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2200 Calorie Week 1 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2214
Fat: 
62 grams
Protein: 
96  grams
Carbohydrates:  
273 grams
Sat Fat:  
9 grams
Chol: 
148 mg
Sodium:  
3342 mg
Fiber: 30 grams

Breakfast

LOWFAT "CHEESY" CHEESE DANISH
2 servings

PEACH, RAW
1 medium

GREEN TEA, BREWED
8 oz
(1 cup)

MILK, 2%
1 cup

Lunch

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

TUNA SALAD PITA SANDWICHES
1 serving

POTATO CHIPS, BAKED, LESS SALT
1 oz
(140 calories)

MILK, 2%
1 cup

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN & BROWN RICE DINNER
1 serving

BROCCOLI, BOILED, NO SALT
1 cup

CARROT FROZEN
1/2 cup
1 serving

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

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

LOWFAT CAESAR SALAD
1 serving

GREEN TEA, BREWED
8 oz
1 cup

Morning Snack

GRAHAM CRACKER, 
4 crackers
(118 calories)

PEAR, RAW
1 pear

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

PEAR, RAW
1 pear

ENGLISH MUFFIN
1 muffin
(130 calories)

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

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Evening Snack

LOWFAT CHOCOLATE ÉCLAIR, CHOCOLATE
1 éclair
(140 calories)

MILK, 2%
1 cup

Tuesday

Basic Nutritional Summary:
Total Calories:  
2250
Fat: 
52 grams
Protein: 
92  grams
Carbohydrates:  
307 grams
Sat Fat:  
6 grams
Chol: 
22 mg
Sodium:  
3817 mg
Fiber: 33 grams

Breakfast

PANCAKE, FROZEN, LOWFAT
3 pancakes

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

PANCAKE SYRUP, LOWER CALORIE
3 tbsp
(73 calories)

BANANA, RAW
1 medium

MILK, 2%
1 cup

Lunch

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

HAM SANDWICH
1 serving

GRAPES
1/2 cup

GREEN TEA, BREWED
8 oz
1 cup

Dinner

EASY HALIBUT STEAKS
1 serving

BROWN RICE, LONG GRAIN, COOKED
1.5 cups
(325 calories)

GRILLED HERBED TOMATOES
1 serving

CARROT, RAW
1 cup
strips or slices

MILK, 2%
1 cup

Morning Snack

CRACKERS, REDUCED FAT
15 crackers
(150 calories)
classic golden crackers

GRAPEFRUIT, FLORIDA, RAW
1/2 fruit

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

STRAWBERRY, FROZEN
1 cup
(unthawed)
unsweetened

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

CHOCOLATE COOKIE, NON-FAT
3 cookies
(150 calories)

MILK, 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
2222
Fat: 
61 grams
Protein: 
99  grams
Carbohydrates:  
303 grams
Sat Fat:  
12 grams
Chol: 
166 mg
Sodium:  
2918 mg
Fiber: 25 grams

Breakfast

FRUIT SMOOTHIE COOLER
1 serving

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

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

ORANGE
1 small

MILK, 2%
1 cup

Lunch

CHICKEN A L'ORANGE FROZEN ENTREE
1 pkg yield
(270 calories)

BROCCOLI FLOWER CLUSTERS, RAW
1 cup

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

CHOCOLATE COOKIE, NONFAT
1 cookie
(50 calories)

DIET SODA
12 fl oz

Dinner

SLOPPY JOES
2 servings

PEAS & ONIONS, FROZEN
3.3 oz

ITALIAN SALAD, LOWFAT
1 serving

MILK, 2%
1 cup

Morning Snack

CHEESE, LOW FAT
2 cubic-inches
(60 calories)
cheddar or colby

CRACKERS, REDUCED FAT
10 crackers
(100 crackers)

APPLE, RAW
1 small

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

POPCORN, AIR-POPPED
3 cups
(95 calories)

PEAR, RAW
1 pear

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz
(90 calories)

LITE CREAM TOPPING, NONDAIRY
2 tbsp
(16 calories)

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

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
2223
Fat: 
6340 grams
Protein: 
78  grams
Carbohydrates:  
294 grams
Sat Fat:  
9 grams
Chol: 
75 mg
Sodium:  
2231 mg
Fiber: 17 grams

Breakfast

ENGLISH MUFFIN
1 muffin

MARGARINE-LIKE SPREAD, 40% FAT 
1 tbsp

BANANA BREAKFAST SHAKE
1 SERVING

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

BAGEL WITH PEANUT BUTTER AND JELLY
1 serving

CANTALOUPE, RAW
1 wedge

CARROT, RAW
1 cup
strips or slices

MILK, 2%
1 cup

Dinner

TURKEY BURGER 
1 serving

SWEET POTATO, BAKED, UNSALTED
1 small

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

SALAD DRESSING, RANCH, LIGHT
2 tbsp

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

MILK, 2%
1 cup

Morning Snack

MUFFIN, BLUEBERRY, FROZEN
1 muffin
(170 calories)

PEACH, RAW
1 medium

LEMONADE DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

GRAPES
10 grapes
red or green

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

GRAHAM CRACKERS
4 crackers
(118 calories)

PEANUT BUTTER 
2 tbsp

MILK, 2% 
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2236
Fat: 
61 grams
Protein: 
87 grams
Carbohydrates:  
329 grams
Sat Fat:  
13 grams
Chol: 
273 mg
Sodium:  
2535 mg
Fiber: 21 grams

Breakfast

FRENCH TOAST, CINNAMON, FROZEN
2 slices
(280 calories)

STRAWBERRY, FROZEN
1/2 cup
(thawed)
unsweetened
1 medium

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

PANCAKE SYRUP, LOWER CALORIE
2 tbsp
(50 calories)

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

PIZZA, FRENCH BREAD, FROZEN LIGHT
5.6 oz
(300 calories)

GRAPE, EUROPEAN-TYPE
10 seedless grapes

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

DIET SODA
12 fl oz

Dinner

EASY MEATLOAF
1 serving

BAKED POTATO
1 potato

MARGARINE LIKE SPREAD
1 tbsp (50 calories)

BROCCOLI FLORETS, FROZEN
3.3 oz

APPLESAUCE, ORIGINAL
1/2 cup
(85 calories)

MILK, 2% 
1 cup

Morning Snack

CARROT, RAW
1 cup
strips or slices

DIP, BLEU CHEESE, LIGHT
2 tbsp
(66 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

CANTALOUPE, RAW
1 wedge

MILK, 2% 
1 cup

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz

CHOCOLATE SYRUP
1 tbsp
(52 calories)

LEMONADE DRINK MIX 
8 fl oz
sugar-free

Saturday

Basic Nutritional Summary:
Total Calories:  
2224
Fat: 
53 grams
Protein: 
88  grams
Carbohydrates:  
325 grams
Sat Fat:  
8 grams
Chol: 
29 mg
Sodium:  
3007 mg
Fiber: 27 grams

Breakfast

PLAIN BAGEL
1 bagel
(156 calories)

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

JELLY, GRAPE, LOWER CALORIE
2 tbsp
(   calories)

COFFEE, BREWED
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

VEGGIE POCKET SANDWICH, VEGETARIAN
1 serving
(250 calories)
broccoli & cheddar, frozen

FRUIT SALAD, LIGHT SYRUP
1 cup
(146 calories)

MILK, 2% 
1 cup

 

Dinner

SALMON PASTA SALAD 
2 servings

FRENCH BREAD DOUGH
1 slice
(60 calories)

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

ASPARAGUS, CANNED, SPEARS
1 cup

DIET SODA
12 fl oz

Morning Snack

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

CHEESE, LOW FAT
1 slice
(50 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

PEANUT BUTTER, CREAMY
1 tbsp
(95 calories)

CELERY, RAW
1 cup

GREEN TEA, BREWED
1 cup

Evening Snack

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

CHOCOLATE COOKIE, NON-FAT
2 cookies
(100 calories)

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2208
Fat: 
60 grams
Protein: 
124  grams
Carbohydrates:  
254 grams
Sat Fat:  
8 grams
Chol: 
194 mg
Sodium:  
2844 mg
Fiber: 23 grams

Breakfast

MULTI-GRAIN CEREAL
1 cup
(109 calories)

BANANA, RAW
1 medium

MILK, 2% 
1 cup

GREEN TEA
8 oz
1 cup

Lunch

TURKEY SANDWICH  
1 serving 

COTTAGE CHEESE, LOWFAT
1/2 cup
(110 calories) 

SALAD, TOSSED, WITHOUT DRESSING
1.5 cups

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

ORANGE, ALL VARIETIES, RAW
1 small

DIET SODA
12 fl oz

Dinner

BROILED HERB CHICKEN
2 serving

BAKED POTATO
1 potato

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

MARGARINE SPREAD, SOFT
2 tbsp (100 calories)

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

MILK, 2%
1 cup

Morning Snack

CRACKERS, REDUCED FAT
6 crackers
(60 calories)
classic golden crackers

CHEESE, LOWFAT
2 cubic inches
(30 calories)
cheddar or colby

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

CELERY, RAW
1 cup
strips

PEANUT BUTTER
1 tbsp

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Evening Snack

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

CHOCOLATE COOKIE, NON-FAT
1 cookie
(50 calories)
double fudge cookie cakes

MILK, 2%
1 cup