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2000 Calorie Week 5 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2030
Fat: 
72 grams
Protein: 
87  grams
Carbohydrates:  
236 grams
Sat Fat:  
13 grams
Chol: 
156 mg
Sodium:  
2419 mg
Fiber:
34 grams

Breakfast

PANCAKE SYRUP, REDUCED CALORIE
2 tbsp (50 calories)

MILK 2%
1 cup

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

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

Lunch

LASAGNA BAKE FROZEN ENTREE
1 meal (280 calories)

"HOME ON THE RANCH" STYLE VEGETABLES
2 servings (leftover)

DIET SODA
12 fl oz

Dinner

EASY HALIBUT STEAKS
1 serving

ITALIAN SALAD, LOWFAT
1 serving

ACORN SQUASH, BAKED, NO SALT
1.5 cups

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

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

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 small

PEANUT BUTTER
2 tbsp (190 calories)

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Evening Snack

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

MILK 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
1993
Fat: 
52 grams
Protein: 
63  grams
Carbohydrates:  
299 grams
Sat Fat:  
8 grams
Chol: 
75 mg
Sodium:  
2605 mg
Fiber:
27 grams

Breakfast

ENGLISH MUFFIN
1 muffin (130 calories)

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

JELLY, GRAPE, LOWER CALORIES
2 tsp (12 calories)

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

MILK, 2%
1 cup

Lunch

LITE BEEF POT ROAST FROZEN ENTREE
1 serving (206 calories)

SALAD DRESSING, ITALIAN, DIET
2 tbsp (32 calories)

DIET SODA
12 fl oz

SALAD, TOSSED, W/O DRESSING
2 cups

Dinner

SLOPPY JOES
1 serving

CAESAR SALAD, LOWFAT
1 serving

POTATO, BAKED, UNSALTED
1 potato

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

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

LEMONADE DRINK MIX, SUGARLESS
8 fl oz sugar-free

 

Morning Snack

CELERY, RAW
1 cup (strips)

PEANUT BUTTER
1 tbsp (95 calories)

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz sugar-free

Afternoon Snack

GREEN TEA, BREWED
1 cup

GRANOLA, LOWFAT
1 cup (302 calories) ready to eat

BANANA, RAW
1 medium

Evening Snack

ANGEL FOOD CAKE, SNACK
2 oz (140 calories)

STRAWBERRIES, RAW
1 cup

MILK 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
2002

Breakfast

ORANGE,
1 small

PLAIN BAGEL
1 bagel (156 calories)

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

JELLY, RASPBERRY
1 tbsp (24 calories) red raspberry "lite"

MILK, 2%
1 cup

Lunch

CHICKEN ENCHILADA FROZEN MEAL
1 meal (298 calories)

CORN ON THE COB, YELLOW, BOILED, NO SALT
1 ear (leftover)

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

GRAPES,
30 seedless grapes

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz sugar-free

Dinner

VEGGIE VOLLEY BOWL
1 serving

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

BRAN BREAD
2 slices (122 calories)

DIET SODA
12 fl oz

Morning Snack

FRUIT PUNCH DRINK MIX, SUGARLESS
8 fl oz

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

CARROT, RAW
1 cup  

Afternoon Snack

PLUM, RAW
1 plum

GRAHAM CRACKERS
4 crackers (118 calories)

CHEESE, LOWFAT
3 slices (147 calories)

LEMONADE DRINK MIX, SUGARLESS
8 fl oz sugar-free

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz (90 calories)

LITE CREAM TOPPING, NONDAIRY
2 tbsp ( 8 calories)

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
2011
Fat: 
51 grams
Protein: 
60 grams
Carbohydrates:  
309 grams
Sat Fat:  
9 grams
Chol: 
20 mg
Sodium:  
2996 mg
Fiber:
39 grams

Breakfast

MILK 2%
1 cup

CEREAL
2 cups (218 calories)

BANANA, RAW
1 medium

COFFEE, BREWED
1 cup

 

Lunch

VEGGIE VOLLEY BOWL
1 serving (leftover)

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

BRAN BREAD
2 slices (122 calories)

APPLE, RAW
1 small

DIET SODA
12 fl oz

Dinner

PARMESAN ANGEL HAIR PASTA
2 servings

CAESAR SALAD, LOWFAT
1 serving

FRENCH BREAD DOUGH
1 slice (60 calories)

BROCCOLI, BOILED, NO SALT
1 cup

DIET SODA
12 fl oz

Morning Snack

BLUEBERRY, FROZEN
1 cup

LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

CRACKERS, REDUCED FAT
10 crackers (100 calories)

CHEESE, LOW FAT
2 slices (98 calories)

GREEN TEA, BREWED,
1 cup (herb or chamomile)

Evening Snack

MILK 2%
1 cup

BROWNIE, FROZEN, LIGHT
1 brownie (90 calories)

STRAWBERRIES, RAW
1 cup 

Friday

Basic Nutritional Summary:
Total Calories:  
2023
Fat: 
54 grams
Protein: 
70 grams
Carbohydrates:  
285 grams
Sat Fat:  
7 grams
Chol: 
81 mg
Sodium:  
2922 mg
Fiber:
24 grams

Breakfast

ENGLISH MUFFIN
2 muffins (260 calories)

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

JELLY, GRAPE, LOWER CALORIE
1 tbsp (18 calories)

MILK 2%
1 cup

Lunch

MIXED FRUIT, CHUNKY IN EXTRA LIGHT SYRUP
1 cup (120 calories)

PARMESAN ANGEL HAIR PASTA
1 serving (leftover)

CAESAR SALAD, LOWFAT
1 serving (leftover)

DIET SODA
12 fl oz

 

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN & BROWN RICE DINNER
1 serving

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1serving

BERRY BLEND DRINK MIX
8 fl oz sugar-free

MIXED GRAIN BREAD
1 slice (60 calories)

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

Morning Snack

GRANOLA, LOWFAT
1 cup (302 calories) ready to eat

YOGURT, LOWFAT
4.1 oz (118 calories)

LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

CARROT, RAW
1 cup

DIP, BLACK BEAN, NONFAT
1 oz (23 calories)

GREEN TEA, BREWED,
1 cup (herb or chamomile)

Evening Snack

MILK 2%
1 cup

RASPBERRIES,
1 cup

LITE CREAM TOPPING, NONDAIRY
1 tbsp (8 calories) 

Saturday

Basic Nutritional Summary:
Total Calories:  
1999
Fat: 
66 grams
Protein: 
81  grams
Carbohydrates:  
265 grams
Sat Fat:  
14 grams
Chol: 
130 mg
Sodium:  
2624 mg
Fiber:
43 grams

Breakfast

YOGURT, LOWFAT
4.1 oz (118 calories)

STRAWBERRIES, RAW
1 cup

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

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

MILK 2%
1 cup

Lunch

LIGHT ROAST TURKEY MEDALLIONS FROZEN ENTREE
1 serving (214 calories)

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving (leftover)

APPLE, RAW
1 small

MILK 2%
1 cup

Dinner

DINNER ROLL WITH BUTTER
1 serving (1 roll with 1 pat of butter)

EASY MEATLOAF
1 serving

SWEET POTATO, BAKED, UNSALTED
1 small

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

MIXED VEGETABLES, BOILED, NO SALT
1.5 cups

DIET SODA
12 fl oz

Morning Snack

CELERY, RAW
1 cup (strips)

PEANUT BUTTER
2 tbsp (190 calories)

GRANOLA/CEREAL BAR, LOWFAT
1 bar (90 calories)

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Afternoon Snack

GRANOLA/CEREAL BAR ALMOND LOW-FAT
1 bar (90 calories)

LEMONADE DRINK MIX
8 fl oz sugar-free

Evening Snack

MILK 2%
1 cup

LOWFAT CHOCOLATE CLAIR, FROZEN
1clair (140 calories)

Sunday

Basic Nutritional Summary:
Total Calories:  
2012
Fat: 
69 grams
Protein: 
60  grams
Carbohydrates:  
273 grams
Sat Fat:  
10 grams
Chol: 
96 mg
Sodium:  
2536 mg
Fiber:
29 grams

Breakfast

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

GRAPEFRUIT, RAW
1/2 fruit

MILK 2%
1 cup

Lunch

CHEESE RAVIOLI FROZEN ENTREE
1 meal (260 calories)

BROCCOLI, RAW
1 cup (chopped)

SALAD DRESSING, RANCH
3 tbsp (105 calories) ranch & dip "lite" refrigerated

APPLE, RAW
1 small

DIET SODA
12 fl oz

Dinner

SWEET POTATO, BAKED, UNSALTED
1 potato

CHICKEN AND VEGETABLES
1 serving

"HOME ON THE RANCH" STYLE VEGETABLES
2 servings

FRENCH BREAD DOUGH, REFRIGERATED, CRUSTY
2 slices (120 calories)

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

DIET SODA
12 fl oz

Morning Snack

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

STRAWBERRIES, RAW
1 cup

LEMONADE DRINK MIX
8 fl oz sugar-free)

Afternoon Snack

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

CELERY, RAW
1 cup

SALAD DRESSING, RANCH
2 tbsp (70 calories)

 

 

 

Evening Snack

BROWNIE, FROZEN, LIGHT
1 brownie (90 calories)

CHOCOLATE SYRUP
1 tbsp ( 52 calories)

MILK 2%
1 cup