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1400 Calorie Week 5 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
1462
Fat: 
43 grams
Protein: 
55  grams
Carbohydrates:  
184 grams
Sat Fat:  
7 grams
Chol: 
118 mg
Sodium:  
1467 mg
Fiber:
25 grams

Breakfast

PANCAKE SYRUP, LOWER CALORIE
1 tbsp ( 25 calories)

PANCAKE, FROZEN, LOWFAT
1/2 package (140 calories)

MILK, 2%
1 cup

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

Lunch

CHEESE RAVIOLI ENTREE, FROZEN
1 meal (260 calories)

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

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving (leftover)

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

DIET SODA
12 fl oz

 

Dinner

BROILED HERB CHICKEN
1 serving

ITALIAN SALAD, LOWFAT
1 serving

ACORN SQUASH, BAKED, NO SALT
1 cup

LEMONADE DRINK MIX
8 fl oz sugar-free

Morning Snack

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

FRUIT PUNCH DRINK MIX 8 fl oz sugar-free

Afternoon Snack

APPLE, RAW
1 apple

FRUIT PUNCH MIX
8 fl oz sugar-free

Evening Snack

CHOCOLATE COOKIE, NONFAT
1 cookie (50 calories)

MILK 2 %,
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1430
Fat: 
44 grams
Protein: 
50  grams
Carbohydrates:  
182 grams
Sat Fat:  
6 grams
Chol: 
74 mg
Sodium:  
1713 mg
Fiber:
19 grams

Breakfast

ENGLISH MUFFIN
1 muffin (130 calories)

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

MILK 2 %,
1 cup

 

 

Lunch

LIGHT BEEF POT ROAST MEAL, FROZEN
1 pkg yield (206 calories)

SALAD DRESSING, ITALIAN, DIET
1 tbsp (16 calories)

SALAD, TOSSED W/O DRESSING
1 cup

DIET SODA,
12 fl oz

Dinner

SLOPPY JOES
1 serving

POTATO, BAKED, UNSALTED
1 potato

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

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

LEMONADE DRINK MIX
8 fl oz sugar-free

Morning Snack

CELERY, RAW
1 cup

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

GREEN TEA, BREWED
8 oz (1 cup)

BANANA, RAW
1 medium

Evening Snack

STRAWBERRIES, RAW
1 cup

MILK 2 %,
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
1475

Breakfast

PLAIN BAGEL
1 bagel (156 calories)

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

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

ROAST TURKEY MEDALLIONS FROZEN MEAL
1 meal (214 calories)

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

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

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Dinner

VEGGIE VOLLEY BOWL
1 serving

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

BRAN BREAD
2 slice (122 calories)

DIET SODA,
12 fl oz

Morning Snack

CARROTS, RAW
1 cup

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

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

ORANGE,
1 small

LEMONADE DRINK MIX
8 fl oz sugar-free

Evening Snack

GRAPES,
30 seedless grapes

MILK 2 %,
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
1428
Fat: 
37 grams
Protein: 
34  grams
Carbohydrates:  
211 grams
Sat Fat:  
4 grams
Chol: 
3 mg
Sodium:  
1612 mg
Fiber:
25 grams

Breakfast

CEREAL, MULTIGRAIN
1 cup (109 calories)

BANANA, RAW
1/2 medium

MILK 2 %,
1 cup

COFFEE, BREWED
1 cup

Lunch

VEGGIE VOLLEY BOWL
1 serving

CRACKERS REDUCED-FAT
6 crackers (60 calories)

LEMONADE DRINK MIX SUGAR FREE
8 fl oz

Dinner

PARMESAN ANGEL HAIR PASTA
2 servings

LOWFAT CAESAR SALAD
1 serving

DIET SODA,
12 fl oz

Morning Snack

GRANOLA CEREAL BAR, LOWFAT
1 bar (90 calories)

LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

APPLE RAW

PEANUT BUTTER
1 tbsp (95 calories)

GREEN TEA, BREWED
8 oz (1 cup)

Evening Snack

BLUEBERRIES, FROZEN
1 cup (unthawed)

LIGHT CREAM TOPPING, NON-DAIRY
1 tbsp (8 calories)

MILK, 2 %
1 cup

 

Friday

Basic Nutritional Summary:
Total Calories:  
1478
Fat: 
44 grams
Protein: 
65 grams
Carbohydrates:  
194 grams
Sat Fat:  
8 grams
Chol: 
89 mg
Sodium:  
2292 mg
Fiber:
20 grams

Breakfast

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

RASPBERRIES
1 cup

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

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

MIXED FRUIT, CHUNKY IN EXTRA LIGHT SYRUP
1 cup (50 calories)

PARMESAN ANGEL HAIR PASTA
1 serving (leftover)

LOWFAT CAESAR SALAD
1 serving (leftover)

DIET SODA,
12 fl oz

 

Dinner

EASY HALIBUT STEAKS
1 serving

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

MIXED GRAIN BREAD
1 slice (60 calories)

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

BERRY BLEND DRINK MIX
8 fl oz sugar-free 

Morning Snack

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

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

LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

GREEN TEA, BREWED
8 oz (1 cup)

CARROT, RAW
1 cup (strips or slices) 

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

Evening Snack

BROWNIE, FROZEN, LIGHT
1 brownie (90 calories)

LITE CREAM TOPPING, NONDAIRY
1 tbsp (8 calories)

MILK 2 %
1 cup 

Saturday

Basic Nutritional Summary:
Total Calories:  
1423
Fat: 
52 grams
Protein: 
62  grams
Carbohydrates:  
192 grams
Sat Fat:  
9 grams
Chol: 
92 mg
Sodium:  
1937 mg
Fiber:
26 grams

Breakfast

ENGLISH MUFFIN
1 muffin (130 calories)

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

MILK 2 %
1 cup 

STRAWBERRIES
1 cup 

COFFEE, BREWED, PREPARED
1 cup

Lunch

CHICKEN ENCHILADA FROZEN ENTREE
1 meal (298 calories)

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

SALAD, TOSSED, W/O DRESSING
2 cups 

DIET SODA
12 fl oz

Dinner

EASY MEATLOAF
1 serving

SWEET POTATO, BAKED, UNSALTED
1 small

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

MIXED VEGETABLES, BOILED, NO SALT
1 cup

DIET SODA
12 fl oz

Morning Snack

CELERY, RAW
1 cup

PEANUT BUTTER, CREAMY
1 tbsp (95 calories)

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

APPLE, RAW
1 small

LEMONADE DRINK MIX
8 fl oz sugar-free

Evening Snack

CHOCOLATE COOKIE, NONFAT
1 cookie (50 calories)

MILK 2 %
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
1405
Fat: 
39 grams
Protein: 
64  grams
Carbohydrates:  
184 grams
Sat Fat:  
6 grams
Chol: 
95 mg
Sodium:  
2033 mg
Fiber:
19 grams

Breakfast

PLAIN BAGEL
1 bagel (156 calories)

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

ORANGE JUICE PLUS CALCIUM
4 fl oz

 

Lunch

FETTUCCINE ALFREDO, ENTREE, FROZEN
1 meal (240 calories)

BROCCOLI, RAW
1 cup (chopped)

SALAD DRESSING, RANCH
1 tbsp (35 calories) "Lite"

DIET SODA,
12 fl oz

 

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN & BROWN RICE DINNER
1 serving

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

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

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

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Morning Snack

APPLE, RAW
1 apple

LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

CELERY, RAW
1 cup (strips)

 

 

 

Evening Snack

PUDDING, CHOCOLATE, NONFAT
1 snack (100 calories)

MILK 2%
1 cup