Menu Weekend-Week 3 - The Fresh Plan

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Week 3

Weekend Meal Plan

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

Breakfast

Cheddar Quinoa Quiche

Nutritional Information

Ingredients
Seasonal Fresh Fruit, Zucchini, Eggs, Sharp Cheddar Cheese Sliced (Pasteurized Milk, Cheese Culture, Salt, Enzymes And Annatto (color)), Quinoa, Roasted Red Peppers, Parsley, Olive Oil, Black Pepper

1200 Calorie Plan
Calories 400 | Total Fat (g) 22 | Saturated Fat (g) 9 Trans Fat (g) 0 | Cholesterol (mg) 190 | Sodium (mg) 320 Total Carbohydrates 36 | Dietary Fiber (g) 5 | Sugar (g) 9 Added Sugar (g) 0 | Protein (g) 20 Vitamin D 4% | Calcium 28% | Iron 20% | Potassium 15%

1700 Calorie Plan
Calories 500 | Total Fat (g) 27 | Saturated Fat (g) 11 Trans Fat (g) 0 | Cholesterol (mg) 190 | Sodium (mg) 390 Total Carbohydrates 46 | Dietary Fiber (g) 7 | Sugar (g) 12 Added Sugar (g) 0 | Protein (g) 24 Vitamin D 4% | Calcium 35% | Iron 25% | Potassium 20%

Morning Glory Muffin

Nutritional Information

Ingredients
Pastry Flour, Whole Milk, Cream Cheese, Greek Yogurt – Whole Milk, Granny Smith Apples, Apples Gala, White Sugar, Eggs, Walnuts, Dark Raisins, Dried Coconut, Vegetable Oil, Baking Soda, Vanilla Extract, Ground Cinnamon, Baking Powder

1200 Calorie Plan
Calories 330 | Total Fat (g) 14 | Saturated Fat (g) 6 Trans Fat (g) 0 | Cholesterol (mg) 45 | Sodium (mg) 230 Total Carbohydrates 46 | Dietary Fiber (g) 2 | Sugar (g) 18 Added Sugar (g) 11 | Protein (g) 7 Vitamin D 2% | Calcium 8% | Iron 10% | Potassium 4%

1700 Calorie Plan
Calories 500 | Total Fat (g) 23 | Saturated Fat (g) 8 Trans Fat (g) 0 | Cholesterol (mg) 60 | Sodium (mg) 310 Total Carbohydrates 51 | Dietary Fiber (g) 4 | Sugar (g) 26 Added Sugar (g) 16 | Protein (g) 11 Vitamin D 4% | Calcium 12% | Iron 15% | Potassium 8%

Banana Bread

Nutritional Information

Ingredients
Seasonal Fresh Fruit, Bananas, Pastry Flour, Whole Milk, Greek Yogurt – Whole Milk, Walnuts, Brown Sugar, Eggs, Vegetable Oil, Baking Powder, Baking Soda, Vanilla Extract, Ground Cinnamon

1200 Calorie Plan
Calories 430 | Total Fat (g) 16 | Saturated Fat (g) 2.5 Trans Fat (g) 0 | Cholesterol (mg) 35 | Sodium (mg) 220 Total Carbohydrates 24 | Dietary Fiber (g) 5 | Sugar (g) 25 Added Sugar (g) 8 | Protein (g) 11 Vitamin D 2% | Calcium 10% | Iron 15% | Potassium 15%

1700 Calorie Plan
Calories 500 | Total Fat (g) 20 | Saturated Fat (g) 3 Trans Fat (g) 0 | Cholesterol (mg) 35 | Sodium (mg) 240 Total Carbohydrates 73 | Dietary Fiber (g) 6 | Sugar (g) 30 Added Sugar (g) 13 | Protein (g) 12 Vitamin D 4% | Calcium 12% | Iron 15% | Potassium 15%

LUNCH

Chicken Salad with Mixed Greens

Nutritional Information

Ingredients
Sour Cream, Cherry Tomatoes, Chicken Breast, Mixed Greens, Shredded Carrots, Celery, Provolone, White Balsamic Vinegar, Honey, Dijon Mustard, Parsley, White Pepper, Garlic Powder, Fresh Thyme

1200 Calorie Plan
Calories 360 | Total Fat (g) 34 | Saturated Fat (g) 13 Trans Fat (g) 1 | Cholesterol (mg) 110 | Sodium (mg) 210 Total Carbohydrates 14 | Dietary Fiber (g) 2 | Sugar (g) 8 Added Sugar (g) 2 | Protein (g) 20 Vitamin D 0% | Calcium 19% | Iron 6% | Potassium 15%

1700 Calorie Plan
Calories 500 | Total Fat (g) 53 | Saturated Fat (g) 16 Trans Fat (g) 0.5 | Cholesterol (mg) 180| Sodium (mg) 420 Total Carbohydrates 13 | Dietary Fiber (g) 2 | Sugar (g) 7 Added Sugar (g) 1 | Protein (g) 45 Vitamin D 0% | Calcium 31% | Iron 8% | Potassium 20%

Chicken Noodle Soup

Nutritional Information

Ingredients
Chicken Broth, Chicken Breast, Penne Pasta, Yellow Onions, Spinach, Carrots, Celery, Parsley, Peeled Garlic, Olive Oil, Fresh Thyme

1200 Calorie Plan
Calories 440 | Total Fat (g) 29 | Saturated Fat (g) 1.5 Trans Fat (g) 0 | Cholesterol (mg) 105 | Sodium (mg) 150 Total Carbohydrates 52 | Dietary Fiber (g) 4 | Sugar (g) 5 Added Sugar (g) 0 | Protein (g) 42 Vitamin D 0% | Calcium 7% | Iron 20% | Potassium 20%

1700 Calorie Plan
Calories 500 | Total Fat (g) 29 | Saturated Fat (g) 1.5 Trans Fat (g) 0 | Cholesterol (mg) 100 | Sodium (mg) 170 Total Carbohydrates 63 | Dietary Fiber (g) 5 | Sugar (g) 7 Added Sugar (g) 0 | Protein (g) 44 Vitamin D 0% | Calcium 8% | Iron 25% | Potassium 25%

Three Bean Turkey Chili

Nutritional Information

Ingredients
Ground Turkey Thighs, Diced Tomatoes, Black Beans, Navy Beans, Yellow Onions, Cheddar Cheese, Chickpeas, Tomato Paste, Green Bell Peppers, Peeled Garlic, Canola Oil, Chili Powder, Cumin Seed, Olive Oil

1200 Calorie Plan
Calories 350 | Total Fat (g) 17 | Saturated Fat (g) 6 Trans Fat (g) 0 | Cholesterol (mg) 70 | Sodium (mg) 320 Total Carbohydrates 26 | Dietary Fiber (g) 7 | Sugar (g) 4 Added Sugar (g) 0 | Protein (g) 23 Vitamin D 2% | Calcium 17% | Iron 20% | Potassium 15%

1700 Calorie Plan
Calories 500 | Total Fat (g) 27 | Saturated Fat (g) 9 Trans Fat (g) 0.5 | Cholesterol (mg) 110 | Sodium (mg) 430 Total Carbohydrates 32 | Dietary Fiber (g) 9 | Sugar (g) 4 Added Sugar (g) 0 | Protein (g) 34 Vitamin D 4% | Calcium 23% | Iron 25% | Potassium 20%

DINNER

Grilled Vegetable Quesadilla

Nutritional Information

Ingredients
Baby Carrots, Whole Wheat Tortilla (Whole Wheat and White Flour, Water, Palm Oil Shortening, Baking Powder, Salt.), Zucchini, Corn, White Mushrooms, Mozzarella, Cheddar Cheese, Red Onions, Pesto Sauce (Basil, Canola Oil, Water, Parmesan Cheese (pasteurized Part-skim Cows Milk, Cheese Culture, Salt, Enzymes), Granulated Garlic, Salt), Mexican Oregano, Black Pepper, Cumin Ground

1200 Calorie Plan
Calories 430 | Total Fat (g) 25 | Saturated Fat (g) 9 Trans Fat (g) 0 | Cholesterol (mg) 30 | Sodium (mg) 690 Total Carbohydrates 50 | Dietary Fiber (g) 13 | Sugar (g) 4 Added Sugar (g) 0 | Protein (g) 15 Vitamin D 0% | Calcium 28% | Iron 15% | Potassium 15%

1700 Calorie Plan
Calories 550 | Total Fat (g) 26 | Saturated Fat (g) 13 Trans Fat (g) 0 | Cholesterol (mg) 55 | Sodium (mg) 880 Total Carbohydrates 58 | Dietary Fiber (g) 18 | Sugar (g) 6 Added Sugar (g) 0 | Protein (g) 21 Vitamin D 2% | Calcium 41% | Iron 20% | Potassium 20%

Mediterranean Cod with Vegetable Rice Pilaf

Nutritional Information

Ingredients
Tomatoes Canned, Atlantic Cod, Long Grain Rice, Green Bell Peppers, White Mushrooms, Feta Cheese, Scallions, Banana Peppers, Olive Oil, Shallots, Garlic Cloves, Black Pepper, Honey, Dill Fresh, Clam Juice, Ouzo, Fresh Flat Leaf Parsley, Fresh Basil, Mint Fresh, Kosher Salt

1200 Calorie Plan
Calories 400 | Total Fat (g) 17 | Saturated Fat (g) 4 Trans Fat (g) 0 | Cholesterol (mg) 40 | Sodium (mg) 540 Total Carbohydrates 44 | Dietary Fiber (g) 4 | Sugar (g) 8 Added Sugar (g) 2 | Protein (g) 19 Vitamin D 4% | Calcium 13% | Iron 15% | Potassium 20%

1700 Calorie Plan
Calories 610 | Total Fat (g) 32 | Saturated Fat (g) 4.5 Trans Fat (g) 0 | Cholesterol (mg) 60 | Sodium (mg) 750 Total Carbohydrates 66 | Dietary Fiber (g) 8 | Sugar (g) 13 Added Sugar (g) 3 | Protein (g) 31 Vitamin D 6% | Calcium 16% | Iron 25% | Potassium 30%

Teriyaki Chicken

Nutritional Information

Ingredients
Chicken Breast, Stir Fry Vegetable Blend (Broccoli, Carrot, Sugar Snap Peas, Red Bell Pepper, Water Chestnut, Onion, Mushroom), Brown Rice, Fresh Ginger Root, Teriyaki Sauce, Peeled Garlic, Canola Oil

1200 Calorie Plan
Calories 410 | Total Fat (g) 20 | Saturated Fat (g) 1 Trans Fat (g) 0 | Cholesterol (mg) 65 | Sodium (mg) 540 Total Carbohydrates 61 | Dietary Fiber (g) 5 | Sugar (g) 2 Added Sugar (g) 0 | Protein (g) 28 Vitamin D 0% | Calcium 5% | Iron 15% | Potassium 15%

1700 Calorie Plan
Calories 520 | Total Fat (g) 29 | Saturated Fat (g) 1.5 Trans Fat (g) 0 | Cholesterol (mg) 110 | Sodium (mg) 640 Total Carbohydrates 72 | Dietary Fiber (g) 6 | Sugar (g) 3 Added Sugar (g) 0 | Protein (g) 43 Vitamin D 0% | Calcium 6% | Iron 15% | Potassium 25%