Menu Weekend-Week 2 - The Fresh Plan

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Week 2

Weekend Meal Plan

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

Breakfast

Eggs Benedict

Nutritional Information

Ingredients
Spinach, Eggs, Cherry Tomatoes, Whole Grain Muffin, Mayonnaise, Unsalted Butter, Lemon Juice, Dijon Mustard, Smoked Paprika, Kosher Salt

1200 Calorie Plan
Calories 380 | Total Fat (g) 31 | Saturated Fat (g) 8 Trans Fat (g) 0 | Cholesterol (mg) 210 | Sodium (mg) 410 Total Carbohydrates 18 | Dietary Fiber (g) 4 | Sugar (g) 5 Added Sugar (g) 0 | Protein (g) 11 Vitamin D 6% | Calcium 9% | Iron 20% | Potassium 10%

1700 Calorie Plan
Calories 540 | Total Fat (g) 44 | Saturated Fat (g) 11 Trans Fat (g) 0 | Cholesterol (mg) 295 | Sodium (mg) 580 Total Carbohydrates 26 | Dietary Fiber (g) 6 | Sugar (g) 6 Added Sugar (g) 0 | Protein (g) 16 Vitamin D 8% | Calcium 13% | Iron 30% | Potassium 15%

Cranberry Muffin

Nutritional Information

Ingredients
Seasonal Fresh Fruit, Cranberries, Cream Cheese, AP Flour, Eggs, Lowfat Buttermilk, Granny Smith Apples, Wheat Bran, Unsalted Butter, Brown Sugar, Sour Cream, Baking Powder

1200 Calorie Plan
Calories 380 | Total Fat (g) 19 | Saturated Fat (g) 11 Trans Fat (g) 0 | Cholesterol (mg) 105 | Sodium (mg) 200 Total Carbohydrates 50 | Dietary Fiber (g) 5 | Sugar (g) 17 Added Sugar (g) 5 | Protein (g) 8 Vitamin D 4% | Calcium 12% | Iron 20% | Potassium 10%

1700 Calorie Plan
Calories 540 | Total Fat (g) 27 | Saturated Fat (g) 15 Trans Fat (g) 0 | Cholesterol (mg) 145 | Sodium (mg) 280 Total Carbohydrates 71 | Dietary Fiber (g) 7 | Sugar (g) 25 Added Sugar (g) 7 | Protein (g) 12 Vitamin D 4% | Calcium 17% | Iron 30% | Potassium 15%

Garden Vegetable Quiche

Nutritional Information

Ingredients
Seasonal Fresh Fruit, Zucchini, Roma Tomatoes, Egg White, Eggs, Whole Milk, Spinach, Mozzarella, Parsley, Feta Cheese, Cheddar Cheese, Honey, Black Pepper

1200 Calorie Plan
Calories 330 | Total Fat (g) 16 | Saturated Fat (g) 8 Trans Fat (g) 0 | Cholesterol (mg) 210 | Sodium (mg) 500 Total Carbohydrates 25 | Dietary Fiber (g) 4 | Sugar (g) 17 Added Sugar (g) 1 | Protein (g) 24 Vitamin D 8% | Calcium 29% | Iron 15% | Potassium 20%

1700 Calorie Plan
Calories 460 | Total Fat (g) 22 | Saturated Fat (g) 11 Trans Fat (g) 0 | Cholesterol (mg) 280 | Sodium (mg) 670 Total Carbohydrates 38 | Dietary Fiber (g) 6 | Sugar (g) 28 Added Sugar (g) 7 | Protein (g) 32 Vitamin D 10% | Calcium 38% | Iron 20% | Potassium 30%

LUNCH

Chicken Caesar Salad

Nutritional Information

Ingredients
Chicken Breast, Cherry Tomatoes, Romaine Lettuce, Tuscan Style 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. Quinoa, Parmesan

1200 Calorie Plan
Calories 440 | Total Fat (g) 44 | Saturated Fat (g) 6 Trans Fat (g) 0 | Cholesterol (mg) 125 | Sodium (mg) 520 Total Carbohydrates 16 | Dietary Fiber (g) 2 | Sugar (g) 3 Added Sugar (g) 0 | Protein (g) 42 Vitamin D 0% | Calcium 15% | Iron 10% | Potassium 15%

1700 Calorie Plan
Calories 620 | Total Fat (g) 62 | Saturated Fat (g) 8 Trans Fat (g) 0 | Cholesterol (mg) 180 | Sodium (mg) 730 Total Carbohydrates 23 | Dietary Fiber (g) 3 | Sugar (g) 5 Added Sugar (g) 0 | Protein (g) 59 Vitamin D 0% | Calcium 21% | Iron 15% | Potassium 25%

Veggie Italiano

Nutritional Information

Ingredients
Zucchini, Tomatoes Canned, Mixed Greens, Roasted Red Peppers, Panko, Mozzarella, Cashews, Pesto Sauce (Basil, Canola Oil, Water, Parmesan Cheese (pasteurized Part-skim Cows Milk, Cheese Culture, Salt, Enzymes), Granulated Garlic, Salt), Olive Oil, Oregano Dry

1200 Calorie Plan
Calories 400 | Total Fat (g) 18 | Saturated Fat (g) 6 Trans Fat (g) 0 | Cholesterol (mg) 25 | Sodium (mg) 490 Total Carbohydrates 47 | Dietary Fiber (g) 10 | Sugar (g) 18 Added Sugar (g) 0 | Protein (g) 19 Vitamin D 0% | Calcium 31% | Iron 25% | Potassium 40%

1700 Calorie Plan
Calories 640 | Total Fat (g) 31 | Saturated Fat (g) 12 Trans Fat (g) 0 | Cholesterol (mg) 55 | Sodium (mg) 840 Total Carbohydrates 67 | Dietary Fiber (g) 14 | Sugar (g) 25 Added Sugar (g) 0 | Protein (g) 31 Vitamin D 0% | Calcium 51% | Iron 35% | Potassium 50%

Shredded Chicken Salad

Nutritional Information

Ingredients
Chicken Breast, Cherry Tomatoes, Red Bell Peppers, Mixed Greens, Artichokes, Mayonnaise, Kalamata Olives, Fresh Basil, Peeled Garlic, Kosher Salt, Oregano Dry

1200 Calorie Plan
Calories 400 | Total Fat (g) 46 | Saturated Fat (g) 4 Trans Fat (g) 0 | Cholesterol (mg) 37 | Sodium (mg) 460 Total Carbohydrates 11 | Dietary Fiber (g) 5 | Sugar (g) 5 Added Sugar (g) 0 | Protein (g) 34 Vitamin D 0% | Calcium 6% | Iron 10% | Potassium 20%

1700 Calorie Plan
Calories 620 | Total Fat (g) 70 | Saturated Fat (g) 7 Trans Fat (g) 0 | Cholesterol (mg) 140 | Sodium (mg) 740 Total Carbohydrates 16 | Dietary Fiber (g) 7 | Sugar (g) 7 Added Sugar (g) 0 | Protein (g) 41 Vitamin D 0% | Calcium 9% | Iron 15% | Potassium 25%

DINNER

BBQ Turkey Meatloaf

Nutritional Information

Ingredients
Ground Turkey Breast, Potatoes – Red, Sweet Potatoes, BBQ Sauce (Tomato Paste, Distilled Vinegar, Corn Starch, Salt, Pineapple Juice, Natural Smoke Flavor, Molasses, Garlic, Paprika, Cayenne, Mustard, Sugar, Tamarind, Celery Seed.), Kale, Cheddar Cheese, Yellow Onions, Parsley, Eggs, Mustard Seed Ground, Peeled Garlic, Black Pepper

1200 Calorie Plan
Calories 470 | Total Fat (g) 20 | Saturated Fat (g) 7 Trans Fat (g) 0 | Cholesterol (mg) 145 | Sodium (mg) 540 Total Carbohydrates 40 | Dietary Fiber (g) 4 | Sugar (g) 18 Added Sugar (g) 0 | Protein (g) 35 Vitamin D 4% | Calcium 19% | Iron 20% | Potassium 20%

1700 Calorie Plan
Calories 640 | Total Fat (g) 25 | Saturated Fat (g) 8 Trans Fat (g) 0 | Cholesterol (mg) 205 | Sodium (mg) 710 Total Carbohydrates 57 | Dietary Fiber (g) 5 | Sugar (g) 26 Added Sugar (g) 0 | Protein (g) 48 Vitamin D 6% | Calcium 21% | Iron 25% | Potassium 30%

Grilled Salmon with Lemon Dijon Sauce

Nutritional Information

Ingredients
Atlantic Salmon, Russet Potatoes, Green Beans, Nonfat Milk, Clam Juice, Lowfat Buttermilk, Parsley, Honey, Lemon Juice, Unsalted Butter, Dill Fresh, Mustard Seed Ground, Pink Himalayan Salt, Black Pepper

1200 Calorie Plan
Calories 280 | Total Fat (g) 9 | Saturated Fat (g) 2 Trans Fat (g) 0 | Cholesterol (mg) 60 | Sodium (mg) 210 Total Carbohydrates 24 | Dietary Fiber (g) 3 | Sugar (g) 7 Added Sugar (g) 3 | Protein (g) 27 Vitamin D 60% | Calcium 7% | Iron 10% | Potassium 20%

1700 Calorie Plan
Calories 400 | Total Fat (g) 13 | Saturated Fat (g) 2.5 Trans Fat (g) 0 | Cholesterol (mg) 85 | Sodium (mg) 290 Total Carbohydrates 34 | Dietary Fiber (g) 4 | Sugar (g) 10 Added Sugar (g) 4 | Protein (g) 38 Vitamin D 80% | Calcium 10% | Iron 15% | Potassium 25%

Chicken Fajitas

Nutritional Information

Ingredients
Chicken Breast, Whole Wheat Tortilla (Whole Wheat and White Flour, Water, Palm Oil Shortening, Baking Powder, Salt.), Green Beans, Red Bell Peppers, Green Bell Peppers, Yellow Onions, Salsa Chipotle Tenayo (Tomatillos, Tomatoes, Chipotle, Onion, Cilantro, Garlic, Salt.), Plain Yogurt – Whole Milk, Sour Cream, Black Peppercorns, Mexican Oregano

1200 Calorie Plan
Calories 470 | Total Fat (g) 35 | Saturated Fat (g) 5 Trans Fat (g) 0 | Cholesterol (mg) 115| Sodium (mg) 480 Total Carbohydrates 47 | Dietary Fiber (g) 8 | Sugar (g) 8 Added Sugar (g) 0 | Protein (g) 40 Vitamin D 0% | Calcium 13% | Iron 15% | Potassium 20%

1700 Calorie Plan
Calories 720 | Total Fat (g) 48 | Saturated Fat (g) 9 Trans Fat (g) 0 | Cholesterol (mg) 140 | Sodium (mg) 790 Total Carbohydrates 79 | Dietary Fiber (g) 12 | Sugar (g) 11 Added Sugar (g) 0 | Protein (g) 53 Vitamin D 0% | Calcium 20% | Iron 20% | Potassium 25%