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Week Four

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Weekdays

Monday Dinner Through Friday Lunch

Breakfast

Flax Seed Whole Wheat Pancakes

whole wheat flour, egg, oatmeal, nutmeg, cloves, cantaloupe, honeydew, flax seeds, baking powder, baking soda, sugar, cinnamon, vanilla extract, pure maple syrup
Nutritional Information

1200 Calorie Plan
Calories 296 | Total Fat (g) 5 | Saturated Fat (g) 0.59
Trans Fat (g) 0 | Cholesterol (mg) 0 | Sodium (mg) 702
Total Carbohydrates 58 | Dietary Fiber (g) 4 | Sugar (g) 24
Added Sugar (g) 8.57 | Protein (g) 6
Vitamin D 0% | Calcium 10% | Iron 10% | Potassium 4%

1700 Calorie Plan
Calories 462 | Total Fat (g) 7 | Saturated Fat (g) 0.89
Trans Fat (g) 0 | Cholesterol (mg) 0 | Sodium (mg) 1054
Total Carbohydrates 92 | Dietary Fiber (g) 6 | Sugar (g) 40
Added Sugar (g) 17.14 | Protein (g) 9
Vitamin D 0% | Calcium 20% | Iron 15% | Potassium 6%

Oat Cereal

rice puffs, rolled oats, pumpkin seeds, flax seeds, sunflower seeds, brown sugar, chia seeds, raisins, cinnamon, honey, coconut oil, canola oil, maple syrup, vanilla extract, salt
Nutritional Information

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%

Turkey Sausage Breakfast Casserole

pasture graze turkey, honey, fennel, dry mustard, black pepper, paprika, egg, whole wheat english muffin, cheddar cheese
Nutritional Information

1200 Calorie Plan
Calories 235 | Total Fat (g) 12 | Saturated Fat (g) 3.79
Trans Fat (g) 0 | Cholesterol (mg) 238 | Sodium (mg) 158
Total Carbohydrates 19 | Dietary Fiber (g) 4 | Sugar (g) 12
Added Sugar (g) 1.83 | Protein (g) 9
Vitamin D 0% | Calcium 15% | Iron 10% | Potassium 6%

1700 Calorie Plan
Calories 330 | Total Fat (g) 17 | Saturated Fat (g) 5.68
Trans Fat (g) 0 | Cholesterol (mg) 357 | Sodium (mg) 238
Total Carbohydrates 23 | Dietary Fiber (g) 5 | Sugar (g) 14
Added Sugar (g) 2.75 | Protein (g) 14
Vitamin D 0% | Calcium 20% | Iron 15% | Potassium 6%

Pineapple Upside Down Morning Muffin

whole wheat flour, pineapple, egg, old-fashioned oats, carrot, cream cheese, buttermilk, brown sugar, baking soda, baking powder, cinnamon, vegetable oil, vanilla extract
Nutritional Information

1200 Calorie Plan
Calories 286 | Total Fat (g) 17 | Saturated Fat (g) 7.46
Trans Fat (g) 0 | Cholesterol (mg) 259 | Sodium (mg) 447
Total Carbohydrates 14 | Dietary Fiber (g) 2 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 19
Vitamin D 15% | Calcium 30% | Iron 6% | Potassium 6%

1700 Calorie Plan
Calories 419 | Total Fat (g) 24 | Saturated Fat (g) 6.96
Trans Fat (g) 0.32 | Cholesterol (mg) 42 | Sodium (mg) 442
Total Carbohydrates 42 | Dietary Fiber (g) 2 | Sugar (g) 21
Added Sugar (g) 14 | Protein (g) 12
Vitamin D 0% | Calcium 20% | Iron 0% | Potassium 0%

Lunch

Tuna Melt

whole wheat english muffin, tuna, celery, carrot, mayonnaise, mustard, panko, cheddar cheese, Greek yogurt, dill, pepper
Nutritional Information

1200 Calorie Plan
Calories 480 | Total Fat (g) 13 | Saturated Fat (g) 5.61
Trans Fat (g) 0.01 | Cholesterol (mg) 77 | Sodium (mg) 600
Total Carbohydrates 45 | Dietary Fiber (g) 4 | Sugar (g) 10
Added Sugar (g) 0 | Protein (g) 44
Vitamin D 0% | Calcium 40% | Iron 10% | Potassium 10%

1700 Calorie Plan
Calories 400 | Total Fat (g) 14 | Saturated Fat (g) 4
Trans Fat (g) 0 | Cholesterol (mg) 50 | Sodium (mg) 290
Total Carbohydrates 51 | Dietary Fiber (g) 7 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 20
Vitamin D 0% | Calcium 10% | Iron 20% | Potassium 15%

Chicken with Whole Wheat Pasta

whole grain pasta, free range chicken, spinach, tomato sauce, parsley, garlic, olive oil, parmesan cheese
Nutritional Information

1200 Calorie Plan
Calories 396 | Total Fat (g) 12 | Saturated Fat (g) 4
Trans Fat (g) 0 | Cholesterol (mg) 110 | Sodium (mg) 539
Total Carbohydrates 27 | Dietary Fiber (g) 4 | Sugar (g) 5
Added Sugar (g) 0 | Protein (g) 46
Vitamin D 0% | Calcium 20% | Iron 15% | Potassium 10%

1700 Calorie Plan
Calories 627 | Total Fat (g) 20 | Saturated Fat (g) 7.35
Trans Fat (g) 0 | Cholesterol (mg) 148 | Sodium (mg) 860
Total Carbohydrates 51 | Dietary Fiber (g) 8 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 65
Vitamin D 0% | Calcium 45% | Iron 30% | Potassium 20%

Grilled Vegetable Quesadilla

whole wheat tortillas, zucchini, mushroom, corn, red onion, mozzarella cheese, carrot, tomatillos, avocado, jalapeno, cilantro, garlic, salt, pepper
Nutritional Information

1200 Calorie Plan
Calories 593 | Total Fat (g) 35 | Saturated Fat (g) 17.79
Trans Fat (g) 0 | Cholesterol (mg) 101 | Sodium (mg) 897
Total Carbohydrates 41 | Dietary Fiber (g) 6 | Sugar (g) 10
Added Sugar (g) 0 | Protein (g) 33
Vitamin D 0% | Calcium 60% | Iron 15% | Potassium 10%

1700 Calorie Plan
Calories 642 | Total Fat (g) 19 | Saturated Fat (g) 8.33
Trans Fat (g) 0.01 | Cholesterol (mg) 107 | Sodium (mg) 833
Total Carbohydrates 57 | Dietary Fiber (g) 7 | Sugar (g) 14
Added Sugar (g) 0 | Protein (g) 59
Vitamin D 0% | Calcium 60% | Iron 15% | Potassium 15%

Shredded Chicken Salad

free range chicken, artichoke hearts, bell pepper, olives, onion, parsley, basil, garlic, oregano, mayonnaise, black pepper, mixed greens, cherry tomatoes, salt
Nutritional Information

1200 Calorie Plan
Calories 270 | Total Fat (g) 10 | Saturated Fat (g) 2
Trans Fat (g) 0 | Cholesterol (mg) 70 | Sodium (mg) 630
Total Carbohydrates 16 | Dietary Fiber (g) 5 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 30
Vitamin D 0% | Calcium 8% | Iron 35% | Potassium 10%

1700 Calorie Plan
Calories 340 | Total Fat (g) 13 | Saturated Fat (g) 2.5
Trans Fat (g) 0 | Cholesterol (mg) 90 | Sodium (mg) 790
Total Carbohydrates 21 | Dietary Fiber (g) 6 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 37
Vitamin D 0% | Calcium 10% | Iron 45% | Potassium 15%

Dinner

Ravioli with Vegetables

broccoli, spinach, mushrooms, cappellacci ricotta-spinach: spinach, ricotta cheese, egg, parmesan cheese, black pepper, nutmeg, whole wheat flour, olive oil, salt. marinara sauce: tomato, tomato paste, oregano, olive oil, chicken stock
Nutritional Information

1200 Calorie Plan
Calories 430 | Total Fat (g) 17 | Saturated Fat (g) 4.5
Trans Fat (g) 0 | Cholesterol (mg) 90 | Sodium (mg) 410
Total Carbohydrates 54 | Dietary Fiber (g) 12 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 22
Vitamin D 6% | Calcium 20% | Iron 30% | Potassium 30%

1700 Calorie Plan
Calories 480 | Total Fat (g) 19 | Saturated Fat (g) 5
Trans Fat (g) 0 | Cholesterol (mg) 100 | Sodium (mg) 460
Total Carbohydrates 62 | Dietary Fiber (g) 13 | Sugar (g) 10
Added Sugar (g) 0 | Protein (g) 25
Vitamin D 6% | Calcium 25% | Iron 35% | Potassium 35%

Turkey Spinach Slider

whole wheat bun, spinach, scallions, garlic, egg, pasture graze turkey, cumin, parsley, red onion, pickle, Golden Italian dressing: olive oil, vinegar, red pepper, oregano
Nutritional Information

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

free range chicken, dijon mustard, herb d’ provence, potato, carrots, lemon juice, thyme, honey, chicken broth, olive oil, mayo, mustard, parsley, black pepper
Nutritional Information

1200 Calorie Plan
Calories 450 | Total Fat (g) 14 | Saturated Fat (g) 2.84
Trans Fat (g) 0.01 | Cholesterol (mg) 143 | Sodium (mg) 558
Total Carbohydrates 25 | Dietary Fiber (g) 2 | Sugar (g) 12
Added Sugar (g) 7.87 | Protein (g) 53
Vitamin D 0% | Calcium 4% | Iron 15% | Potassium 20%

1700 Calorie Plan
Calories 602 | Total Fat (g) 17 | Saturated Fat (g) 3.57
Trans Fat (g) 0.01 | Cholesterol (mg) 189 | Sodium (mg) 639
Total Carbohydrates 37 | Dietary Fiber (g) 3 | Sugar (g) 14
Added Sugar (g) 7.87 | Protein (g) 71
Vitamin D 0% | Calcium 6% | Iron 20% | Potassium 30%

Chicken Katsu

free range chicken, whole wheat flour, carrots, button mushrooms, tomato sauce, grated mozzarella, free range chicken breast, egg, water, pepper, sugar snap peas, onion, mustard greens, almond flour, riced cauliflower, lemon wedge, katsu sauce: tomato paste, plum tomatoes, dates, ginger, garlic, rice vinegar, coconut amino and pepperyogurt, spinach, broccoli, olive oil, baking powder, salt
Nutritional Information

1200 Calorie Plan
Calories 350 | Total Fat (g) 14 | Saturated Fat (g) 1
Trans Fat (g) 0 | Cholesterol (mg) 55 | Sodium (mg) 85
Total Carbohydrates 25 | Dietary Fiber (g) 9 | Sugar (g) 10
Added Sugar (g) 0 | Protein (g) 30
Vitamin D 0% | Calcium 10% | Iron 15% | Potassium 10%

1700 Calorie Plan
Calories 390 | Total Fat (g) 14 | Saturated Fat (g) 1
Trans Fat (g) 0 | Cholesterol (mg) 65 | Sodium (mg) 170
Total Carbohydrates 31 | Dietary Fiber (g) 11 | Sugar (g) 13
Added Sugar (g) 0 | Protein (g) 34
Vitamin D 0% | Calcium 15% | Iron 20% | Potassium 15%

Weekends

Friday Dinner Through Monday Lunch

Breakfast

Fruit Salad with Cottage Cheese

cottage cheese, almonds, seasonal fruit
Nutritional Information

1200 Calorie Plan
Calories 368 | Total Fat (g) 16 | Saturated Fat (g) 2.9
Trans Fat (g) 0 | Cholesterol (mg) 18 | Sodium (mg) 730
Total Carbohydrates 33 | Dietary Fiber (g) 5 | Sugar (g) 23
Added Sugar (g) 0 | Protein (g) 30
Vitamin D 1% | Calcium 25% | Iron 6% | Potassium 15%

1700 Calorie Plan
Calories 435 | Total Fat (g) 16 | Saturated Fat (g) 3.42
Trans Fat (g) 0 | Cholesterol (mg) 23 | Sodium (mg) 941
Total Carbohydrates 43 | Dietary Fiber (g) 6 | Sugar (g) 30
Added Sugar (g) 0 | Protein (g) 37
Vitamin D 1% | Calcium 30% | Iron 6% | Potassium 20%

Oatmeal

rolled oats, milk, water, blueberries, brown sugar, cinnamon
Nutritional Information

1200 Calorie Plan
Calories 261 | Total Fat (g) 8 | Saturated Fat (g) 3.54
Trans Fat (g) 0 | Cholesterol (mg) 18 | Sodium (mg) 75
Total Carbohydrates 40 | Dietary Fiber (g) 5 | Sugar (g) 14
Added Sugar (g) 4.21 | Protein (g) 10
Vitamin D 0% | Calcium 15% | Iron 6% | Potassium 4%

1700 Calorie Plan
Calories 360 | Total Fat (g) 11 | Saturated Fat (g) 4.86
Trans Fat (g) 0 | Cholesterol (mg) 25 | Sodium (mg) 103
Total Carbohydrates 55 | Dietary Fiber (g) 6 | Sugar (g) 20
Added Sugar (g) 5.79 | Protein (g) 13
Vitamin D 0% | Calcium 20% | Iron 10% | Potassium 4%

Goat Cheese Frittata

egg, zucchini, red pepper, milk, goat cheese, parmesan cheese, oranges, grapes, oregano, olive oil, salt
Nutritional Information

1200 Calorie Plan
Calories 267 | Total Fat (g) 12 | Saturated Fat (g) 5.69
Trans Fat (g) 0 | Cholesterol (mg) 282 | Sodium (mg) 246
Total Carbohydrates 27 | Dietary Fiber (g) 3 | Sugar (g) 22
Added Sugar (g) 0 | Protein (g) 8
Vitamin D 0% | Calcium 20% | Iron 10% | Potassium 8%

1700 Calorie Plan
Calories 361 | Total Fat (g) 16 | Saturated Fat (g) 7.58
Trans Fat (g) 0 | Cholesterol (mg) 376 | Sodium (mg) 328
Total Carbohydrates 37 | Dietary Fiber (g) 4 | Sugar (g) 30
Added Sugar (g) 0 | Protein (g) 10
Vitamin D 6% | Calcium 25% | Iron 10% | Potassium 10%

Lunch

Southern Cobb Salad

free range chicken, mixed greens, corn, buckwheat, blue cheese, tomato, egg, apple cider vinegar, olive oil, basil, pepper
Nutritional Information

1200 Calorie Plan
Calories 337 | Total Fat (g) 13 | Saturated Fat (g) 4.66
Trans Fat (g) 0 | Cholesterol (mg) 133 | Sodium (mg) 520
Total Carbohydrates 34 | Dietary Fiber (g) 2 | Sugar (g) 3
Added Sugar (g) 1.77 | Protein (g) 21
Vitamin D 6% | Calcium 4% | Iron 15% | Potassium 6%

1700 Calorie Plan
Calories 550 | Total Fat (g) 25 | Saturated Fat (g) 9.03
Trans Fat (g) 0 | Cholesterol (mg) 246 | Sodium (mg) 933
Total Carbohydrates 50 | Dietary Fiber (g) 3 | Sugar (g) 5
Added Sugar (g) 2.36 | Protein (g) 32
Vitamin D 6% | Calcium 8% | Iron 30% | Potassium 10%

Thai Turkey Patty

pasture graze turkey, egg, cabbage, carrot, coconut milk, peanut butter, coriander, ginger, gluten free soy sauce, chili flakes, garlic
Nutritional Information

1200 Calorie Plan
Calories 434 | Total Fat (g) 30 | Saturated Fat (g) 10.78
Trans Fat (g) 0 | Cholesterol (mg) 115 | Sodium (mg) 230
Total Carbohydrates 13 | Dietary Fiber (g) 4 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 30
Vitamin D 0% | Calcium 8% | Iron 15% | Potassium 4%

1700 Calorie Plan
Calories 649 | Total Fat (g) 45 | Saturated Fat (g) 16.44
Trans Fat (g) 0 | Cholesterol (mg) 162 | Sodium (mg) 348
Total Carbohydrates 21 | Dietary Fiber (g) 6 | Sugar (g) 10
Added Sugar (g) 0 | Protein (g) 43
Vitamin D 6% | Calcium 15% | Iron 30% | Potassium 6%

Tuscan White Bean & Turkey Soup

pasture graze turkey, chicken stock, onion, carrot, celery, garlic, thyme, bay leaf, great northern beans, tomato paste, mozzarella cheese, crushed red pepper, salt
Nutritional Information

1200 Calorie Plan
Calories 406 | Total Fat (g) 23 | Saturated Fat (g) 10.28
Trans Fat (g) 0 | Cholesterol (mg) 99 | Sodium (mg) 674
Total Carbohydrates 18 | Dietary Fiber (g) 4 | Sugar (g) 5
Added Sugar (g) 0 | Protein (g) 31
Vitamin D 0% | Calcium 45% | Iron 10% | Potassium 4%

1700 Calorie Plan
Calories 534 | Total Fat (g) 30 | Saturated Fat (g) 13.22
Trans Fat (g) 0 | Cholesterol (mg) 129 | Sodium (mg) 879
Total Carbohydrates 24 | Dietary Fiber (g) 5 | Sugar (g) 7
Added Sugar (g) 0 | Protein (g) 41
Vitamin D 6% | Calcium 60% | Iron 15% | Potassium 6%

Dinner

Mediterranean Salmon with Cauliflower Mash

ocean raised salmon, red cabbage, cauliflower, artichoke hearts, sun dried tomato, bell pepper, kalamata olives, feta cheese, olive oil, red wine vinegar, garlic, butter, thyme, black pepper, salt
Nutritional Information

1200 Calorie Plan
Calories 350 | Total Fat (g) 17 | Saturated Fat (g) 5
Trans Fat (g) 0 | Cholesterol (mg) 80 | Sodium (mg) 420
Total Carbohydrates 18 | Dietary Fiber (g) 5 | Sugar (g) 9
Added Sugar (g) 0 | Protein (g) 30
Vitamin D 0% | Calcium 15% | Iron 15% | Potassium 15%

1700 Calorie Plan
Calories 470 | Total Fat (g) 23 | Saturated Fat (g) 9
Trans Fat (g) 0 | Cholesterol (mg) 110 | Sodium (mg) 610
Total Carbohydrates 25 | Dietary Fiber (g) 8 | Sugar (g) 13
Added Sugar (g) 0 | Protein (g) 39
Vitamin D 0% | Calcium 20% | Iron 15% | Potassium 20%

Turkey Meatloaf

pasture graze turkey, onion, whole-grain mustard, potato, panko breadcrumbs, garlic, worcestershire sauce, egg, cheddar cheese with tri-color potato medley, parsley, BBQ sauce: tomatoes, tomato paste, onion, apple cider vinegar, paprika, cayenne pepper, cumin, garlic powder, dijon mustard, honey, salt, pepper
Nutritional Information

1200 Calorie Plan
Calories 551 | Total Fat (g) 33 | Saturated Fat (g) 12.38
Trans Fat (g) 0 | Cholesterol (mg) 171 | Sodium (mg) 507
Total Carbohydrates 26 | Dietary Fiber (g) 3 | Sugar (g) 5
Added Sugar (g) 0.02 | Protein (g) 40
Vitamin D 0% | Calcium 25% | Iron 15% | Potassium 10%

1700 Calorie Plan
Calories 780 | Total Fat (g) 44 | Saturated Fat (g) 17.02
Trans Fat (g) 0 | Cholesterol (mg) 226 | Sodium (mg) 737
Total Carbohydrates 45 | Dietary Fiber (g) 7 | Sugar (g) 8
Added Sugar (g) 0.02 | Protein (g) 55
Vitamin D 6% | Calcium 40% | Iron 35% | Potassium 20%

Lasagna Roll Up

whole wheat lasagna, broccoli, onion, spinach, ricotta, mozzarella, parmesan, egg, tomato, basil, red pepper flakes, mixed greens, lemon zest, black pepper, Balsamic dressing: balsamic vinegar, mustard, clove, olive oil, pepper
Nutritional Information

1200 Calorie Plan
Calories 363 | Total Fat (g) 11 | Saturated Fat (g) 5.21
Trans Fat (g) 0 | Cholesterol (mg) 29 | Sodium (mg) 629
Total Carbohydrates 53 | Dietary Fiber (g) 7 | Sugar (g) 7
Added Sugar (g) 0 | Protein (g) 15
Vitamin D 0% | Calcium 25% | Iron 10% | Potassium 15%

1700 Calorie Plan
Calories 595 | Total Fat (g) 19 | Saturated Fat (g) 8.64
Trans Fat (g) 0 | Cholesterol (mg) 48 | Sodium (mg) 946
Total Carbohydrates 86 | Dietary Fiber (g) 11 | Sugar (g) 11
Added Sugar (g) 0 | Protein (g) 25
Vitamin D 0% | Calcium 40% | Iron 25% | Potassium 15%

View Additional Weeks

WEEK ONE

View All Weekday & Weekend Breakfast, Lunch & Dinner Menu Items Served In The Reoccurring 'Week One' Program.

WEEK TWO

View All Weekday & Weekend Breakfast, Lunch & Dinner Menu Items Served In The Reoccurring 'Week Two' Program.

WEEK THREE

View All Weekday & Weekend Breakfast, Lunch & Dinner Menu Items Served In The Reoccurring 'Week Three' Program.

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