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1600 Calorie Week 2 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1671
Fat: 
36 grams
Protein: 
62  grams
Carbohydrates:  
253 grams
Sat Fat:  
3 grams
Chol: 
58 mg
Sodium:  
2782 mg
Fiber: 25 grams

Breakfast

LOWFAT "CHEESY" CHEESE DANISH
2 servings

GRAPEFRUIT, FLORIDA, RAW
1/2 fruit

COFFEE
1 cup

MILK, 2%
1 cup

Lunch

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

HAM SANDWICH
1 serving

VEGETABLE SOUP
1 service
(120 calories)
"Country Vegetable" 7.5 oz, ready to serve

LEMONADE DRINK, LOW CALORIE 
8 oz 

Dinner

SLOPPY JOES
1 serving

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

APPLESAUCE, ORIGINAL
1/2 cup
(83 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

PEAR, RAW 
1 pear

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

CELERY RAW
1 cup
strips

SALAD DRESSING, RANCH LIGHT
1 tbsp
(70 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

CHOCOLATE PUDDING, NONFAT
1 snack
(100 calories)

LITE CREAM TOPPING, NONDAIRY FROZEN
2 tbsp
(16 calories)

MILK, 2%
1 cup

Tuesday

Basic Nutritional Summary:
Total Calories:  
1611
Fat: 
44 grams
Protein: 
57  grams
Carbohydrates:  
238 grams
Sat Fat:  
7 grams
Chol: 
48 mg
Sodium:  
1985 mg
Fiber: 23 grams

Breakfast

PLAIN BAGEL
1 bagel
(156 calories)

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

BANANA BREAKFAST SHAKE
1 serving 

COFFEE, BREWED,  1 cup

Lunch

"HOME ON THE RANCH" STYLE VEGETABLES  
1 serving 

SLOPPY JOES
1 serving (leftover)

PEAR, RAW
1 pear

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

PARMESAN ANGEL HAIR PASTA
1 serving

PEAS AND CARROTS, BOILED, NO SALT
1/2 cup
frozen, drained

FRENCH BREAD DOUGH 
2 slices
(120 calories)

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

DIET SODA
12 oz

Morning Snack

POPCORN, AIR-POPPED
3 cups
(92 calories)

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

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

CELERY RAW
1 cup
strips

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

CHOCOLATE COOKIE, NONFAT
2 cookies

MILK, 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
1619
Fat: 
50 grams
Protein: 
82  grams
Carbohydrates:  
197 grams
Sat Fat:  
10 grams
Chol: 
259 mg
Sodium:  
2387 mg
Fiber: 12 grams

Breakfast

FRENCH TOAST CINNAMON
2 slices, frozen
(480 calories)

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp
(25 calories)

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

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

PARMESAN ANGEL HAIR PASTA
1 serving (leftover)

CAULIFLOWER, GREEN, RAW
1 cup

SALAD DRESSING, RANCH, LITE
1 TBSP 
(35 calories)

RAISIN, SEEDLESS
1 box
(42 calories)

DIET SODA
12 fl oz

Dinner

EASY HALIBUT STEAKS
1 serving

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

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

LOW-FAT CAESAR SALAD
1 serving

ASPARAGUS, BOILED
1 cup

GREEN TEA (BREWED) 
8 oz 
1 cup

Morning Snack

GRAPE, EUROPEAN-TYPE
12 seedless grapes

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

CRACKER, REDUCED FAT
10 crackers
(100 calories)

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz
(90 calories)

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
1611
Fat: 
41 grams
Protein: 
46  grams
Carbohydrates:  
263 grams
Sat Fat:  
7 grams
Chol: 
30 mg
Sodium:  
2519 mg
Fiber: 28 grams

Breakfast

STRAWBERRY YOGURT BREAKFAST SPLIT 
1 serving

COFFEE, BREWED
1 cup

Lunch

TUNA SALAD PITA SANDWICHES
1serving

BANANA, RAW
1 medium

PRETZELS, CLASSIC THIN TWISTS
15 pretzels
(183 calories)

DIET SODA
12 fl oz

Dinner

EASY MEATLOAF  
1 serving

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

MARGARINE-LIKE SPREAD, 40% FAT 
1tbsp

ZUCCHINI W/SKIN, BOILED IN SALT
1 cup

CARROT, FROZEN
1/2 cup

BAKED APPLE
1 serving

GREEN TEA (BREWED) 
8 oz 
1 cup

Morning Snack

PLUM, RAW
1 plum

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

CELERY, RAW 
1 cup

PEANUT BUTTER
1 tbsp

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

SORBET, RASPBERRY
1/2 cup
(120 calories)

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
1605
Fat: 
39 grams
Protein: 
46  grams
Carbohydrates:  
240 grams
Sat Fat:  
8 grams
Chol: 
46 mg
Sodium:  
2373 mg
Fiber: 24 grams

Breakfast

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

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

ORANGE, ALL VARIETIES, RAW
1 small

MILK, 2% 1 cup

COFFEE
1 cup

Lunch

CHICKEN, ENCHILADA MEAL, FROZEN
1 pkg (298 calories)

YOGURT, BLUEBERRY, LOW-FAT
4.4 oz
(130 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Dinner

PENNE PASTA WITH GRILLED VEGETABLES
2 servings

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

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

DIET SODA
12 fl oz

Morning Snack

POPCORN, MICROWAVE
3 cups
(80 calories)
buttered flavored, light

VEGETABLE JUICE
6 fl oz
(35 calories)

Afternoon Snack

GRAPE, EUROPEAN-TYPE
12 seedless grapes

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

CHOCOLATE COOKIE, NONFAT
2 cookies

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
1611
Fat: 
55 grams
Protein: 
76  grams
Carbohydrates:  
179 grams
Sat Fat:  
9 grams
Chol: 
146 mg
Sodium:  
2857 mg
Fiber: 15 grams

Breakfast

MUFFIN, BLUEBERRY, FROZEN
1 muffin
(170 calories)

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

ORANGE, ALL VARIETIES, RAW
1 small

GREEN TEA (BREWED) 
8 oz 
1 cup

MILK, 2%
1 cup

Lunch

ROAST BEEF AND HORSERADISH SANDWICH 
1 serving

PRETZELS, CLASSIC THIN TWISTS
10 pretzels
(122 calories)

PLUM, RAW
1 fruit

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Dinner

BROILED HERB CHICKEN
1 serving

GREEN BEANS WITH ALMONDS, FROZEN
1/2 cup

SWEET POTATO, BAKED, UNSALTED
1 small

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

LEMONADE DRINK MIX
8 fl oz
sugar-free

Morning Snack

BROCCOLI FLOWER CLUSTERS, RAW
1 cup

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

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

GRAHAM CRACKER
1 serving
(118 calories)

MILK, 2% 
1 cup

Evening Snack

SORBET, TROPICAL, LEMON
1/2 cup
(97 calories)

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
1604
Fat: 
45 grams
Protein: 
75  grams
Carbohydrates:  
197 grams
Sat Fat:  
4 grams
Chol: 
121 mg
Sodium:  
1707 mg
Fiber: 21 grams

Breakfast

MULTIGRAIN CEREAL, HOT, DRY  
1/2 cup
(133 calories)

COFFEE
1 cup

MILK, 2% 
1 cup

Lunch

LOW-FAT CAESAR SALAD  
1 serving

LIGHT CHICKEN A L'ORANGE FROZEN ENTREE
(267 calories)

PEAR, RAW
1 pear

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN AND BROWN RICE DINNER  
1 serving 

BROCCOLI FLORETS, FROZEN 
3.3 oz
florets "Deluxe"

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

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

DIET SODA
12 fl oz

Morning Snack

APPLE, RAW 
1 cup
sliced

PEANUT BUTTER, CREAMY
1 tbsp

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

PLUM, RAW
1 plum

CRACKERS, REDUCED FAT, 
6 crackers
(60 calories)
reduced-fat, classic golden cracker

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

WHIPPED BLUEBERRY DELIGHT:
BLUEBERRIES, FROZEN
1 cup
(unthawed)

LITE CREAM TOPPING, NONDAIRY
2 tbsp
(16 calories)

MILK 2%
1 cup