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1400 Calorie Week 3 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1,469
Fat: 
41 grams
Protein: 
64  grams
Carbohydrates:  
218 grams
Sat Fat:  
7 grams
Chol: 
63 mg
Sodium:  
2681 mg
Fiber:
28 grams

Breakfast

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

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

FRUIT SMOOTHIE COOLER
1 serving

COFFEE, BREWED
1 cup

Lunch

BEEF STROGANOFF ENTREE, FROZEN
1 meal (330 calories)

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

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

LEMONADE DRINK MIX 
8 fl oz
sugar-free

Dinner

SALMON PASTA SALAD
1 serving

ACORN SQUASH, BOILED, NO SALT
1 cup
(mashed)

FRENCH BREAD DOUGH
1 slice
(60 calories)

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

DIET SODA
12 fl oz

Morning Snack

CARROT, RAW
1 cup
(strips) 

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

 

Afternoon Snack

PEANUT BUTTER, CREAMY
1 tbsp (95 calories)

APPLE, RAW
1 cup
(sliced)

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

YOGURT, LIGHT
4 oz (67 calories)

HERBAL TEA, BREWED
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1,427
Fat: 
35 grams
Protein: 
67 grams
Carbohydrates:  
208 grams
Sat Fat:  
7 grams
Chol: 
151 mg
Sodium:  
2290 mg
Fiber:
28 grams

Breakfast

TOASTED OATMEAL CEREAL, HONEY NUT
1 cup (108 calories)

ORANGE JUICE PLUS CALCIUM
8 fl oz

MILK, 2%
1 cup

Lunch

ROAST BEEF SANDWICH  
1 serving 

PLUM, RAW
1 fruit

CELERY, RAW
1 cup
(strips)

DIET SODA
12 fl oz

Dinner

TURKEY TACOS
1 serving

BLACK BEAN SALSA
1 serving (45 calories)

CORN, FROZEN
3.3 oz

CARROT, RAW
1 cup
(strips or slices)

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

TANGERINE, RAW
1 medium

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

CRACKER, REDUCED FAT
10 crackers
(100 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

BLUEBERRY, FROZEN
1 cup
(unthawed)

LITE CREAM TOPPING, NONDAIRY
1 tbsp (8 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
1,435
Fat: 
42 grams
Protein: 
62  grams
Carbohydrates:  
184 grams
Sat Fat:  
10 grams
Chol: 
199 mg
Sodium:  
1487 mg
Fiber:
21 grams

Breakfast

FRENCH TOAST, CINNAMON
1 slice, frozen
(240 calories)

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp
(25 calories)

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

ORANGE JUICE PLUS CALCIUM

COFFEE, BREWED
1 cup

Lunch

TURKEY TACOS
1 serving (leftover)

BLACK BEAN SALSA
1 serving

CARROT, RAW
1 cup
(strips or slices)

MILK, 2%
1 cup

Dinner

PARMESAN ANGEL HAIR PASTA
1 serving

GRILLED HERBED TOMATOES
1 serving

BROCCOLI FLORETS, FROZEN
3.3 oz

CREAM CHEESE, SOFT, LIGHT, PLAIN
1 tbsp (20 calories)

OAT BRAN BREAD
1 slice
(61 calories)

GREEN TEA, BREWED
1 cup

Morning Snack

CHEESE, LOWFAT
1 slice (50 calories)
(cheddar or colby)

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

BANANA, RAW
1/2 medium

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:  
1,423
Fat: 
40 grams
Protein: 
74  grams
Carbohydrates:  
177 grams
Sat Fat:  
4 grams
Chol: 
125 mg
Sodium:  
2827 mg
Fiber:
14 grams

Breakfast

ENGLISH MUFFIN
1 muffin
(130 calories) 

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

ORANGE JUICE PLUS CALCIUM
8 fl oz

COFFEE, BREWED
1 cup

Lunch

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

GRILLED HERBED TOMATOES
1 serving (leftover)

DIET SODA
12 fl oz

Dinner

BROILED HERB CHICKEN
1 serving

CAESAR SALAD, LOWFAT
1 serving 

BRAN BREAD
2 slices
(122 calories)

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

ICED TEA DRINK MIX 
8 fl oz 
sugar-free

Morning Snack

CELERY, RAW
1 cup
(strips)

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

GRAPES, SEEDLESS
30 grapes

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

GRANOLA CEREAL BAR
low-fat (80 calories)

Evening Snack

STRAWBERRY, RAW
1 cup

LITE CREAM TOPPING, NONDAIRY
1 tbsp (8 calories)

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
1,402
Fat: 
42 grams
Protein: 
63 grams
Carbohydrates:  
1821 grams
Sat Fat:  
5 grams
Chol: 
79 mg
Sodium:  
2154 mg
Fiber:
20 grams

Breakfast

LOW-FAT "CHEESY" CHEESE DANISH
1 serving

MILK, 2%
1 cup

COFFEE, BREWED
1 cup

Lunch

PARMESAN ANGEL HAIR  PASTA
1 serving (leftover)

CAESAR SALAD, LOWFAT
1 serving

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN & BROWN RICE
1 serving

ITALIAN BREAD
1 slice, light (20 calories)

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

CAULIFLOWER, BOILED, NO SALT
1 cup

CARROT, FROZEN
1 cup

HERBAL TEA, BREWED
1 cup

Morning Snack

GRAHAM CRACKER
8 crackers
(236 calories)

PEANUT BUTTER, CREAMY
1 tbsp
(95 calories)

VEGETABLE JUICE, LOWSALT
8 fl oz

Afternoon Snack

PEAR, RAW
1 fruit

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

CHOCOLATE COOKIE, NONFAT
2 cookies (100 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Saturday

Basic Nutritional Summary:
Total Calories:  
1,396
Fat: 
46 grams
Protein: 
58  grams
Carbohydrates:  
192 grams
Sat Fat:  
10 grams
Chol: 
110 mg
Sodium:  
2162 mg
Fiber:
21 grams

Breakfast

PANCAKE, BLUEBERRY, FROZEN
2 pancakes
(140 calories)

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp
(25 calories)

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

ORANGE JUICE PLUS CALCIUM
4 fl oz

COFFEE, BREWED
1 cup

Lunch

CHEESE RAVIOLI FROZEN ENTREE
1 serving (260 calories)

APPLE, RAW
1 fruit

GREEN TEA, BREWED
1 cup

Dinner

EASY MEATLOAF
1 serving

POTATO, BAKED W/ SALT
1/2 cup

SPINACH, CANNED
1 cup

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

SALAD, TOSSED, WITHOUT DRESSING
2 cups

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

MILK, 2%
1 cup

Morning Snack

STRAWBERRY, FROZEN
1 cup
(unthawed)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

CELERY, RAW
1 cup
(strips)

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

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz (90 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Sunday

Basic Nutritional Summary:
Total Calories:  
1,457
Fat: 
36 grams
Protein: 
79  grams
Carbohydrates:  
179 grams
Sat Fat:  
7 grams
Chol: 
175 mg
Sodium:  
2521 mg
Fiber:
16 grams

Breakfast

TOASTED OATMEAL CEREAL, HONEY NUT
1 cup (108 calories)

COFFEE, BREWED
1 cup

BANANA, RAW
1 medium

MILK, 2%
1 cup

Lunch

CHICKEN SALAD PITA SANDWICH 
1 serving

SALAD, TOSSED, WITHOUT DRESSING
2 cups

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

PEAR, RAW
1 fruit

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

SPAGHETTI & MEATBALLS 
1 serving 

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

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

DIET SODA
12 fl oz

Morning Snack

GRAPES, RED OR GREEN
3 oz

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

COTTAGE CHEESE, 1% MILKFAT, PLAIN
1 cup (160calories)

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

LOWFAT CLAIR, CHOCOLATE, FROZEN
1clair (140 calories)

MILK 2%
1 cup