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2400 Calorie Week 4 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2401
Fat: 
68 grams
Protein: 
80 grams
Carbohydrates:  
345 grams
Sat Fat:  
10 grams
Chol: 
100 mg
Sodium:  
2727 mg
Fiber:
35 grams

Breakfast

MULTIGRAIN CEREAL, HOT, DRY
1 cup (266 calories)

BANANA, RAW
1 medium

COFFEE, BREWED, PREPARED
1 cup

MILK, 2%
1 cup

Lunch

PEAR, RAW
1 pear

DIET SODA
12 fl oz

LASAGNA BAKE ENTREE, FROZEN, LOWFAT
1 meal (280 calories)

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

SALAD, TOSSED, W/O DRESSING
1 cup

Dinner

SALMON IN PARCHMENT
1 serving

POTATO, BAKED, UNSALTED
1 potato

GREEN TEA (BREWED)
8 oz (1 cup)

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

SOUR CREAM, LIGHT
2 tbsp (40 calories)

LOWFAT CAESAR SALAD
1 serving

GRILLED HERB TOMATOES
2 servings

Morning Snack

CRACKER, REDUCED FAT
4 crackers 40 calories)
classic golden cracker

CRANBERRY JUICE COCKTAIL
1 cup (45 calories)
low calorie

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

CELERY
1 cup

Afternoon Snack

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

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Evening Snack

MILK, 2%
1 cup

ANGEL FOOD CAKE,
3 oz (210 calories) commercially prepared

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2,422
Fat: 
82 grams
Protein: 
61  grams
Carbohydrates:  
334 grams
Sat Fat:  
10 grams
Chol: 
73 mg
Sodium:  
2914 mg
Fiber:
28 grams

Breakfast

CEREAL
2 cups (218 calories)

BANANA, RAW
1 medium

MIXED GRAIN BREAD
2 slices (120 calories)

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

COFFEE
1 cup

MILK, 2%
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

 

Lunch

CHEESE RAVIOLI, FROZEN ENTREE
1 meal (260 calories)

SALAD TOSSED W/O DRESSING
2 cups

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

DIET SODA
12 fl oz

PEACH, RAW
1 medium
Peaches, raw

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

Dinner

PARMESAN ANGEL HAIR PASTA
2 servings

BROCCOLI, FROZEN
3.3 oz

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

SPINACH, RAW
1 cup

GREEN TEA (BREWED)
8 oz (1 cup)

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

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

Morning Snack

GRAPES, SEEDLESS
3 oz.

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Afternoon Snack

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

CARROT, RAW
1 cup

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

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

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

MILK, 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
2413

Breakfast

COFFEE, BREWED, PREPARED
1 cup

FRENCH TOAST, CINNAMON, FROZEN
2 slices (480 calories), LOWFAT

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

PANCAKE SYRUP, LOWER CALORIE
1 tbsp (25 calories)

MILK, 2%
1 cup

Lunch

PLUM, RAW
1 fruit

DIET SODA
6 fl oz

FROZEN LITE FETTUCCINE ALFREDO
1 meal (240 calories)

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

Dinner

ITALIAN SALAD, LOWFAT
1 serving

EASY MEATLOAF
1 serving

SWEET POTATO, BAKED UNSALTED
1 potato

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

CARROT, FROZEN
1 cup

BLUEBERRIES, FROZEN
1 cup (unthawed)
unsweetened

CREAM TOPPING, NONDAIRY
1 tbsp (8 calories)
Frozen, light

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

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

Morning Snack

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

YOGURT, LOW FAT
4.1 oz (118 calories)

CELERY
1 cup

PEANUT BUTTER
2 tbsp (190 calories)

Afternoon Snack

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

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Evening Snack

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

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
2434
Fat: 
87 grams
Protein: 
103 grams
Carbohydrates:  
327 grams
Sat Fat:  
20 grams
Chol: 
212 mg
Sodium:  
3351 mg
Fiber:
31 grams

Breakfast

COFFEE
1 cup

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

CREAM CHEESE, SOFT, LIGHT, PLAIN
3 tbsp (105 calories)

STRAWBERRIES
1 cup

Lunch

GRAPES, SEEDLESS
30 grapes

EASY MEATLOAF
1 serving (leftover)

SWEET POTATO, BAKED UNSALTED
1 potato

CARROT, FROZEN
1 cup
baby, whole "Select"

DIET SODA
12 fl oz

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

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN & BROWN RICE DINNER
2 servings

CAESAR SALAD, LOWFAT
1 serving

BROCCOLI FLORETS, FROZEN
3.3 oz, florets "Deluxe"

PINEAPPLE, RAW
1 cup diced

BRAN BREAD
2 slices (122 calories)

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

GREEN TEA (BREWED)
8 oz (1 cup)

Morning Snack

CELERY
1 cup

PEANUT BUTTER
2 tbsp (190 calories)

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

Afternoon Snack

CRANBERRY JUICE COCKTAIL
1 cup (45 calories)
low calorie

YOGURT, LOW FAT
4.1 oz (118 calories)

Evening Snack

CLAIR, CHOCOLATE
1clair, frozen (140 calories)

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2408
Fat: 
80 grams
Protein: 
80 grams
Carbohydrates:  
312 grams
Sat Fat:  
13 grams
Chol: 
81 mg
Sodium:  
3371 mg
Fiber:
22 grams

Breakfast

BANANA, RAW
1 medium

COFFEE, BREWED, PREPARED
1 cup

ENGLISH MUFFIN
1 muffin (130 calories)

MILK, 2%
1 cup

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

Lunch

TANGERINE, RAW
1 medium

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

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

BROCCOLI, RAW
1 cup

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

DIET SODA
12 fl oz

 

Dinner

BEETS, BOILED
2 beets

APPLESAUCE
1/2 cup (83 calories)

GREEN TEA (BREWED)
8 oz (1 cup)

CHICKEN AND VEGETABLES
1 serving

MIXED GRAIN BREAD
2 slices (130 calories)

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

Morning Snack

COTTAGE CHEESE, LOW-FAT
4 oz (110 calories)

CRACKER, REDUCED FAT
8 crackers (80 calories)
classic golden cracker

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

Afternoon Snack

GRANOLA/CEREAL BAR, ALMOND
1 bar (90 calories)
almond & brown sugar, crunchy, low-fat

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Evening Snack

SORBET, RASPBERRY
1/2 cup (120 calories)

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
2419
Fat: 
89 grams
Protein: 
101 grams
Carbohydrates:  
289 grams
Sat Fat:  
17 grams
Chol: 
136 mg
Sodium:  
3196 mg
Fiber:
43 grams

Breakfast

BLUEBERRIES, FROZEN
3/4 cup (unthawed)
unsweetened

GREEN TEA (BREWED)
8 oz (I CUP)

PANCAKE, FROZEN, LOWFAT
3 pancakes (150 calories)

PANCAKE SYRUP, LOWER CALORIE
3 tbsp (75 calories)

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

MILK, 2%
1 cup

Lunch

BEEF POT ROAST MEAL, FROZEN
1 meal (207 calories)

PEACH, RAW
1 small

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

CARROTS, RAW
1 cup

Dinner

EASY HALIBUT STEAKS
1 serving

SWEET POTATO, BAKED, UNSALTED
2 small

SALAD, TOSSED W/O DRESSING
 2 cups

SALAD DRESSING, RANCH
2 tbsp (70 calories) lite

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

DIET SODA
12 fl oz

Morning Snack

PEANUT BUTTER, CHUNKY
2 tbsp (190 calories)

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

APPLE, RAW
1 medium

 

Afternoon Snack

POPCORN, MICROWAVE, LIGHT
3 cups (80 calories)

TANGERINE, RAW
1 medium

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

VANILLA ICE CREAM, LIGHT
1 cup (198 calories)

CHOCOLATE SYRUP
1 tbsp (52 calories)

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

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2454
Fat: 
70 grams
Protein: 
105  grams
Carbohydrates:  
353 grams
Sat Fat:  
12 grams
Chol: 
156 mg
Sodium:  
2751 mg
Fiber:
24 grams

Breakfast

ENGLISH MUFFIN
1 muffin (130 calories)

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

GREEN TEA (BREWED)
8 oz (1 cup)

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

MIXED GRAIN BREAD
2 slices (130 calories)

SPINACH, RAW
1 cup

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

LITE ORANGE CHICKEN FROZEN
1 entrée (270 calories)

DIET SODA
12 fl oz

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

Dinner

BROILED HERB CHICKEN
1 serving

BROWN RICE, COOKED
1 cup (218 calories)

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

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

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

GREEN TEA (BREWED)
8 oz (1 cup)

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

Morning Snack

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

PLUM, RAW
1 fruit
plums, raw

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

Afternoon Snack

YOGURT, LOWFAT
4.1 oz (118 calories)

CELERY
1 cup

LEMONADE DRINK MIX, SUGARLESS
8 fl oz

Evening Snack

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

BROWNIE, FROZEN, LIGHT
1.23 oz (90 calories)

CHOCOLATE SYRUP
2 tbsp (52 calories)

MILK, 2%
1 cup

STRAWBERRIES, RAW
1 cup sliced