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Week 3

Weekday Meal Plan

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

Breakfast

Turkey Sausage & Egg Muffin

Nutritional Information

Ingredients
Seasonal Fresh Fruit, Eggs, Turkey Sausage Patties (Ground Turkey, Salt, Spices, Sugar, Lemon), Whole Grain Muffin, Sharp Cheddar Cheese Sliced (Pasteurized Milk, Cheese Culture, Salt, Enzymes And Annatto (color)), Strawberries, Cherries, White Sugar, Orange Juice, Unsalted Butter, Corn Starch, Fennel Seed, Lemon Zest, Cinnamon Sticks, Fresh Ginger Root

1200 Calorie Plan
Calories 380 | Total Fat (g) 19 | Saturated Fat (g) 6 Trans Fat (g) 0 | Cholesterol (mg) 240 | Sodium (mg) 580 Total Carbohydrates 35 | Dietary Fiber (g) 4 | Sugar (g) 17 Added Sugar (g) 4 | Protein (g) 22 Vitamin D 6% | Calcium 16% | Iron 10% | Potassium 8%

1700 Calorie Plan
Calories 450 | Total Fat (g) 22 | Saturated Fat (g) 8 Trans Fat (g) 0 | Cholesterol (mg) 330 | Sodium (mg) 620 Total Carbohydrates 43 | Dietary Fiber (g) 5 | Sugar (g) 22 Added Sugar (g) 5 | Protein (g) 25 Vitamin D 8% | Calcium 19% | Iron 15% | Potassium 10%

Almond Honey Power Bar

Nutritional Information

Ingredients
Rolled Oats, Apricots Dried, Sunflower Seeds, Peanut Butter, Almonds, Dark Raisins, Flaxseed, Chia Seeds, Dried Shredded Coconut, Vanilla Extract, Nutmeg Ground, Kosher Salt

1200 Calorie Plan
Calories 330 | Total Fat (g) 14 | Saturated Fat (g) 2 Trans Fat (g) 0 | Cholesterol (mg) 0| Sodium (mg) 65 Total Carbohydrates 44 | Dietary Fiber (g) 7 | Sugar (g) 5 Added Sugar (g) 0 | Protein (g) 10 Vitamin D 0% | Calcium 5% | Iron 15% | Potassium 10%

1700 Calorie Plan
Calories 710 | Total Fat (g) 31 | Saturated Fat (g) 5 Trans Fat (g) 0 | Cholesterol (mg) 0| Sodium (mg) 135 Total Carbohydrates 92 | Dietary Fiber (g) 15 | Sugar (g) 10 Added Sugar (g) 0 | Protein (g) 23 Vitamin D 0% | Calcium 10% | Iron 35% | Potassium 20%

Pineapple Yogurt Parfait

Nutritional Information

Ingredients
Plain Yogurt, Whole Milk, Rolled Oats, Strawberries, Pineapple, Peanut Butter, Maple Syrup, Vanilla Extract

1200 Calorie Plan
Calories 420 | Total Fat (g) 16 | Saturated Fat (g) 5 Trans Fat (g) 0 | Cholesterol (mg) 20| Sodium (mg) 135 Total Carbohydrates 56 | Dietary Fiber (g) 7 | Sugar (g) 15 Added Sugar (g) 6 | Protein (g) 16 Vitamin D 0% | Calcium 18% | Iron 15% | Potassium 15%

1700 Calorie Plan
Calories 590 | Total Fat (g) 22 | Saturated Fat (g) 7 Trans Fat (g) 0 | Cholesterol (mg) 30| Sodium (mg) 190 Total Carbohydrates 79 | Dietary Fiber (g) 10 | Sugar (g) 21 Added Sugar (g) 3 | Protein (g) 23 Vitamin D 0% | Calcium 25% | Iron 25% | Potassium 20%

Breakfast Burrito

Nutritional Information

Ingredients
Whole Wheat Tortillas (Whole Wheat and White Flour, Water, Palm Oil Shortening, Baking Powder, Salt.), Yellow Onions, Red Bell Peppers, Green Bell Peppers, Navy Beans, Eggs, Monterey Jack Cheese, Egg White, Tomatillos, Avocados, Olive Oil, Cumin Ground, Oregano Dry, Black Pepper, Cilantro, Jalapeno Peppers, Peeled Garlic

1200 Calorie Plan
Calories 400 | Total Fat (g) 17 | Saturated Fat (g) 8 Trans Fat (g) 0 | Cholesterol (mg) 110| Sodium (mg) 540 Total Carbohydrates 47 | Dietary Fiber (g) 7 | Sugar (g) 5 Added Sugar (g) 0 | Protein (g) 18 Vitamin D 4% | Calcium 24% | Iron 15% | Potassium 8%

1700 Calorie Plan
Calories 570 | Total Fat (g) 24 | Saturated Fat (g) 11 Trans Fat (g) 0 | Cholesterol (mg) 160| Sodium (mg) 770 Total Carbohydrates 66 | Dietary Fiber (g) 11 | Sugar (g) 7 Added Sugar (g) 0 | Protein (g) 25 Vitamin D 4% | Calcium 33% | Iron 20% | Potassium 10%

LUNCH

Greek Salad

Nutritional Information

Ingredients
Chickpeas, Hearts of Romaine Lettuce, Cheese Garlic Croutons, Cucumber, Tomatoes, Olive Oil, Green Bell Peppers, Feta Cheese, Red Wine Vinegar, Kalamata Olives, Dijon Mustard, White Sugar, Oregano Dry

1200 Calorie Plan
Calories 370 | Total Fat (g) 26 | Saturated Fat (g) 4 Trans Fat (g) 0 | Cholesterol (mg) 10 | Sodium (mg) 500 Total Carbohydrates 29 | Dietary Fiber (g) 5 | Sugar (g) 4 Added Sugar (g) 0 | Protein (g) 7 Vitamin D 0% | Calcium 8% | Iron 6% | Potassium 6%

1700 Calorie Plan
Calories 610 | Total Fat (g) 46 | Saturated Fat (g) 8 Trans Fat (g) 0 | Cholesterol (mg) 20 | Sodium (mg) 770 Total Carbohydrates 41 | Dietary Fiber (g) 7 | Sugar (g) 7 Added Sugar (g) 1 | Protein (g) 11 Vitamin D 0% | Calcium 14% | Iron 10% | Potassium 8%

Roasted Chicken Salad

Nutritional Information

Ingredients
Chicken Breast, Whole Wheat Bread Pita, Green Bell Peppers, Mixed Greens, Grapes, Mayonnaise, Almonds, Celery, Dijon Mustard, Parsley, Peeled Garlic, Black Pepper

1200 Calorie Plan
Calories 400 | Total Fat (g) 34 | Saturated Fat (g) 2.5 Trans Fat (g) 0 Cholesterol (mg) 80 | Sodium (mg) 330 Total Carbohydrates 28 | Dietary Fiber (g) 5 | Sugar (g) 4 Added Sugar (g) 1 | Protein (g) 32 Vitamin D 0% | Calcium 10% | Iron 15% | Potassium 15%

1700 Calorie Plan
Calories 500 | Total Fat (g) 45 | Saturated Fat (g) 4 Trans Fat (g) 0 Cholesterol (mg) 90 | Sodium (mg) 410 Total Carbohydrates 29 | Dietary Fiber (g) 5 | Sugar (g) 4 Added Sugar (g) 1 | Protein (g) 33 Vitamin D 0% | Calcium 10% | Iron 15% | Potassium 15%

Grilled Cheese & Tomato Soup

Nutritional Information

Ingredients
Chicken Broth, Tomatoes, Yellow Onions, Mayonnaise, Sharp Cheddar Cheese Sliced (Pasteurized Milk, Cheese Culture, Salt, Enzymes And Annatto (color)), Carrots, Celery, Bread Whole Wheat, Tomato Paste, Olive Oil, Ghee, Peeled Garlic, Dried Basil, Red Pepper Flakes, Bay Leaves

1200 Calorie Plan
Calories 480 | Total Fat (g) 54 | Saturated Fat (g) 11 Trans Fat (g) 0 | Cholesterol (mg) 45 | Sodium (mg) 470 Total Carbohydrates 20 | Dietary Fiber (g) 4 | Sugar (g) 7 Added Sugar (g) 0 | Protein (g) 10 Vitamin D 0% | Calcium 19% | Iron 10% | Potassium 10%

1700 Calorie Plan
Calories 640 | Total Fat (g) 46 | Saturated Fat (g) 11 Trans Fat (g) 0 | Cholesterol (mg) 40 | Sodium (mg) 730 Total Carbohydrates 45 | Dietary Fiber (g) 8 | Sugar (g) 11 Added Sugar (g) 0 | Protein (g) 17 Vitamin D 0% | Calcium 27% | Iron 25% | Potassium 20%

Egg Roll in a Bowl

Nutritional Information

Ingredients
Red Cabbage, Cabbage – Napa, Chicken Thighs Boneless Skinless, Chicken Breast, Mixed Greens, Shredded Carrots, Hoisin Sauce, Brown Rice, Eggs, Green Onions, Almonds, Fresh Ginger Root

1200 Calorie Plan
Calories 410 | Total Fat (g) 20 | Saturated Fat (g) 2 Trans Fat (g) 0 | Cholesterol (mg) 165 | Sodium (mg) 620 Total Carbohydrates 45 | Dietary Fiber (g) 6 | Sugar (g) 11 Added Sugar (g) 0 | Protein (g) 34 Vitamin D 0% | Calcium 18% | Iron 20% | Potassium 25%

1700 Calorie Plan
Calories 610 | Total Fat (g) 32 | Saturated Fat (g) 3 Trans Fat (g) 0 | Cholesterol (mg) 265 | Sodium (mg) 660 Total Carbohydrates 62 | Dietary Fiber (g) 10 | Sugar (g) 13 Added Sugar (g) 0 | Protein (g) 54 Vitamin D 4% | Calcium 28% | Iron 35% | Potassium 40%

DINNER

BBQ Pulled Chicken

Nutritional Information

Ingredients
Onions, Sweet Potatoes, Chicken Breast, Mixed Greens, Pickle Spear, Olive Oil, BBQ Sauce (Tomato Paste, Distilled Vinegar, Corn Starch, Salt, Pineapple Juice, Natural Smoke Flavor, Molasses, Garlic, Paprika, Cayenne, Mustard, Sugar, Tamarind, Celery Seed.), Red Wine Vinegar, Dijon Mustard, White Sugar, Oregano Dry

1200 Calorie Plan
Calories 350 | Total Fat (g) 29 | Saturated Fat (g) 2.5 Trans Fat (g) 0 | Cholesterol (mg) 50 | Sodium (mg) 350 Total Carbohydrates 30 | Dietary Fiber (g) 5 | Sugar (g) 13 Added Sugar (g) 0 | Protein (g) 18 Vitamin D 0% | Calcium 6% | Iron 8% | Potassium 15%

1700 Calorie Plan
Calories 700 | Total Fat (g) 55 | Saturated Fat (g) 4 Trans Fat (g) 0 | Cholesterol (mg) 140 | Sodium (mg) 690 Total Carbohydrates 71 | Dietary Fiber (g) 10 | Sugar (g) 29 Added Sugar (g) 0 | Protein (g) 49 Vitamin D 0% | Calcium 11% | Iron 20% | Potassium 40%

Bone-In Roasted Chicken

Nutritional Information

Ingredients
Chicken Thighs Skin On, Red Bell Peppers, Potatoes – Red, Zucchini, Red Onions, Spinach, Chicken Broth, Spinach – Frozen, Lemon Juice, Peeled Garlic, Capers Preserved Drained, Kosher Salt, Thyme – Dry, Garlic Cloves, Parsley, Oregano Dry, Black Pepper

1200 Calorie Plan
Calories 350 | Total Fat (g) 19 | Saturated Fat (g) 5 Trans Fat (g) 0 | Cholesterol (mg) 110 | Sodium (mg) 390 Total Carbohydrates 22 | Dietary Fiber (g) 4 | Sugar (g) 7 Added Sugar (g) 0 | Protein (g) 22 Vitamin D 0% | Calcium 5% | Iron 15% | Potassium 20%

1700 Calorie Plan
Calories 710 | Total Fat (g) 41 | Saturated Fat (g) 11 Trans Fat (g) 0 | Cholesterol (mg) 240 | Sodium (mg) 620 Total Carbohydrates 37 | Dietary Fiber (g) 7 | Sugar (g) 10 Added Sugar (g) 0 | Protein (g) 46 Vitamin D 0% | Calcium 7% | Iron 25% | Potassium 35%

Enchilada Bowl

Nutritional Information

Ingredients
Black Beans, Brown Rice, Monterey Jack Cheese, Red Bell Peppers, Poblano Peppers, Mixed Greens, Corn, Cilantro, Olive Oil, Peeled Garlic, Cumin Seed, Tomatillos, White Onions, Kosher Salt – Fine, Serrano Peppers, Garlic Cloves

1200 Calorie Plan
Calories 400 | Total Fat (g) 15 | Saturated Fat (g) 8 Trans Fat (g) 0 | Cholesterol (mg) 30 | Sodium (mg) 340 Total Carbohydrates 50 | Dietary Fiber (g) 8 | Sugar (g) 4 Added Sugar (g) 0 | Protein (g) 17 Vitamin D 0% | Calcium 26% | Iron 15% | Potassium 15%

1700 Calorie Plan
Calories 500 | Total Fat (g) 21 | Saturated Fat (g) 11 Trans Fat (g) 0 | Cholesterol (mg) 50 | Sodium (mg) 460 Total Carbohydrates 56 | Dietary Fiber (g) 8 | Sugar (g) 4 Added Sugar (g) 0 | Protein (g) 23 Vitamin D 0% | Calcium 38% | Iron 20% | Potassium 15%

Flatbread Pizza

Nutritional Information

Ingredients
Chicken Breast, White Mushrooms, Broccoli Florets, Baby Carrots, Spinach, Pizza Crust (Flour (Whole and Wheat Flour, Malted Barley Flour), Soybean Oil, Water. Yeast, Salt, Soy Lecithin, Leavening.), Tomatoes Canned, Mozzarella, Parsley, Olive Oil, Oregano Dry

1200 Calorie Plan
Calories 430 | Total Fat (g) 34 | Saturated Fat (g) 6 Trans Fat (g) 0 | Cholesterol (mg) 110 | Sodium (mg) 410 Total Carbohydrates 32 | Dietary Fiber (g) 8 | Sugar (g) 3 Added Sugar (g) 0 | Protein (g) 40 Vitamin D 0% | Calcium 23% | Iron 20% | Potassium 25%

1700 Calorie Plan
Calories 640 | Total Fat (g) 48 | Saturated Fat (g) 7 Trans Fat (g) 0 | Cholesterol (mg) 145 | Sodium (mg) 530 Total Carbohydrates 55 | Dietary Fiber (g) 12 | Sugar (g) 5 Added Sugar (g) 0 | Protein (g) 57 Vitamin D 0% | Calcium 30% | Iron 30% | Potassium 35%