Dinner

SALMON PASTA SALAD
1 serving

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

VEGETABLES, FROZEN, THAI STIR FRY BLEND
1 cup

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

LEMONADE DRINK MIX 
8 fl oz
sugar-free

Morning Snack

PLUM, RAW
1 fruit

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

GRAHAM CRACKER
4 crackers
(118 calories)

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

STRAWBERRIES, RAW
1 cup

CHOCOLATE SYRUP
1 tbsp (56 calories)

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
1467
Fat: 
46 grams
Protein: 
45  grams
Carbohydrates:  
195 grams
Sat Fat:  
5 grams
Chol: 
34 mg
Sodium:  
1542 mg
Fiber:
21 grams

Breakfast

PLAIN BAGEL
1 bagel 
(156 calories)

BANANA
1 banana

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

MILK, 2% 
1 cup

Lunch

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

ITALIAN SALAD, LOWFAT
1 serving

DIET SODA
12 fl oz

Dinner

PARMESAN ANGEL HAIR PASTA
2 servings

CAULIFLOWER, BOILED, NO SALT
1 cup

GRILLED HERBED TOMATOES
1 serving

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

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

GREEN TEA, BREWED
1 cup

Morning Snack

APPLESAUCE, SWEET CINNAMON
1/2 cup
(50 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

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

BROCCOLI FLOWER CLUSTERS, RAW
1 cup

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

STRAWBERRIES, RAW
1 cup

LITE CREAM TOPPING
1 tbsp (8 calories)

MILK, 2% 
1 cup