Menu Weekend-Week1 - The Fresh Plan

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Wednesday, August 21st 7:00 PM

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Monday, 2024

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Memorial Day Weekend Sale | 20% OFF All Orders | Sale Ending Soon

Week 1

Weekend Meal Plan

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

Breakfast

Apple Cinnamon Muffin

Nutritional Information

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

1200 Calorie Plan
Calories 250 | Total Fat (g) 10 | Saturated Fat (g) 4 Trans Fat (g) 0 | Cholesterol (mg) 30 | Sodium (mg) 530 Total Carbohydrates 32 | Dietary Fiber (g) 2 | Sugar (g) 0 Added Sugar (g) .42 | Protein (g) 7 Vitamin D 2% | Calcium 8% | Iron 10% | Potassium 4%

1700 Calorie Plan
Calories 350 | Total Fat (g) 15 | Saturated Fat (g) 6 Trans Fat (g) 0 | Cholesterol (mg) 45 | Sodium (mg) 750 Total Carbohydrates 45 | Dietary Fiber (g) 3 | Sugar (g) 7 Added Sugar (g) 0 | Protein (g) 10 Vitamin D 4% | Calcium 11% | Iron 15% | Potassium 6%

Spinach and Feta Quiche

Nutritional Information

Ingredients
Russet Potatoes, Seasonal Fresh Fruit, Eggs, Spinach, Whole Milk, Feta Cheese, Olive Oil

1200 Calorie Plan
Calories 300 | Total Fat (g) 12 | Saturated Fat (g) 3.5 Trans Fat (g) 0 | Cholesterol (mg) 155 | Sodium (mg) 180 Total Carbohydrates 41 | Dietary Fiber (g) 4 | Sugar (g) 11 Added Sugar (g) 0 | Protein (g) 11 Vitamin D 4% | Calcium 12% | Iron 15% | Potassium 20%

1700 Calorie Plan
Calories 380 | Total Fat (g) 17 | Saturated Fat (g) 5 Trans Fat (g) 0 | Cholesterol (mg) 220 | Sodium (mg) 280 Total Carbohydrates 47 | Dietary Fiber (g) 6 | Sugar (g) 15 Added Sugar (g) 0 | Protein (g) 15 Vitamin D 6% | Calcium 18% | Iron 25% | Potassium 30%

Fruit Salad and Cottage Cheese

Nutritional Information

Ingredients
Cottage Cheese 1%, Seasonal Fresh Fruit, Almonds, Honey

1200 Calorie Plan
Calories 300 | Total Fat (g) 16 | Saturated Fat (g) 2 Trans Fat (g) 0 | Cholesterol (mg) 3 | Sodium (mg) 460 Total Carbohydrates 25 | Dietary Fiber (g) 5 | Sugar (g) 16 Added Sugar (g) 4 | Protein (g) 19 Vitamin D 0% | Calcium 11% | Iron 6% | Potassium 10%

1700 Calorie Plan
Calories 430 | Total Fat (g) 22 | Saturated Fat (g) 2.5 Trans Fat (g) 0 | Cholesterol (mg) 5 | Sodium (mg) 650 Total Carbohydrates 36 | Dietary Fiber (g) 7| Sugar (g) 23 Added Sugar (g) 5 | Protein (g) 27 Vitamin D 0% | Calcium 15% | Iron 10% | Potassium 15%

LUNCH

Gourmet Lentil Salad

Nutritional Information

Ingredients
Vegetable Broth, Lentils – Green, Spinach, Cherry Tomatoes, Cauliflower, Yellow Onions, Feta Cheese, Italian Dressing (Soybean Oil, Vinegar, Water, Sugar, Salt, Garlic, Onion, Red Bell Pepper, Garlic Powder, Lemon Juice, Natural Flavor, Paprika, Xanthan Gum.), Carrots, Celery, Olive Oil, Fresh Thyme, Bay Leaves, Kosher Salt

1200 Calorie Plan
Calories 480 | Total Fat (g) 19 | Saturated Fat (g) 6 Trans Fat (g) 0 | Cholesterol (mg) 25 | Sodium (mg) 620 Total Carbohydrates 58 | Dietary Fiber (g) 11 | Sugar (g) 8 Added Sugar (g) 0 | Protein (g) 24 Vitamin D 0% | Calcium 20% | Iron 35% | Potassium 25%

1700 Calorie Plan
Calories 680 | Total Fat (g) 25 | Saturated Fat (g) 7 Trans Fat (g) 0 | Cholesterol (mg) 20 | Sodium (mg) 700 Total Carbohydrates 86 | Dietary Fiber (g) 16 | Sugar (g) 10 Added Sugar (g) 0 | Protein (g) 34 Vitamin D 0% | Calcium 21% | Iron 50% | Potassium 35%

Grilled Chicken Pesto Pasta

Nutritional Information

Ingredients
Chicken Breast, Spinach, Whole Wheat Linguini, Zucchini, Pesto Sauce (Basil, Canola Oil, Water, Parmesan Cheese (pasteurized Part-skim Cows Milk, Cheese Culture, Salt, Enzymes), Granulated Garlic, Salt), Grated Parmesan

1200 Calorie Plan
Calories 480 | Total Fat (g) 25 | Saturated Fat (g) 12 Trans Fat (g) 1 | Cholesterol (mg) 110 | Sodium (mg) 690 Total Carbohydrates 18 | Dietary Fiber (g) 5 | Sugar (g) 9 Added Sugar (g) 1 | Protein (g) 45 Vitamin D 60% | Calcium 26% | Iron 20% | Potassium 20%

1700 Calorie Plan
Calories 640 | Total Fat (g) 44 | Saturated Fat (g) 3 Trans Fat (g) 0 | Cholesterol (mg) 135 | Sodium (mg) 220 Total Carbohydrates 73 | Dietary Fiber (g) 11 | Sugar (g) 5 Added Sugar (g) 0 | Protein (g) 59 Vitamin D 0% | Calcium 14% | Iron 40% | Potassium 35%

Tuna Salad

Nutritional Information

Ingredients
Tuna Fish – Packaged In Water, Sour Cream, Grape Tomatoes, Mixed Greens, Carrots, Green Peas, Cheddar Cheese, Cucumber, Celery, Lemon Juice, White Balsamic Vinegar, Honey, Dijon Mustard, White Pepper, Garlic Powder, Fresh Thyme

1200 Calorie Plan
Calories 449 | Total Fat (g) 30 | Saturated Fat (g) 3.3 Trans Fat (g) 0.04 | Cholesterol (mg) 8 | Sodium (mg) 315 Total Carbohydrates 30 | Dietary Fiber (g) 8 | Sugar (g) 8 Added Sugar (g) 0 | Protein (g) 32 Vitamin D 0% | Calcium 20% | Iron 20% | Potassium 4%

1700 Calorie Plan
Calories 550 | Total Fat (g) 31 | Saturated Fat (g) 15 Trans Fat (g) 1 | Cholesterol (mg) 120 | Sodium (mg) 680 Total Carbohydrates 26 | Dietary Fiber (g) 7 | Sugar (g) 14 Added Sugar (g) 1 | Protein (g) 42 Vitamin D 50% | Calcium 30% | Iron 25% | Potassium 25%

DINNER

Pan Seared Haddock

Nutritional Information

Ingredients
Potatoes – Red, Haddock, Green Beans, Almonds, Parmesan, Olive Oil, Parsley, Lemon Juice, Peeled Garlic, Sunflower Oil

1200 Calorie Plan
Calories 400 | Total Fat (g) 17 | Saturated Fat (g) 3 Trans Fat (g) 0 | Cholesterol (mg) 65 | Sodium (mg) 390 Total Carbohydrates 38 | Dietary Fiber (g) 7 | Sugar (g) 6 Added Sugar (g) 0 | Protein (g) 28 Vitamin D 2% | Calcium 15% | Iron 20% | Potassium 30%

1700 Calorie Plan
Calories 610 | Total Fat (g) 25 | Saturated Fat (g) 4.5 Trans Fat (g) 0 | Cholesterol (mg) 100 | Sodium (mg) 590 Total Carbohydrates 57 | Dietary Fiber (g) 10 | Sugar (g) 9 Added Sugar (g) 0 | Protein (g) 43 Vitamin D 4% | Calcium 23% | Iron 25% | Potassium 45%

Pad Thai

Nutritional Information

Ingredients
Chicken Breast, Stir Fry Vegetables (Broccoli, Carrot, Sugar Snap Peas, Red Bell Pepper, Water Chestnut, Onion, Mushroom), Thai Rice Noodles, Chicken Broth, Sesame Seeds, Brown Sugar, Fish Sauce, Tamarind Paste, Sriracha Sauce, Buffalo Sauce (Cayenne Pepper, Salt, Vinegar, Water, Butter, Garlic.), White Pepper

1200 Calorie Plan
Calories 340 | Total Fat (g) 32 | Saturated Fat (g) 1 Trans Fat (g) 0 | Cholesterol (mg) 115 | Sodium (mg) 350 Total Carbohydrates 30 | Dietary Fiber (g) 3 | Sugar (g) 4 Added Sugar (g) 3 | Protein (g) 41 Vitamin D 0% | Calcium 6% | Iron 15% | Potassium 20%

1700 Calorie Plan
Calories 410 | Total Fat (g) 31 | Saturated Fat (g) 1.5 Trans Fat (g) 0 | Cholesterol (mg) 115 | Sodium (mg) 610 Total Carbohydrates 45 | Dietary Fiber (g) 4 | Sugar (g) 7 Added Sugar (g) 5 | Protein (g) 41 Vitamin D 0% | Calcium 8% | Iron 20% | Potassium 20%

Turkey Spinach Slider

Nutritional Information

Ingredients
Ground Turkey Breast, Mixed Greens, Spinach, Shredded Carrots, Cherry Tomatoes, Eggs, Pickles Spears, Parsley, Peeled Garlic, Smoked Paprika, Balsamic Vinegar, Cumin Seed, Kosher Salt, Black Pepper, Bun (Whole White Wheat Flour, Water, Unbleached Enriched Flour, Sugar, Wheat Gluten, Yeast, Soybean Oil, Salt, Enzymes)

1200 Calorie Plan
Calories 400 | Total Fat (g) 16 | Saturated Fat (g) 4 Trans Fat (g) 0 | Cholesterol (mg) 140 | Sodium (mg) 540 Total Carbohydrates 33 | Dietary Fiber (g) 4 | Sugar (g) 4 Added Sugar (g) 0 | Protein (g) 36 Vitamin D 4% | Calcium 14% | Iron 25% | Potassium 20%

1700 Calorie Plan
Calories 530 | Total Fat (g) 21 | Saturated Fat (g) 5 Trans Fat (g) 0 | Cholesterol (mg) 185 | Sodium (mg) 750 Total Carbohydrates 46 | Dietary Fiber (g) 6 | Sugar (g) 6 Added Sugar (g) 0 | Protein (g) 47 Vitamin D 4% | Calcium 20% | Iron 35% | Potassium 25%