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2400 Calorie Week 5 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2416
Fat: 
88 grams
Protein: 
81 grams
Carbohydrates:  
308 grams
Sat Fat:  
17 grams
Chol: 
262 mg
Sodium:  
3345 mg
Fiber:
29 grams

Breakfast

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp (25 calories)

FRENCH TOAST, FROZEN
2 slices (480 calories)

MILK 2%
1 cup

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

Lunch

BRAN BREAD
2 slices (122 calories)

LASAGNA BAKE FROZEN ENTREE
1 meal (280 calories)

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving (leftover)

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

DIET SODA
12 fl oz

Dinner

CHICKEN QUESADILLAS
1 serving

TORTILLA CHIPS
15 chips (175 calories)

SALSA LOW SALT
1/2 cup (50 calories)

CORN, FROZEN
3.3 oz (sweet)

COFFEE, BREWED, PREPARED
1 cup

Morning Snack

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

APPLE RAW
1 cup

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

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

CARROT, RAW
1 cup

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Evening Snack

PUDDING, CHOCOLATE, NONFAT
1 snack (100 calories)

LITE CREAM TOPPING, NONDAIRY
1 tbsp (8 calories)

MILK 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2427
Fat: 
67 grams
Protein: 
67  grams
Carbohydrates:  
308 grams
Sat Fat:  
9 grams
Chol: 
42 mg
Sodium:  
2704 mg
Fiber:
35 grams

Breakfast

STRAWBERRIES, RAW
1 cup

MILK, 2%
1 cup

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

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

Lunch

SALAD, TOSSED, W/O DRESSING
2 cups

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

CORN, FROZEN
3.3 oz (leftover)

CHICKEN ENCHILADA FROZEN MEAL
1 meal (300 calories)

TORTILLA CHIPS
10 chips (116 calories)

SALSA LOW SALT
1/2 cup (50 calories)

DIET SODA
12 fl oz

 

Dinner

VEGGIE VOLLEY BOWL
1.5 servings

BRAN BREAD
1 slice (61 calories) w/ raisin

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

APPLE JUICE
8 fl oz (100%)

Morning Snack

GREEN TEA, BREWED
1 cup

KIWI FRUIT, RAW
1 medium

Afternoon Snack

LEMONADE DRINK MIX, SUGARLESS
8 fl oz sugar-free

PRETZELS, HARD NO SALT
10 twists (228 calories)

CHEESE, LOWFAT
2 slices ( 98 calories)

Evening Snack

BLUEBERRIES, FROZEN
1 cup

LITE CREAM TOPPING, NONDAIRY
2 tbsp (16 calories)

MILK 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
2454

Breakfast

PANCAKE SYRUP, REDUCED CALORIE
2 tbsp (50 calories)

PANCAKES, FROZEN, LOWFAT
1/2 package (140 calories)

MILK 2%
1 cup

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

Lunch

VEGGIE VOLLEY BOWL
1 serving (leftover)

PLUM, RAW
1 plum

BRAN BREAD
2 slices (122 calories) w/ raisin

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

DIET SODA
12 fl oz

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN & BROWN RICE DINNER
1 serving

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

FRENCH BREAD DOUGH
1 slice (60 calories)

BROCCOLI, BOILED, NO SALT
1 cup

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

SALAD TOSSED, W/O DRESSING
2 cups

HERBAL TEA, BREWED,
1 cup (herb or chamomile)

Morning Snack

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

GRANOLA, LOWFAT
1/2 cup (150 calories)

YOGURT, ALL FLAVORS, NONFAT
4.4 oz (50 calories)

Afternoon Snack

GRANOLA/CEREAL BAR, CHOCOLATE LOWFAT
1 bar (110 calories)

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

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz

Evening Snack

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

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
2426
Fat: 
61 grams
Protein: 
80  grams
Carbohydrates:  
357 grams
Sat Fat:  
13 grams
Chol: 
105 mg
Sodium:  
3047 mg
Fiber:
32 grams

Breakfast

MILK 2%
1 cup

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

CREAM CHEESE, SOFT, LIGHT, PLAIN
2 tbsp (70 calories)

STRAWBERRIES, RAW
1 cup

 

Lunch

LIGHT FETTUCCINE ALFREDO FROZEN ENTREE
1 serving ( 240 calories)

VEGETABLE JUICE, LOW-SALT
8 fl oz

PEACH, RAW
1 cup

DIET SODA
12 fl oz

Dinner

EASY MEATLOAF
1 serving

SWEET POTATO, BAKED, UNSALTED
1 potato

SALAD TOSSED, W/O DRESSING
2 cups

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

CRISPBREAD, RYE
2 wafers (183 calories)

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

MILK 2%
1 cup

Morning Snack

COTTAGE CHEESE, LOWFAT
4 oz (100 calories)

CRACKERS, REDUCED FAT
12 crackers (120 calories)

CELERY, RAW
1 cup (strips)

LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

CHOCOLATE COOKIE, NONFAT
2 cookies (100 calories)

APPLE, RAW
1 apple

GRANOLA/CEREAL BAR, LOWFAT
1 bar (80 calories)

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Evening Snack

MILK 2%
1 cup

SORBET, STRAWBERRY
1 cup (260 calories) 

Friday

Basic Nutritional Summary:
Total Calories:  
2435
Fat: 
68 grams
Protein: 
108 grams
Carbohydrates:  
329 grams
Sat Fat:  
10 grams
Chol: 
142 mg
Sodium:  
3182 mg
Fiber:
27 grams

Breakfast

CEREAL
2 cups (218 calories)

ENGLISH MUFFIN
1 muffin (65 calories)

MILK 2% 
1 cup

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

APPLE JUICE
8 fl oz (100%)

Lunch

BARBECUE CHICKEN FROZEN ENTREE
1 meal (217 calories)

POTATO CHIPS, BARBECUE, BAKED
2 oz (220 calories)

SALAD TOSSED, W/O DRESSING
2 cups

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

YOGURT, LOWFAT
4.1 oz (118 calories)

DIET SODA
12 fl oz

 

Dinner

ITALIAN SALAD, LOWFAT
1 serving

EASY HALIBUT STEAKS
1 serving

FRENCH BREAD DOUGH
2 slices (120 calories)

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

MIXED VEGETABLES, BOILED NO SALT
1 cup

GREEN TEA, BREWED,
1 cup (herb or chamomile)

Morning Snack

POPCORN, AIR-POPPED, LIGHT
3 cups (91 calories)

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

DIP, BLACK BEAN, NONFAT
1 oz (23 calories)

CARROT, RAW
1 cup

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Evening Snack

MILK 2%
1 cup

BROWNIE, FROZEN, LIGHT
1.23 OZ (90 calories) 

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

Saturday

Basic Nutritional Summary:
Total Calories:  
2400
Fat: 
69 grams
Protein: 
73  grams
Carbohydrates:  
382 grams
Sat Fat:  
8 grams
Chol: 
32 mg
Sodium:  
3080 mg
Fiber:
52 grams

Breakfast

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

GRANOLA, LOWFAT
2/3 cups (201 calories)

ORANGE JUICE PLUS CALCIUM
8 fl oz 

MILK 2%
1 cup

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

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

Lunch

STUFFED CABBAGE FROZEN MEAL
1 meal (200 calories)

FRENCH BREAD DOUGH
1 slice (60 calories)

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

MIXED VEGETABLES, BOILED NO SALT
1 cup (leftover)

CHOCOLATE COOKIE, NONFAT 
1 cookie (50 calories)

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Dinner

SALMON PASTA SALAD
1 serving

MIXED GRAIN BREAD
2 slices (130 calories)

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

ACORN SQUASH, BOILED, NO SALT
1 cup

DIET SODA 12 fl oz

Morning Snack

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

ORANGE, RAW
1 small

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

BROCCOLI, RAW
1 cup (chopped)

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

FRUIT PUNCH DRINK MIX, SUGARLESS
8 fl oz

Evening Snack

MILK 2%
1 cup

CHOCOLATE SYRUP
2 tbsp (100 calories)

STRAWBERRIES, RAW
1 cup

ANGEL FOOD CAKE
1 piece (75 calories) commercially prepared

LITE CREAM TOPPING, NONDAIRY
2 tbsp (18 calories)

Sunday

Basic Nutritional Summary:
Total Calories:  
2415
Fat: 
65 grams
Protein: 
98  grams
Carbohydrates:  
339 grams
Sat Fat:  
14 grams
Chol: 
157 mg
Sodium:  
2960 mg
Fiber:
34 grams

Breakfast

YOGURT, LOWFAT
4.1 oz (118 calories)

GRANOLA, LOWFAT
2/3 cup (202 calories)

OAT BRAN BREAD, REDUCED CALORIE, TOASTED
3 slices (135 calories)

COFFEE, BREWED, PREPARED
1 cup

CREAM CHEESE, SOFT, LIGHT, PLAIN
3 tbsp 

Lunch

SALAD, TOSSED, W/O DRESSING
2 cups

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

LIGHT BEEF POT ROAST FROZEN ENTREE
1 serving (206 calories)

DIET SODA
12 fl oz

Dinner

"HOME ON THE RANCH" STYLE VEGETABLES
1.5 servings

BROILED HERB CHICKEN
1 serving

POTATO, BAKED, UNSALTED
1 potato

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

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

APPLESAUCE, CINNAMON
1/2 cup

SOUR CREAM, LIGHT
2 tbsp (40 calories)

GREEN TEA BREWED 8 oz (1 cup) 

Morning Snack

PEACH, RAW
1 peach

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

CARROTS
6 strips

CHOCOLATE COOKIE, NONFAT
3 cookies (150 calories)

Afternoon Snack

LEMONADE DRINK MIX
8 fl oz sugar-free

POTATO CHIPS, BARBECUE, BAKED
1 oz (118 calories)

CELERY, RAW
1 cup (strips)

PEANUT BUTTER
1 tbsp ( 95 calories)

 

 

 

Evening Snack

BROWNIE, FROZEN, LIGHT
1 brownie (90 calories)

MILK 2%
1 cup