Friday Dinner through Monday Lunch

Breakfast

Fruit Salad with Cottage Cheese

Fruit Salad with Cottage Cheese

Ingredients:

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

Oatmeal

Ingredients:

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

Goat Cheese Frittata

Ingredients:

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

Southern Cobb Salad

Ingredients:

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

Thai Turkey Patty

Ingredients:

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

Tuscan White Bean & Turkey Soup

Ingredients:

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

Mediterranean Salmon with Cauliflower Mash

Ingredients:

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

Turkey Meatloaf

Ingredients:

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

Lasagna Roll Up

Ingredients:

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%