Monday Dinner through Friday Lunch

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%

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) 41
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%

Dinner

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 530 | Total Fat (g) 20 | Saturated Fat (g) 8
Trans Fat (g) 0 | Cholesterol (mg) 167 | Sodium (mg) 820
Total Carbohydrates 39 | Dietary Fiber (g) 7 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 58
Vitamin D 0% | Calcium 50% | Iron 20% | Potassium 15%

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%