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2200 Calorie Week 4 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2,203
Fat: 
78 grams
Protein: 
89  grams
Carbohydrates:  
266 grams
Sat Fat:  
13 grams
Chol: 
125 mg
Sodium:  
2950 mg
Fiber:
24 grams

Breakfast

OMELET, WESTERN
1 serving (200 calories)
frozen

GRAPEFRUIT, FLORIDA, RAW
1/2 fruit

MILK, 2%
1 cup

Lunch

PEACH, RAW
1 medium

VEGETABLE SOUP, READY-TO SERVE
1 serving (120 calories)

SOUR CREAM, LIGHT
2 tbsp (40 calories)

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

BROCCOLI FLORETS, FROZEN
3.3 oz (leftover)
florets "Deluxe"

DIET SODA
12 fl oz

POTATO, BAKED, UNSALTED
1 potato (leftover)

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN &BROWN RICE DINNER
1 serving

FRENCH BREAD DOUGH
2 slices (12O calories)
refrigerated, crusty, 1" slice

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

MILK, 2%
1 cup

ASPARAGUS, FROZEN, NO SALT
1 cup, boiled, drained

Morning Snack

PEANUT BUTTER
2 tbsp (190 calories)

APPLE, RAW
1 small

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

POPCORN, MICROWAVE, LIGHT
4 cups (106 calories)

VEGETABLE JUICE, LOW SALT
8 fl oz (60 calories)

GRANOLA CEREAL BAR, LOWFAT
1 bar (80 calories)

Evening Snack

CLAIR, CHOCOLATE
1clair, frozen (140 calories)

COFFEE, BREWED, PREPARED
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2,221
Fat: 
78 grams
Protein: 
78  grams
Carbohydrates:  
285 grams
Sat Fat:  
12 grams
Chol: 
81 mg
Sodium:  
3539 mg
Fiber:
30 grams

Breakfast

CEREAL
2 cups (218 calories)

BANANA, RAW
1 medium

GREEN TEA (BREWED)
8 oz (1 cup)

MILK, 2%
1 cup

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

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

Lunch

PEA SOUP W/ HAM, READY-TO-SERVE
7.5 oz (170 calories)

CRACKER, REDUCED FAT,
12 crackers (120 calories)
classic golden cracker

TURKEY POCKET SANDWICH, FROZEN, LOWFAT
1 serving (260 calories)

DIET SODA
12 fl oz

Dinner

CARROT, RAW
1 cup, strips or slices

COFFEE, BREWED, PREPARED
1 cup

CHICKEN AND VEGETABLES
2 servings

MIXED GRAIN BREAD
1 slice (65 calories)

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

SALAD, TOSSED W/0 DRESSING
1.5 cups

SALAD DRESSING, RANCH
2 tbsp (70 calories)
ranch, & dip ''Lite'' refrigerated

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Morning Snack

ORANGE, ALL VARIETIES, RAW
1 small

BERRY BLEND DRINK MIX
8 fl oz sugar-free

GRANOLA CEREAL BAR, LOWFAT
1 bar (90 calories)

Afternoon Snack

PLUM, RAW
1 fruit

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

CELERY
1 cup

PEANUT BUTTER
2 tbsp (190 calories)

Evening Snack

MILK, 2%
1 cup

PUDDING, CHOCOLATE, READY-TO-SERVE, NONFAT
1 serving (100 calories)

LITE CREAM TOPPING
2 tbsp (16 calories)

Wednesday

Basic Nutritional Summary:
Total Calories:  
2253

Breakfast

MULTIGRAIN CEREAL, INSTANT
1 pkt (190 calories)

BANANA, RAW
1 medium

RAISIN, SEEDLESS
1 box

GREEN TEA (BREWED)
8 oz (1 cup)

MILK, 2%
1 cup

Lunch

BLUEBERRIES, FROZEN
1 cup (unthawed)
unsweetened

LITE BEEF POT ROAST
1 entree (206 calories)

SALAD DRESSING, RANCH
2 tbsp (70 calories)
ranch, & dip ''Lite'' refrigerated

BROCCOLI FLOWER CLUSTERS, RAW
1 cup

APPLE JUICE
8 fl oz

Dinner

SPAGHETTI SAUCE, CHUNKY
1 cup (100 calories)

SPAGHETTI PASTA, COOKED
1 cup (197 calories)

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

DINNER ROLL W/BUTTER
1 roll w/1 pat of butter

DIET SODA
12 fl oz

Morning Snack

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

YOGURT, LOW FAT
4.1 oz (118 calories)

APPLE, RAW
1 small

Afternoon Snack

CRANBERRY JUICE COCKTAIL
1 cup (45 calories)
low calorie

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

CELERY, RAW
1 cup
strips

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz (90 calories)

MILK, 2%
1 cup

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

CHOCOLATE SYRUP
1 tbsp (52 calories)

Thursday

Basic Nutritional Summary:
Total Calories:  
2222
Fat: 
66 grams
Protein: 
91 grams
Carbohydrates:  
327 grams
Sat Fat:  
16 grams
Chol: 
230 mg
Sodium:  
3426 mg
Fiber:
15 grams

Breakfast

FRENCH TOAST, FROZEN
1 slice (240 calories)

MILK, 2%
1 cup

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

PANCAKE SYRUP, LOWER CALORIE
2 tbsp (50 calories)

Lunch

DIET SODA
6 fl oz

LITE ORANGE CHICKEN FROZEN ENTREE
1 entree (267 calories)

FRUIT COCKTAIL IN EXTRA LIGHT SYRUP
1 cup (120 calories)

Dinner

EASY MEATLOAF
1 serving

CARROT, FROZEN
1/2 cup

LOW-FAT CAESAR SALAD
1 serving

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

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

MILK, 2%
1 cup

Morning Snack

CRISPBREAD, GARLIC
2 crackers (30 calories)

VEGETABLE JUICE, LOW SALT
8 fl oz (60 calories)

CELERY
1 cup

Afternoon Snack

CHEESE, LOW FAT,
slice 2 slices (98 calories)
cheddar or colby

APPLE, RAW
1 small

APPLE JUICE
8 fl oz

CRACKER, REDUCED FAT
6 crackers (60 calories)
classic golden cracker

Evening Snack

VANILLA ICE CREAM, LIGHT
1 cup (198 calories)

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2229
Fat: 
78 grams
Protein: 
77 grams
Carbohydrates:  
305 grams
Sat Fat:  
9 grams
Chol: 
79 mg
Sodium:  
3011 mg
Fiber:
17 grams

Breakfast

GRAPEFRUIT
1/2 fruit

COFFEE, BREWED, PREPARED
1 cup

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

PLAIN BAGEL
1 bagel (156 calories)

Lunch

ORANGE, ALL VARIETIES, RAW
1 small

SALAD, TOSSED, W/O DRESSING
2 cups

SALAD DRESSING, RANCH
2 tbsp (70 calories)
ranch, & dip ''Lite'' refrigerated

BARBECUE CHICKEN FROZEN ENTREE
1 meal (217 calories)

DIET SODA
12 fl oz

CHOCOLATE COOKIE, NONFAT
2 cookie (100 calories)
double fudge cookie cakes

 

Dinner

ITALIAN SALAD, LOWFAT
1 serving

PARMESAN ANGEL HAIR PASTA
2 servings

BROCCOLI SPEARS, FROZEN
3.3 oz

GREEN TEA (BREWED)
8 oz (1 cup)

GRILLED HERB TOMATOES
2 servings

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

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

Morning Snack

CRACKER, REDUCED FAT
12 crackers (120 calories)
classic golden cracker

CHEESE, LOW FAT
1 cubic-inches (30 calories)
cheddar or colby

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

CANTALOUPE, RAW
1 wedge

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

YOGURT, LOWFAT
4.1 oz (118 calories)

GRANOLA, LOW-FAT
2/3 cup (201 calories)

Evening Snack

MILK, 2%
1 cup

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

Saturday

Basic Nutritional Summary:
Total Calories:  
2,287
Fat: 
76 grams
Protein: 
78  grams
Carbohydrates:  
307 grams
Sat Fat:  
10 grams
Chol: 
56 mg
Sodium:  
2829 mg
Fiber:
32 grams

Breakfast

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

MILK, 2%
1 cup

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

Lunch

PEAR, RAW
1 pear

CHICKEN A L'ORANGE FROZEN MEAL
1 meal (267 calories)

SALAD, TOSSED, W/O DRESSING
2 cups

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

DIET SODA
12 fl oz

Dinner

SALMON PASTA SALAD
1 servings

MIXED GRAIN BREAD
2 slices (130 calories)

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

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

BERRY BLEND DRINK MIX
8 fl oz sugar-free

BANANA, RAW
1 medium

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

Afternoon Snack

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

CARROT, RAW
1 cup strips or slices

CELERY, RAW
1 cup strips

GRANOLA, LOWFAT
2/3 cup (201 calories)

Evening Snack

PUDDING, CHOCOLATE, NONFAT, READY-TO-SERVE
1 snack (100 calories)

LITE CREAM TOPPING
2 tbsp (16 calories)

RASPBERRIES
1 cup

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2,245
Fat: 
62 grams
Protein: 
88  grams
Carbohydrates:  
328 grams
Sat Fat:  
9 grams
Chol: 
121 mg
Sodium:  
2852 mg
Fiber:
30 grams

Breakfast

GREEN TEA (BREWED) 8 oz (1 cup)

PANCAKE, FROZEN, LOWFAT
3 pancakes (150 calories)

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

PANCAKE SYRUP, LOWER CALORIE
2 tbsp (50 calories)

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

BEEF POT ROAST FROZEN MEAL
1 meal (206 calories)

PRETZELS, HARD, NO SALT
15 twists (340 calories)

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD DRESSING, RANCH
2 tbsp (70 calories)
ranch, & dip ''Lite'' refrigerated

DIET SODA
12 fl oz

 

Dinner

POTATO, BAKED, UNSALTED
1 potato

BROCCOLI FLORETS, FROZEN
3.3 oz
florets "Deluxe"

BROILED HERB CHICKEN
1 serving

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

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

SOUR CREAM, LIGHT
2 tbsp (40 calories)

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

Morning Snack

PEAR, RAW
1 pear

CRACKER, REDUCED FAT
6 crackers (60 calories)
classic golden cracker

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

PEANUT BUTTER, CREAMY
1 tbsp (95 calories)

Afternoon Snack

GRAPES
20 grapes (seedless)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

MILK, 2%
1 cup

RASPBERRIES
1 cup
frozen

CREAM TOPPING, NONDAIRY
1 tbsp (16 calories)
Frozen, light