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2200 Calorie Week 5 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2234
Fat: 
64 grams
Protein: 
88  grams
Carbohydrates:  
300 grams
Sat Fat:  
12 grams
Chol: 
161 mg
Sodium:  
2226 mg
Fiber:
32 grams

Breakfast

recipes/PANCAKE SYRUP, REDUCED CALORIE
1 tbsp (25 calories)

recipes/MILK 2%
1 cup

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

recipes/BLUEBERRIES, FROZEN
1 cup

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

Lunch

recipes/LASAGNA BAKE FROZEN ENTREE
1 meal (280 calories)

recipes/recipes/"HOME ON THE RANCH" STYLE VEGETABLESrecipes/
1 serving (leftover)

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

recipes/DIET SODA

Dinner

recipes/recipes/EASY HALIBUT STEAKSrecipes/
1 serving

recipes/recipes/ITALIAN SALAD, LOWFATrecipes/
1 serving

recipes/ACORN SQUASH, BAKED, NO SALT
1.5 cup

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

recipes/FRENCH BREAD DOUGH
1 slice (60 calories) refrigerated, crusty, 1" slice

recipes/COUSCOUS, ORIGINAL PLAIN
1 cup (230 calories)

recipes/LEMONADE DRINK MIX
8 fl oz sugar-free

Morning Snack

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

recipes/APPLE JUICE
8 fl oz (100%)

Afternoon Snack

recipes/YOGURT, LOWFAT
4.1 oz (118 calories)

recipes/FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Evening Snack

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

recipes/MILK 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2259
Fat: 
64 grams
Protein: 
84  grams
Carbohydrates:  
321 grams
Sat Fat:  
9 grams
Chol: 
93 mg
Sodium:  
3298 mg
Fiber:
27 grams

Breakfast

recipes/ENGLISH MUFFIN
1 muffin (130 calories)

recipes/PEANUT BUTTER
2 tbsp (190 calories)

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

recipes/MILK, 2%
1 cup

Lunch

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

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

recipes/DIET SODA
12 fl oz

recipes/SALAD, TOSSED, W/O DRESSING
2 cups

recipes/CHOCOLATE COOKIE, NONFAT
3 cookies (150 calories)

Dinner

recipes/recipes/CAESAR SALAD LOWFATrecipes/
1 serving

recipes/recipes/SLOPPY JOESrecipes/
1 serving

recipes/SWEET POTATO, BAKED, UNSALTED
1 small

recipes/CORN ON THE COB, YELLOW, BOILED, NO SALT
1 ear

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

recipes/LEMONADE DRINK MIX, SUGARLESS
8 fl oz sugar-free

 

Morning Snack

recipes/CELERY, RAW
1 cup (strips)

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

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

Afternoon Snack

recipes/GREEN TEA, BREWED
1 cup

recipes/GRANOLA, LOWFAT
2/3 cup (200 calories) ready to eat

recipes/COTTAGE CHEESE, LOWFAT
4 oz (100 calories)

Evening Snack

recipes/ANGEL FOOD CAKE, SNACK
2 oz (140 calories)

recipes/STRAWBERRIES, RAW
1 cup

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

recipes/MILK 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
2226

Breakfast

recipes/YOGURT, LOWFAT
4.1 oz (118 calories)

recipes/MILK, 2%
1 cup

recipes/PLAIN BAGEL
1 bagel (156 calories)

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

recipes/JELLY, RASPBERRY, REDUCED-CALORIE
1 tbsp (24 calories) 

recipes/GRANOLA, LOWFAT
1 cup (302 calories)

Lunch

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

recipes/SALAD TOSSED W/O DRESSING
2 cups

recipes/CHICKEN A L'ORANGE FROZEN ENTREE
1 meal (270 calories)

recipes/CORN ON THE COB, YELLOW, BOILED, NO SALT
1 ear

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

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

Dinner

recipes/recipes/VEGGIE VOLLEY BOWLrecipes/
1 serving

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

recipes/BRAN BREAD
2 slices (122 calories)

recipes/DIET SODA
12 fl oz

Morning Snack

recipes/FRUIT PUNCH DRINK MIX, SUGARLESS
8 fl oz

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

recipes/CARROT, RAW
1 cup  

Afternoon Snack

recipes/LEMONADE DRINK MIX, SUGARLESS
8 fl oz

recipes/PLUM, RAW
1 plum

recipes/CHOCOLATE COOKIE, NON-FAT
1 cookie (50 calories)

Evening Snack

recipes/BROWNIE, FROZEN, LIGHT
1.23 oz (90 calories)

recipes/MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
2204
Fat: 
56 grams
Protein: 
62 grams
Carbohydrates:  
340 grams
Sat Fat:  
9 grams
Chol: 
21 mg
Sodium:  
3228 mg
Fiber:
35 grams

Breakfast

recipes/MILK 2%
1 cup

recipes/BANANA, RAW
1 medium

recipes/MULTI-GRAIN CEREAL
2 cups (218 calories)

recipes/ORANGE JUICE PLUS CALCIUM
8 fl oz

 

Lunch

recipes/recipes/VEGGIE VOLLEY BOWLrecipes/
1 serving (leftover)

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

recipes/BRAN BREAD
1 slice (61 calories)

recipes/DIET SODA
12 fl oz

recipes/APPLE, RAW
1 apple

recipes/VANILLA PUDDING, FAT-FREE
(50 calories) ready to eat

Dinner

recipes/recipes/PARMESAN ANGEL HAIR PASTArecipes/
2 servings

recipes/recipes/GRILLED HERB TOMATOESrecipes/
1 serving

recipes/recipes/CAESAR SALAD, LOWFATrecipes/
1 serving

recipes/DIET SODA 12 fl oz

Morning Snack

recipes/BLUEBERRY, FROZEN
1 cup

recipes/CELERY, RAW
1 cup

recipes/PEANUT BUTTER
1 tbsp (95 calories)

recipes/LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

recipes/CRACKERS, REDUCED FAT
10 crackers (100 calories)

recipes/CHEESE, LOW FAT
2 slices (100 calories)

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

Evening Snack

recipes/MILK 2%
1 cup

recipes/CHOCOLATE COOKIE, NON-FAT
2 cookies (100 calories)

Friday

Basic Nutritional Summary:
Total Calories:  
2216
Fat: 
71 grams
Protein: 
68 grams
Carbohydrates:  
300 grams
Sat Fat:  
11 grams
Chol: 
56 mg
Sodium:  
3112 mg
Fiber:
29 grams

Breakfast

recipes/PLAIN BAGEL 
2 bagels (312 calories)

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

recipes/GRAPEFRUIT
1/2 fruit

recipes/JELLY, GRAPE, LOWER CALORIE
2 tbsp (32 calories)

recipes/MILK 2%
1 cup

Lunch

recipes/PARMESAN recipes/ANGEL HAIR PASTArecipes/
1 serving (leftover)

recipes/recipes/LOW-FAT CAESAR SALAD, LOWFATrecipes/
1 serving (leftover)

recipes/DIET SODA
12 fl oz

recipes/FRENCH BREAD DOUGH
refrigerated, crusty
1 slice (60 calories)

recipes/MARGARINE LIKE SPREAD
40% fat
2 tbsp (100 calories)

Dinner

recipes/recipes/CHICKEN & VEGETABLESrecipes/
1 serving

recipes/recipes/ITALIAN SALAD, LOWFATrecipes/
1 serving

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

recipes/BERRY BLEND DRINK MIX
8 fl oz sugar-free

recipes/MIXED GRAIN BREAD
2 slices (130 calories)

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

Morning Snack

recipes/GRANOLA, LOWFAT
1/2 cup (151 calories) ready to eat

recipes/YOGURT, LOWFAT
4.1 oz (118 calories)

recipes/LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

recipes/CARROT, RAW
1.5 cups

recipes/DIP, BLACK BEAN, NONFAT
2 oz (46 calories)

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

Evening Snack

recipes/MILK 2%
1 cup

recipes/BLUEBERRY, FROZEN
1 cup

recipes/LITE CREAM TOPPING, NON-DAIRY
2 tbsp (16 calories)

recipes/YOGURT, LOWFAT
4.1 oz (118 calories) 

Saturday

Basic Nutritional Summary:
Total Calories:  
2278
Fat: 
80 grams
Protein: 
83  grams
Carbohydrates:  
328 grams
Sat Fat:  
16 grams
Chol: 
124 mg
Sodium:  
2744 mg
Fiber:
35 grams

Breakfast

recipes/MIXED GRAIN BREAD
2 slices (130 calories)

recipes/YOGURT, LOWFAT
4.1 oz (118 calories)

recipes/GRANOLA, LOWFAT
1/2 cup (151 calories)

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

recipes/MILK 2%
1 cup

Lunch

recipes/LIGHT ROAST TURKEY MEDALLIONS FROZEN ENTREE
1 serving (214 calories)

recipes/recipes/ITALIAN SALAD, LOWFATrecipes/
1 serving (leftover)

recipes/APPLE, RAW
1 small

recipes/MILK 2%
1 cup

Dinner

recipes/DINNER ROLL WITH BUTTER
1 serving (1 roll with 1 pat of butter

recipes/recipes/EASY MEATLOAFrecipes/
1 serving

recipes/SWEET POTATO, BAKED, UNSALTED
1 small

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

recipes/MIXED VEGETABLES, BOILED, NO SALT
1 cup

recipes/DIET SODA
12 fl oz

Morning Snack

recipes/CELERY, RAW 1 cup (strips)

recipes/PEANUT BUTTER 1 tbsp (95 calories)

recipes/FRUIT PUNCH DRINK MIX 8 fl oz sugar-free

Afternoon Snack

recipes/GRANOLA/CEREAL BAR ALMOND LOW-FAT
1 bar (90 calories)

recipes/LEMONADE DRINK MIX 8 fl oz sugar-free

Evening Snack

recipes/MILK 2%
1 cup

recipes/BROWNIE, FROZEN, LIGHT
1.23 oz (90 calories)

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

recipes/CHOCOLATE SYRUP
1 tbsp (52 calories)

recipes/STRAWBERRY, RAW
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2232
Fat: 
55 grams
Protein: 
77  grams
Carbohydrates:  
314 grams
Sat Fat:  
10 grams
Chol: 
140 mg
Sodium:  
2346 mg
Fiber:
26 grams

Breakfast

recipes/MUFFIN, BLUEBERRY, FROZEN, LIGHT
2 muffins (340 calories)

recipes/BANANA, RAW
1 medium

recipes/MILK 2%
1 cup

Lunch

recipes/CHEESE RAVIOLI FROZEN ENTREE
1 meal (260 calories)

recipes/BROCCOLI, RAW
1 cup (chopped)

recipes/SALAD TOSSED W/O DRESSING
2 cups

recipes/SALAD DRESSING, RANCH, LIGHT
3 tbsp (105 calories) 

recipes/SALAD DRESSING, ITALIAN, DIET
2 tbsp (70 calories)

recipes/APPLE, RAW
1 small

recipes/DIET SODA
12 fl oz

Dinner

recipes/POTATO, BAKED
1 potato

recipes/recipes/BROILED HERB CHICKENrecipes/
1 serving

recipes/recipes/"HOME ON THE RANCH" STYLE VEGETABLESrecipes/
1 serving

recipes/recipes/ITALIAN SALAD, LOWFATrecipes/
1 serving

recipes/MARGARINE-LIKE SPREAD, 40% FAT
3 tbsp (150 calories)

Morning Snack

recipes/GRANOLA/CEREAL BAR, ALMOND
1 bar (90 calories) almond & brown sugar, crunchy, LOWFAT

recipes/YOGURT, LOWFAT
4.1 oz (118 calories)

recipes/LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

recipes/FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

recipes/CELERY, RAW
1 cup

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

 

 

 

Evening Snack

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

recipes/MILK 2%
1 cup