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Week 2

Weekday Meal Plan

Lunch & Dinner meals may be interchangeable!
Heat, Eat & Enjoy the meals on the days you prefer

Breakfast

fresh, healthy, fully prepared meals, migas con salsa

Migas con Salsa

Navy Beans, Eggs, Corn Tortilla, Feta Cheese, Egg White, Tomatillos, Avocados, Olive Oil, Cumin Ground, Cilantro, Yellow Onions, Jalapeno Peppers, Peeled Garlic
Nutritional Information

1200 Calorie Plan
Calories 370 | Total Fat (g) 15 | Saturated Fat (g) 6
Trans Fat (g) 0 | Cholesterol (mg) 210 | Sodium (mg) 490
Total Carbohydrates 39 | Dietary Fiber (g) 8 | Sugar (g) 2
Added Sugar (g) 0 | Protein (g) 22
Vitamin D 6% | Calcium 21% | Iron 20% | Potassium 10%

1700 Calorie Plan
Calories 460 | Total Fat (g) 20 | Saturated Fat (g) 8
Trans Fat (g) 0 | Cholesterol (mg) 290 | Sodium (mg) 580
Total Carbohydrates 46 | Dietary Fiber (g) 9 | Sugar (g) 3
Added Sugar (g) 0 | Protein (g) 27
Vitamin D 8% | Calcium 26% | Iron 25% | Potassium 15%

fresh, healthy fully prepared peanut butter bar

Peanut Butter Bar

Rolled Oats, Peanut Butter, Brown Sugar, Pumpkin Seeds Raw, Cranberries Dried, Eggs, Unsalted Butter, Ground Cinnamon, Vanilla Extract, Baking Soda, Ginger Ground, Kosher Salt – Fine
Nutritional Information

1200 Calorie Plan

Calories 320 | Total Fat (g) 15 | Saturated Fat (g) 4
Trans Fat (g) 0 | Cholesterol (mg) 25 | Sodium (mg) 120
Total Carbohydrates 41 | Dietary Fiber (g) 5 | Sugar (g) 15
Added Sugar (g) 9 | Protein (g) 10
Vitamin D 0% | Calcium 3% | Iron 15% | Potassium 6%

1700 Calorie Plan
Calories 490 | Total Fat (g) 25 | Saturated Fat (g) 8
Trans Fat (g) 0 | Cholesterol (mg) 45 | Sodium (mg) 170
Total Carbohydrates 58 | Dietary Fiber (g) 7 | Sugar (g) 22
Added Sugar (g) 12 | Protein (g) 14
Vitamin D 0% | Calcium 5% | Iron 20% | Potassium 8%

fresh, healthy, fully prepared meals, whole wheat blueberry pancakes

Whole Wheat Blueberry Pancakes

Seasonal Fresh Fruit, Lowfat Buttermilk, Blueberries, Eggs, Whole Wheat Flour, Maple Syrup, AP Flour, Unsalted Butter, Flaxseed, Fine Sea Salt, Brown Sugar, Baking Powder
Nutritional Information

1200 Calorie Plan
Calories 340 | Total Fat (g) 11 | Saturated Fat (g) 5
Trans Fat (g) 0 | Cholesterol (mg) 120 | Sodium (mg) 400
Total Carbohydrates 55 | Dietary Fiber (g) 5 | Sugar (g) 25
Added Sugar (g) 10 | Protein (g) 10
Vitamin D 2% | Calcium 12% | Iron 10% | Potassium 10%

1700 Calorie Plan
Calories 370 | Total Fat (g) 11 | Saturated Fat (g) 5
Trans Fat (g) 0 | Cholesterol (mg) 120 | Sodium (mg) 400
Total Carbohydrates 62 | Dietary Fiber (g) 6 | Sugar (g) 31
Added Sugar (g) 13 | Protein (g) 11
Vitamin D 2% | Calcium 12% | Iron 10% | Potassium 10%

fresh, healthy, fully prepared meals, berry parfait

Berry Parfait

Greek Yogurt, Whole Milk, Rolled Oats, Strawberries, Cherries, Maple Syrup, Pumpkin Seeds Raw, White Sugar, Dark Raisins, Orange Juice, Sunflower Seeds, Unsalted Butter, Sunflower Oil, Cornstarch (Corn Starch), Lemon Zest, Ground Cinnamon, Cinnamon Sticks, Fresh Ginger Root
Nutritional Information

1200 Calorie Plan
Calories 300 | Total Fat (g) 14 | Saturated Fat (g) 5
Trans Fat (g) 0 | Cholesterol (mg) 20 | Sodium (mg) 60
Total Carbohydrates 38 | Dietary Fiber (g) 3 | Sugar (g) 22
Added Sugar (g) 11 | Protein (g) 10
Vitamin D 0% | Calcium 15% | Iron 10% | Potassium 10%

1700 Calorie Plan
Calories 580 | Total Fat (g) 26 | Saturated Fat (g) 9
Trans Fat (g) 0 | Cholesterol (mg) 35 | Sodium (mg) 110
Total Carbohydrates 72 | Dietary Fiber (g) 6 | Sugar (g) 41
Added Sugar (g) 21 | Protein (g) 18
Vitamin D 0% | Calcium 26% | Iron 20% | Potassium 20%

LUNCH

fresh, healthy, fully prepared meals, black bean turkey chili

Black Bean Turkey Chili

Chicken Broth, Ground Turkey Breast, Diced Tomatoes, Black Beans, Poblano Peppers, Corn, Green Bell Peppers, Cheddar Cheese, Tomato Paste, Sunflower Oil, Peeled Garlic, Kosher Salt, Chili Powder, Cumin Ground
Nutritional Information

1200 Calorie Plan
Calories 390 | Total Fat (g) 25 | Saturated Fat (g) 7
Trans Fat (g) 0 | Cholesterol (mg) 100 | Sodium (mg) 410
Total Carbohydrates 23 | Dietary Fiber (g) 7 | Sugar (g) 5
Added Sugar (g) 0 | Protein (g) 32
Vitamin D 2% | Calcium 15% | Iron 20% | Potassium 20%

1700 Calorie Plan
Calories 550 | Total Fat (g) 28 | Saturated Fat (g) 9
Trans Fat (g) 0 | Cholesterol (mg) 145 | Sodium (mg) 580
Total Carbohydrates 33 | Dietary Fiber (g) 9 | Sugar (g) 7
Added Sugar (g) 0 | Protein (g) 46
Vitamin D 4% | Calcium 21% | Iron 25% | Potassium 25%

fresh, healthy, fully prepared meals, gourmet spinach salad

Gourmet Spinach Salad

Beets, Spinach, Grape Tomatoes, Green Beans, Caesar Dressing (Soybean Oil, Parmesan and Romano Cheese (pasteurized Milk, Cheese Cultures, Salt, Enzymes), Distilled Vinegar, Egg Yolks, Salt, Anchovy Paste (anchovy, Salt, Soy Flour) Garlic, Spices, Mustard, Onion, Sugar, Lemon Juice.), Egg Hard Boiled, Cheddar Cheese, Rolled Oats, Pistachios Roasted Unsalted, Walnuts, Sunflower Seeds, Olive Oil, Eggs, Sesame Seeds, Agave Syrup, Fennel Seed, Kosher Salt, Cayenne Pepper
Nutritional Information

1200 Calorie Plan

Calories 450 | Total Fat (g) 33 | Saturated Fat (g) 7
Trans Fat (g) 0  Cholesterol (mg) 115 | Sodium (mg) 590
Total Carbohydrates 27 | Dietary Fiber (g) 8 | Sugar (g) 12
Added Sugar (g) 1 | Protein (g) 15
Vitamin D 4% | Calcium 17% | Iron 25% | Potassium 20%

1700 Calorie Plan
Calories 600 | Total Fat (g) 41 | Saturated Fat (g) 9
Trans Fat (g) 0  Cholesterol (mg) 160 | Sodium (mg) 720
Total Carbohydrates 41 | Dietary Fiber (g) 12 | Sugar (g) 16
Added Sugar (g) 1 | Protein (g) 22
Vitamin D 4% | Calcium 24% | Iron 35% | Potassium 30%

Chicken Quesadilla

Whole Wheat Tortillas (Whole Wheat and White Flour, Water, Palm Oil Shortening, Baking Powder, Salt.), Chicken Breast, Baby Carrots, Zucchini, Monterey Jack Cheese, Tomatillos, Avocados, Cilantro, Yellow Onions, Jalapeno Peppers, Peeled Garlic
Nutritional Information

1200 Calorie Plan
Calories 400 | Total Fat (g) 25 | Saturated Fat (g) 8
Trans Fat (g) 0 | Cholesterol (mg) 65 | Sodium (mg) 520
Total Carbohydrates 40 | Dietary Fiber (g) 8 | Sugar (g) 2
Added Sugar (g) 0 | Protein (g) 24
Vitamin D 0% | Calcium 22% | Iron 10% | Potassium 10%

1700 Calorie Plan
Calories 640 | Total Fat (g) 44 | Saturated Fat (g) 13
Trans Fat (g) 0 | Cholesterol (mg) 125 | Sodium (mg) 780
Total Carbohydrates 56 | Dietary Fiber (g) 12 | Sugar (g) 3
Added Sugar (g) 0 | Protein (g) 45
Vitamin D 0% | Calcium 36% | Iron 15% | Potassium 20%

fresh, healthy, fully prepared meals, Smoked Turkey Wrap

Smoked Turkey Wrap

Smoked Turkey Breast Sliced, Spinach Tortilla (Whole Wheat and White Flour, Water, Palm Oil Shortening, Baking Powder, Salt.), Cantaloupe Melon, Honeydew Melon, Green Bell Peppers, Spinach, Cream Cheese, Pickled Jalapeno Peppers Slices, Olive Oil, Garlic Powder, Onion Powder, Dill Fresh, Parsley, White Pepper
Nutritional Information

1200 Calorie Plan

Calories 520 | Total Fat (g) 25 | Saturated Fat (g) 11
Trans Fat (g) 0  Cholesterol (mg) 70 | Sodium (mg) 710
Total Carbohydrates 54 | Dietary Fiber (g) 7 | Sugar (g) 17
Added Sugar (g) 0 | Protein (g) 23
Vitamin D 0% | Calcium 13% | Iron 15% | Potassium 25%

1700 Calorie Plan
Calories 520 | Total Fat (g) 25 | Saturated Fat (g) 11
Trans Fat (g) 0  Cholesterol (mg) 70 | Sodium (mg) 710
Total Carbohydrates 54 | Dietary Fiber (g) 7 | Sugar (g) 17
Added Sugar (g) 0 | Protein (g) 23
Vitamin D 0% | Calcium 13% | Iron 15% | Potassium 25%

DINNER

fresh, healthy, fully prepared meals, garden burger

Garden Burger

Sweet Potatoes, Mixed Greens, Olive Oil, BBQ Sauce, Lemon Juice, Garlic Cloves, Dijon Mustard, Honey, Burger Vegetable (Black Beans, Brown Rice, Soy Protein Concentrate, Onions, Whole Kernel Corn, Bulgur Wheat, Green Chiles, Canola Oil, Salt, Red Bell Peppers, Black Bean Powder, Yeast Extract, Sugar, Onion Powder, Tomato Powder, Garlic Powder, Paprika, Turmeric)
Nutritional Information

1200 Calorie Plan
Calories 490 | Total Fat (g) 12 | Saturated Fat (g) 1.5
Trans Fat (g) 0 | Cholesterol (mg) 0 | Sodium (mg) 780
Total Carbohydrates 82 | Dietary Fiber (g) 15 | Sugar (g) 13
Added Sugar (g) 0 | Protein (g) 20
Vitamin D 0% | Calcium 14% | Iron 30% | Potassium 20%

1700 Calorie Plan
Calories 620 | Total Fat (g) 19 | Saturated Fat (g) 2.5
Trans Fat (g) 0 | Cholesterol (mg) 0 | Sodium (mg) 830
Total Carbohydrates 98 | Dietary Fiber (g) 18 | Sugar (g) 16
Added Sugar (g) 0 | Protein (g) 22
Vitamin D 0% | Calcium 19% | Iron 35% | Potassium 30%

fresh, healthy, fully prepared meals, lemon chicken

Lemon Chicken

Chicken Breast, Russet Potatoes, Carrots, Lemon Juice, Parsley, Peeled Garlic, Smoked Paprika, Olive Oil, Herbs de Provence, Kosher Salt, Black Pepper
Nutritional Information

1200 Calorie Plan
Calories 460 | Total Fat (g) 37 | Saturated Fat (g) 1.5
Trans Fat (g) 0 | Cholesterol (mg) 135 | Sodium (mg) 370
Total Carbohydrates 50 | Dietary Fiber (g) 7 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 48
Vitamin D 0% | Calcium 8% | Iron 20% | Potassium 40%

1700 Calorie Plan
Calories 650 | Total Fat (g) 53 | Saturated Fat (g) 2
Trans Fat (g) 0 | Cholesterol (mg) 190 | Sodium (mg) 530
Total Carbohydrates 71 | Dietary Fiber (g) 11 | Sugar (g) 12
Added Sugar (g) 0 | Protein (g) 68
Vitamin D 0% | Calcium 12% | Iron 30% | Potassium 60%

A healthy meal plan focuses on balanced portions

Chicken Sausage Stuffed Portobello Mushroom

Mushroom Portabello, Gold Potatoes, Carrots, Chicken Thighs Boneless Skinless, Green Bell Peppers, Cubanel Pepper, Coconut Aminos, Garlic Cloves, Olive Oil, Fresh Basil, Canola Oil, Balsamic Vinegar, Lemon Juice, Peeled Garlic, Walnuts, Dijon Mustard, Nutritional Yeast, Fresh Fennel, Black Pepper, Kosher Salt, Thyme – Dry, Red Pepper Flakes, Black Peppercorns
Nutritional Information

1200 Calorie Plan
Calories 400 | Total Fat (g) 12 | Saturated Fat (g) 2
Trans Fat (g) 0 | Cholesterol (mg) 85 | Sodium (mg) 500
Total Carbohydrates 51 | Dietary Fiber (g) 10 | Sugar (g) 15
Added Sugar (g) 0 | Protein (g) 27
Vitamin D 2% | Calcium 7% | Iron 20% | Potassium 40%

1700 Calorie Plan
Calories 540 | Total Fat (g) 15 | Saturated Fat (g) 3
Trans Fat (g) 0 | Cholesterol (mg) 125 | Sodium (mg) 710
Total Carbohydrates 68 | Dietary Fiber (g) 13 | Sugar (g) 20
Added Sugar (g) 0 | Protein (g) 38
Vitamin D 4% | Calcium 10% | Iron 25% | Potassium 60%

fresh, healthy, fully prepared meals, turkey lasagna

Turkey Lasagna

Ground Turkey Thighs, Broccoli Florets, Whole Wheat Lasagna Noodles, Yellow Onions, Diced Tomatoes, Carrots, Celery, Mozzarella, Ricotta Cheese – Whole Milk (Pasteurized Whey, Pasteurized Cream, Pasteurized Milk, Vinegar, Carrageenan.), Tomato Paste, Grated Parmesan, Peeled Garlic, Fresh Basil, Fennel Seed, Olive Oil, Black Peppercorns
Nutritional Information

1200 Calorie Plan
Calories 400 | Total Fat (g) 21 | Saturated Fat (g) 6
Trans Fat (g) 0 | Cholesterol (mg) 75 | Sodium (mg) 270
Total Carbohydrates 42 | Dietary Fiber (g) 8 | Sugar (g) 4
Added Sugar (g) 0 | Protein (g) 26
Vitamin D 0% | Calcium 17% | Iron 25% | Potassium 15%

1700 Calorie Plan
Calories 660 | Total Fat (g) 30 | Saturated Fat (g) 11
Trans Fat (g) 0 | Cholesterol (mg) 135 | Sodium (mg) 450
Total Carbohydrates 60 | Dietary Fiber (g) 11 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 43
Vitamin D 4% | Calcium 29% | Iron 40% | Potassium 20%

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