Breakfast
Turkey Sausage & Egg Muffin
Turkey Sausage & Egg Muffin
Ingredients:
whole wheat english muffin, pasture graze turkey, egg, cheddar cheese, garlic, fennel seeds, sage, cayenne, black pepper, salt
Nutritional Information
1200 Calorie Plan
Calories 393 | Total Fat (g) 22 | Saturated Fat (g) 9.1
Trans Fat (g) 0.02 | Cholesterol (mg) 247 | Sodium (mg) 471
Total Carbohydrates 20 | Dietary Fiber (g) 0 | Sugar (g) 2
Added Sugar (g) 0 | Protein (g) 28
Vitamin D 6% | Calcium 15% | Iron 10% | Potassium 2%
1700 Calorie Plan
Calories 631 | Total Fat (g) 40 | Saturated Fat (g) 16.95
Trans Fat (g) 0.04 | Cholesterol (mg) 476 | Sodium (mg) 837
Total Carbohydrates 21 | Dietary Fiber (g) 0 | Sugar (g) 2
Added Sugar (g) 0 | Protein (g) 47
Vitamin D 10% | Calcium 20% | Iron 20% | Potassium 4%
Almond Honey Bar
Almond Honey Bar
Ingredients:
old-fashioned rolled oats, almonds, peanut butter, sunflower seeds, vanilla, nutmeg, rice puff, raisins, flax seeds, chia seeds, apricots, coconut, honey, salt
Nutritional Information
1200 Calorie Plan
Calories 332 | Total Fat (g) 17 | Saturated Fat (g) 3.49
Trans Fat (g) 0.01 | Cholesterol (mg) 0| Sodium (mg) 83
Total Carbohydrates 37 | Dietary Fiber (g) 7 | Sugar (g) 14
Added Sugar (g) 2 | Protein (g) 10
Vitamin D 0% | Calcium 6% | Iron 20% | Potassium 2%
1700 Calorie Plan
Calories 502 | Total Fat (g) 27 | Saturated Fat (g) 5.9
Trans Fat (g) 0.01 | Cholesterol (mg) 0| Sodium (mg) 124
Total Carbohydrates 55 | Dietary Fiber (g) 10 | Sugar (g) 21
Added Sugar (g) 4 | Protein (g) 15
Vitamin D 0% | Calcium 8% | Iron 35% | Potassium 10%
Pineapple Yogurt Parfait
Pineapple Yogurt Parfait
Ingredients:
greek yogurt, strawberries, pineapple, oats, peanut butter, syrup, vanilla
Nutritional Information
1200 Calorie Plan
Calories 360 | Total Fat (g) 7 | Saturated Fat (g) 1.22
Trans Fat (g) 0 | Cholesterol (mg) 6| Sodium (mg) 86
Total Carbohydrates 53 | Dietary Fiber (g) 7 | Sugar (g) 15
Added Sugar (g) 6 | Protein (g) 23
Vitamin D 0% | Calcium 20% | Iron 10% | Potassium 10%
1700 Calorie Plan
Calories 506 | Total Fat (g) 9 | Saturated Fat (g) 1.71
Trans Fat (g) 0 | Cholesterol (mg) 9| Sodium (mg) 120
Total Carbohydrates 76 | Dietary Fiber (g) 10 | Sugar (g) 21
Added Sugar (g) 8 | Protein (g) 32
Vitamin D 0% | Calcium 25% | Iron 15% | Potassium 15%
Breakfast Burrito
Breakfast Burrito
Ingredients:
whole wheat tortilla, white bean puree, red peppers, green peppers, spanish onion, pepper jack cheese, egg, avocado, tomatillo, lime juice, cilantro, salt, pepper
Nutritional Information
1200 Calorie Plan
Calories 332 | Total Fat (g) 17 | Saturated Fat (g) 5.72
Trans Fat (g) 0 | Cholesterol (mg) 304| Sodium (mg) 485
Total Carbohydrates 27 | Dietary Fiber (g) 5 | Sugar (g) 5
Added Sugar (g) 0 | Protein (g) 9
Vitamin D 0% | Calcium 25% | Iron 10% | Potassium 8%
1700 Calorie Plan
Calories 443 | Total Fat (g) 25 | Saturated Fat (g) 7.77
Trans Fat (g) 0 | Cholesterol (mg) 406| Sodium (mg) 614
Total Carbohydrates 33 | Dietary Fiber (g) 8 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 11
Vitamin D 0% | Calcium 35% | Iron 15% | Potassium 10%
Lunch
Greek Salad with Chicken
Greek Salad with Chicken
Ingredients:
free range chicken, romaine lettuce, red pepper, kalamata olives, grape tomatoes, feta cheese, pepperoncini Greek dressing: vegetable oil, white vinegar, feta cheese, olives, oregano
Nutritional Information
1200 Calorie Plan
Calories 420 | Total Fat (g) 20 | Saturated Fat (g) 5.77
Trans Fat (g) 0 | Cholesterol (mg) 127 | Sodium (mg) 792
Total Carbohydrates 14 | Dietary Fiber (g) 4 | Sugar (g) 7
Added Sugar (g) 0 | Protein (g) 45
Vitamin D 0% | Calcium 15% | Iron 15% | Potassium 15%
1700 Calorie Plan
Calories 549 | Total Fat (g) 29 | Saturated Fat (g) 8.25
Trans Fat (g) 0 | Cholesterol (mg) 145 | Sodium (mg) 992
Total Carbohydrates 19 | Dietary Fiber (g) 5 | Sugar (g) 10
Added Sugar (g) 0 | Protein (g) 51
Vitamin D 0% | Calcium 15% | Iron 20% | Potassium 20%
Feta Basil Turkey Burger
Feta Basil Turkey Burger
Ingredients:
pasture grazed ground turkey, basil, mixed greens, spinach, mushrooms, dijon mustard, egg, whole wheat bun, feta cheese. onion, red pepper, black pepper, Italian dressing
Nutritional Information
1200 Calorie Plan
Calories 500 | Total Fat (g) 24 | Saturated Fat (g) 6.99
Trans Fat (g) 0 | Cholesterol (mg) 77 | Sodium (mg) 775
Total Carbohydrates 50 | Dietary Fiber (g) 8 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 28
Vitamin D 0% | Calcium 15% | Iron 20% | Potassium 2%
1700 Calorie Plan
Calories 605 | Total Fat (g) 31 | Saturated Fat (g) 10
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%
Grilled Cheese & Tomato Soup
Grilled Cheese & Tomato Soup
Ingredients:
whole wheat bread, Monterey jack cheese, garlic, bay leaves, pepper, tomato puree, tomatoes, chicken stock, whole wheat flour, onion, celery, carrot, butter, cheddar cheese
Nutritional Information
1200 Calorie Plan
Calories 406 | Total Fat (g) 22 | Saturated Fat (g) 9.68
Trans Fat (g) 0 | Cholesterol (mg) 43 | Sodium (mg) 716
Total Carbohydrates 41 | Dietary Fiber (g) 6 | Sugar (g) 9
Added Sugar (g) 0 | Protein (g) 15
Vitamin D 0% | Calcium 30% | Iron 10% | Potassium 4%
1700 Calorie Plan
Calories 687 | Total Fat (g) 37 | Saturated Fat (g) 16.58
Trans Fat (g) 0 | Cholesterol (mg) 72 | Sodium (mg) 1223
Total Carbohydrates 70 | Dietary Fiber (g) 10 | Sugar (g) 15
Added Sugar (g) 0 | Protein (g) 25
Vitamin D 0% | Calcium 45% | Iron 20% | Potassium 6%
Egg Roll in a Bowl
Egg Roll in a Bowl
Ingredients:
free range chicken breast and thigh, garlic, ginger, baby kale, cabbage, carrots, egg, onion, sesame seeds, almond, brown rice, Revol super spring mix, hoisin sauce: pomegranate molasses, almond butter, coconut amino, rice vinegar, red chili paste, salt, water, and chinese five spices
Nutritional Information
1200 Calorie Plan
Calories 310 | Total Fat (g) 11 | Saturated Fat (g) 2
Trans Fat (g) 0 | Cholesterol (mg) 80 | Sodium (mg) 180
Total Carbohydrates 34 | Dietary Fiber (g) 5 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 20
Vitamin D 0% | Calcium 8% | Iron 15% | Potassium 8%
1700 Calorie Plan
Calories 480 | Total Fat (g) 18 | Saturated Fat (g) 3
Trans Fat (g) 0 | Cholesterol (mg) 110 | Sodium (mg) 360
Total Carbohydrates 52 | Dietary Fiber (g) 8 | Sugar (g) 13
Added Sugar (g) 0 | Protein (g) 30
Vitamin D 6% | Calcium 15% | Iron 20% | Potassium 15%
Dinner
Lemon Chicken
Lemon Chicken
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 619 | Total Fat (g) 39 | Saturated Fat (g) 10.72
Trans Fat (g) 0 | Cholesterol (mg) 175 | Sodium (mg) 422
Total Carbohydrates 39 | Dietary Fiber (g) 8 | Sugar (g) 12
Added Sugar (g) 0 | Protein (g) 29
Vitamin D 0% | Calcium 8% | Iron 15% | Potassium 10%
Bone-In Roasted Chicken
Bone-In Roasted Chicken
Ingredients:
free range chicken, red potatoes, red peppers, red onions, zucchini, capers, lemon, low sodium chicken stock, parsley, spinach, oregano, black pepper
Nutritional Information
1200 Calorie Plan
Calories 299 | Total Fat (g) 5 | Saturated Fat (g) 1.25
Trans Fat (g) 0 | Cholesterol (mg) 96 | Sodium (mg) 186
Total Carbohydrates 24 | Dietary Fiber (g) 3 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 39
Vitamin D 0% | Calcium 6% | Iron 15% | Potassium 25%
1700 Calorie Plan
Calories 619 | Total Fat (g) 39 | Saturated Fat (g) 10.72
Trans Fat (g) 0 | Cholesterol (mg) 175 | Sodium (mg) 422
Total Carbohydrates 39 | Dietary Fiber (g) 8 | Sugar (g) 12
Added Sugar (g) 0 | Protein (g) 29
Vitamin D 0% | Calcium 8% | Iron 15% | Potassium 10%
Black Bean & Rice Enchilada Bowl
Black Bean & Rice Enchilada Bowl
Ingredients:
black beans, brown rice, poblano pepper, red pepper, green pepper, tomatillos, monterey jack cheese, cilantro, cumin, mixed greens, olive oil, garlic, lime, red wine vinaigrette: red wine vinegar, water, oil, dijon mustard, salt, pepper, oregano
Nutritional Information
1200 Calorie Plan
Calories 400 | Total Fat (g) 13 | Saturated Fat (g) 7
Trans Fat (g) 0 | Cholesterol (mg) 35 | Sodium (mg) 240
Total Carbohydrates 51 | Dietary Fiber (g) 4 | Sugar (g) 4
Added Sugar (g) 0 | Protein (g) 20
Vitamin D 0% | Calcium 35% | Iron 30% | Potassium 6%
1700 Calorie Plan
Calories 670 | Total Fat (g) 25 | Saturated Fat (g) 14
Trans Fat (g) 0 | Cholesterol (mg) 65 | Sodium (mg) 490
Total Carbohydrates 77 | Dietary Fiber (g) 7 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 36
Vitamin D 6% | Calcium 60% | Iron 45% | Potassium 8%
Flatbread Pizza
Flatbread Pizza
Ingredients:
free range chicken, whole wheat flour, carrots, button mushrooms, tomato sauce, grated mozzarella, greek yogurt, spinach, broccoli, olive oil, baking powder, salt
Nutritional Information
1200 Calorie Plan
Calories 416 | Total Fat (g) 11 | Saturated Fat (g) 4.45
Trans Fat (g) 0 | Cholesterol (mg) 114 | Sodium (mg) 522
Total Carbohydrates 32 | Dietary Fiber (g) 9 | Sugar (g) 9
Added Sugar (g) 0 | Protein (g) 49
Vitamin D 0% | Calcium 25% | Iron 15% | Potassium 25%
1700 Calorie Plan
Calories 566 | Total Fat (g) 15 | Saturated Fat (g) 6.38
Trans Fat (g) 0 | Cholesterol (mg) 147 | Sodium (mg) 746
Total Carbohydrates 46 | Dietary Fiber (g) 12 | Sugar (g) 13
Added Sugar (g) 0 | Protein (g) 64
Vitamin D 0% | Calcium 35% | Iron 20% | Potassium 35%
