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Week 1

Weekday Meal Plan

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

fresh, healthy, fully prepared meals, Cowboy Caviar and Quinoafresh, healthy, fully prepared meals, Almond Yogurt Parfait

Almond Yougurt Parfait

Nutritional Information
Ingredients
Greek Yogurt – Whole Milk, Seasonal Fresh Fruit, Rolled Oats, Almonds, Honey, Orange Blossom Water, Cardamom Whole

1200 Calorie Plan
Calories 320 | Total Fat (g) 10 | Saturated Fat (g) 3 Trans Fat (g) 0 | Cholesterol (mg) 15 | Sodium (mg) 50 Total Carbohydrates 48 | Dietary Fiber (g) 7 | Sugar (g) 14 Added Sugar (g) 3 | Protein (g) 12 Vitamin D 0% | Calcium 13% | Iron 15% | Potassium 10%

1700 Calorie Plan
Calories 500 | Total Fat (g) 17 | Saturated Fat (g) 3.5 Trans Fat (g) 0 | Cholesterol (mg) 15 | Sodium (mg) 55 Total Carbohydrates 74 | Dietary Fiber (g) 11 | Sugar (g) 18 Added Sugar (g) 4 | Protein (g) 18 Vitamin D 0% | Calcium 16% | Iron 20% | Potassium 15%
fresh, healthy, fully prepared meals, Apple Cinnamon Waffles

Apple Cinnamon Waffles

Nutritional Information
Ingredients
Granny Smith Apples, Whole Grain Waffles (Whole Wheat Flour Blend, Water, Soybean Oil, Corn Starch, Leavening, Salt.), Maple Syrup, Unsalted Butter, Brown Sugar, Ground Cinnamon

1200 Calorie Plan
Calories 470 | Total Fat (g) 18 | Saturated Fat (g) 6 Trans Fat (g) 0  Cholesterol (mg) 40 | Sodium (mg) 370 Total Carbohydrates 90 | Dietary Fiber (g) 8 | Sugar (g) 23 Added Sugar (g) 23 | Protein (g) 6 Vitamin D 0% | Calcium 6% | Iron 25% | Potassium 4%

1700 Calorie Plan
Calories 620 | Total Fat (g) 23 | Saturated Fat (g) 8 Trans Fat (g) 0  Cholesterol (mg) 50 | Sodium (mg) 480 Total Carbohydrates 117 | Dietary Fiber (g) 11 | Sugar (g) 30 Added Sugar (g) 30 | Protein (g) 8 Vitamin D 0% | Calcium 8% | Iron 30% | Potassium 6%
fresh, healthy, fully prepared meals, Blueberry Oat Bar

Blueberry Oat Bar

Nutritional Information
Ingredients
Rolled Oats, Blueberries, Whole Wheat Flour, Brown Sugar, Unsalted Butter, Eggs, Orange Juice, Cornstarch (Corn Starch), Lemon Zest, Baking Soda, Ground Cinnamon, Ginger Ground, Cloves Ground

1200 Calorie Plan
Calories 380 | Total Fat (g) 14 | Saturated Fat (g) 7 Trans Fat (g) 0  Cholesterol (mg) 60 | Sodium (mg) 90 Total Carbohydrates 59 | Dietary Fiber (g) 7 | Sugar (g) 15 Added Sugar (g) 11 | Protein (g) 9 Vitamin D 0% | Calcium 4% | Iron 15% | Potassium 6%

1700 Calorie Plan
Calories 510 | Total Fat (g) 18 | Saturated Fat (g) 9 Trans Fat (g) 0  Cholesterol (mg) 80 | Sodium (mg) 125 Total Carbohydrates 78 | Dietary Fiber (g) 9 | Sugar (g) 20 Added Sugar (g) 15 | Protein (g) 12 Vitamin D 0% | Calcium 6% | Iron 20% | Potassium 8%
fresh, healthy, fully prepared meals, english muffin with poached egg

English Muffin with Poached Egg

Nutritional Information
Ingredients
Pineapple Cubes, Avocados, Eggs, W. G. Muffin, Lemon Juice, Honey, Fresh Basil, Olive Oil, Kosher Salt

1200 Calorie Plan
Calories 360 | Total Fat (g) 26 | Saturated Fat (g) 3.5 Trans Fat (g) 0  Cholesterol (mg) 185 | Sodium (mg) 220 Total Carbohydrates 40 | Dietary Fiber (g) 10 | Sugar (g) 18 Added Sugar (g) 2 | Protein (g) 11 Vitamin D 6% | Calcium 6% | Iron 15% | Potassium 15%

1700 Calorie Plan
Calories 490 | Total Fat (g) 29 | Saturated Fat (g) 5 Trans Fat (g) 0  Cholesterol (mg) 275 | Sodium (mg) 270 Total Carbohydrates 52 | Dietary Fiber (g) 14 | Sugar (g) 25 Added Sugar (g) 3 | Protein (g) 15 Vitamin D 8% | Calcium 9% | Iron 20% | Potassium 20%

LUNCH

fresh, healthy, fully prepared meals, hearty vegetable soup

Hearty Vegetable Soup

Nutritional Information
Ingredients
Diced Tomatoes, Onions, Green Peas, Green Beans, Carrots, Celery, Chickpeas, Quinoa, Fresh Fennel, Tomato Paste, Fresh Basil, Olive Oil, Canola Oil, Lemon Juice, Walnuts, Kosher Salt, Fresh Thyme, Nutritional Yeast, Peeled Garlic, Red Pepper Flakes, Bay Leaves, Black Pepper

1200 Calorie Plan
Calories 410 | Total Fat (g) 10 | Saturated Fat (g) 1 Trans Fat (g) 0  Cholesterol (mg) 0 | Sodium (mg) 580 Total Carbohydrates 68 | Dietary Fiber (g) 15 | Sugar (g) 15 Added Sugar (g) 0 | Protein (g) 17 Vitamin D 0% | Calcium 11% | Iron 30% | Potassium 25%

1700 Calorie Plan
Calories 730 | Total Fat (g) 23 | Saturated Fat (g) 3.5 Trans Fat (g) 0  Cholesterol (mg) 10 | Sodium (mg) 660 Total Carbohydrates 108 | Dietary Fiber (g) 23 | Sugar (g) 21 Added Sugar (g) 0 | Protein (g) 28 Vitamin D 0% | Calcium 23% | Iron 45% | Potassium 40%
fresh, healthy, fully prepared meals, Buffalo Chicken Wrap

Buffalo Chicken Wrap

Nutritional Information
Ingredients
Chicken Breast, Baby Carrots, Whole Wheat Tortilla (Whole Wheat and White Flour, Water, Palm Oil Shortening, Baking Powder, Salt.), Fuji Apples, Granny Smith Apples, Romaine Lettuce, Celery, Avocados, Buffalo Sauce (Cayenne Pepper, Salt, Vinegar, Water, Butter, Garlic.), Ranch Dressing (Cultured Lowfat Buttermilk, Soybean Oil, Water, Egg Yolks, Distilled Vinegar, Sugar, Salt, Garlic, Dill, Mustard Seed, Parsley, Onion, Citric Acid), Olive Oil, Lime Juice, Black Pepper, Herbs de Provence, Kosher Salt

1200 Calorie Plan
Calories 410 | Total Fat (g) 32 | Saturated Fat (g) 3.5 Trans Fat (g) 0  Cholesterol (mg) 80 | Sodium (mg) 550 Total Carbohydrates 42 | Dietary Fiber (g) 11 | Sugar (g) 5 Added Sugar (g) 0 | Protein (g) 29 Vitamin D 0% | Calcium 8% | Iron 15% | Potassium 20%

1700 Calorie Plan
Calories 520 | Total Fat (g) 40 | Saturated Fat (g) 4.5 Trans Fat (g) 0  Cholesterol (mg) 100 | Sodium (mg) 700 Total Carbohydrates 53 | Dietary Fiber (g) 14 | Sugar (g) 6 Added Sugar (g) 0 | Protein (g) 37 Vitamin D 0% | Calcium 10% | Iron 15% | Potassium 25%
fresh, healthy, fully prepared meals, turkey taco salad

Turkey Taco Salad

Nutritional Information
Ingredients
Ground Turkey Breast, Red Bell Peppers, Romaine Lettuce, Yellow Onions, Tortilla Strips, Mangos, Cilantro, Lime Juice, Chili Powder, Cumin Seed, Kosher Salt, Olive Oil, Peeled Garlic, Red Onions, Mexican Oregano, Pink Himalayan Salt

1200 Calorie Plan
Calories 330 | Total Fat (g) 14 | Saturated Fat (g) 3.5 Trans Fat (g) 0  Cholesterol (mg) 110 | Sodium (mg) 390 Total Carbohydrates 21 | Dietary Fiber (g) 5 | Sugar (g) 5 Added Sugar (g) 0 | Protein (g) 32 Vitamin D 2% | Calcium 7% | Iron 20% | Potassium 15%

1700 Calorie Plan
Calories 480 | Total Fat (g) 19 | Saturated Fat (g) 4 Trans Fat (g) 0  Cholesterol (mg) 105 | Sodium (mg) 530 Total Carbohydrates 46 | Dietary Fiber (g) 9 | Sugar (g) 9 Added Sugar (g) 0 | Protein (g) 34 Vitamin D 2% | Calcium 12% | Iron 25% | Potassium 20%
fresh, healthy, fully prepared meals, quinoa superfood salad

Quinoa & Superfood Mix Salad

Nutritional Information
Ingredients
Chicken Breast, Mixed Greens, Poppy Seed Dressing (Soybean Oil, Water, Cider Vinegar, Sugar, Distilled Vinegar, Egg Yolks, Poppy Seed, Mustard Seed, Salt, Onion, Celery Seed. Contains: Egg.), Brussels Sprouts, Green Cabbage, Quinoa, Sunflower Seeds, Red Cabbage, Cranberries Dried

1200 Calorie Plan
Calories 420 | Total Fat (g) 33 | Saturated Fat (g) 3 Trans Fat (g) 0  Cholesterol (mg) 70 | Sodium (mg) 85 Total Carbohydrates 36 | Dietary Fiber (g) 6 | Sugar (g) 12 Added Sugar (g) 5 | Protein (g) 26 Vitamin D 0% | Calcium 6% | Iron 15% | Potassium 15%

1700 Calorie Plan
Calories 780 | Total Fat (g) 58 | Saturated Fat (g) 6 Trans Fat (g) 0  Cholesterol (mg) 100 | Sodium (mg) 140 Total Carbohydrates 68 | Dietary Fiber (g) 12 | Sugar (g) 22 Added Sugar (g) 8 | Protein (g) 41 Vitamin D 0% | Calcium 11% | Iron 30% | Potassium 30%

DINNER

fresh, healthy, fully prepared meals, Nashville Chicken and Waffles

Nashville Style Chicken & Waffles

Nutritional Information
Ingredients
Breaded Chicken Breast (Boneless Chicken Breast With Rib Meat, Vegetable Stock, Garlic Powder, Sugar. Breaded With: Wheat Flour, Water, Salt, Wheat Gluten, Leavening Spices, Garlic Powder, Onion Powder, Cayenne.), Whole Grain Waffles (Whole Wheat Flour Blend, Water, Soybean Oil, Corn Starch, Leavening, Salt.), Green Cabbage, Red Cabbage, Shredded Carrots, Sour Cream, Maple Syrup, Avocado Oil, Apple Cider Vinegar, Thyme – Dry, Dijon Mustard, Cayenne Pepper, Smoked Paprika, Garlic Powder, Onion Powder, Black Pepper, Yellow Onions, Brown Sugar

1200 Calorie Plan
Calories 480 | Total Fat (g) 22 | Saturated Fat (g) 2 Trans Fat (g) 0  Cholesterol (mg) 55 | Sodium (mg) 780 Total Carbohydrates 52 | Dietary Fiber (g) 5 | Sugar (g) 9 Added Sugar (g) 7 | Protein (g) 20 Vitamin D 0% | Calcium 9% | Iron 20% | Potassium 10%

1700 Calorie Plan
Calories 520 | Total Fat (g) 26 | Saturated Fat (g) 3.5 Trans Fat (g) 0  Cholesterol (mg) 60 | Sodium (mg) 790 Total Carbohydrates 55 | Dietary Fiber (g) 6 | Sugar (g) 10 Added Sugar (g) 7 | Protein (g) 21 Vitamin D 0% | Calcium 11% | Iron 25% | Potassium 10%
fresh, healthy, fully prepared meals, stuffed pepper

Stuffed Pepper

Nutritional Information
Ingredients
Ground Turkey Thighs, Red Bell Peppers, Marinara Sauce (Vine-ripened Fresh Tomatoes, Extra Virgin Olive Oil, Canola Oil, Salt, Onions, Black Pepper, Basil, Oregano, Parsley.), Mixed Greens, Spinach, Greek Dressing Greek Feta Cheese (Canola Oil, Feta Cheese (Pasteurized Milk, Cheese Cultures, Salt, Enzymes), White Wine Vinegar, Salt, Extra Virgin Olive Oil, Garlic, Sugar, Spices, Lemon Juice, Parsley, Onion, Soy Oil.), Dark Raisins, Brown Rice, Peeled Garlic, Fennel Seed, Black Peppercorns

1200 Calorie Plan
Calories 420 | Total Fat (g) 24 | Saturated Fat (g) 5 Trans Fat (g) 0  Cholesterol (mg) 90 | Sodium (mg) 480 Total Carbohydrates 31 | Dietary Fiber (g) 7 | Sugar (g) 10 Added Sugar (g) 0 | Protein (g) 26 Vitamin D 0% | Calcium 14% | Iron 25% | Potassium 30%

1700 Calorie Plan
Calories 670 | Total Fat (g) 34 | Saturated Fat (g) 8 Trans Fat (g) 0  Cholesterol (mg) 130 | Sodium (mg) 610 Total Carbohydrates 58 | Dietary Fiber (g) 11 | Sugar (g) 18 Added Sugar (g) 0 | Protein (g) 38 Vitamin D 2% | Calcium 21% | Iron 45% | Potassium 45%
fresh, healthy, fully prepared meals, jerk chicken

Jerk Chicken

Nutritional Information
Ingredients
Chicken Thighs Boneless Skinless, Sweet Potatoes, Green Beans, Coconut Milk, Mangos, Cilantro, Parsley, Lime Juice, Soy Sauce, Olive Oil, Peeled Garlic, Fresh Ginger Root, Red Onions, Green Onions, Brown Sugar, Lemon Zest, Nutmeg Ground, Ground Cinnamon, Habanero Peppers, Allspice Ground, Kosher Salt, Pink Himalayan Salt, Thyme – Dry, Black Pepper, Bay Leaves

1200 Calorie Plan
Calories 380 | Total Fat (g) 13 | Saturated Fat (g) 6 Trans Fat (g) 0 | Cholesterol (mg) 145 | Sodium (mg) 320 Total Carbohydrates 32 | Dietary Fiber (g) 6 | Sugar (g) 10 Added Sugar (g) 0 | Protein (g) 35 Vitamin D 0% | Calcium 7% | Iron 20% | Potassium 20%

1700 Calorie Plan
Calories 600 | Total Fat (g) 25 | Saturated Fat (g) 10 Trans Fat (g) 0  Cholesterol (mg) 160 | Sodium (mg) 430 Total Carbohydrates 54 | Dietary Fiber (g) 11 | Sugar (g) 17 Added Sugar (g) 1 | Protein (g) 42 Vitamin D 0% | Calcium 13% | Iron 35% | Potassium 35%
fresh, healthy, fully prepared meals, feta basil turkey burger

Feta Basil Turkey Burger

Nutritional Information
Ingredients
Ground Turkey Thighs, Roasted Red Peppers, Mixed Greens, White Mushrooms, Spinach, Italian Dressing (Soybean Oil, Vinegar, Water, Sugar, Salt, Garlic, Onion, Red Bell Pepper, Garlic Powder, Lemon Juice, Natural Flavor, Paprika, Xanthan Gum.), Eggs, Feta Cheese, Mustard, Dried Basil, Black Pepper, Bun (Whole White Wheat Flour, Water, Unbleached Enriched Flour, Sugar, Wheat Gluten, Yeast, Soybean Oil, Salt, Enzymes.)

1200 Calorie Plan
Calories 560 | Total Fat (g) 34 | Saturated Fat (g) 9 Trans Fat (g) 0  Cholesterol (mg) 155 | Sodium (mg) 670 Total Carbohydrates 35 | Dietary Fiber (g) 5 | Sugar (g) 7 Added Sugar (g) 0 | Protein (g) 35 Vitamin D 4% | Calcium 17% | Iron 30% | Potassium 20%

1700 Calorie Plan
Calories 690 | Total Fat (g) 42 | Saturated Fat (g) 11 Trans Fat (g) 0  Cholesterol (mg) 220 | Sodium (mg) 780 Total Carbohydrates 38 | Dietary Fiber (g) 6 | Sugar (g) 8 Added Sugar (g) 0 | Protein (g) 47 Vitamin D 6% | Calcium 23% | Iron 35% | Potassium 25%

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