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2200 Calorie Week 3 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2,196
Fat: 
60 grams
Protein: 
90  grams
Carbohydrates:  
293 grams
Sat Fat:  
8 grams
Chol: 
74 mg
Sodium:  
3311 mg
Fiber:
40 grams

Breakfast

BANANA, RAW
1 medium

LOW FAT "CHEESY" CHEESE DANISH
2 servings

COFFEE
1 cup

MILK, 2%
1 cup

Lunch

ROAST TURKEY MEDALLIONS FROZEN ENTREE
1 serving (240 calories)

CARROT, RAW
1 cup

CHOCOLATE COOKIE, NONFAT
2 cookies
(100 calories)

MILK, 2%
1 cup

Dinner

EASY CHILI
1 serving

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD, DRESSING, RANCH
2 tbsp, light

MIXED GRAIN BREAD
2 slices
(130 calories)

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

DIET SODA
12 fl oz

Morning Snack

ORANGE, RAW
1 small

BRAN, BREAD
2 slices (122 calories)

CREAM CHEESE, SOFT, LIGHT, PLAIN
2 tbsp (40 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

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

CELERY, RAW
1 cup

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Evening Snack

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

LEMONADE DRINK MIX
8 fl oz
sugar-free

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2,211
Fat: 
64 grams
Protein: 
81  grams
Carbohydrates:  
304 grams
Sat Fat:  
16 grams
Chol: 
120 mg
Sodium:  
3052 mg
Fiber:
35 grams

Breakfast

MULTI-GRAIN CEREAL
2 cups
(218 calories)

BANANA, RAW
1 small

GREEN TEA, BREWED
1 cup

MILK, 2%
1 cup

 

Lunch

TURKEY SANDWICH
1 serving

ORANGE, RAW
1 cup

GREEN TEA, BREWED
1 cup

Dinner

EASY MEATLOAF
1 serving

FRENCH OR VIENNA BREAD
2 slices
(155 calories)

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

SNAP BEANS, GREEN, RAW
1 cup

CAESAR SALAD, LOWFAT
1 serving

POTATO, BAKED, UNSALTED
1 potato

SOUR CREAM, LIGHT
1 tbsp
(20 calories)

GREEN TEA, BREWED
1 cup

Morning Snack

MILK, 2%
1 cup

Afternoon Snack

CARROT, RAW
1 cup

BEAN DIP, VEGETARIAN, NONFAT
3 oz (72 calories)

VEGETABLE JUICE, LOW SALT
6 fl oz

 

Evening Snack

BROWNIE, FROZEN
1.23 oz (90 calories)

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

MILK, 2%
1 cup

 

Wednesday

Basic Nutritional Summary:
Total Calories:  
2,221
Fat: 
69 grams
Protein: 
73  grams
Carbohydrates:  
323 grams
Sat Fat:  
12 grams
Chol: 
37 mg
Sodium:  
3056 mg
Fiber:
34 grams

Breakfast

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

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

GRAPEFRUIT, RAW
1/2 fruit

MILK, 2 %
1 CUP

COFFEE, BREWED
1 cup

Lunch

EASY CHILI
1 serving

BRAN BREAD
2 slices
(122 calories)

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

PEAR, RAW
1 pear

DIET SODA
12 fl oz

Dinner

PARMESAN ANGEL HAIR PASTA
2 servings

CARROT, FROZEN
1 cup

SALAD, TOSSED, W/O DRESSING
1.5 cups

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

MILK, 2%
1 cup

GREEN TEA, BREWED
1 cup

Morning Snack

COTTAGE CHEESE, LOWFAT
4 oz
(100 calories)

CRACKERS, REDUCED FAT
6 crackers
(60 calories)

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

DIP, RANCH
2 tbsp, light (70 calories)

FRUIT PUNCH
sugarless

BROCCOLI, RAW
1 cup

Evening Snack

BROWNIE, FROZEN
1.23 oz (90 calories)

CHOCOLATE, SYRUP, LIGHT
2 tbsp (104 calories)

STRAWBERRY, FROZEN
1 cup
(thawed)

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

 

Thursday

Basic Nutritional Summary:
Total Calories:  
2,226
Fat: 
85 grams
Protein: 
72 grams
Carbohydrates:  
270 grams
Sat Fat:  
7 grams
Chol: 
75 mg
Sodium:  
1732 mg
Fiber:
33 grams

Breakfast

ENGLISH MUFFIN
1 muffin
(130 calories)

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

COFFEE, BREWED
1 cup

MILK, 2%
1 cup

Lunch

BAGEL WITH PEANUT BUTTER AND JELLY
1 serving 

TANGERINE, RAW
1 medium

MILK, 2%
1 cup

Dinner

BROILED HERB CHICKEN 
1 serving

LIMA BEANS, BOILED
1 cup

APPLESAUCE, ORIGINAL
1/2 cup
(83 calories)

SALAD, TOSSED W/O DRESSING
2 cups

SALAD DRESSING, RANCH
1 tbsp, light

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

SWEET POTATO, BAKED, UNSALTED
1 small

GREEN TEA, BREWED
1 cup

Morning Snack

PECANS, DRY ROASTED W/O SALT
3/4 oz

CARROT, RAW
1 cup

MILK, 2% 
1 cup

Afternoon Snack

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

APPLE, RAW
1 small

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

ANIMAL CRACKERS
12 cookies
(140 calories)

MILK, 2% 
1 cup

Friday

Basic Nutritional Summary:
Total Calories:  
2,195
Fat: 
75 grams
Protein: 
69  grams
Carbohydrates:  
271 grams
Sat Fat:  
7 grams
Chol: 
136 mg
Sodium:  
3389 mg
Fiber:
20 grams

Breakfast

FRENCH TOAST, CINNAMON
1 slice
(240 calories)

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

PANCAKE SYRUP, LOWER CALORIE
3 tbsp
(75 calories)

BLUEBERRY, FROZEN
1 cup

GREEN TEA, BREWED
1 cup

MILK, 2%
1 cup

 

Lunch

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

SALAD, TOSSED, W/O DRESSING
2 cups

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

GRANOLA CEREAL BAR, ALMOND
1 bar
(80 calories)

DIET SODA
12 fl oz

Dinner

SALMON PASTA SALAD
1 serving

CAESAR SALAD, LOWFAT
1 serving

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

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

LEMONADE DRINK MIX 
8 fl oz 
sugar-free

Morning Snack

PEANUT BUTTER, CHUNKY
2 tbsp
(190 calories)

APPLE, RAW
1 apple

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

POPCORN, MICROWAVE
2 cups

TANGERINE, RAW
1 medium

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

PUDDING, CHOCOLATE, NONFAT
1 snack
(100 calories)

MILK, 2% 
1 cup

 

Saturday

Basic Nutritional Summary:
Total Calories:  
2,258
Fat: 
59 grams
Protein: 
65 grams
Carbohydrates:  
333 grams
Sat Fat:  
12 grams
Chol: 
53 mg
Sodium:  
2448 mg
Fiber:
30 grams

Breakfast

FRUIT SMOOTHIE
1 serving

ORANGE, RAW
1 small

GREEN TEA, BREWED
1 cup

MILK, 2%
1 cup

Lunch

VEGETABLE SOUP
1 serving (120 calories)
(ready-to-eat)

TUNA SALAD PITA SANDWICHES
1 serving

DIP, BLACK BEAN
2 tbsp (20 calories)

CARROT, RAW
1 cup

CELERY, RAW
1 cup

MILK, 2%
1 cup

Dinner

SPAGHETTI PASTA, NO SALT ADDED
1 cup

SPAGHETTI SAUCE, CHUNKY
1/2 cup

GARLIC BREAD, FROZEN
1.7 oz (170 calories)

PEAR, RAW
1 pear

PARMESAN, CHEESE, GRATED
2 tbsp

LEMONADE DRINK MIX
8 fl oz

Morning Snack

CANTALOUPE, RAW
2 wedges

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

GRAHAM CRACKER
4 crackers (118 calories)

PEANUT BUTTER
2 tbsp (190 calories)

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

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

GRANOLA W/RAISINS, LOWFAT
1/2 cup (157 calories)

STRAWBERRIES, FROZEN
1/2 cup

MILK, 2%
1 cup

Sunday

Basic Nutritional Summary:
Total Calories:  
2,237
Fat: 
67 grams
Protein: 
77  grams
Carbohydrates:  
297 grams
Sat Fat:  
9 grams
Chol: 
115 mg
Sodium:  
2091 mg
Fiber:
28 grams

Breakfast

MULTI-GRAIN CEREAL
2 cups
(218 calories)

RASPBERRIES, FROZEN
1/2 cup

GREEN TEA, BREWED
1 cup

MILK, 2%
1 cup

Lunch

CHEESE RAVIOLI FROZEN ENTREE
(260 calories)  

SALAD DRESSING, RANCH
2 tbsp
(70 calories)

CARROT, RAW
1 cup 

PEAR, RAW
1 pear

MILK, 2%
1 cup

Dinner

TURKEY BREAST 
4 oz pre-cooked

BRAN BREAD
1 slice
(61 calories)

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

CRANBERRY-ORANGE RELISH
1 oz

GREEN BEANS W/ ALMONDS, FROZEN
2/3 cups

SWEET POTATO, BAKED, UNSALTED
1 small

BERRY BLEND DRINK MIX

Morning Snack

GRAHAM CRACKER
1 serving
(118 calories)

PEANUT BUTTER, CREAMY
2 tbsp
(190 calories)

DIET SODA
12 fl oz

Afternoon Snack

YOGURT, LOWFAT
4.1 oz
(118 calories)

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

ORANGE, RAW
1 orange

Evening Snack

PUDDING, CHOCOLATE, NONFAT
1 snack (100 calories)

MILK, 2%
1 cup