Breakfast
Whole Grain Bagel with Cream Cheese
Whole Grain Bagel with Cream Cheese
Ingredients:
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
Spinach and Feta Quiche
Ingredients:
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
Almond Yogurt Parfait
Ingredients:
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
Gourmet Lentil Salad
Ingredients:
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
Grilled Chicken and Hummus
Ingredients:
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
Roasted Chicken Salad with Pita
Ingredients:
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
Pan Seared Haddock
Ingredients:
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
Teriyaki Chicken
Ingredients:
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
Garden Burger
Ingredients:
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%
