Breakfast
Flax Seed Whole Wheat Pancakes
Flax Seed Whole Wheat Pancakes
Ingredients:
whole wheat flour, egg, oatmeal, nutmeg, cloves, cantaloupe, honeydew, flax seeds, baking powder, baking soda, sugar, cinnamon, vanilla extract, pure maple syrup
Nutritional Information
1200 Calorie Plan
Calories 296 | Total Fat (g) 5 | Saturated Fat (g) 0.59
Trans Fat (g) 0 | Cholesterol (mg) 0 | Sodium (mg) 702
Total Carbohydrates 58 | Dietary Fiber (g) 4 | Sugar (g) 24
Added Sugar (g) 8.57 | Protein (g) 6
Vitamin D 0% | Calcium 10% | Iron 10% | Potassium 4%
1700 Calorie Plan
Calories 462 | Total Fat (g) 7 | Saturated Fat (g) 0.89
Trans Fat (g) 0 | Cholesterol (mg) 0 | Sodium (mg) 1054
Total Carbohydrates 92 | Dietary Fiber (g) 6 | Sugar (g) 40
Added Sugar (g) 17.14 | Protein (g) 9
Vitamin D 0% | Calcium 20% | Iron 15% | Potassium 6%
Oat Cereal
Oat Cereal
Ingredients:
rice puffs, rolled oats, pumpkin seeds, flax seeds, sunflower seeds, brown sugar, chia seeds, raisins, cinnamon, honey, coconut oil, canola oil, maple syrup, vanilla extract, salt
Nutritional Information
1200 Calorie Plan
Calories 336 | Total Fat (g) 13 | Saturated Fat (g) 1.63
Trans Fat (g) 0.01 | Cholesterol (mg) 0 | Sodium (mg) 34
Total Carbohydrates 50 | Dietary Fiber (g) 6 | Sugar (g) 12
Added Sugar (g) 3.97 | Protein (g) 10
Vitamin D 0% | Calcium 4% | Iron 15% | Potassium 8%
1700 Calorie Plan
Calories 559 | Total Fat (g) 21 | Saturated Fat (g) 2.72
Trans Fat (g) 0.02 | Cholesterol (mg) 0 | Sodium (mg) 57
Total Carbohydrates 83 | Dietary Fiber (g) 10 | Sugar (g) 20
Added Sugar (g) 6.62 | Protein (g) 16
Vitamin D 0% | Calcium 6% | Iron 30% | Potassium 10%
Turkey Sausage Breakfast Casserole
Turkey Sausage Breakfast Casserole
Ingredients:
pasture graze turkey, honey, fennel, dry mustard, black pepper, paprika, egg, whole wheat english muffin, cheddar cheese
Nutritional Information
1200 Calorie Plan
Calories 235 | Total Fat (g) 12 | Saturated Fat (g) 3.79
Trans Fat (g) 0 | Cholesterol (mg) 238 | Sodium (mg) 158
Total Carbohydrates 19 | Dietary Fiber (g) 4 | Sugar (g) 12
Added Sugar (g) 1.83 | Protein (g) 9
Vitamin D 0% | Calcium 15% | Iron 10% | Potassium 6%
1700 Calorie Plan
Calories 330 | Total Fat (g) 17 | Saturated Fat (g) 5.68
Trans Fat (g) 0 | Cholesterol (mg) 357 | Sodium (mg) 238
Total Carbohydrates 23 | Dietary Fiber (g) 5 | Sugar (g) 14
Added Sugar (g) 2.75 | Protein (g) 14
Vitamin D 0% | Calcium 20% | Iron 15% | Potassium 6%
Pineapple Upside Down Morning Muffin
Pineapple Upside Down Morning Muffin
Ingredients:
whole wheat flour, pineapple, egg, old-fashioned oats, carrot, cream cheese, buttermilk, brown sugar, baking soda, baking powder, cinnamon, vegetable oil, vanilla extract
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 419 | Total Fat (g) 24 | Saturated Fat (g) 6.96
Trans Fat (g) 0.32 | Cholesterol (mg) 42 | Sodium (mg) 442
Total Carbohydrates 42 | Dietary Fiber (g) 2 | Sugar (g) 21
Added Sugar (g) 14 | Protein (g) 12
Vitamin D 0% | Calcium 20% | Iron 0% | Potassium 0%
Lunch
Tuna Melt
Tuna Melt
Ingredients:
whole wheat english muffin, tuna, celery, carrot, mayonnaise, mustard, panko, cheddar cheese, Greek yogurt, dill, pepper
Nutritional Information
1200 Calorie Plan
Calories 480 | Total Fat (g) 13 | Saturated Fat (g) 5.61
Trans Fat (g) 0.01 | Cholesterol (mg) 77 | Sodium (mg) 600
Total Carbohydrates 45 | Dietary Fiber (g) 4 | Sugar (g) 10
Added Sugar (g) 0 | Protein (g) 44
Vitamin D 0% | Calcium 40% | Iron 10% | Potassium 10%
1700 Calorie Plan
Calories 400 | Total Fat (g) 14 | Saturated Fat (g) 4
Trans Fat (g) 0 | Cholesterol (mg) 50 | Sodium (mg) 290
Total Carbohydrates 51 | Dietary Fiber (g) 7 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 20
Vitamin D 0% | Calcium 10% | Iron 20% | Potassium 15%
Chicken with Whole Wheat Pasta
Chicken with Whole Wheat Pasta
Ingredients:
whole grain pasta, free range chicken, spinach, tomato sauce, parsley, garlic, olive oil, parmesan cheese
Nutritional Information
1200 Calorie Plan
Calories 396 | Total Fat (g) 12 | Saturated Fat (g) 4
Trans Fat (g) 0 | Cholesterol (mg) 110 | Sodium (mg) 539
Total Carbohydrates 27 | Dietary Fiber (g) 4 | Sugar (g) 5
Added Sugar (g) 0 | Protein (g) 46
Vitamin D 0% | Calcium 20% | Iron 15% | Potassium 10%
1700 Calorie Plan
Calories 627 | Total Fat (g) 20 | Saturated Fat (g) 7.35
Trans Fat (g) 0 | Cholesterol (mg) 148 | Sodium (mg) 860
Total Carbohydrates 51 | Dietary Fiber (g) 8 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 65
Vitamin D 0% | Calcium 45% | Iron 30% | Potassium 20%
Grilled Vegetable Quesadilla
Grilled Vegetable Quesadilla
Ingredients:
whole wheat tortillas, zucchini, mushroom, corn, red onion, mozzarella cheese, carrot, tomatillos, avocado, jalapeno, cilantro, garlic, salt, pepper
Nutritional Information
1200 Calorie Plan
Calories 593 | Total Fat (g) 35 | Saturated Fat (g) 17.79
Trans Fat (g) 0 | Cholesterol (mg) 101 | Sodium (mg) 897
Total Carbohydrates 41 | Dietary Fiber (g) 6 | Sugar (g) 10
Added Sugar (g) 0 | Protein (g) 33
Vitamin D 0% | Calcium 60% | Iron 15% | Potassium 10%
1700 Calorie Plan
Calories 642 | Total Fat (g) 19 | Saturated Fat (g) 8.33
Trans Fat (g) 0.01 | Cholesterol (mg) 107 | Sodium (mg) 833
Total Carbohydrates 57 | Dietary Fiber (g) 7 | Sugar (g) 14
Added Sugar (g) 0 | Protein (g) 59
Vitamin D 0% | Calcium 60% | Iron 15% | Potassium 15%
Shredded Chicken Salad
Shredded Chicken Salad
Ingredients:
free range chicken, artichoke hearts, bell pepper, olives, onion, parsley, basil, garlic, oregano, mayonnaise, black pepper, mixed greens, cherry tomatoes, salt
Nutritional Information
1200 Calorie Plan
Calories 270 | Total Fat (g) 10 | Saturated Fat (g) 2
Trans Fat (g) 0 | Cholesterol (mg) 70 | Sodium (mg) 630
Total Carbohydrates 16 | Dietary Fiber (g) 5 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 30
Vitamin D 0% | Calcium 8% | Iron 35% | Potassium 10%
1700 Calorie Plan
Calories 340 | Total Fat (g) 13 | Saturated Fat (g) 2.5
Trans Fat (g) 0 | Cholesterol (mg) 90 | Sodium (mg) 790
Total Carbohydrates 21 | Dietary Fiber (g) 6 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 37
Vitamin D 0% | Calcium 10% | Iron 45% | Potassium 15%
Dinner
Ravioli with Vegetables
Ravioli with Vegetables
Ingredients:
broccoli, spinach, mushrooms, cappellacci ricotta-spinach: spinach, ricotta cheese, egg, parmesan cheese, black pepper, nutmeg, whole wheat flour, olive oil, salt. marinara sauce: tomato, tomato paste, oregano, olive oil, chicken stock
Nutritional Information
1200 Calorie Plan
Calories 430 | Total Fat (g) 17 | Saturated Fat (g) 4.5
Trans Fat (g) 0 | Cholesterol (mg) 90 | Sodium (mg) 410
Total Carbohydrates 54 | Dietary Fiber (g) 12 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 22
Vitamin D 6% | Calcium 20% | Iron 30% | Potassium 30%
1700 Calorie Plan
Calories 480 | Total Fat (g) 19 | Saturated Fat (g) 5
Trans Fat (g) 0 | Cholesterol (mg) 100 | Sodium (mg) 460
Total Carbohydrates 62 | Dietary Fiber (g) 13 | Sugar (g) 10
Added Sugar (g) 0 | Protein (g) 25
Vitamin D 6% | Calcium 25% | Iron 35% | Potassium 35%
Turkey Spinach Slider
Turkey Spinach Slider
Ingredients:
whole wheat bun, spinach, scallions, garlic, egg, pasture graze turkey, cumin, parsley, red onion, pickle, Golden Italian dressing: olive oil, vinegar, red pepper, oregano
Nutritional Information
1200 Calorie Plan
Calories 449 | Total Fat (g) 23 | Saturated Fat (g) 6.25
Trans Fat (g) 0 | Cholesterol (mg) 103 | Sodium (mg) 669
Total Carbohydrates 35 | Dietary Fiber (g) 2 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 30
Vitamin D 0% | Calcium 6% | Iron 30% | Potassium 6%
1700 Calorie Plan
Calories 592 | Total Fat (g) 34 | Saturated Fat (g) 8.97
Trans Fat (g) 0 | Cholesterol (mg) 144 | Sodium (mg) 840
Total Carbohydrates 38 | Dietary Fiber (g) 2 | Sugar (g) 7
Added Sugar (g) 0 | Protein (g) 38
Vitamin D 0% | Calcium 8% | Iron 35% | Potassium 6%
Lemon Thyme Roasted Chicken
Lemon Thyme Roasted Chicken
Ingredients:
free range chicken, dijon mustard, herb d’ provence, potato, carrots, lemon juice, thyme, honey, chicken broth, olive oil, mayo, mustard, parsley, black pepper
Nutritional Information
1200 Calorie Plan
Calories 450 | Total Fat (g) 14 | Saturated Fat (g) 2.84
Trans Fat (g) 0.01 | Cholesterol (mg) 143 | Sodium (mg) 558
Total Carbohydrates 25 | Dietary Fiber (g) 2 | Sugar (g) 12
Added Sugar (g) 7.87 | Protein (g) 53
Vitamin D 0% | Calcium 4% | Iron 15% | Potassium 20%
1700 Calorie Plan
Calories 602 | Total Fat (g) 17 | Saturated Fat (g) 3.57
Trans Fat (g) 0.01 | Cholesterol (mg) 189 | Sodium (mg) 639
Total Carbohydrates 37 | Dietary Fiber (g) 3 | Sugar (g) 14
Added Sugar (g) 7.87 | Protein (g) 71
Vitamin D 0% | Calcium 6% | Iron 20% | Potassium 30%
Chicken Katsu
Chicken Katsu
Ingredients:
free range chicken breast, egg, water, pepper, sugar snap peas, onion, mustard greens, almond flour, riced cauliflower, lemon wedge, katsu sauce: tomato paste, plum tomatoes, dates, ginger, garlic, rice vinegar, coconut amino and pepper
Nutritional Information
1200 Calorie Plan
Calories 350 | Total Fat (g) 14 | Saturated Fat (g) 1
Trans Fat (g) 0 | Cholesterol (mg) 55 | Sodium (mg) 85
Total Carbohydrates 25 | Dietary Fiber (g) 9 | Sugar (g) 10
Added Sugar (g) 0 | Protein (g) 30
Vitamin D 0% | Calcium 10% | Iron 15% | Potassium 10%
1700 Calorie Plan
Calories 390 | Total Fat (g) 14 | Saturated Fat (g) 1
Trans Fat (g) 0 | Cholesterol (mg) 65 | Sodium (mg) 170
Total Carbohydrates 31 | Dietary Fiber (g) 11 | Sugar (g) 13
Added Sugar (g) 0 | Protein (g) 34
Vitamin D 0% | Calcium 15% | Iron 20% | Potassium 15%
