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1600 Calorie Week 3 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1,612
Fat: 
58 grams
Protein: 
76  grams
Carbohydrates:  
209 grams
Sat Fat:  
11 grams
Chol: 
176 mg
Sodium:  
2271 mg
Fiber:
10 grams

Breakfast

GRAPEFRUIT, RAW
1/2 fruit

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

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

MILK, 2%
1 cup

Lunch

TURKEY TACOS 
1 serving (leftovers)

GRAPE, EUROPEAN, SEEDLESS
12 grapes

TORTILLA CHIPS, HOT
15 chips
(175 calories)

SALSA, LOWSALT
1/4 cup
(25 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

EASY MEATLOAF
1 serving

POTATO, BAKED, UNSALTED
1/2 potato

SOUR CREAM, LIGHT
2 tbsp
(40 calories)

ASPARAGUS, FROZEN
3.3 oz

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

CANTALOUPE, RAW
1 wedge 

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

YOGURT
non-fat, 4.4 oz (118 calories)

 

Afternoon Snack

CRACKER, REDUCED FAT
4 crackers
(40 calories)

VEGETABLE JUICE
6 fl oz

Evening Snack

CHOCOLATE COOKIE, NONFAT
1 cookie (50 calories)

MILK, 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1,671
Fat: 
42 grams
Protein: 
69  grams
Carbohydrates:  
233 grams
Sat Fat:  
7 grams
Chol: 
125 mg
Sodium:  
1915 mg
Fiber:
23 grams

Breakfast

MULTI-GRAIN CEREAL
1 cup (108 calories)

MILK, 2%
1 cup

BANANA, RAW
1 medium

COFFEE, BREWED
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

LASAGNA FROZEN ENTREE
  (280 calories)

PEAR, RAW
1 pear

DIET SODA
12 fl oz

Dinner

BROILED HERB CHICKEN
1 serving

CAESAR SALAD, LOWFAT
1 serving

GRILLED HERBED TOMATOES
1 serving

CORN, FROZEN
3.3 oz

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

APPLE, RAW
1 small

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

PEANUT BUTTER
2 tbsp (190 calories)

Afternoon Snack

CRACKER, REDUCED FAT
4 crackers
(40 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz
(90 calories)

MILK, 2%
1 cup

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
1,611
Fat: 
43 grams
Protein: 
69  grams
Carbohydrates:  
195 grams
Sat Fat:  
8 grams
Chol: 
115 mg
Sodium:  
2276 mg
Fiber:
14 grams

Breakfast

PLAIN BAGEL
1 bagel
(156 calories)

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

BANANA, RAW
1/2 medium

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

BROILED HERB CHICKEN
1 serving (leftover)

MIXED GRAIN BREAD
1 slices
(65 calories)

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

GRILLED HERBED TOMATOES
1 serving (leftover)

DIET SODA
12 fl oz

Dinner

SALMON PASTA SALAD
1 serving

CAESAR SALAD, LOWFAT
1 serving

FRENCH BREAD DOUGH
1 slice (60 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

CRACKER, REDUCED FAT
4 crackers
(40 calories)

PEAR, RAW
1 fruit 

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

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

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

ICE CREAM, VANILLA
1/2 cup (150 calories)

MILK, 2%
1 cup

 

Thursday

Basic Nutritional Summary:
Total Calories:  
1,624
Fat: 
55 grams
Protein: 
48  grams
Carbohydrates:  
224 grams
Sat Fat:  
9 grams
Chol: 
65 mg
Sodium:  
2107 mg
Fiber:
23 grams

Breakfast

YOGURT, LOWFAT
4.1 oz
(118 calories)

OAT BRAN BREAD
1 slices
(45 calories)

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

COFFEE, BREWED
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

LIGHT CHEESE RAVIOLI ENTREE, FROZEN
1 meal
(260 calories)

SALAD, TOSSED, W/O DRESSING
2 cups

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

MIXED GRAIN BREAD
1 slice (65 calories)

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

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

VEGGIE VOLLEY BOWL
1 serving

FRENCH BREAD DOUGH
1 slice (60 calories)

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

MILK, 2%
1 cup

Morning Snack

PLUM, RAW
1 fruit

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

CELERY, RAW
1 cup

PEANUT BUTTER, CREAMY
1 tbsp
(95 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

LOWFAT CLAIR, CHOCOLATE
1clair
(140 calories)

GREEN TEA
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
1,623
Fat: 
44 grams
Protein: 
80 grams
Carbohydrates:  
208 grams
Sat Fat:  
6 grams
Chol: 
143 mg
Sodium:  
2930 mg
Fiber:
13 grams

Breakfast

PANCAKE, FROZEN
1/2 pkg
(140 calories)

PANCAKE SYRUP, LOWER CALORIE
1 tbsp
(25 calories)

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

ORANGE JUICE PLUS CALCIUM
4 fl oz

COFFEE
1 cup

Lunch

CHICKEN A L'ORANGE MEAL, FROZEN
1 meal (268 calories)

CARROT, RAW
1 cup
(strips)

VEGETABLE JUICE, LOWSALT
8 fl oz

Dinner

JAMBALAYA ONE DISH
1 serving

FRENCH BREAD DOUGH
1 slice
(60 calories)

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

ITALIAN SALAD, LOWFAT
1 serving

DIET SODA
12 fl oz

Morning Snack

TANGERINE, RAW
1 medium

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

YOGURT, BLUEBERRY, LOWFAT
4.4 oz
(130 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

BLUEBERRY, FROZEN
1/2 cup
(unthawed)

CREAM TOPPING, NONDAIRY
1 tbsp (8 calories)

MILK, 2%
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
1,635
Fat: 
58 grams
Protein: 
53  grams
Carbohydrates:  
199 grams
Sat Fat:  
9 grams
Chol: 
54 mg
Sodium:  
1812 mg
Fiber:
14 grams

Breakfast

ENGLISH MUFFIN
1 muffin
(130 calories)

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

PEACH, RAW
1 medium

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

PIZZA, FRENCH BREAD, CHEESE
5.6 oz (300 calories)

ITALIAN SALAD, LOWFAT
1 serving

PLUM, RAW
1 small

YOGURT, BANANA, LOWFAT
4 oz

DIET SODA
12 oz

Dinner

PARMESAN ANGEL HAIR PASTA
1 serving

BROCCOLI, FLORETS, FROZEN
3.3 oz

FRENCH BREAD DOUGH
2 slice
(120 calories)

GREEN TEA, BREWED
1 cup

Morning Snack

PEANUT BUTTER, CREAMY
2 tbsp
(190 calories)

CELERY, RAW
1 cup

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

GRANOLA/CEREAL BAR, CHOCOLATE
1 bar (80 calories)

GRAPES, EUROPEAN, SEEDLESS
30 grapes

LEMONADE DRINK MIX
8 fl oz
sugar-free

Evening Snack

LOWFAT CLAIR, CHOCOLATE
1clair
(140 calories)

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
1,612
Fat: 
50 grams
Protein: 
59  grams
Carbohydrates:  
222 grams
Sat Fat:  
7 grams
Chol: 
133 mg
Sodium:  
2126 mg
Fiber:
19 grams

Breakfast

PANCAKE, FROZEN
1/2 pkg
(140 calories)

PANCAKE SYRUP, REDUCED CALORIE
2 tbsp
(50 calories)

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

ORANGE JUICE PLUS CALCIUM

COFFEE, BREWED
1 cup

Lunch

CHICKEN SALAD PITA SANDWICH 
1 serving

PINEAPPLE, RAW
1/2 cup
(diced

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

CARROT, RAW
1 cup

CELERY, RAW
1 cup

GREEN TEA (BREWED) 
8 oz 
I cup

Dinner

TURKEY TACOS 
1 serving 

TORTILLA CHIPS, HOT
15 chips
(175 calories)

SALSA, LOWSALT
1/4 cup
(25 calories)

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

POPCORN, MICROWAVE
2 cups, light
(53 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

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

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

 

Evening Snack

CREAM TOPPING, NONDAIRY
1 tbsp (8 calories)

STRAWBERRY, FROZEN
1 cup
(thawed)

MILK, 2%
1 cup