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2200 Calorie Week 6 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2245
Fat: 
76 grams
Protein: 
60 grams
Carbohydrates:  
304 grams
Sat Fat:  
12 grams
Chol: 
62 mg
Sodium:  
3698 mg
Fiber:
26 grams

Breakfast

ENGLISH MUFFIN
2 muffins
(260 calories)

PEACH, RAW
1 medium

MILK, 2% 
1 cup

Lunch

STUFFED CABBAGE FROZEN MEAL
1 meal
(200 calories)

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

MIXED GRAIN BREAD
2 slices
(160 calories)

GRAPES
30 red or green
seedless

FRUIT PUNCH DRINK MIX,
8 fl oz
sugar-free

Dinner

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

LOWFAT CAESAR SALAD
1 serving

SLOPPY JOES
1 serving

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

LEMONADE DRINK MIX,
8 fl oz
sugar-free

Morning Snack

CELERY, RAW
1/2cup 
(diced)

PEANUT BUTTER, CREAMY
1 tbsp
(95 calories)

APPLE JUICE
8 fl oz
(120 calories)

 

Afternoon Snack

STRAWBERRIES, RAW
1 cup
sliced

PUDDING, VANILLA, 
1 serving
(50)
fat-free, ready-to-eat

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

SORBET, TROPICAL, LUSCIOUS LEMON
1 cup
(200 calories)

MILK, 2% 
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2231
Fat: 
65 grams
Protein: 
83 grams
Carbohydrates:  
241 grams
Sat Fat:  
13 grams
Chol: 
246 mg
Sodium:  
2964 mg
Fiber:
16 grams

Breakfast

FRENCH TOAST, FROZEN
2 slices
(480 calories)

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

PANCAKE SYRUP, LOWER CALORIE
1 tbsp
(25 calories)

ORANGE
1 small

ORANGE JUICE PLUS CALCIUM
8 fl oz

 

Lunch

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

SALAD, TOSSED, W/O DRESSING
2 cups

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

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

PARMESAN ANGEL HAIR PASTA
2 servings

FRENCH BREAD DOUGH
2 slices, crusty, 1" 
(100 calories)

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

DIET SODA
12 fl oz

Morning Snack

COTTAGE CHEESE, LOWFAT
4 oz
(100 calories)

CARROT, RAW
1 cup

LEMONADE DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

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

GRAHAM CRACKER
4 crackers
(118 calories)

CREAM CHEESE, SOFT, LIGHT, PLAIN
1 tbsp
(35 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

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

MILK, 2% 
1 cup

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
2241
Fat: 
58 grams
Protein: 
92  grams
Carbohydrates:  
318 grams
Sat Fat:  
12 grams
Chol: 
107 mg
Sodium:  
3193 mg
Fiber:
16 grams

Breakfast

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

PLUM, RAW
1 plum

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

MILK, 2%
1 cup

Lunch

BEEF POT ROAST FROZEN MEAL
1 meal
(307 calories)

SALAD TOSSED, W/O DRESSING
2 cups

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

CHOCOLATE COOKIE
1 cookie
(50 calories)

DIET SODA
12 fl oz

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN & BROWN RICE DINNER
1 serving

POTATO, BAKED
1 potato

CAULIFLOWER, BOILED, NO SALT
1 cup

PEAS AND ONIONS, FROZEN
3.3 oz

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

APPLE, RAW
1 apple

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

YOGURT, LOWFAT
4.1 oz
(118 calories)

GRANOLA, LOWFAT
1 cup
(302 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

 

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz
(90 calories)

CHOCOLATE SYRUP
1 tbsp
(56 calories)

MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
2226
Fat: 
73 grams
Protein: 
73 grams
Carbohydrates:  
274 grams
Sat Fat:  
9 grams
Chol: 
121 mg
Sodium:  
3071 mg
Fiber:
27 grams

Breakfast

PANCAKES, BLUEBERRY, FROZEN
3 pancakes
(210 calories)

PANCAKE SYRUP
2 tbsp
(50 calories)

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

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

CELERY, RAW
1 cup

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

MILK, 2%
1 cup

Dinner

BROILED HERB CHICKEN
1 serving

SWEET POTATO, BAKED
1 potato

LOWFAT CAESAR SALAD
1 serving

ITALIAN BREAD, GARLIC
1 serving
(186 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

GRANOLA/CEREAL BAR, ALMOND, LOWFAT
1 bar
(90 calories)

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

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

APPLE, RAW
1 small

PEANUT BUTTER, CREAMY
1 tbsp
(95 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

PUDDING, CHOCOLATE, LIGHT, READY-TO-SERVE
4 oz
(100 calories)

STRAWBERRIES, RAW
1 cup

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2196
Fat: 
65 grams
Protein: 
87 grams
Carbohydrates:  
316 grams
Sat Fat:  
27 grams
Chol: 
128 mg
Sodium:  
3216 mg
Fiber:
23 grams

Breakfast

PLAIN BAGEL
1 bagel 
(156 calories)

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

JELLY, LOW CALORIE, GRAPE
1 tbsp
(6 calories)

RASPBERRIES, FROZEN
1 cup

GRAPEFRUIT
1/2 fruit

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

TERIYAKI CHICKEN BREAST FROZEN MEAL
1 meal
(317 calories)

SALAD TOSSED, W/O DRESSING
1 cup

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

ITALIAN BREAD, GARLIC
refrigerated
1 slice (186 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
2 slices
(122 calories)

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

LEMONADE DRINK MIX,
8 fl oz
sugar-free

Morning Snack

PRETZELS, HARD, PLAIN, NO SALT
10 twists
(225 calories)

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

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

CHEESE, LOWFAT
2 slices
(98 calories)

CRACKER, REDUCED FAT
6 crackers
(60 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Evening Snack

LOWFAT CHOCOLATE ECLAIR, FROZEN
1 eclair
(140 calories)

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
2206
Fat: 
48 grams
Protein: 
63 grams
Carbohydrates:  
311 grams
Sat Fat:  
10 grams
Chol: 
53 mg
Sodium:  
1930 mg
Fiber:
25 grams

Breakfast

STRAWBERRIES, RAW
1 cup

CEREAL
1 cup
(160 calories)

MILK, 2%
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

MUFFIN, BLUEBERRY, FROZEN
1 muffin
(170 calories)

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

Lunch

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

CARROT, FROZEN
1 cup

GREEN BEANS W/ ALMONDS, FROZEN
1 cup

ITALIAN BREAD, LIGHT
1 slices
(30 calories)

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

DIET SODA
12 fl oz 

 

Dinner

SPAGHETTI SAUCE
1 cup
(100 calories)

SPAGHETTI PASTA, COOKED
(460 calories)

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

GRANOLA/CEREAL BAR, ALMOND
1 bar low-fat
(90 calories)

PLUM, RAW
1 fruit

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

GRAHAM CRACKER
4 crackers
(118 calories)

CREAM CHEESE, SOFT, LIGHT, PLAIN
1 tbsp
(35 calories)

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

FORTUNE COOKIES
1 cookies
(30 calories)

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

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2208
Fat: 
65 grams
Protein: 
93 grams
Carbohydrates:  
278 grams
Sat Fat:  
10 grams
Chol: 
109 mg
Sodium:  
2546 mg
Fiber:
30 grams

Breakfast

PLAIN BAGEL
1 bagel 
(156 calories)

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

JELLY, LOW CALORIE, RASPBERRY
2 tsp
(16 calories)

MILK, 2% 
1 cup

Lunch

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

ITALIAN SALAD, LOWFAT
1 serving

CHOCOLATE COOKIE, NONFAT
2 cookies
(100 calories)

DIET SODA
12 fl oz

Dinner

SWEET POTATO, BAKED, UNSALTED
1 potato

EASY HALIBUT STEAKS
1 serving

GRILLED HERBED TOMATOES
2 servings

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

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

GREEN TEA, BREWED
1 cup

Morning Snack

APPLESAUCE, SWEET CINNAMON
1 cup
(100 calories)

PRETZELS, HARD, PLAIN, NO SALT
10 twists
(228 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

SALAD DRESSING, RANCH, LITE
3 tbsp
(105 calories)

BROCCOLI FLOWER CLUSTERS, RAW
1 cup

FRUIT SMOOTHIE COOLER
1 serving

Evening Snack

BLUEBERRIES, FROZEN
1 cup

LITE CREAM TOPPING, NONDAIRY
2 tbsp
(16 calories)

MILK, 2% 
1 cup