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1800 Calorie Week 4 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1849
Fat: 
60 grams
Protein: 
77  grams
Carbohydrates:  
256 grams
Sat Fat:  
10 grams
Chol: 
116 mg
Sodium:  
2414 mg
Fiber:
20 grams

Breakfast

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp (25 calories)

ORANGE JUICE PLUS CALCIUM
4 fl oz

PANCAKE BUTTERMILK FROZEN
1/2 pkg (140 calories)

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

BLUEBERRIES
1 cup

Lunch

CHICKEN A L'ORANGE FROZEN MEAL
1 package (270 calories)

GRAPES,
30 grapes (seedless)

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

Dinner

EASY MEATLOAF
1 serving

SWEET POTATO, BAKED, UNSALTED
1 potato

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

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD DRESSING, RANCH LITE
2 tbsp (70 calories)

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

CELERY, RAW
1 cup (strips)

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

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

APPLE, RAW
1 small

PEANUT BUTTER, CHUNKY
1 tbsp (95 calories)

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Evening Snack

PUDDING, CHOCOLATE, NONFAT
1 snack (100 calories)

BANANA
1/2 medium

MILK 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1807
Fat: 
42 grams
Protein: 
53  grams
Carbohydrates:  
281 grams
Sat Fat:  
6 grams
Chol: 
49 mg
Sodium:  
1303 mg
Fiber:
33 grams

Breakfast

MILK, 2%
1 cup

BANANA,
1 medium

MULTIGRAIN CEREAL, DRY
1 cup (266 calories)

 

Lunch

ROAST TURKEY MEDALLIONS FROZEN ENTREE
1 package (240 calories)

SPINACH, RAW
1 cup

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

CRANBERRY JUICE COCKTAIL, DIET
1/2 cup (22 calories)

Dinner

PARMESAN ANGEL HAIR PASTA
2 servings

ITALIAN SALAD LOWFAT
1 serving

GARLIC BREAD, FROZEN
1.7 oz (170 calories)

ACORN SQUASH, BOILED, NO SALT
1 cup

MILK, 2%
1 cup

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

PEACH
1 peach

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

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz sugar-free

Afternoon Snack

FRUIT PUNCH DRINK MIX, SUGARLESS
8 fl oz sugar-free

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

Evening Snack

CHOCOLATE COOKIE
1 cookie (50 calories), non-fat

COFFEE, BREWED, PREPARED
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
1789

Breakfast

BAGEL, PLAIN, TOASTED
1 bagel (156 calories)

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

ORANGE
1 small

MILK, 2%
1 cup

Lunch

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

CHICKEN SOUP
1 cup (80 calories) w/ ribbon pasta

DIET SODA
12 fl oz

GRAPES
1 cup

Dinner

BROILED HERBED CHICKEN
1 serving

GRILLED HERBED TOMATOES
1 serving

GREEN BEANS W/ ALMONDS, FROZEN
2/3 cup ("Harvest Fresh")

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

FRUIT PUNCH DRINK MIX
8 fl oz, sugar-free

GRAHAM CRACKER
4 crackers (118 calories)

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

Afternoon Snack

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz

TORTILLA CHIPS
12 chips (140 calories)

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

Evening Snack

LOWFAT CHOCOLATE CLAIR, FROZEN
1clair (140 calories)

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
1842
Fat: 
42 grams
Protein: 
59 grams
Carbohydrates:  
274 grams
Sat Fat:  
10 grams
Chol: 
95 mg
Sodium:  
2302 mg
Fiber:
23 grams

Breakfast

MILK 2%
1 cup

GREEN TEA (BREWED)
8 oz (1 cup)

ENGLISH MUFFIN
1 muffin (130 calories)

ORANGE
1 small

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

Lunch

CHICKEN ENCHILADA FROZEN MEAL
1 package (298 calories)

BROCCOLI FLORETS, FROZEN
3.3 oz

DIET SODA
12 fl oz

 

Dinner

CHICKEN AND VEGETABLES
1 serving

POTATO, BAKED, UNSALTED
1 potato

ASPARAGUS, CANNED, SPEARS
1/2 cup

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

SOUR CREAM, LIGHT
2 tbsp (70 calories)

LEMONADE DRINK MIX
8 fl oz sugar-free

Morning Snack

BLUEBERRIES, FROZEN
1 cup (unthawed)

CHEESE, LOWFAT
1 cubic inch (60 calories)

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

CRACKER, REDUCED FAT
10 crackers (100 calories)

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

Evening Snack

MILK 2%
1 cup

SORBET, STRAWBERRY
3/4 cup (130 calories)

Friday

Basic Nutritional Summary:
Total Calories:  
1840
Fat: 
53 grams
Protein: 
74 grams
Carbohydrates:  
240 grams
Sat Fat:  
8 grams
Chol: 
73 mg
Sodium:  
2170 mg
Fiber:
20 grams

Breakfast

PLAIN BAGEL
1 bagel (156 calories) 

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

BLUEBERRIES, FROZEN
1 cup (unthawed)

MILK, 2%
1 cup

Lunch

CHICKEN A L'ORANGE FROZEN MEAL
1 package (270 calories)

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD, DRESSING, ITALIAN, DIET
1 tbsp (16 calories)

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

DIET SODA
12 fl oz

 

Dinner

SALMON PASTA SALAD
1 serving

CARROT, FROZEN
1/2 cup (baby, whole "Select")

ITALIAN SALAD, LOWFAT
1 serving

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

APPLE, RAW
1 small

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Afternoon Snack

CELERY
1 cup

CRACKERS, REDUCED-FAT
12 crackers ( 120 calories)

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

FRUIT PUNCH DRINK MIX, SUGARLESS
8 fl oz

Evening Snack

MILK 2%
1 cup

YOGURT, SUGAR-FREE, FROZEN
low-fat (104 calories)

Saturday

Basic Nutritional Summary:
Total Calories:  
1824
Fat: 
65 grams
Protein: 
55  grams
Carbohydrates:  
238 grams
Sat Fat:  
11 grams
Chol: 
60 mg
Sodium:  
2960 mg
Fiber:
23 grams

Breakfast

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

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

ORANGE
1 small

GREEN TEA (BREWED)
8 oz (1 cup)

MILK 2%
1 cup

Lunch

CARROT, RAW
4 strips

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

ROAST TURKEY MEDALLION MEAL, FROZEN
1 meal (240 calories)

ITALIAN SALAD LOWFAT
1 serving (leftover)

DIET SODA
12 fl oz

Dinner

PIZZA, FROZEN, SUPREME
1/4 pie (380 calories)

PEAR
1 pear

LOWFAT CAESAR SALAD
1 serving

MILK 2%
1 cup

Morning Snack

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

STRAWBERRY, RAW
1 cup (sliced)

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

GRANOLA, LOWFAT
2/3 cups (200 calories) ready to eat, granola with raisins

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Evening Snack

LEMONADE DRINK MIX
8 fl oz sugar-free

YOGURT, SUGAR-FREE, FROZEN, LOWFAT
1 serving

Sunday

Basic Nutritional Summary:
Total Calories:  
1820
Fat: 
67 grams
Protein: 
57 grams
Carbohydrates:  
227 grams
Sat Fat:  
11 grams
Chol: 
80 mg
Sodium:  
3279 mg
Fiber:
18 grams

Breakfast

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

MUFFIN, BLUEBERRY, FROZEN
1 muffing (170 calories

ORANGE
1 small

MILK 2%
1 cup

Lunch

VEGETABLE SOUP
1 serving (120 calories) ready to serve, can

LITE BEEF POT ROAST FROZEN ENTREE
1 pkg (206 calories)

CRACKERS, REDUCED FAT
6 crackers (60 calories)

DIET SODA
12 fl oz

Dinner

SPAGHETTI SAUCE, CHUNKY
1/2 cup (50 calories)

SPAGHETTI PASTA, NO SALT ADDED
1 cup (oat bran dry)

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

CHEESE, CHEDDAR OR COLBY, LOWFAT
1 oz (shredded)

GARLIC BREAD, FROZEN
1.7 oz (170 calories)

PEAR
1 pear

LOWFAT CAESAR SALAD
1 serving

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

CANTALOUPE, RAW
1 wedge

BERRY BLEND PUNCH DRINK MIX
8 fl oz, sugar-free

CHEESE, LOWFAT
1 cubic-inch (60 calories)

Afternoon Snack

CELERY
1 CUP

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

 

Evening Snack

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

MILK 2%
1 cup