Monday Dinner through Friday Lunch

Breakfast

Berry Parfait

Berry Parfait

Ingredients:

greek yogurt, rolled oats, canola oil, maple syrup, cinnamon, pumpkin seeds, sunflower seeds, raisins, strawberries, cherries, orange juice, cinnamon, ginger, lemon zest, sugar, corn starch

Nutritional Information

1200 Calorie Plan

Calories 354 | Total Fat (g) 13 | Saturated Fat (g) 1.6
Trans Fat (g) .02  Cholesterol (mg) 7 | Sodium (mg) 74
Total Carbohydrates 39 | Dietary Fiber (g) 5 | Sugar (g) 15
Added Sugar (g) 5.06 | Protein (g) 25
Vitamin D 0% | Calcium 20% | Iron 10% | Potassium 10%

1700 Calorie Plan
Calories 537 | Total Fat (g) 19 | Saturated Fat (g) 2.3
Trans Fat (g) .03  Cholesterol (mg) 10 | Sodium (mg) 99
Total Carbohydrates 62 | Dietary Fiber (g) 8 | Sugar (g) 25
Added Sugar (g) 8.65 | Protein (g) 34
Vitamin D 0% | Calcium 30% | Iron 15% | Potassium 15%

Apple Cinnamon Muffin

Apple Cinnamon Muffin

Ingredients:

whole wheat flour/wheat pastry flour, baking powder, baking soda, vanilla Whey Protein, egg, cinnamon, coconut sugar, Greek yogurt, vanilla, vegetable oil, nonfat milk, apples, walnuts.

Nutritional Information

1200 Calorie Plan-Not correct info!

Calories 350 | Total Fat (g) 12 | Saturated Fat (g) 1.5
Trans Fat (g) 0 | Cholesterol (mg) 35 | Sodium (mg) 270
Total Carbohydrates 50 | Dietary Fiber (g) 6 | Sugar (g) 18
Added Sugar (g) 11 | Protein (g) 14
Vitamin D 6% | Calcium 20% | Iron 10% | Potassium 10%

1700 Calorie Plan
Calories 530 | Total Fat (g) 18 | Saturated Fat (g) 2.0
Trans Fat (g) 0 | Cholesterol (mg) 50 | Sodium (mg) 410
Total Carbohydrates 76 | Dietary Fiber (g) 8 | Sugar (g) 27
Added Sugar (g) 16 | Protein (g) 21
Vitamin D 10% | Calcium 25% | Iron 20% | Potassium 20%

Blueberry Oat Bar

Blueberry Oat Bar

Ingredients:

rolled oats, whole wheat flour, egg, baking soda, butter, clove, blueberries, brown sugar, orange juice, ginger, cinnamon, orange zest, cornstarch

Nutritional Information

1200 Calorie Plan

Calories 301 | Total Fat (g) 9 | Saturated Fat (g) 4.4
Trans Fat (g) 0  Cholesterol (mg) 44 | Sodium (mg) 35
Total Carbohydrates 49 | Dietary Fiber (g) 6 | Sugar (g) 12
Added Sugar (g) 8 | Protein (g) 8
Vitamin D 0% | Calcium 2% | Iron 10% | Potassium 4%

1700 Calorie Plan
Calories 526 | Total Fat (g) 17 | Saturated Fat (g) 7.8
Trans Fat (g) 0  Cholesterol (mg) 77 | Sodium (mg) 62
Total Carbohydrates 85 | Dietary Fiber (g) 11 | Sugar (g) 21
Added Sugar (g) 14 | Protein (g) 13
Vitamin D 0% | Calcium 5% | Iron 20% | Potassium 9%

English Muffin with Poached Egg

English Muffin with Poached Egg

Ingredients:

whole wheat english muffin, egg, avocado, lemon juice, pineapple, basil, honey, vanilla

Nutritional Information

1200 Calorie Plan

Calories 365 | Total Fat (g) 18 | Saturated Fat (g) 4.7
Trans Fat (g) .04  Cholesterol (mg) 370 | Sodium (mg) 532
Total Carbohydrates 39 | Dietary Fiber (g) 4 | Sugar (g) 11
Added Sugar (g) 4 | Protein (g) 19
Vitamin D 10% | Calcium 10% | Iron 20% | Potassium 10%

1700 Calorie Plan
Calories 530 | Total Fat (g) 26 | Saturated Fat (g) 6.2
Trans Fat (g) .05  Cholesterol (mg) 463 | Sodium (mg) 609
Total Carbohydrates 55 | Dietary Fiber (g) 7 | Sugar (g) 24
Added Sugar (g) 6 | Protein (g) 23
Vitamin D 15% | Calcium 15% | Iron 25% | Potassium 15%

Lunch

Chicken Noodle Soup

Chicken Noodle Soup

Ingredients:

free range chicken, chicken stock, celery, carrot, onion, garlic, thyme, parsley, canola oil, whole wheat pasta, spinach, salt, pepper

Nutritional Information

1200 Calorie Plan
Calories 410 | Total Fat (g) 6 | Saturated Fat (g) 1.0
Trans Fat (g) 0  Cholesterol (mg) 80 | Sodium (mg) 350
Total Carbohydrates 54 | Dietary Fiber (g) 3 | Sugar (g) 4
Added Sugar (g) 0 | Protein (g) 36
Vitamin D 0% | Calcium 6% | Iron 15% | Potassium 15%

1700 Calorie Plan
Calories 490 | Total Fat (g) 7 | Saturated Fat (g) 1.5
Trans Fat (g) 0  Cholesterol (mg) 110 | Sodium (mg) 480
Total Carbohydrates 58 | Dietary Fiber (g) 4 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 47
Vitamin D 0% | Calcium 10% | Iron 20% | Potassium 20%

Mediterranean Grilled Chicken Pesto Salad

Mediterranean Grilled Chicken Pesto Salad

Ingredients:

free range chicken, whole wheat pasta, olive oil, walnuts, tomato, mixed greens, basil, garlic, nutritional yeast, lemon, black pepper

Nutritional Information

1200 Calorie Plan-Not correct info!

Calories 423 | Total Fat (g) 22 | Saturated Fat (g) 3.0
Trans Fat (g) .02  Cholesterol (mg) 72 | Sodium (mg) 280
Total Carbohydrates 27 | Dietary Fiber (g) 2 | Sugar (g) 1
Added Sugar (g) 0 | Protein (g) 30
Vitamin D 0% | Calcium 6% | Iron 12% | Potassium 10%

1700 Calorie Plan
Calories 643 | Total Fat (g) 30 | Saturated Fat (g) 4.0
Trans Fat (g) .04  Cholesterol (mg) 96 | Sodium (mg) 366
Total Carbohydrates 51 | Dietary Fiber (g) 4 | Sugar (g) 2
Added Sugar (g) 0 | Protein (g) 42
Vitamin D 0% | Calcium 9% | Iron 20% | Potassium 16%

Turkey Taco Salad

Turkey Taco Salad

Ingredients:

pasture graze ground turkey, parsley, romaine lettuce, chili powder, cumin, mango, onion, red pepper, corn tortilla strips, oregano, black pepper, crushed red pepper, lemon juice

Nutritional Information

1200 Calorie Plan

Calories 301 | Total Fat (g) 9 | Saturated Fat (g) 4.4
Trans Fat (g) 0  Cholesterol (mg) 44 | Sodium (mg) 35
Total Carbohydrates 49 | Dietary Fiber (g) 6 | Sugar (g) 12
Added Sugar (g) 8 | Protein (g) 8
Vitamin D 0% | Calcium 2% | Iron 10% | Potassium 4%

1700 Calorie Plan
Calories 526 | Total Fat (g) 17 | Saturated Fat (g) 7.8
Trans Fat (g) 0  Cholesterol (mg) 77 | Sodium (mg) 62
Total Carbohydrates 85 | Dietary Fiber (g) 11 | Sugar (g) 21
Added Sugar (g) 14 | Protein (g) 13
Vitamin D 0% | Calcium 5% | Iron 20% | Potassium 9%

Chicken Salad

Chicken Salad

Ingredients:

free range chicken, salad mix, raisins, celery, carrot, apple, green onion, mayonnaise, curry powder, scallions vinegar

Nutritional Information

1200 Calorie Plan

Calories 331 | Total Fat (g) 9 | Saturated Fat (g) 2.2
Trans Fat (g) .02  Cholesterol (mg) 167 | Sodium (mg) 292
Total Carbohydrates 14 | Dietary Fiber (g) 4 | Sugar (g) 7
Added Sugar (g) 0 | Protein (g) 50
Vitamin D 0% | Calcium 2% | Iron 6% | Potassium 15%

1700 Calorie Plan
Calories 441 | Total Fat (g) 12 | Saturated Fat (g) 2.9
Trans Fat (g) .03  Cholesterol (mg) 227 | Sodium (mg) 379
Total Carbohydrates 17 | Dietary Fiber (g) 4 | Sugar (g) 9
Added Sugar (g) 0 | Protein (g) 68
Vitamin D 0% | Calcium 6% | Iron 9% | Potassium 20%

Dinner

Veggie Italiano

Veggie Italiano

Ingredients:

tomato sauce, red peppers, mixed greens, mozzarella, garlic, zucchini, egg, panko breadcrumbs, nutritional yeast, onions, balsamic vinegar, soy sauce, honey, pepper

Nutritional Information

1200 Calorie Plan
Calories 360 | Total Fat (g) 22 | Saturated Fat (g) 8
Trans Fat (g) 0  Cholesterol (mg) 55 | Sodium (mg) 810
Total Carbohydrates 27 | Dietary Fiber (g) 2 | Sugar (g) 9
Added Sugar (g) 1 | Protein (g) 15
Vitamin D 0% | Calcium 30% | Iron 15% | Potassium 4%

1700 Calorie Plan
Calories 500 | Total Fat (g) 32 | Saturated Fat (g) 12
Trans Fat (g) 0  Cholesterol (mg) 77 | Sodium (mg) 1110
Total Carbohydrates 35 | Dietary Fiber (g) 3 | Sugar (g) 12
Added Sugar (g) 2 | Protein (g) 20
Vitamin D 0% | Calcium 40% | Iron 15% | Potassium 6%

Stuffed Pepper

Stuffed Pepper

Ingredients:

bell pepper, pasture graze ground turkey, brown rice, egg, oaxaca cheese, celery, carrot, parsley, garlic, raisins, fennel seeds, black pepper, olive oil, tomato, basil, spinach, mixed greens, Greek dressing: extra virgin olive oil, red wine vinegar, lemon juice, feta cheese garlic, honey, oregano, basil, salt, pepper

Nutritional Information

1200 Calorie Plan
Calories 489 | Total Fat (g) 29 | Saturated Fat (g) 7.98
Trans Fat (g) 0  Cholesterol (mg) 80 | Sodium (mg) 562
Total Carbohydrates 39 | Dietary Fiber (g) 4 | Sugar (g) 9
Added Sugar (g) 0 | Protein (g) 20
Vitamin D 0% | Calcium 18% | Iron 20% | Potassium 8%

1700 Calorie Plan
Calories 576 | Total Fat (g) 32 | Saturated Fat (g) 8.63
Trans Fat (g) 0  Cholesterol (mg) 92 | Sodium (mg) 829
Total Carbohydrates 50 | Dietary Fiber (g) 6 | Sugar (g) 14
Added Sugar (g) 0 | Protein (g) 23
Vitamin D 0% | Calcium 21% | Iron 26% | Potassium 11%

Garlic Chicken Bites

Garlic Chicken Bites

Ingredients:

free range chicken, onion, minced garlic, hot pepper paste, olive oil, honey, ginger root, tuxedo seeds, black pepper. Farro pilaf: farro, vegetable broth, olive oil, onion, kale, mushrooms, parsley, salt

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%

Pad Thai with Chicken

Pad Thai with Chicken

Ingredients:

free range chicken, kohlrabi noodles, rice noodles, squash, carrot, edamame, bean sprouts, peanuts, sesame seeds, cilantro, tamarind, ginger, garlic, brown sugar, chili-garlic sauce, soy sauce, white pepper

Nutritional Information

1200 Calorie Plan
Calories 530 | Total Fat (g) 23 | Saturated Fat (g) 3
Trans Fat (g) 0  Cholesterol (mg) 95 | Sodium (mg) 300
Total Carbohydrates 37 | Dietary Fiber (g) 5 | Sugar (g) 9
Added Sugar (g) 2 | Protein (g) 45
Vitamin D 0% | Calcium 10% | Iron 20% | Potassium 15%

1700 Calorie Plan
Calories 720 | Total Fat (g) 33 | Saturated Fat (g) 4
Trans Fat (g) 0  Cholesterol (mg) 120 | Sodium (mg) 510
Total Carbohydrates 49 | Dietary Fiber (g) 7 | Sugar (g) 13
Added Sugar (g) 4 | Protein (g) 58
Vitamin D 0% | Calcium 15% | Iron 30% | Potassium 20%