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Week One

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Weekdays

Monday Dinner Through Friday Lunch

Breakfast

Berry Parfait

Greek yogurt, rolled oats, canola oil, maple syrup, cinnamon, pumpkin seeds, sunflower seeds, raisins, strawberries, cherries, orange juice, cinnamon, ginger, lemon zest, sugar, corn starch
Nutritional Information

1200 Calorie Plan

Calories 354 | Total Fat (g) 13 | Saturated Fat (g) 1.6
Trans Fat (g) .02  Cholesterol (mg) 7 | Sodium (mg) 74
Total Carbohydrates 39 | Dietary Fiber (g) 5 | Sugar (g) 15
Added Sugar (g) 5.06 | Protein (g) 25
Vitamin D 0% | Calcium 20% | Iron 10% | Potassium 10%

1700 Calorie Plan
Calories 537 | Total Fat (g) 19 | Saturated Fat (g) 2.3
Trans Fat (g) .03  Cholesterol (mg) 10 | Sodium (mg) 99
Total Carbohydrates 62 | Dietary Fiber (g) 8 | Sugar (g) 25
Added Sugar (g) 8.65 | Protein (g) 34
Vitamin D 0% | Calcium 30% | Iron 15% | Potassium 15%

Apple Cinnamon Muffin

whole wheat flour/wheat pastry flour, baking powder, baking soda, vanilla Whey Protein, egg, cinnamon, coconut sugar, Greek yogurt, vanilla, vegetable oil, nonfat milk, apples, walnuts.
Nutritional Information

1200 Calorie Plan

Calories 350 | Total Fat (g) 12 | Saturated Fat (g) 1.5
Trans Fat (g) 0 | Cholesterol (mg) 35 | Sodium (mg) 270
Total Carbohydrates 50 | Dietary Fiber (g) 6 | Sugar (g) 18
Added Sugar (g) 11 | Protein (g) 14
Vitamin D 6% | Calcium 20% | Iron 10% | Potassium 10%

1700 Calorie Plan
Calories 530 | Total Fat (g) 18 | Saturated Fat (g) 2.0
Trans Fat (g) 0 | Cholesterol (mg) 50 | Sodium (mg) 410
Total Carbohydrates 76 | Dietary Fiber (g) 8 | Sugar (g) 27
Added Sugar (g) 16 | Protein (g) 21
Vitamin D 10% | Calcium 25% | Iron 20% | Potassium 20%

Blueberry Oat Bar

rolled oats, whole wheat flour, egg, baking soda, butter, clove, blueberries, brown sugar, orange juice, ginger, cinnamon, orange zest, cornstarch
Nutritional Information

1200 Calorie Plan

Calories 301 | Total Fat (g) 9 | Saturated Fat (g) 4.4
Trans Fat (g) 0  Cholesterol (mg) 44 | Sodium (mg) 35
Total Carbohydrates 49 | Dietary Fiber (g) 6 | Sugar (g) 12
Added Sugar (g) 8 | Protein (g) 8
Vitamin D 0% | Calcium 2% | Iron 10% | Potassium 4%

1700 Calorie Plan
Calories 526 | Total Fat (g) 17 | Saturated Fat (g) 7.8
Trans Fat (g) 0  Cholesterol (mg) 77 | Sodium (mg) 62
Total Carbohydrates 85 | Dietary Fiber (g) 11 | Sugar (g) 21
Added Sugar (g) 14 | Protein (g) 13
Vitamin D 0% | Calcium 5% | Iron 20% | Potassium 9%

English Muffin with Poached Egg

whole wheat english muffin, egg, avocado, lemon juice, pineapple, basil, honey, vanilla
Nutritional Information

1200 Calorie Plan

Calories 365 | Total Fat (g) 18 | Saturated Fat (g) 4.7
Trans Fat (g) .04  Cholesterol (mg) 370 | Sodium (mg) 532
Total Carbohydrates 39 | Dietary Fiber (g) 4 | Sugar (g) 11
Added Sugar (g) 4 | Protein (g) 19
Vitamin D 10% | Calcium 10% | Iron 20% | Potassium 10%

1700 Calorie Plan
Calories 530 | Total Fat (g) 26 | Saturated Fat (g) 6.2
Trans Fat (g) .05  Cholesterol (mg) 463 | Sodium (mg) 609
Total Carbohydrates 55 | Dietary Fiber (g) 7 | Sugar (g) 24
Added Sugar (g) 6 | Protein (g) 23
Vitamin D 15% | Calcium 15% | Iron 25% | Potassium 15%

Lunch

Chicken Noodle Soup

free range chicken, chicken stock, celery, carrot, onion, garlic, thyme, parsley, canola oil, whole wheat pasta, spinach, salt, pepper
Nutritional Information

1200 Calorie Plan
Calories 410 | Total Fat (g) 6 | Saturated Fat (g) 1.0
Trans Fat (g) 0  Cholesterol (mg) 80 | Sodium (mg) 350
Total Carbohydrates 54 | Dietary Fiber (g) 3 | Sugar (g) 4
Added Sugar (g) 0 | Protein (g) 36
Vitamin D 0% | Calcium 6% | Iron 15% | Potassium 15%

1700 Calorie Plan
Calories 490 | Total Fat (g) 7 | Saturated Fat (g) 1.5
Trans Fat (g) 0  Cholesterol (mg) 110 | Sodium (mg) 480
Total Carbohydrates 58 | Dietary Fiber (g) 4 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 47
Vitamin D 0% | Calcium 10% | Iron 20% | Potassium 20%

Mediterranean Grilled Chicken Pesto Salad

free range chicken, whole wheat pasta, olive oil, walnuts, tomato, mixed greens, basil, garlic, nutritional yeast, lemon, black pepper
Nutritional Information

1200 Calorie Plan-Not correct info!

Calories 423 | Total Fat (g) 22 | Saturated Fat (g) 3.0
Trans Fat (g) .02  Cholesterol (mg) 72 | Sodium (mg) 280
Total Carbohydrates 27 | Dietary Fiber (g) 2 | Sugar (g) 1
Added Sugar (g) 0 | Protein (g) 30
Vitamin D 0% | Calcium 6% | Iron 12% | Potassium 10%

1700 Calorie Plan
Calories 643 | Total Fat (g) 30 | Saturated Fat (g) 4.0
Trans Fat (g) .04  Cholesterol (mg) 96 | Sodium (mg) 366
Total Carbohydrates 51 | Dietary Fiber (g) 4 | Sugar (g) 2
Added Sugar (g) 0 | Protein (g) 42
Vitamin D 0% | Calcium 9% | Iron 20% | Potassium 16%

Turkey Taco Salad

pasture graze ground turkey, parsley, romaine lettuce, chili powder, cumin, mango, onion, red pepper, corn tortilla strips, oregano, black pepper, crushed red pepper, lemon juice
Nutritional Information

1200 Calorie Plan

Calories 301 | Total Fat (g) 9 | Saturated Fat (g) 4.4
Trans Fat (g) 0  Cholesterol (mg) 44 | Sodium (mg) 35
Total Carbohydrates 49 | Dietary Fiber (g) 6 | Sugar (g) 12
Added Sugar (g) 8 | Protein (g) 8
Vitamin D 0% | Calcium 2% | Iron 10% | Potassium 4%

1700 Calorie Plan
Calories 526 | Total Fat (g) 17 | Saturated Fat (g) 7.8
Trans Fat (g) 0  Cholesterol (mg) 77 | Sodium (mg) 62
Total Carbohydrates 85 | Dietary Fiber (g) 11 | Sugar (g) 21
Added Sugar (g) 14 | Protein (g) 13
Vitamin D 0% | Calcium 5% | Iron 20% | Potassium 9%

Chicken Salad

free range chicken, salad mix, raisins, celery, carrot, apple, green onion, mayonnaise, curry powder, scallions vinegar
Nutritional Information

1200 Calorie Plan

Calories 331 | Total Fat (g) 9 | Saturated Fat (g) 2.2
Trans Fat (g) .02  Cholesterol (mg) 167 | Sodium (mg) 292
Total Carbohydrates 14 | Dietary Fiber (g) 4 | Sugar (g) 7
Added Sugar (g) 0 | Protein (g) 50
Vitamin D 0% | Calcium 2% | Iron 6% | Potassium 15%

1700 Calorie Plan
Calories 441 | Total Fat (g) 12 | Saturated Fat (g) 2.9
Trans Fat (g) .03  Cholesterol (mg) 227 | Sodium (mg) 379
Total Carbohydrates 17 | Dietary Fiber (g) 4 | Sugar (g) 9
Added Sugar (g) 0 | Protein (g) 68
Vitamin D 0% | Calcium 6% | Iron 9% | Potassium 20%

Dinner

Veggie Italiano

tomato sauce, red peppers, mixed greens, mozzarella, garlic, zucchini, egg, panko breadcrumbs, nutritional yeast, onions, balsamic vinegar, soy sauce, honey, pepper
Nutritional Information

1200 Calorie Plan
Calories 360 | Total Fat (g) 22 | Saturated Fat (g) 8
Trans Fat (g) 0  Cholesterol (mg) 55 | Sodium (mg) 810
Total Carbohydrates 27 | Dietary Fiber (g) 2 | Sugar (g) 9
Added Sugar (g) 1 | Protein (g) 15
Vitamin D 0% | Calcium 30% | Iron 15% | Potassium 4%

1700 Calorie Plan
Calories 500 | Total Fat (g) 32 | Saturated Fat (g) 12
Trans Fat (g) 0  Cholesterol (mg) 77 | Sodium (mg) 1110
Total Carbohydrates 35 | Dietary Fiber (g) 3 | Sugar (g) 12
Added Sugar (g) 2 | Protein (g) 20
Vitamin D 0% | Calcium 40% | Iron 15% | Potassium 6%

Stuffed Pepper

bell pepper, pasture graze ground turkey, brown rice, egg, oaxaca cheese, celery, carrot, parsley, garlic, raisins, fennel seeds, black pepper, olive oil, tomato, basil, spinach, mixed greens, Greek dressing: extra virgin olive oil, red wine vinegar, lemon juice, feta cheese garlic, honey, oregano, basil, salt, pepper
Nutritional Information

1200 Calorie Plan
Calories 489 | Total Fat (g) 29 | Saturated Fat (g) 7.98
Trans Fat (g) 0  Cholesterol (mg) 80 | Sodium (mg) 562
Total Carbohydrates 39 | Dietary Fiber (g) 4 | Sugar (g) 9
Added Sugar (g) 0 | Protein (g) 20
Vitamin D 0% | Calcium 18% | Iron 20% | Potassium 8%

1700 Calorie Plan
Calories 576 | Total Fat (g) 32 | Saturated Fat (g) 8.63
Trans Fat (g) 0  Cholesterol (mg) 92 | Sodium (mg) 829
Total Carbohydrates 50 | Dietary Fiber (g) 6 | Sugar (g) 14
Added Sugar (g) 0 | Protein (g) 23
Vitamin D 0% | Calcium 21% | Iron 26% | Potassium 11%

Jerk Chicken

free range chicken, coconut amino, olive oil, coconut, milk, sweet potato, salt, ginger, jerk seasoning
Nutritional Information

1200 Calorie Plan
Calories 400 | Total Fat (g) 15 | Saturated Fat (g) 1.5
Trans Fat (g) 0 | Cholesterol (mg) 85 | Sodium (mg) 170
Total Carbohydrates 34 | Dietary Fiber (g) 5 | Sugar (g) 14
Added Sugar (g) 0 | Protein (g) 36
Vitamin D 0% | Calcium 4% | Iron 15% | Potassium 15%

1700 Calorie Plan
Calories 560 | Total Fat (g) 25 | Saturated Fat (g) 3
Trans Fat (g) 0  Cholesterol (mg) 110 | Sodium (mg) 190
Total Carbohydrates 42 | Dietary Fiber (g) 9 | Sugar (g) 18
Added Sugar (g) 0 | Protein (g) 47
Vitamin D 0% | Calcium 6% | Iron 20% | Potassium 20%

Pad Thai with Chicken

free range chicken, kohlrabi noodles, rice noodles, squash, carrot, edamame, bean sprouts, peanuts, sesame seeds, cilantro, tamarind, ginger, garlic, brown sugar, chili-garlic sauce, soy sauce, white pepper
Nutritional Information

1200 Calorie Plan
Calories 530 | Total Fat (g) 23 | Saturated Fat (g) 3
Trans Fat (g) 0  Cholesterol (mg) 95 | Sodium (mg) 300
Total Carbohydrates 37 | Dietary Fiber (g) 5 | Sugar (g) 9
Added Sugar (g) 2 | Protein (g) 45
Vitamin D 0% | Calcium 10% | Iron 20% | Potassium 15%

1700 Calorie Plan
Calories 720 | Total Fat (g) 33 | Saturated Fat (g) 4
Trans Fat (g) 0  Cholesterol (mg) 120 | Sodium (mg) 510
Total Carbohydrates 49 | Dietary Fiber (g) 7 | Sugar (g) 13
Added Sugar (g) 4 | Protein (g) 58
Vitamin D 0% | Calcium 15% | Iron 30% | Potassium 20%

Weekends

Friday Dinner Through Monday Lunch

Breakfast

Whole Grain Bagel with Cream Cheese

whole wheat bagel, cream cheese, strawberries, cherries, orange juice, cinnamon, ginger root, lemon zest, sugar, cornstarch
Nutritional Information

1200 Calorie Plan
Calories 361 | Total Fat (g) 7 | Saturated Fat (g) 2.0
Trans Fat (g) 0 | Cholesterol (mg) 10 | Sodium (mg) 628
Total Carbohydrates 63 | Dietary Fiber (g) 0 | Sugar (g) 7
Added Sugar (g) .42 | Protein (g) 13
Vitamin D 0% | Calcium 15% | Iron 20% | Potassium 2%

1700 Calorie Plan
Calories 468 | Total Fat (g) 11 | Saturated Fat (g) 4.1
Trans Fat (g) 0 | Cholesterol (mg) 20 | Sodium (mg) 715
Total Carbohydrates 77 | Dietary Fiber (g) 1 | Sugar (g) 15
Added Sugar (g) 2.53 | Protein (g) 18
Vitamin D 0% | Calcium 25% | Iron 20% | Potassium 4%

Spinach and Feta Quiche

potato, egg, spinach, cantaloupe, honeydew, fat-free milk, feta cheese, parsley
Nutritional Information

1200 Calorie Plan
Calories 187 | Total Fat (g) 8 | Saturated Fat (g) 3.6
Trans Fat (g) 0 | Cholesterol (mg) 144 | Sodium (mg) 277
Total Carbohydrates 19 | Dietary Fiber (g) 1 | Sugar (g) 9
Added Sugar (g) 0 | Protein (g) 11
Vitamin D 6% | Calcium 19% | Iron 9% | Potassium 11%

1700 Calorie Plan
Calories 279 | Total Fat (g) 11 | Saturated Fat (g) 5.4
Trans Fat (g) 0 | Cholesterol (mg) 216 | Sodium (mg) 412
Total Carbohydrates 28 | Dietary Fiber (g) 1 | Sugar (g) 13
Added Sugar (g) 0 | Protein (g) 16
Vitamin D 11% | Calcium 28% | Iron 11% | Potassium 15%

Almond Yogurt Parfait

Greek yogurt, almond extract, toasted oats, almonds, cardamom seeds, honey, orange blossom water
Nutritional Information

1200 Calorie Plan
Calories 306 | Total Fat (g) 14 | Saturated Fat (g) 1.09
Trans Fat (g) 0 | Cholesterol (mg) 0 | Sodium (mg) 2
Total Carbohydrates 45 | Dietary Fiber (g) 8 | Sugar (g) 19
Added Sugar (g) 17.86 | Protein (g) 9
Vitamin D 0% | Calcium 11% | Iron 15% | Potassium 4%

1700 Calorie Plan
Calories 479 | Total Fat (g) 22 | Saturated Fat (g) 1.77
Trans Fat (g) 0 | Cholesterol (mg) 0 | Sodium (mg) 2
Total Carbohydrates 68 | Dietary Fiber (g) 12| Sugar (g) 24
Added Sugar (g) 21.51 | Protein (g) 14
Vitamin D 0% | Calcium 20% | Iron 20% | Potassium 4%

Lunch

Gourmet Lentil Salad

lentils, spinach, cauliflower, tomato, feta cheese, thyme, bay leaf, mirepoix: carrot, onion, celery. Golden Italian dressing: olive oil, vinegar, red pepper, oregano
Nutritional Information

1200 Calorie Plan
Calories 414 | Total Fat (g) 11 | Saturated Fat (g) 5.18
Trans Fat (g) 0 | Cholesterol (mg) 25 | Sodium (mg) 478
Total Carbohydrates 58 | Dietary Fiber (g) 22 | Sugar (g) 10
Added Sugar (g) 0 | Protein (g) 26
Vitamin D 0% | Calcium 25% | Iron 80% | Potassium 35%

1700 Calorie Plan
Calories 541 | Total Fat (g) 20 | Saturated Fat (g) 6.7
Trans Fat (g) 0 | Cholesterol (mg) 25 | Sodium (mg) 749
Total Carbohydrates 68 | Dietary Fiber (g) 25 | Sugar (g) 11
Added Sugar (g) 0 | Protein (g) 29
Vitamin D 0% | Calcium 25% | Iron 80% | Potassium 40%

Grilled Chicken and Hummus

free range chicken, chickpeas, carrots, whole wheat pita bread, broccoli, cucumber, tomato, lemon, tahini, garlic, cumin, olive oil, salt, pepper
Nutritional Information

1200 Calorie Plan
Calories 450 | Total Fat (g) 10 | Saturated Fat (g) 2.0
Trans Fat (g) 0 | Cholesterol (mg) 70 | Sodium (mg) 440
Total Carbohydrates 50 | Dietary Fiber (g) 10 | Sugar (g) 9
Added Sugar (g) 0 | Protein (g) 40
Vitamin D 0% | Calcium 10% | Iron 35% | Potassium 20%

1700 Calorie Plan
Calories 630 | Total Fat (g) 13 | Saturated Fat (g) 2.5
Trans Fat (g) 0 | Cholesterol (mg) 120 | Sodium (mg) 620
Total Carbohydrates 67 | Dietary Fiber (g) 13 | Sugar (g) 12
Added Sugar (g) 0 | Protein (g) 61
Vitamin D 0% | Calcium 15% | Iron 40% | Potassium 30%

Roasted Chicken Salad with Pita

free range chicken, dijon mustard, mayonnaise, celery, almonds, green bell pepper, grapes, whole wheat pita, tomato, mixed greens, lemon juice
Nutritional Information

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 598 | Total Fat (g) 38 | Saturated Fat (g) 4.5
Trans Fat (g) 0.06 | Cholesterol (mg) 12 | Sodium (mg) 482
Total Carbohydrates 39 | Dietary Fiber (g) 8 | Sugar (g) 10
Added Sugar (g) 0 | Protein (g) 42
Vitamin D 0% | Calcium 20% | Iron 30% | Potassium 6%

Dinner

Pan Seared Haddock

haddock, potatoes, green beans, olive oil, garlic, parsley, nutritional yeast, almonds, paprika, lemon juice
Nutritional Information

1200 Calorie Plan
Calories 585 | Total Fat (g) 40 | Saturated Fat (g) 8.5
Trans Fat (g) 0 | Cholesterol (mg) 88 | Sodium (mg) 419
Total Carbohydrates 29 | Dietary Fiber (g) 5 | Sugar (g) 5
Added Sugar (g) 0 | Protein (g) 38
Vitamin D 0% | Calcium 40% | Iron 20% | Potassium 15%

1700 Calorie Plan
Calories 670 | Total Fat (g) 41 | Saturated Fat (g) 8.6
Trans Fat (g) 0 | Cholesterol (mg) 105 | Sodium (mg) 441
Total Carbohydrates 42 | Dietary Fiber (g) 8 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 45
Vitamin D 0% | Calcium 45% | Iron 30% | Potassium 20%

Teriyaki Chicken

free range chicken, brown rice, red pepper, green pepper, celery, ginger, honey, garlic, coconut aminos, tuxedo sesame seeds
Nutritional Information

1200 Calorie Plan
Calories 482 | Total Fat (g) 9.6 | Saturated Fat (g) 1.7
Trans Fat (g) 60 | Cholesterol (mg) 298 | Sodium (mg) 61
Total Carbohydrates 61 | Dietary Fiber (g) 6 | Sugar (g) 9
Added Sugar (g) 3.61 | Protein (g) 36
Vitamin D 0% | Calcium 8% | Iron 20% | Potassium 15%

1700 Calorie Plan
Calories 694 | Total Fat (g) 13 | Saturated Fat (g) 2.38
Trans Fat (g) 0 | Cholesterol (mg) 84 | Sodium (mg) 333
Total Carbohydrates 89 | Dietary Fiber (g) 9 | Sugar (g) 11
Added Sugar (g) 3.61 | Protein (g) 52
Vitamin D 0% | Calcium 15% | Iron 35% | Potassium 20%

Garden Burger

cooked brown rice, roasted vegetables (corn, red and green bell peppers), carrots, onions, gluten-free rolled oats, peas, expeller pressed canola oil, vegetable gum, dehydrated garlic, organic cane sugar, onion powder, sea salt, spices, yeast extract, natural flavors
Nutritional Information

1200 Calorie Plan
Calories 400 | Total Fat (g) 7 | Saturated Fat (g) 1.5
Trans Fat (g) 0 | Cholesterol (mg) 75 | Sodium (mg) 450
Total Carbohydrates 46 | Dietary Fiber (g) 4 | Sugar (g) 9
Added Sugar (g) 7 | Protein (g) 37
Vitamin D 0% | Calcium 6% | Iron 10% | Potassium 10%

1700 Calorie Plan
Calories 560 | Total Fat (g) 10 | Saturated Fat (g) 2
Trans Fat (g) 0 | Cholesterol (mg) 95 | Sodium (mg) 620
Total Carbohydrates 69 | Dietary Fiber (g) 7 | Sugar (g) 10
Added Sugar (g) 7 | Protein (g) 49
Vitamin D 0% | Calcium 10% | Iron 15% | Potassium 15%

View Additional Weeks

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.

WEEK FOUR

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

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