Friday Dinner through Monday Lunch

Breakfast

Three Cheese Quinoa Quiche

Three Cheese Quinoa Quiche

Ingredients:

quinoa, eggs, zucchini, sharp cheddar cheese, mozzarella, bell pepper, cantaloupe, honeydew, parmesan cheese, parsley, black pepper

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 366 | Total Fat (g) 21 | Saturated Fat (g) 9.5
Trans Fat (g) 0 | Cholesterol (mg) 330 | Sodium (mg) 570
Total Carbohydrates 19 | Dietary Fiber (g) 2 | Sugar (g) 10
Added Sugar (g) 0 | Protein (g) 24
Vitamin D 15% | Calcium 35% | Iron 6% | Potassium 8%

Morning Glory Muffin

Morning Glory Muffin

Ingredients:

whole wheat, flour, oats, oil, brown sugar, cinnamon, baking soda, carrots, egg, raisins, apple, vanilla, coconut, cream cheese

Nutritional Information

1200 Calorie Plan
Calories 275 | Total Fat (g) 17 | Saturated Fat (g) 4.35
Trans Fat (g) .26 | Cholesterol (mg) 36 | Sodium (mg) 305
Total Carbohydrates 26 | Dietary Fiber (g) 1 | Sugar (g) 13
Added Sugar (g) 11 | Protein (g) 6
Vitamin D 0% | Calcium 10% | Iron 0% | Potassium 0%

1700 Calorie Plan
Calories 521 | Total Fat (g) 32 | Saturated Fat (g) 7.69
Trans Fat (g) .51 | Cholesterol (mg) 67 | Sodium (mg) 567
Total Carbohydrates 51 | Dietary Fiber (g) 2 | Sugar (g) 26
Added Sugar (g) 22 | Protein (g) 11
Vitamin D 0% | Calcium 15% | Iron 0% | Potassium 0%

French Toast

French Toast

Ingredients:

whole wheat bread, cream cheese, milk, egg, nutmeg, cornstarch, strawberry, cherries, orange juice, cinnamon, ginger, sugar, lemon, cantaloupe, honeydew

Nutritional Information

1200 Calorie Plan
Calories 249 | Total Fat (g) 10 | Saturated Fat (g) 3.73
Trans Fat (g) 0 | Cholesterol (mg) 173 | Sodium (mg) 310
Total Carbohydrates 26 | Dietary Fiber (g) 2 | Sugar (g) 11
Added Sugar (g) 0 | Protein (g) 15
Vitamin D 10% | Calcium 15% | Iron 6% | Potassium 4%

1700 Calorie Plan
Calories 454 | Total Fat (g) 17 | Saturated Fat (g) 6.24
Trans Fat (g) 0 | Cholesterol (mg) 288 | Sodium (mg) 525
Total Carbohydrates 53 | Dietary Fiber (g) 5 | Sugar (g) 25
Added Sugar (g) 2 | Protein (g) 25
Vitamin D 15% | Calcium 30% | Iron 6% | Potassium 10%

Lunch

Turkey Sausage Peperonata

Turkey Sausage Peperonata

Ingredients:

sausage links, potatoes, broccoli, parsley, bell peppers, onions, garlic, tomatoes, olive oil, lemon juice, oregano, sugar, salt, pepper

Nutritional Information

1200 Calorie Plan
Calories 296 | Total Fat (g) 13 | Saturated Fat (g) 5.04
Trans Fat (g) 0 | Cholesterol (mg) 39 | Sodium (mg) 1085
Total Carbohydrates 45 | Dietary Fiber (g) 6 | Sugar (g) 8
Added Sugar (g) 1 | Protein (g) 29
Vitamin D 0% | Calcium 8% | Iron 20% | Potassium 30%

1700 Calorie Plan
Calories 605 | Total Fat (g) 31 | Saturated Fat (g) 9.52
Trans Fat (g) 0 | Cholesterol (mg) 116| Sodium (mg) 930
Total Carbohydrates 53 | Dietary Fiber (g) 9 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 37
Vitamin D 0% | Calcium 20% | Iron 40% | Potassium 4%

Three Bean Turkey Chili

Three Bean Turkey Chili

Ingredients:

pasture graze ground turkey, olive oil, onion, green pepper, garlic, tomato paste, chili powder, cumin, tomato, black beans, white beans, yogurt, garbanzo beans, sour cream, green onion, cheddar cheese

Nutritional Information

1200 Calorie Plan
Calories 391 | Total Fat (g) 23 | Saturated Fat (g) 9.89
Trans Fat (g) 0 | Cholesterol (mg) 79 | Sodium (mg) 463
Total Carbohydrates 20 | Dietary Fiber (g) 3 | Sugar (g) 5
Added Sugar (g) 0 | Protein (g) 25
Vitamin D 0% | Calcium 30% | Iron 20% | Potassium 6%

1700 Calorie Plan
Calories 528 | Total Fat (g) 32 | Saturated Fat (g) 14.04
Trans Fat (g) 0 | Cholesterol (mg) 107 | Sodium (mg) 629
Total Carbohydrates 26 | Dietary Fiber (g) 4 | Sugar (g) 7
Added Sugar (g) 0 | Protein (g) 34
Vitamin D 0% | Calcium 45% | Iron 30% | Potassium 8%

Chicken Caesar Salad

Chicken Caesar Salad

Ingredients:

free range chicken, mixed greens, quinoa, tomato, Snack Bar: oats, almonds, sunflower seeds, flax seeds, chia seeds, puff cereal, raisins, apricot, peanut butter, honey, vanilla extract, nutmeg, salt, Caesar Dressing: Caesar dressing: water, vegetable oil and/or bran rice oil, egg, parmesan cheese, skim milk, corn vinegar, sugar, spices, anchovy paste, vinegar, garlic, citric acid, lemon juice, dehydrated onion, salt

Nutritional Information

1200 Calorie Plan
Calories 595 | Total Fat (g) 27 | Saturated Fat (g) 6.47
Trans Fat (g) 0 | Cholesterol (mg) 118 | Sodium (mg) 538
Total Carbohydrates 42 | Dietary Fiber (g) 8 | Sugar (g) 11
Added Sugar (g) 2 | Protein (g) 52
Vitamin D 0% | Calcium 25% | Iron 30% | Potassium 10%

1700 Calorie Plan
Calories 755 | Total Fat (g) 32 | Saturated Fat (g) 7.58
Trans Fat (g) 0 | Cholesterol (mg) 169 | Sodium (mg) 691
Total Carbohydrates 50 | Dietary Fiber (g) 10 | Sugar (g) 11
Added Sugar (g) 2 | Protein (g) 72
Vitamin D 0% | Calcium 25% | Iron 40% | Potassium 15%

Dinner

Broiled Haddock with Vegetable Ratatouille

Broiled Haddock with Vegetable Ratatouille

Ingredients:

haddock, red potato, eggplant, zucchini, chickpeas, red pepper, green pepper, tomato, tomato paste, olive oil, parsley, basil, salt, pepper

Nutritional Information

1200 Calorie Plan
Calories 263 | Total Fat (g) 15 | Saturated Fat (g) 0.31
Trans Fat (g) 0 | Cholesterol (mg) 98 | Sodium (mg) 353
Total Carbohydrates 21 | Dietary Fiber (g) 6 | Sugar (g) 11
Added Sugar (g) 0 | Protein (g) 36
Vitamin D 0% | Calcium 10% | Iron 20% | Potassium 10%

1700 Calorie Plan
Calories 511 | Total Fat (g) 5 | Saturated Fat (g) 0.44
Trans Fat (g) 0 | Cholesterol (mg) 114 | Sodium (mg) 385
Total Carbohydrates 70 | Dietary Fiber (g) 9 | Sugar (g) 15
Added Sugar (g) 0 | Protein (g) 48
Vitamin D 0% | Calcium 15% | Iron 45% | Potassium 40%

Lemon Chicken Quarters

Lemon Chicken Quarters

Ingredients:

free range chicken, chicken stock, carrot, potatoes, oregano, thyme, paprika, garlic, lemon, mustard, Herb d’Provence, olive oil, garlic, parsley, black pepper

Nutritional Information

1200 Calorie Plan
Calories 487 | Total Fat (g) 32 | Saturated Fat (g) 8.92
Trans Fat (g) 0 | Cholesterol (mg) 146 | Sodium (mg) 306
Total Carbohydrates 26 | Dietary Fiber (g) 5 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 24
Vitamin D 0% | Calcium 6% | Iron 15% | Potassium 6%

1700 Calorie Plan
Calories 425 | Total Fat (g) 7 | Saturated Fat (g) 1.85
Trans Fat (g) 0 | Cholesterol (mg) 144 | Sodium (mg) 254
Total Carbohydrates 31 | Dietary Fiber (g) 4 | Sugar (g) 7
Added Sugar (g) 0 | Protein (g) 59
Vitamin D 0% | Calcium 10% | Iron 30% | Potassium 35%

Chicken Parmesan

Chicken Parmesan

Ingredients:

free range chicken, egg, panko breadcrumbs, parmesan cheese, olive oil, mozzarella cheese, basil, lemon, tomato, oregano

Nutritional Information

1200 Calorie Plan
Calories 446 | Total Fat (g) 17 | Saturated Fat (g) 7
Trans Fat (g) 0 | Cholesterol (mg) 143 | Sodium (mg) 697
Total Carbohydrates 31 | Dietary Fiber (g) 5 | Sugar (g) 4
Added Sugar (g) 0 | Protein (g) 49
Vitamin D 0% | Calcium 45% | Iron 15% | Potassium 15%

1700 Calorie Plan
Calories 484 | Total Fat (g) 24 | Saturated Fat (g) 6.81
Trans Fat (g) 0 | Cholesterol (mg) 150 | Sodium (mg) 360
Total Carbohydrates 37 | Dietary Fiber (g) 9 | Sugar (g) 19
Added Sugar (g) 0 | Protein (g) 30
Vitamin D 6% | Calcium 10% | Iron 20% | Potassium 15%