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
Chicken Salad with Mixed Greens
Chicken Salad with Mixed Greens
Ingredients:
free range chicken, greek yogurt, sour cream, honey, parsley, mustard, lemon, carrots, provolone cheese, mixed greens, dill
Nutritional Information
1200 Calorie Plan
Calories 345 | Total Fat (g) 16 | Saturated Fat (g) 9.4
Trans Fat (g) 0 | Cholesterol (mg) 42 | Sodium (mg) 513
Total Carbohydrates 14 | Dietary Fiber (g) 2 | Sugar (g) 5
Added Sugar (g) 3 | Protein (g) 4120
Vitamin D 0% | Calcium 35% | Iron 30% | Potassium 4%
1700 Calorie Plan
Calories 451 | Total Fat (g) 21 | Saturated Fat (g) 12.43
Trans Fat (g) 0 | Cholesterol (mg) 56| Sodium (mg) 680
Total Carbohydrates 18 | Dietary Fiber (g) 3 | Sugar (g) 7
Added Sugar (g) 4 | Protein (g) 54
Vitamin D 0% | Calcium 45% | Iron 35% | 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%
Sweet & Sour Turkey Meatballs
Sweet & Sour Turkey Meatballs
Ingredients:
pasture graze turkey, ginger, egg, broccoli, carrots, scallions, sesame oil, soy sauce, garlic, onion, red pepper, green pepper, sweet and sour sauce: water, vinegar, pineapple juice, dehydrated red & green peppers, paprika
Nutritional Information
1200 Calorie Plan
Calories 345 | Total Fat (g) 16 | Saturated Fat (g) 4.53
Trans Fat (g) 0 | Cholesterol (mg) 100 | Sodium (mg) 272
Total Carbohydrates 29 | Dietary Fiber (g) 6 | Sugar (g) 16
Added Sugar (g) 0 | Protein (g) 20
Vitamin D 0% | Calcium 8% | Iron 15% | Potassium 8%
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%
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%
