Menu Weekday Week 4 - The Fresh Plan

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Wednesday, August 21st 7:00 PM

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Week 4

Weekday Meal Plan

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

Breakfast

Flax Seed Whole Wheat Pancakes

Nutritional Information

Ingredients
Seasonal Fresh Fruit Whole Wheat Pancake Mix (Whole Wheat Flour, Sugar, Palm Oil, Leavening, Salt, Eggs, Buttermilk, Egg White, Soy Flour.), Maple Syrup, Flaxseed

1200 Calorie Plan
Calories 400 | Total Fat (g) 15 | Saturated Fat (g) 2 Trans Fat (g) 0 | Cholesterol (mg) 0 | Sodium (mg) 15 Total Carbohydrates 59 | Dietary Fiber (g) 7 | Sugar (g) 13 Added Sugar (g) 5 | Protein (g) 11 Vitamin D 0% | Calcium 4% | Iron 40% | Potassium 10%

1700 Calorie Plan
Calories 570 | Total Fat (g) 21 | Saturated Fat (g) 2.5 Trans Fat (g) 0 | Cholesterol (mg) 0 | Sodium (mg) 20 Total Carbohydrates 84 | Dietary Fiber (g) 10 | Sugar (g) 19 Added Sugar (g) 7 | Protein (g) 16 Vitamin D 0% | Calcium 6% | Iron 60% | Potassium 15%

Cinnamon Oats Cereal

Nutritional Information

Ingredients
Rolled Oats, Puffed Rice Cereal, Dark Raisins, Sunflower Seeds, Pumpkin Seeds Raw, Brown Sugar, Canola Oil, Flaxseed, Chia Seeds, Vanilla Extract, Ground Cinnamon, Kosher Salt

1200 Calorie Plan
Calories 336 | Total Fat (g) 13 | Saturated Fat (g) 1.63 Trans Fat (g) 0.01 | Cholesterol (mg) 0 | Sodium (mg) 34 Total Carbohydrates 50 | Dietary Fiber (g) 6 | Sugar (g) 12 Added Sugar (g) 3.97 | Protein (g) 10 Vitamin D 0% | Calcium 4% | Iron 15% | Potassium 8%

1700 Calorie Plan
Calories 559 | Total Fat (g) 21 | Saturated Fat (g) 2.72 Trans Fat (g) 0.02 | Cholesterol (mg) 0 | Sodium (mg) 57 Total Carbohydrates 83 | Dietary Fiber (g) 10 | Sugar (g) 20 Added Sugar (g) 6.62 | Protein (g) 16 Vitamin D 0% | Calcium 6% | Iron 30% | Potassium 10%

Traditional Breakfast Platter

Nutritional Information

Ingredients
Seasonal Fresh Fruit, Gold Potatoes, Eggs, Turkey Sausage Patties (Ground Turkey, Salt, Spices, Sugar, Lemon), Red Bell Peppers, Whole Milk, Green Bell Peppers, Olive Oil, Yellow Onions, Parsley, Peeled Garlic, Paprika, Kosher Salt, Black Pepper

1200 Calorie Plan
Calories 410 | Total Fat (g) 21 | Saturated Fat (g) 3.5 Trans Fat (g) 0 | Cholesterol (mg) 215 | Sodium (mg) 540 Total Carbohydrates 42 | Dietary Fiber (g) 6 | Sugar (g) 16 Added Sugar (g) 0 | Protein (g) 18 Vitamin D 6% | Calcium 9% | Iron 15% | Potassium 20%

1700 Calorie Plan
Calories 670 | Total Fat (g) 36 | Saturated Fat (g) 5 Trans Fat (g) 0 | Cholesterol (mg) 230 | Sodium (mg) 800 Total Carbohydrates 69 | Dietary Fiber (g) 11 | Sugar (g) 20 Added Sugar (g) 0 | Protein (g) 25 Vitamin D 6% | Calcium 12% | Iron 25% | Potassium 35%

Pineapple Upside Down Morning Muffin

Nutritional Information

Ingredients
Seasonal Fresh Fruit, Pineapple Cubes, Cream Cheese, All Purpose Flour, Eggs, Lowfat Buttermilk, Walnuts, Wheat Bran, Unsalted Butter, Brown Sugar, Sour Cream, Baking Powder

1200 Calorie Plan
Calories 380 | Total Fat (g) 22 | Saturated Fat (g) 10 Trans Fat (g) 0 | Cholesterol (mg) 95 | Sodium (mg) 170 Total Carbohydrates 42 | Dietary Fiber (g) 4 | Sugar (g) 16 Added Sugar (g) 5 | Protein (g) 9 Vitamin D 4% | Calcium 12% | Iron 20% | Potassium 10%

1700 Calorie Plan
Calories 660 | Total Fat (g) 35 | Saturated Fat (g) 15 Trans Fat (g) 0 | Cholesterol (mg) 155 | Sodium (mg) 270 Total Carbohydrates 79 | Dietary Fiber (g) 7 | Sugar (g) 30 Added Sugar (g) 8 | Protein (g) 15 Vitamin D 6% | Calcium 20% | Iron 40% | Potassium 20%

LUNCH

Tuna Melt

Nutritional Information

Ingredients
Baby Carrots, Tuna Fish – Packaged In Water, Whole Grain Muffin, Greek Yogurt – Whole Milk, Shredded Carrots, Mayonnaise, Sharp Cheddar Cheese Sliced (Pasteurized Milk, Cheese Culture, Salt, Enzymes And Annatto (color)), Celery, Dill Fresh, Mustard Seed Ground

1200 Calorie Plan
Calories 410 | Total Fat (g) 21 | Saturated Fat (g) 5 Trans Fat (g) 0 | Cholesterol (mg) 40 | Sodium (mg) 630 Total Carbohydrates 33 | Dietary Fiber (g) 19 | Sugar (g) 4 Added Sugar (g) 0 | Protein (g) 21 Vitamin D 20% | Calcium 16% | Iron 25% | Potassium 20%

1700 Calorie Plan
Calories 540 | Total Fat (g) 27 | Saturated Fat (g) 8 Trans Fat (g) 0 | Cholesterol (mg) 60 | Sodium (mg) 850 Total Carbohydrates 42 | Dietary Fiber (g) 26 | Sugar (g) 4 Added Sugar (g) 0 | Protein (g) 30 Vitamin D 30% | Calcium 26% | Iron 30% | Potassium 25%

Cowboy Caviar & Quinoa

Nutritional Information

Ingredients
Corn, Grape Tomatoes, Red Bell Peppers, Kale, Quinoa, Black Beans Dry, Olive Oil, Black-eyed Peas, Red Onions, Cilantro, Red Wine Vinegar, Dijon Mustard, White Sugar, Kosher Salt, Black Pepper, Cumin Ground, Oregano Dry

1200 Calorie Plan
Calories 400 | Total Fat (g) 20 | Saturated Fat (g) 3 Trans Fat (g) 0 | Cholesterol (mg) 0 | Sodium (mg) 115 Total Carbohydrates 45 | Dietary Fiber (g) 8 | Sugar (g) 6 Added Sugar (g) 0 | Protein (g) 13 Vitamin D 0% | Calcium 7% | Iron 25% | Potassium 20%

1700 Calorie Plan
Calories 560 | Total Fat (g) 28 | Saturated Fat (g) 4 Trans Fat (g) 0 | Cholesterol (mg) 0 | Sodium (mg) 160 Total Carbohydrates 63 | Dietary Fiber (g) 12 | Sugar (g) 9 Added Sugar (g) 0 | Protein (g) 18 Vitamin D 0% | Calcium 10% | Iron 30% | Potassium 25%

Grilled Chicken & Hummus

Nutritional Information

Ingredients
Chicken Breast, Cucumber, Whole Wheat Bread Pita, Chickpeas, Broccoli Florets, Baby Carrots, Cherry Tomatoes, Tahini, Lemon Juice, Peeled Garlic, Kosher Salt

1200 Calorie Plan
Calories 440 | Total Fat (g) 26 | Saturated Fat (g) 1 Trans Fat (g) 0 | Cholesterol (mg) 85 | Sodium (mg) 480 Total Carbohydrates 52 | Dietary Fiber (g) 11 | Sugar (g) 6 Added Sugar (g) 2 | Protein (g) 40 Vitamin D 0% | Calcium 15% | Iron 20% | Potassium 20%

1700 Calorie Plan
Calories 540 | Total Fat (g) 41 | Saturated Fat (g) 2 Trans Fat (g) 0 | Cholesterol (mg) 135 | Sodium (mg) 520 Total Carbohydrates 55 | Dietary Fiber (g) 13 | Sugar (g) 8 Added Sugar (g) 1 | Protein (g) 58 Vitamin D 0% | Calcium 16% | Iron 25% | Potassium 30%

Southern Cobb Salad

Nutritional Information

Ingredients
Chicken Breast, Iceburg Lettuce, Corn, Buckwheat, Cherry Tomatoes, Italian Dressing (Soybean Oil, Vinegar, Water, Sugar, Salt, Garlic, Onion, Red Bell Pepper, Garlic Powder, Lemon Juice, Natural Flavor, Paprika, Xanthan Gum.), Green Onions, Egg Hard Boiled, Blue Cheese, Olive Oil

1200 Calorie Plan
Calories 400 | Total Fat (g) 27 | Saturated Fat (g) 5 Trans Fat (g) 0 | Cholesterol (mg) 100 | Sodium (mg) 320 Total Carbohydrates 39 | Dietary Fiber (g) 6 | Sugar (g) 5 Added Sugar (g) 0 | Protein (g) 23 Vitamin D 0% | Calcium 7% | Iron 10% | Potassium 15%

1700 Calorie Plan
Calories 650 | Total Fat (g) 35 | Saturated Fat (g) 7 Trans Fat (g) 0 | Cholesterol (mg) 147 | Sodium (mg) 490 Total Carbohydrates 79 | Dietary Fiber (g) 12 | Sugar (g) 9 Added Sugar (g) 0 | Protein (g) 36 Vitamin D 2% | Calcium 13% | Iron 20% | Potassium 25%

DINNER

Turkey Meatballs with Sweet & Sour Sauce

Nutritional Information

Ingredients
Ground Turkey Thighs, Vegetable Medley (Broccoli, Carrot, Sugar Snap Peas, Red Bell Pepper, Water Chestnut, Onion, Mushroom), Rice Pasta, Fresh Ginger Root, Sauce Sweet & Sour (Water, Distilled Vinegar, Pineapple Juice & Solids, Corn Starch, Salt, Dehydrated Red And Green Bell Peppers, Ginger, Garlic Powder, Sugar, Paprika, ), Scallions, Eggs, Coconut Aminos, Peeled Garlic, Sesame Seed Oil

1200 Calorie Plan Calories 400 | Total Fat (g) 12 | Saturated Fat (g) 3 Trans Fat (g) 0 | Cholesterol (mg) 80 | Sodium (mg) 350 Total Carbohydrates 53 | Dietary Fiber (g) 3 | Sugar (g) 9 Added Sugar (g) 0 | Protein (g) 19 Vitamin D 0% | Calcium 6% | Iron 15% | Potassium 10%

1700 Calorie Plan
Calories 620 | Total Fat (g) 20 | Saturated Fat (g) 5 Trans Fat (g) 0 | Cholesterol (mg) 135 | Sodium (mg) 540 Total Carbohydrates 79 | Dietary Fiber (g) 4 | Sugar (g) 16 Added Sugar (g) 0 | Protein (g) 31 Vitamin D 4% | Calcium 9% | Iron 20% | Potassium 15%

Mediterranean Salmon

Nutritional Information

Ingredients
Atlantic Salmon, Russet Potatoes, Cauliflower, Red Bell Peppers, Artichokes, Feta Cheese, Kalamata Olives, Yellow Onions, Olive Oil, Tomatoes Sun-Dried, Fresh Thyme, Black Pepper, Kosher Salt

1200 Calorie Plan
Calories 449 | Total Fat (g) 23 | Saturated Fat (g) 6.25 Trans Fat (g) 0 | Cholesterol (mg) 103 | Sodium (mg) 669 Total Carbohydrates 35 | Dietary Fiber (g) 2 | Sugar (g) 6 Added Sugar (g) 0 | Protein (g) 30 Vitamin D 0% | Calcium 6% | Iron 30% | Potassium 6%

1700 Calorie Plan
Calories 592 | Total Fat (g) 34 | Saturated Fat (g) 8.97 Trans Fat (g) 0 | Cholesterol (mg) 144 | Sodium (mg) 840 Total Carbohydrates 38 | Dietary Fiber (g) 2 | Sugar (g) 7 Added Sugar (g) 0 | Protein (g) 38 Vitamin D 0% | Calcium 8% | Iron 35% | Potassium 6%

Lemon Thyme Roasted Chicken

Nutritional Information

Ingredients
Chicken Breast, Potatoes – Red, Carrots, Mayonnaise, Parsley, Lemon Juice, Dijon Mustard, Honey, Dried Basil, Kosher Salt, Olive Oil, Mustard Seed Ground, Black Pepper

1200 Calorie Plan
Calories 410 | Total Fat (g) 40 | Saturated Fat (g) 3 Trans Fat (g) 0 | Cholesterol (mg) 110 | Sodium (mg) 430 Total Carbohydrates 26 | Dietary Fiber (g) 4 | Sugar (g) 5 Added Sugar (g) 0 | Protein (g) 35 Vitamin D 0% | Calcium 5% | Iron 15% | Potassium 25%

1700 Calorie Plan
Calories 610 | Total Fat (g) 62 | Saturated Fat (g) 5 Trans Fat (g) 0 | Cholesterol (mg) 170 | Sodium (mg) 650 Total Carbohydrates 34 | Dietary Fiber (g) 6 | Sugar (g) 8 Added Sugar (g) 1 | Protein (g) 53 Vitamin D 0% | Calcium 8% | Iron 20% | Potassium 40%

Chicken Parmesan

Nutritional Information

Ingredients
Chicken Breast, Tomatoes Canned, Broccoli Florets, Eggs, Panko, Grated Parmesan, Oregano Dry, Olive Oil, Dried Basil, Fresh Basil

1200 Calorie Plan
Calories 410 | Total Fat (g) 37 | Saturated Fat (g) 3.5 Trans Fat (g) 0 | Cholesterol (mg) 225 | Sodium (mg) 470 Total Carbohydrates 29 | Dietary Fiber (g) 5 | Sugar (g) 5 Added Sugar (g) 0 | Protein (g) 47 Vitamin D 4% | Calcium 20% | Iron 15% | Potassium 20%

1700 Calorie Plan
Calories 610 | Total Fat (g) 55 | Saturated Fat (g) 5 Trans Fat (g) 0 | Cholesterol (mg) 340 | Sodium (mg) 700 Total Carbohydrates 43 | Dietary Fiber (g) 8 | Sugar (g) 7 Added Sugar (g) 0 | Protein (g) 71 Vitamin D 4% | Calcium 30% | Iron 25% | Potassium 35%