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2000 Calorie Week 1 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2014
Fat: 
58 grams
Protein: 
71  grams
Carbohydrates:  
271 grams
Sat Fat:  
9 grams
Chol: 
60 mg
Sodium:  
3385 mg
Fiber: 20 grams

Breakfast

MIXED GRAIN BREAD, TOASTED
2 slice
(157 calories)

MARGARINE SPREAD, SOFT
1 tbsp
(100 calories)

YOGURT, LOWFAT
4.1 oz

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

CHICKEN SALAD PITA SANDWICH
1serving

BEEF BARLEY SOUP, LOW-FAT
1 serving
(140 calories)
ready-to-serve

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

SALAD DRESSING, ITALIAN, DIET
3 tbsp
(48 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Dinner

SALMON PASTA SALAD
1 serving

FRENCH BREAD DOUGH
2 slice
(120 calories)

MARGARINE SPREAD, SOFT
2 tbsp
(100 calories)

DIET SODA
12 fl oz

Morning Snack

GRAHAM CRACKER, 
4 crackers
(118 calories)

PEANUT BUTTER, CHUNKY
1 tbsp
(95 calories)

CARROT, RAW
10 strips

MILK, 2%
1 cup

Afternoon Snack

PEAR, RAW
1 pear

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

MILK, 2%
1 cup

Evening Snack

PUDDING, CHOCOLATE, NONFAT
1 snack

LEMONADE DRINK MIX
8 fl oz
sugar-free

Tuesday

Basic Nutritional Summary:
Total Calories:  
2007
Fat: 
68 grams
Protein: 
65  grams

Carbohydrates:  
239 grams

Sat Fat:  
11 grams
Chol: 
90 mg
Sodium:  
2884 mg
Fiber: 14 grams

Breakfast

PLAIN BAGEL
1 bagel
(156 calories)

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

MILK, 2%
1 cup

PEACH, RAW
1 medium

Lunch

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

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

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

DIET SODA
12 oz

Dinner

EASY MEATLOAF
1 serving

POTATO, BAKED, UNSALTED
1 potato

ASPARAGUS, FROZEN
3.3 oz

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

CAESAR SALAD, LOWFAT
1 serving

ASPARAGUS, FROZEN
3.3 oz

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Morning Snack

ORANGE, ALL VARIETIES, RAW
1 small
(2-3/8" dia)

CRACKERS, REDUCED FAT
10 crackers
(100 calories)
classic golden crackers

MILK, 2%
1 cup

Afternoon Snack

TORTILLA CHIPS
12 chips

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

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

ANIMAL COOKIES
10 pieces

MILK, 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
2005
Fat: 
65 grams
Protein: 
61  grams
Carbohydrates:  
251 grams
Sat Fat:  
10 grams
Chol: 
142 mg
Sodium:  
3160 mg
Fiber: 22 grams

Breakfast

FRENCH TOAST CINNAMON DELIGHT, FROZEN
1 slice

PANCAKE SYRUP, LOWER CALORIE
2 tbsp
(50 calories)

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

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

CHICKEN SALAD PITA SANDWICH
1 serving

PRETZELS, CLASSIC THIN TWISTS
15 pretzels

STRAWBERRY, RAW
1/2 cup
(sliced)

CARROT, RAW
1 cup
strips or slices

DIET SODA
12 fl oz

Dinner

PARMESAN ANGEL HAIR PASTA WITH OLIVE OIL
1 serving

FRENCH BREAD DOUGH
2 slices
(120 calories)

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

CAULIFLOWER, BOILED, NO SALT
1 cup

SALAD DRESSING, ITALIAN, DIET
3 tbsp
(48 calories)

SPINACH, RAW
1 cup

APPLE, RAW
1 small

TEA, INSTANT, SWEETENED, PREPARED
1 cup

Morning Snack

COTTAGE CHEESE, LOW FAT
4 oz
(100 calories)

LEMONADE DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

BROWN RICE CAKE, SESAME SEED
1 cake

PEANUT BUTTER
1 tbsp

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz
(90 calories)

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
2027
Fat: 
58 grams
Protein: 
80  grams
Carbohydrates:  
267 grams
Sat Fat:  
7 grams
Chol: 
97 mg
Sodium:  
2672 mg
Fiber: 18 grams

Breakfast

ENGLISH MUFFIN
2 muffins
(260 calories)

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

GRAPEFRUIT
1/2 fruit

COFFEE, BREWED
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

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

CAULIFLOWER, RAW
1 cup

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

DIET SODA
12 fl oz

Dinner

CHICKEN AND VEGETABLES 
1 serving

BRAN BREAD
2 slices
(122 calories)

GREEN BEANS W/ ALMONDS, FROZEN
2/3 cup

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

HERBAL TEA, CHAMOMILE, BREWED
1 cup

Morning Snack

CRACKERS, REDUCED FAT
6 crackers
(60 calories)
classic golden crackers

CRANBERRY JUICE COCKTAIL
1 cup
(100 calories)
low calorie

GRAPES, EUROPEAN, SEEDLESS
30 grapes

Afternoon Snack

BLUEBERRIES, FROZEN
1 cup
unthawed

COTTAGE CHEESE, LOW-FAT
4 oz
(100 calories)

MILK, 2% 
1 cup

Evening Snack

GRAHAM CRACKER
8 crackers
(236 calories)

MILK, 2% 
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2034
Fat: 
58 grams
Protein: 
80  grams
Carbohydrates:  
289 grams
Sat Fat:  
9 grams
Chol: 
128 mg
Sodium:  
3224 mg
Fiber: 26 grams

Breakfast

MULTI-GRAIN CEREAL, OATMEAL
1 cup
(266 calories)

BANANA, RAW
1 medium

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

VEGETABLE SOUP
1 serving 
7.5 oz
ready-to-serve

BEEF POT ROAST MEAL, FROZEN
1 pkg (206) calories

ITALIAN BREAD
1 slice (27 calories)

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

APPLE, RAW
1 small

PUDDING, CHOCOLATE, NONFAT
1 snack
(100 calories)

DIET SODA
12 fl oz

Dinner

SLOPPY JOES
1 serving

GRILLED HERB TOMATOES
2 servings

FRENCH BREAD DOUGH
2 slices
(120 calories)

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

MILK, 2% 
1 cup

Morning Snack

CARROT, RAW
1 cup
strips or slices

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

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

COTTAGE CHEESE, 2 % FAT
4 oz
(100 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

LOWFAT ÉCLAIR, CHOCOLATE, FROZEN
1 éclair

COFFEE, BREWED
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
1994
Fat: 
63 grams
Protein: 
69  grams
Carbohydrates:  
241 grams
Sat Fat:  
14 grams
Chol: 
102 mg
Sodium:  
2904 mg
Fiber: 13 grams

Breakfast

WAFFLE, FROZEN
1 waffle
(261 calories)

PANCAKE SYRUP, REDUCED CALORIE
2 tbsp
(50 calories)

GRAPEFRUIT, FLORIDA, RAW
1/2 fruit

MILK, 2%
1 cup

COFFEE, BREWED
1 cup

Lunch

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

GRILLED HERB TOMATOES
1 serving (leftover)

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

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

DIET SODA
12 fl oz

 

Dinner

CHICKEN QUESADILLAS 
1 serving

SOUR CREAM, LIGHT
1 tbsp
(20 calories)

TORTILLA CHIPS
12 chips
(140 calories)

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

CORN, FROZEN
3.3 oz

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Morning Snack

GRANOLA, CEREAL BAR
1 bar
(80 calories)
low-fat

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

APPLE, RAW
1 small
(2.5" dia)

CHEESE, LOW FAT
2 slices
(98 calories)

MILK, 2%
1 cup

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz
(90 calories)

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2021
Fat: 
60 grams
Protein: 
93  grams
Carbohydrates:  
246 grams
Sat Fat:  
15 grams
Chol: 
145 mg
Sodium:  
3102 mg
Fiber: 24 grams

Breakfast

CEREAL
1 cup
(109 calories)

ORANGE
1 small
(2-3/8" dia)

MILK, 2% 
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

TURKEY SANDWICH  
1 serving  

APPLE, RAW
1 small
(2.5" dia)

DIET SODA
12 fl oz

Dinner

BROILED HERB CHICKEN
1 serving

BROWN RICE, MEDIUM GRAIN, COOKED
1 cup

LOW-FAT CAESAR SALAD
1 serving

MIXED GRAIN BREAD
2 slices
(120 calories)

MARGARINE SPREAD, SOFT
2 tbsp
(100 calories)

GREEN TEA, BREWED
1 cup

Morning Snack

CRACKERS, REDUCED FAT
12 crackers
(120 calories)
classic golden crackers

CHEESE, LOW-FAT
2 cubic inches
(30 calories)
cheddar or Colby

MILK 2%
1 cup

Afternoon Snack

CELERY, RAW
1 cup
strips

PEANUT BUTTER
1 tbsp

LEMONADE DRINK MIX
8 fl oz
sugar-free

Evening Snack

ICE CREAM, VANILLA
1 cup
(265 calories)

COFFEE
1 cup