1400 Calorie Week 1 Convenience Meal Plan

Breakfast

ENGLISH MUFFIN
1 muffin
(130 calories)

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

COFFEE
1 cup

MILK, 2% 1 cup

Lunch

LIGHT ITALIAN SALAD, LOWFAT
1 serving

CHEESE RAVIOLI ENTREE, FROZEN
1 pkg
(260 calories)

CANTALOUPE, RAW
1 cup
cubed

GREEN TEA (BREWED) 
8 oz 
1 cup

Dinner

EASY TOMATO MEATLOAF
1 serving

POTATO, BAKED, UNSALTED
1 potato

SOUR CREAM, LIGHT
2 tbsp
(40 calories)

MIXED PEAS & CARROTS,  CANNED
1 cup

DIET SODA
12 fl oz

Morning Snack

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

APPLE 
1 small

Afternoon Snack

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

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Evening Snack

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

MILK, 2%
1 cup

Breakfast

FRUIT SMOOTHIE COOLER
1 serving

BANANA
1/2 medium

COFFEE, BREWED,  1 cup

Lunch

TURKEY SANDWICH  
1 serving 

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD DRESSING, RANCH LITE 
2 tbsp
(70 calories)

MILK, 2%
1 cup

GREEN TEA (BREWED) 
8 oz 
1 cup

Dinner

RED SNAPPER DRESSED WITH LEMON PEPPER
1 serving

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

MIXED GRAIN BREAD
2 slices
(120 calories) 

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

DIET SODA
12 oz

Morning Snack

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

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Afternoon Snack

CRACKERS, REDUCED FAT, 
4 crackers
(40 calories)
reduced-fat, classic golden cracker

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz
(90 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Breakfast

CEREAL
1 cup
(218 calories)

BANANA 
1medium

COFFEE
1 cup

MILK, 2%
1 cup

Lunch

LIGHT BEEF POT ROAST FROZEN ENTREE (206 calories)

GRAPES 
3 oz
red or green

VEGETABLE SOUP
1 serving
ready to serve, can

DIET SODA
12 fl oz

Dinner

PARMESAN ANGEL HAIR PASTA
2 servings

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

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

SALAD, TOSSED, W/O DRESSING 
1.5 cups

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

GREEN TEA (BREWED) 
8 oz 
1 cup

Morning Snack

COTTAGE CHEESE, 2% MILKFAT
1/2 cup
(90 calories)

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

CELERY RAW, STRIPS
1 cup

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

CHOCOLATE COOKIES
2 cookies (100 calories)

LEMONADE DRINK MIX
8 fl oz
sugar-free

Breakfast

LOWFAT "CHEESEY" CHEESE DANISH 
1 serving

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

BAGEL W/ PEANUT BUTTER & JELLY 1serving

GRAPES 
3 oz
red or green

PRETZEL RODS, LOWER SALT
5 rods
(55 calories)

GREEN TEA (BREWED) 
8 oz 
1 cup

Dinner

CHICKEN QUESADILLAS  
1 serving

SALSA, LOW SALT
1/4 cup
(25 calories)

SOUR CREAM, LIGHT
2 tbsp
(40 calories)

SALAD, TOSSED, W/O DRESSING 
1 cup

SALAD DRESSING, RANCH 
2 tbsp 
(70 calories)

GREEN TEA (BREWED) 
8 oz 
1 cup

Morning Snack

YOGURT, LOWFAT
4.1 oz
(118 calories)

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

CARROTS 
1 cup

DIP, RANCH, LIGHT
1 tbsp
(35 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz 
sugar-free

Evening Snack

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

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Breakfast

PLAIN BAGEL 
1 bagel
(156 calories)

CREAM CHEESE, LIGHT
2 tbsp
(70 calories)

MILK, 2% 1 cup

COFFEE
1 cup

Lunch

PARMESAN ANGEL HAIR PASTA
2 servingS

LOWFAT CAESAR SALAD
1 serving

DIET SODA
12 fl oz

Dinner

TURKEY BREAST
4 oz
(120 calories)
cooked, honey roasted, skinless

FRENCH BREAD DOUGH, REFRIGERATED
1 slice (60 calories)

SWEET POTATO, BAKED W/SALT
1/2 medium
(59 calories)
baked in skin (2" dia, 5" raw)

GREEN BEANS W/ALMONDS, FROZEN
2/3 cup
(60 calories)

CRANBERRY-ORANGE RELISH
1oz
canned

MILK, 2%
1 cup

Morning Snack

CRISPBREAD, RYE
1 wafer 
(92 calories)
crackers, crispbread, rye

VEGETABLE JUICE
6 fl oz
(35 calories)

Afternoon Snack

BANANA
1 medium

BERRY BLEND DRINK MIX 
8 fl oz
sugar-free

Evening Snack

BLUEBERRIES, FROZEN
1 cup
(unthawed)

LITE CREAM TOPPING, NONDAIRY
2 tbsp
(16 calories)

FRUIT PUNCH DRINK MIX,
8 fl oz
sugar-free

Breakfast

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

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

ORANGE JUICE PLUS CALCIUM
8 fl oz

COFFEE
1 cup

Lunch

CHICKEN SALAD PITA SANDWICH 
1 serving

SWEET POTATO, BAKED, UNSALTED
1 small (leftover)
(59 calories)

GREEN BEANS WITH ALMONDS, FROZEN
2/3 cups
(60 calories)

GREEN TEA (BREWED) 
8 oz 

MILK, 2%
1 cup

Dinner

BROILED HERB CHICKEN
1 serving

GRILLED HERB TOMATOES
1 serving

CARROT, FROZEN
1/4 cup

APPLESAUCE, ORIGINAL
1/2 cup
(83 calories)

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

MARGARINE-LIKE SPREAD, 40% FAT 
1 tbsp

GREEN TEA (BREWED) 
8 oz 
1 cup

Morning Snack

PLUM 
1 fruit

BERRY BLEND DRINK MIX
8 fl oz
sugar-free

Afternoon Snack

PEACH, RAW
1 medium

MILK, 2% 
1 cup

Evening Snack

CHOCOLATE PUDDING, NONFAT
1 snack
(100 calories)

LITE CREAM TOPPING, NONDAIRY FROZEN
1 tbsp
(8 calories)

FRUIT PUNCH DRINK MIX 
8 fl oz
sugar-free

Breakfast

MULTIGRAIN CEREAL, oatmeal  
1/2 cup
(133 calories)

COFFEE
1 cup

ORANGE JUICE PLUS CALCIUM
4 fl oz

Lunch

TUNA SALAD PITA SANDWICHES 
1 serving

CAULIFLOWER
1 cup

SALAD DRESSING, RANCH LIGHT
2 tbsp
(70 calories)

STRAWBERRY, RAW, SLICED
1 cup

POTATO CHIPS, BARBECUE, BAKED
1 oz
(110 calories)

DIET SODA
12 fl oz

Dinner

BROCCOLI FLORETS, FROZEN 
3.3 oz
florets "Deluxe"

20 Minute Garlic Rosemary Chicken & Brown Rice Dinner  
1 serving 

CAESAR SALAD, LOWFAT
1 serving

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

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

GREEN TEA (BREWED) 
8 oz 
I cup

Morning Snack

ORANGE 
1 small

BERRY BLEND DRINK MIX 
8 fl oz 
sugar-free

Afternoon Snack

CRACKERS, REDUCED FAT, 
6 crackers
(60 calories)
reduced-fat, classic golden cracker

FRUIT PUNCH DRINK MIX
8 fl oz
sugar-free

Evening Snack

WHIPPED BLUEBERRY DELIGHT:
BLUEBERRIES, FROZEN
1 cup
(unthawed)

LITE CREAM TOPPING, NONDAIRY
2 tbsp
(16 calories)

MILK, 2%
1 cup