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1800 Calorie Week 1 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1801
Fat: 
60 grams
Protein: 
71  grams
Carbohydrates:  
220 grams
Sat Fat:  
8 grams
Chol: 
80 mg
Sodium:  
2351 mg
Fiber: 23 grams

Breakfast

MUFFIN, BLUEBERRY, FROZEN
1 muffin
(170 calories)

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

GRAPEFRUIT, FLORIDA, RAW
1/2 fruit

COFFEE
1 cup

MILK, 2%
1 cup

Lunch

STRAWBERRIES, FROZEN, UNSWEETENED
1 cup
thawed

TERIYAKI CHICKEN BREAST MEAL, FROZEN
1 pkg
(317 calories)

COTTAGE CHEESE, LOWFAT
4 oz
with peach and pineapple

DIET SODA 
12 fl oz 

Dinner

SLOPPY JOES
1 serving

BAKED POTATO
1 serving

GREEN BEANS, FROZEN
1 cup

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

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

SALAD DRESSING, RANCH LIGHT
1 tbsp
(35 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

CRACKER, REDUCED FAT
8 crackers
(80 calories)

PEANUT BUTTER, CREAMY
2 tbsp
(190 calories) 

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

BROCCOLI RAW
1 cup

DIP, RANCH LIGHT
2tbsp
(70 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

BLUEBERRY, FROZEN
1/2 cup

LITE CREAM TOPPING, NONDAIRY
1 tbsp
(8 calories) 

MILK, 2%
1 cup

Tuesday

Basic Nutritional Summary:
Total Calories:  
1828
Fat: 
49 grams
Protein: 
86  grams
Carbohydrates:  
237 grams
Sat Fat:  
5 grams
Chol: 
98 mg
Sodium:  
2547 mg
Fiber: 24 grams

Breakfast

CEREAL
1.5 cup
(164 calories)

CANTALOUPE, RAW
1 wedge
1/8 of melon

COFFEE, BREWED,  1 cup

MILK, 2%
1 cup

Lunch

TURKEY SANDWICH  
1 serving 

ORANGE
1 small

YOGURT, LOW-FAT
4 oz
(105 calories)

MILK, 2%
1 cup

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN & BROWN RICE DINNER
1 serving

SWEET POTATO, BAKED, UNSALTED
1 small

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

SALAD DRESSING, RANCH LIGHT
2 tbsp
(100 calories)

FRENCH OR VIENNA BREAD
1 slice 
includes sourdough (2.5 x 2 x 1/2")
(78 calories)

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

ASPARAGUS, BOILED
1/2 cup
drained

COFFEE, BREWED,  1 cup

DIET SODA
12 oz

Morning Snack

BRAN BREAD
2 slices
(122 calories)

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

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

BEAN DIP, VEGETARIAN, NONFAT
1 oz
(25 calories)

CARROT, BABY, RAW
1 cup
strips

VEGETABLE JUICE, LOW SALT
6 fl oz

Evening Snack

CHOCOLATE COOKIE, NONFAT
1 cookies
(50 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Wednesday

Basic Nutritional Summary:
Total Calories:  
1822
Fat: 
50 grams
Protein: 
58  grams
Carbohydrates:  
240 grams
Sat Fat:  
8 grams
Chol: 
13 mg
Sodium:  
3124 mg
Fiber: 16 grams

Breakfast

ENGLISH MUFFIN
1 muffin
(130 calories)

BANANA
1 medium

JELLY, LOW-CALORIE
2 tbsp
(12 calories)

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

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

PIZZA, FROZEN, DELUXE, LIGHT
7.32 oz (320 calories)

TANGERINE, RAW
1 medium

CARROT, RAW
10 strips

MILK, 2%
1 cup

Dinner

PARMESAN ANGEL HAIR PASTA
2 servings

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

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

"HOME ON THE RANCH" STYLE VEGETABLES
2 servings

DIET SODA
12 fl oz

Morning Snack

CRACKERS, REDUCED FAT
12 crackers
(120 calories)
classic golden crackers

VEGETABLE JUICE
6 fl oz

Afternoon Snack

POPCORN, MICROWAVE
3 cups
butter flavored, light

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

BAKED APPLE
1 serving

LEMONADE DRINK MIX
8 fl oz
sugar-free

Thursday

Basic Nutritional Summary:
Total Calories:  
1856
Fat: 
49 grams
Protein: 
87  grams
Carbohydrates:  
224 grams
Sat Fat:  
6 grams
Chol: 
134 mg
Sodium:  
2426 mg
Fiber: 17 grams

Breakfast

MULTI-GRAIN CEREAL
1.5 cup
(164 calories)

BANANA
1/2 medium

MILK, 2%
1 cup

COFFEE, BREWED
1 cup

Lunch

CHICKEN SALAD PITA SANDWICH
1 serving

ORANGE
1 small

PEA SOUP WITH HAM
7.5 oz
ready-to-eat

DIET SODA
12 fl oz

Dinner

BROILED HERB CHICKEN
1 serving

SWEET POTATO, BAKED, UNSALTED
1 small 

SALAD, TOSSED, WITHOUT DRESSING
1 cup

SALAD DRESSING, ITALIAN, DIET
2 tbsp
(100 calories)

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

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

PEAS AND ONIONS, FROZEN
1 cup

MILK, 2% 
1 cup

Morning Snack

CRACKERS, REDUCED FAT
10 crackers
(100 calories)

CHEESE, LOWFAT
1 cube
(30 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

CANTALOUPE, RAW 
1 wedge

COTTAGE CHEESE, 2% MILKFAT, LARGE CURD
1/2 cup

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz
(90 calories)

MILK, 2%
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
1814
Fat: 
55 grams
72: 
67  grams
Carbohydrates:  
258 grams
Sat Fat:  
10 grams
Chol: 
82 mg
Sodium:  
3248 mg
Fiber: 20 grams

Breakfast

LOW-FAT "CHEESY" CHEESE DANISH
1 serving

BANANA
1 medium

ORANGE JUICE PLUS CALCIUM
8 fl oz

COFFEE
1 cup

Lunch

ROAST BEEF AND HORSERADISH SANDWICH
1 sandwich

SPINACH, RAW
1cup

SALAD DRESSING, RANCH LIGHT
2 tbsp
(70 calories)

PRETZELS, HARD, PLAIN, NO SALT
6 twists
(137 calories)

DIET SODA
12 fl oz

Dinner

PENNE WITH GRILLED VEGGIES
1 serving

LOW-FAT CAESAR SALAD
1 serving

GRILLED HERB TOMATOES
2 servings

GREEN TEA (BREWED) 
8 oz 
1 cup

Morning Snack

GRAPES
20 grapes
red or green

CRANBERRY JUICE COCKTAIL, LOW-CALORIE
1 cup

Afternoon Snack

CRACKERS, REDUCED FAT
10 crackers
(100 calories)
classic golden crackers

PEANUT BUTTER, CREAMY
2 tbsp
(190 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

BOSTON CREAM PIE, FROZEN
3 oz (160 calories)

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
1823
Fat: 
57 grams
Protein: 
71  grams
Carbohydrates:  
224 grams
Sat Fat:  
9 grams
Chol: 
83 mg
Sodium:  
2832 mg
Fiber: 20 grams

Breakfast

PANCAKE, FROZEN, BUTTERMILK
1/2 pkg 

PANCAKE SYRUP, REDUCED CALORIE
1 tbsp
(24 calories)

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

ORANGE
1 small

MILK, 2%
1 cup

Lunch

PENNE PASTA WITH GRILLED VEGGIES
1 serving (leftover)

LOW-FAT CAESAR SALAD
1 serving

MIXED GRAIN BREAD
2 slices
(60 calories)

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

PEAR
1 fruit

MILK, 2%
1 cup

 

Dinner

EASY MEATLOAF 
1 serving

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

SALAD DRESSING, RANCH LIGHT
2 tbsp
(70 calories)

APPLESAUCE, ORIGINAL
1 cup
(166 calories)

DIET SODA
12 fl oz

Morning Snack

CANTALOUPE, RAW
1 wedge

COTTAGE CHEESE, 2% MILKFAT, LARGE CURD
1/2 cup
with peach and pineapple

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

POPCORN, MICROWAVE
1 cups
(27 calories)
butter flavored, light

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Evening Snack

CHOCOLATE COOKIE, NONFAT
2 cookies
(100 calories)

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
1821
Fat: 
54 grams
Protein: 
86  grams
Carbohydrates:  
207 grams
Sat Fat:  
13 grams
Chol: 
196 mg
Sodium:  
1808 mg
Fiber: 18 grams

Breakfast

FRENCH TOAST, CINNAMON, FROZEN
1 slice
(240 calories)

PANCAKE SYRUP, REDUCED CALORIE 
2 tbsp
(50 calories)

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

ORANGE
1 small

COFFEE
1 cup

MILK, 2% 
1/2 cup

Lunch

HAM SANDWICH 
1 serving

STRING CHEESE, LIGHT
1 piece
(60 calories)

GRAPES
10 seedless grapes
red or green

MILK, 2% 
1 cup

Dinner

EASY HALIBUT STEAKS 
1 serving 

BROWN RICE, LONG GRAIN, COOKED, W/O SALT
1/2 cup

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

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

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

APPLE, RAW
1 medium
(2.75" dia)

VEGETABLE JUICE, LOW SALT
6 fl oz 

Afternoon Snack

CELERY, RAW
2 stalks
small, 5" long

DIP, RANCH, LIGHT
1 tbsp

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Evening Snack

MILK 2%
1 cup

CHOCOLATE COOKIE, NONFAT
2 cookies
(50 calories)

MILK 2%
1 cup