Search     |     Share     |     Blog     |     My Food Diary     |     Login
Healthy eating and exercise for life

2400 Calorie Week 1 Convenience Meal Plan

View All / Close All

Shopping List

Monday

Basic Nutritional Summary:
Total Calories:  
2395
Fat: 
68 grams
Protein: 
77  grams
Carbohydrates:  
366 grams
Sat Fat:  
10 grams
Chol: 
52 mg
Sodium:  
3758 mg
Fiber: 35 grams

Breakfast

PANCAKE, FROZEN, LOWFAT
3 pancakes (150 calories)

PANCAKE SYRUP, REDUCED CALORIE
2 tbsp
(48 calories)

MARGARINE SPREAD, SOFT
1 tbsp

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

TUNA SALAD PITA SANDWICH
1 serving

GRAPES
30 grapes seedless
red or green

PRETZELS, NO ADDED SALT
18 rods
(100 calories)

COFFEE
1 cup

DIET SODA
12 fl oz

Dinner

SPAGHETTI PASTA, NO SALT ADDED
1 cup

SPAGHETTI SAUCE, READY-TO-SERVE
1/2 cup
(70 calories)

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

FRENCH BREAD DOUGH
2 slices
(120 calories)

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

GREEN TEA, BREWED
1 cup

Morning Snack

PEAR, RAW
1 pear

VEGETABLE JUICE
8 fl oz
(46 calories)

GRAHAM CRACKER
4 crackers
(118 calories)

PEANUT BUTTER
2 tbsp 
(190 calories)

Afternoon Snack

GRANOLA/CEREAL BAR, ALMOND
1 bar
(80 calories)
almond & brown sugar, crunchy, low-fat

APPLE, RAW
1 small

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

PUDDING, CHOCOLATE, NONFAT
1 snack

MILK, 2%
1 cup

Tuesday

Basic Nutritional Summary:
Total Calories:  
1487
Fat: 
36 grams
Protein: 
73  grams
Carbohydrates:  
208 grams
Sat Fat:  
6 grams
Chol: 
96 mg
Sodium:  
1568 mg
Fiber: 20 grams

Breakfast

MULTI-GRAIN CEREAL, OATMEAL
1 cup
(266 calories

BANANA, RAW
1 medium)

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

ROAST BEEF AND HORSERADISH SANDWICH
1 serving 

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

COTTAGE CHEESE, LOW-FAT
6 oz
(150 calories)

APPLE, RAW
1 small
(2.5" dia)

DIET SODA
12 oz

Dinner

BROILED HERB CHICKEN
1 serving

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving

MIXED GRAIN BREAD
2 slices
(120 calories)

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

GREEN TEA, BREWED
1 cup

Morning Snack

GRAHAM CRACKER
4 crackers
(118 calories)

MILK, 2%
1 cup

Afternoon Snack

PEANUTS, HONEY ROASTED
1/4 cup

MILK, 2%
1 cup

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz
(90 calories)

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

CHOCOLATE SYRUP
2 tbsp
(105 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Wednesday

Basic Nutritional Summary:
Total Calories:  
2416
Fat: 
65 grams
Protein: 
92  grams
Carbohydrates:  
339 grams
Sat Fat:  
11 grams
Chol: 
144 mg
Sodium:  
3300 mg
Fiber: 27 grams

Breakfast

PLAIN BAGEL
11/2 bagel
(234 calories)

ORANGE JUICE PLUS CALCIUM
8 fl oz

BANANA, RAW
1 medium

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

COFFEE, BREWED
1 cup

Lunch

ROAST TURKEY MEDALION FROZEN ENTREE
(213 calories)

GREEN VEGETABLES WITH SESAME GINGER DRESSING
1 serving (leftover)

PEAR, RAW
1 pear

CHOCOLATE COOKIE, NONFAT
2 cookies
(100 calories0

DIET SODA
12 fl oz

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN & BROWN RICE DINNER
1 serving

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

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

BROCCOLI, BOILED, NO SALT
1 cup

GREEN TEA, BREWED
1 cup

Morning Snack

PEACH, RAW
1 medium

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

PEANUT BUTTER 
2 tbsp
(190 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

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

MILK, 2%
1 cup

Evening Snack

LOW-FAT CHOCOLATE ÉCLAIR, CHOCOLATE
1 éclair, frozen
(140 calories)

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
2415
Fat: 
82 grams
Protein: 
110  grams
Carbohydrates:  
287 grams
Sat Fat:  
16 grams
Chol: 
136 mg
Sodium:  
3297 mg
Fiber: 28 grams

Breakfast

ENGLISH MUFFIN, PLAIN, ENRICHED
2 muffins
(268 calories)

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

COFFEE, BREWED
1 cup

ORANGE JUICE PLUS CALCIUM
1 cup

Lunch

ROAST BEEF AND HORSERADISH SANDWICH
1 serving 

BROCCOLI, BOILED, NO SALT
1 cup

GRAPES
20 seedless grapes

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

DIET SODA
12 fl oz

Dinner

EASY HALIBUT STEAKS
1 serving

POTATO BAKED
1 potato

GREEN BEANS, WITH ALMONDS, FROZEN
1 cup

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

GREEN TEA, BREWED
1 cup

Morning Snack

CELERY, RAW
1 cup
strips

PEANUT BUTTER 
2 tbsp

MILK, 2% 
1 cup

Afternoon Snack

RAISIN, SEEDLESS
1 box

GRANOLA, LOWFAT
2/3 cup
(201 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

CHOCOLATE COOKIE, NONFAT
3 cookies
(150 calories)

MILK, 2% 
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2429
Fat: 
86 grams
Protein: 
59  grams
Carbohydrates:  
335 grams
Sat Fat:  
27 grams
Chol: 
98 mg
Sodium:  
3110 mg
Fiber: 24 grams

Breakfast

BANANA BREAKFAST SHAKE
1 serving

MIXED GRAIN BREAD
2 slices
(120 calories)

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

JELLY, GRAPE, LOWER CALORIE
2 tbsp
(12 calories)

ORANGE JUICE PLUS CALCIUM
8 fl oz

COFFEE, BREWED
1 cup

Lunch

PEPPERONI PIZZA SANDWICH, FROZEN LIGHT
1 serving (367 calories)

GREEN BEANS, FROZEN
1 cup

APPLE, RAW
1 small

DIET SODA
12 fl oz

Dinner

CAESAR SALAD, LOWFAT
2 servings

PARMESAN ANGEL HAIR PASTA
2 servings

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

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

GREEN TEA, BREWED
1 cup

Morning Snack

MUFFIN, BLUEBERRY, FROZEN
1 muffin
(170 calories)

MILK, 2% 
1 cup

Afternoon Snack

KIWI FRUIT, RAW
1 medium

GRAHAM CRACKER, CHOCOLATE-COATED
4 crackers
(118 calories)

PEANUT BUTTER, CREAMY
1 tbsp
(95 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

BLUEBERRY, FROZEN
1 cup

LITE CREAM TOPPING, NONDAIRY
2 tbsp
(16 calories)

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

MILK, 2% 
1 cup

Saturday

Basic Nutritional Summary:
Total Calories:  
2439
Fat: 
65 grams
Protein: 
85  grams
Carbohydrates:  
370 grams
Sat Fat:  
14 grams
Chol: 
100 mg
Sodium:  
3347 mg
Fiber: 20 grams

Breakfast

PLAIN BAGEL
1 bagel
(156 calories)

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

BANANA BREAKFAST SHAKE
1 serving

COFFEE, BREWED
1 cup

ORANGE JUICE PLUS CALCIUM
8 fl oz

Lunch

TURKEY SANDWICH
1 serving

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

STRAWBERRY, FROZEN
1 cup
thawed, unsweetened

DIET SODA
12 fl oz

 

Dinner

CHICKEN QUESADILLAS 
1 serving

SOUR CREAM, LIGHT
2 tbsp
(40 calories)

SALSA, LOW SALT
1/2 cup

TORTILLA CHIPS, LOW-FAT
12 chips
(140 calories)

GREEN TEA, BREWED
1 cup

Morning Snack

PEAR, RAW
1 pear

CRACKER, REDUCED FAT
15 crackers
(150 calories)

YOGURT, ALL FLAVORS, NONFAT
4.4 oz
(50 calories)

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

BROCCOLI FLOWER CLUSTERS, RAW
1 cup

DIP, RANCH, LIGHT
3 tbsp
(105 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

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

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2432
Fat: 
62 grams
Protein: 
113  grams
Carbohydrates:  
341 grams
Sat Fat:  
17 grams
Chol: 
218 mg
Sodium:  
3538 mg
Fiber: 33 grams

Breakfast

CEREAL
2 cups
(218 calories)

BANANA, RAW
1/2 medium

MILK, 2% 
1 cup

RAISIN, SEEDLESS 
1 box

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

LIGHT CHICKEN A L'ORANGE FROZEN ENTREE
1 pkg
(255 calories) 

SPINACH, RAW
1 cup 

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

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

MILK, 2%
1 cup

Dinner

EASY MEATLOAF
1 serving

PEAS & ONIONS, FROZEN
3.3 oz

CARROT, FROZEN
1 cup

GARLIC BREAD, FROZEN
1.7 oz
(170 calories)

TEA, INSTANT, SWEETENED, PREPARED
1 cup

Morning Snack

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

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

PLUM, RAW
1 fruit
2-1/8" dia

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

PEACH, RAW
1 medium

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

ICE CREAM, VANILLA, ALL NATURAL
1/2 cup 
(110 calories)
"Light"

CHOCOLATE COOKIE, NONFAT
3 cookies
(150 calories)

MILK, 2%
1 cup