Monday Dinner through Friday Lunch

Breakfast

Migas con Salsa

Migas con Salsa

Ingredients:

egg, bell pepper, tomatillos, chicken broth, tortilla chips, avocado, feta cheese, cilantro, jalapeno, garlic, onion, cumin, salt

Nutritional Information

1200 Calorie Plan
Calories 480 | Total Fat (g) 20 | Saturated Fat (g) 6.72
Trans Fat (g) 0 | Cholesterol (mg) 380 | Sodium (mg) 390
Total Carbohydrates 55 | Dietary Fiber (g) 6 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 11
Vitamin D 0% | Calcium 20% | Iron 15% | Potassium 10%

1700 Calorie Plan
Calories 558 | Total Fat (g) 31 | Saturated Fat (g) 7.98
Trans Fat (g) 0 | Cholesterol (mg) 232 | Sodium (mg) 458
Total Carbohydrates 46 | Dietary Fiber (g) 8 | Sugar (g) 20
Added Sugar (g) 0 | Protein (g) 24
Vitamin D 10% | Calcium 25% | Iron 15% | Potassium 6%

Peanut Butter Bar

Peanut Butter Bar

Ingredients:

rolled oats, peanut butter, cinnamon, baking soda, ginger, chocolate, shredded coconut, cherries, cranberries, apple sauce, brown sugar, egg, pepitas, vanilla, salt

Nutritional Information

1200 Calorie
Calories 450 | Total Fat (g) 23 | Saturated Fat (g) 10.54
Trans Fat (g) 0 | Cholesterol (mg) 39 | Sodium (mg) 195
Total Carbohydrates 53 | Dietary Fiber (g) 5 | Sugar (g) 25
Added Sugar (g) 11.95 | Protein (g) 10
Vitamin D 0% | Calcium 4% | Iron 15% | Potassium 6%

1700 Calorie Plan
Calories 578 | Total Fat (g) 30 | Saturated Fat (g) 13.55
Trans Fat (g) 0 | Cholesterol (mg) 50 | Sodium (mg) 251
Total Carbohydrates 68 | Dietary Fiber (g) 7 | Sugar (g) 32
Added Sugar (g) 15.36 | Protein (g) 13
Vitamin D 0% | Calcium 10% | Iron 25% | Potassium 10%

Cranberry Orange Muffin

Cranberry Orange Muffin

Ingredients:

whole wheat flour, egg, milk, rice bran oil, cranberries, sugar, orange, baking soda, cream cheese

Nutritional Information

1200 Calorie Plan
Calories 326 | Total Fat (g) 17 | Saturated Fat (g) 5.42
Trans Fat (g) 0 | Cholesterol (mg) 45 | Sodium (mg) 361
Total Carbohydrates 35 | Dietary Fiber (g) 1 | Sugar (g) 17
Added Sugar (g) 16 | Protein (g) 10
Vitamin D 0% | Calcium 15% | Iron 6% | Potassium 0%

1700 Calorie Plan
Calories 367 | Total Fat (g) 18 | Saturated Fat (g) 5.7
Trans Fat (g) 0 | Cholesterol (mg) 50 | Sodium (mg) 400
Total Carbohydrates 41 | Dietary Fiber (g) 1 | Sugar (g) 20
Added Sugar (g) 19 | Protein (g) 11
Vitamin D 0% | Calcium 20% | Iron 10% | Potassium 0%

Eggs Benedict

Eggs Benedict

Ingredients:

whole wheat English muffin, egg, spinach, tomato, hollandaise sauce: mayonnaise, mustard, lemon, butter, salt

Nutritional Information

1200 Calorie Plan
Calories 288 | Total Fat (g) 13 | Saturated Fat (g) 4.2
Trans Fat (g) 0.03 | Cholesterol (mg) 194 | Sodium (mg) 614
Total Carbohydrates 30 | Dietary Fiber (g) 2 | Sugar (g) 4
Added Sugar (g) 0 | Protein (g) 13
Vitamin D 6% | Calcium 10% | Iron 15% | Potassium 10%

1700 Calorie Plan
Calories 406 | Total Fat (g) 22 | Saturated Fat (g) 6.82
Trans Fat (g) 0.06 | Cholesterol (mg) 383 | Sodium (mg) 891
Total Carbohydrates 33 | Dietary Fiber (g) 2 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 20
Vitamin D 10% | Calcium 15% | Iron 30% | Potassium 15%

Lunch

Black Bean Turkey Chili

Black Bean Turkey Chili

Ingredients:

pasture graze turkey, chicken broth, green pepper, poblano pepper, black beans, cheddar cheese, olive oil, onion, garlic, tomato, tomato paste, chili powder, cumin, salt

Nutritional Information

1200 Calorie Plan
Calories 412 | Total Fat (g) 24 | Saturated Fat (g) 9.29
Trans Fat (g) 0 | Cholesterol (mg) 84 | Sodium (mg) 716
Total Carbohydrates 19 | Dietary Fiber (g) 2 | Sugar (g) 4
Added Sugar (g) 0 | Protein (g) 28
Vitamin D 0% | Calcium 35% | Iron 40% | Potassium 8%

1700 Calorie Plan
Calories 512 | Total Fat (g) 29 | Saturated Fat (g) 10.7
Trans Fat (g) 0 | Cholesterol (mg) 103 | Sodium (mg) 894
Total Carbohydrates 25 | Dietary Fiber (g) 3 | Sugar (g) 5
Added Sugar (g) 0 | Protein (g) 35
Vitamin D 0% | Calcium 40% | Iron 50% | Potassium 10%

Gourmet Spinach Salad

Gourmet Spinach Salad

Ingredients:

spinach, cheddar cheese, green beans, beets, tomatoes, eggs, granola: butter, cashews, pepitas, sunflower, poppy & fennel seeds, turmeric, cayenne pepper, Caesar dressing: veg oil or bran rice oil, egg, parm cheese, skim milk, corn vinegar, sugar, spices, anchovy, vinegar, garlic, citric acid, lemon juice, dehydrated onion, salt

Nutritional Information

1200 Calorie Plan
Calories 381 | Total Fat (g) 22 | Saturated Fat (g) 6.55
Trans Fat (g) 0 | Cholesterol (mg) 292 | Sodium (mg) 631
Total Carbohydrates 31 | Dietary Fiber (g) 8 | Sugar (g) 16
Added Sugar (g) 0 | Protein (g) 20
Vitamin D 10% | Calcium 25% | Iron 35% | Potassium 25%

1700 Calorie Plan
Calories 552 | Total Fat (g) 34 | Saturated Fat (g) 10.65
Trans Fat (g) 0 | Cholesterol (mg) 398 | Sodium (mg) 934
Total Carbohydrates 40 | Dietary Fiber (g) 12 | Sugar (g) 18
Added Sugar (g) 0 | Protein (g) 29
Vitamin D 10% | Calcium 45% | Iron 45% | Potassium 35%

Chicken Quesadilla

Chicken Quesadilla

Ingredients:

free range chicken, whole wheat flour tortilla, monterey jack cheese, zucchini, carrot, avocado, sour cream, tomatillo, jalapeno, cilantro, garlic, onion, salt, pepper

Nutritional Information

1200 Calorie Plan
Calories 420 | Total Fat (g) 22 | Saturated Fat (g) 10.89
Trans Fat (g) 0 | Cholesterol (mg) 100 | Sodium (mg) 471
Total Carbohydrates 25 | Dietary Fiber (g) 5 | Sugar (g) 7
Added Sugar (g) 0 | Protein (g) 29
Vitamin D 0% | Calcium 20% | Iron 10% | Potassium 10%

1700 Calorie Plan
Calories 641 | Total Fat (g) 31 | Saturated Fat (g) 15.52
Trans Fat (g) 0 | Cholesterol (mg) 145 | Sodium (mg) 778
Total Carbohydrates 43 | Dietary Fiber (g) 8 | Sugar (g) 9
Added Sugar (g) 0 | Protein (g) 44
Vitamin D 0% | Calcium 35% | Iron 20% | Potassium 15%

Tuna Salad

Tuna Salad

Ingredients:

tuna, peas, celery, cucumber, mixed greens, tomatoes, carrots, cheddar, garlic, sour cream, dijon, balsamic vinegar, thyme, white pepper

Nutritional Information

1200 Calorie Plan
Calories 380 | Total Fat (g) 15 | Saturated Fat (g) 9.26
Trans Fat (g) 0 | Cholesterol (mg) 110 | Sodium (mg) 416
Total Carbohydrates 18 | Dietary Fiber (g) 4 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 43
Vitamin D 0% | Calcium 10% | Iron 30% | Potassium 10%

1700 Calorie Plan
Calories 554 | Total Fat (g) 26 | Saturated Fat (g) 15.17
Trans Fat (g) 0 | Cholesterol (mg) 152 | Sodium (mg) 660
Total Carbohydrates 25 | Dietary Fiber (g) 6 | Sugar (g) 11
Added Sugar (g) 0 | Protein (g) 58
Vitamin D 0% | Calcium 15% | Iron 40% | Potassium 15%

Dinner

Chicken Unburger

Free Range Chicken Unburger

Ingredients:

free range chicken, bell pepper, Monterey jack cheese, paprika, oregano, butter, corn, black pepper, onion powder, chili powder, parsley, lemon, salt

Nutritional Information

1200 Calorie Plan
Calories 521 | Total Fat (g) 19 | Saturated Fat (g) 9.53
Trans Fat (g) 0 | Cholesterol (mg) 179 | Sodium (mg) 418
Total Carbohydrates 21 | Dietary Fiber (g) 1 | Sugar (g) 3
Added Sugar (g) 0 | Protein (g) 65
Vitamin D 6% | Calcium 30% | Iron 20% | Potassium 10%

1700 Calorie Plan
Calories 707 | Total Fat (g) 27 | Saturated Fat (g) 13.86
Trans Fat (g) 0 | Cholesterol (mg) 221 | Sodium (mg) 577
Total Carbohydrates 35 | Dietary Fiber (g) 2 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 80
Vitamin D 6% | Calcium 45% | Iron 30% | Potassium 15%

BBQ Pulled Chicken

BBQ Pulled Chicken

Ingredients:

free range chicken, onion, pickle, mixed greens, sweet potato, red wine vinaigrette: red wine vinegar, water, oil, dijon mustard, salt, pepper, oregano, BBQ Sauce: tomatoes, tomato paste, onion, apple cider vinegar, paprika, cayenne pepper, cumin, garlic powder, dijon mustard, honey, salt, pepper

Nutritional Information

1200 Calorie Plan
Calories 450 | Total Fat (g) 6 | Saturated Fat (g) 1.42
Trans Fat (g) 0 | Cholesterol (mg) 120 | Sodium (mg) 394
Total Carbohydrates 45 | Dietary Fiber (g) 3 | Sugar (g) 9
Added Sugar (g) 0.02 | Protein (g) 51
Vitamin D 0% | Calcium 10% | Iron 15% | Potassium 25%

1700 Calorie Plan
Calories 651 | Total Fat (g) 8 | Saturated Fat (g) 2.12
Trans Fat (g) 0 | Cholesterol (mg) 180 | Sodium (mg) 591
Total Carbohydrates 62 | Dietary Fiber (g) 4 | Sugar (g) 11
Added Sugar (g) 0.03 | Protein (g) 75
Vitamin D 0% | Calcium 15% | Iron 20% | Potassium 30%

Italian Meatballs with Zoodles

Italian Meatballs with Zoodles

Ingredients:

free range chicken, pasture grazed turkey, zucchini, tomato sauce, spinach, parmesan, egg, garlic, parsley, oregano, salt, pepper

Nutritional Information

1200 Calorie Plan
Calories 349 | Total Fat (g) 25 | Saturated Fat (g) 8.54
Trans Fat (g) 0 | Cholesterol (mg) 125 | Sodium (mg) 528
Total Carbohydrates 9 | Dietary Fiber (g) 4 | Sugar (g) 4
Added Sugar (g) 0 | Protein (g) 28
Vitamin D 0% | Calcium 25% | Iron 20% | Potassium 20%

1700 Calorie Plan
Calories 490 | Total Fat (g) 35 | Saturated Fat (g) 11.38
Trans Fat (g) 0 | Cholesterol (mg) 181 | Sodium (mg) 656
Total Carbohydrates 13 | Dietary Fiber (g) 5 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 39
Vitamin D 0% | Calcium 30% | Iron 35% | Potassium 25%

Chicken Paella

Chicken Paella

Ingredients:

brown rice, chicken broth, free range chicken, garlic, onion, carrots, celery, peas, artichokes, lemon, tomato, parsley, smoked sweet paprika, red pepper, thyme leaves, dried oregano, olive oil, dry white wine, saffron threads, salt, black pepper

Nutritional Information

1200 Calorie Plan
Calories 414 | Total Fat (g) 7 | Saturated Fat (g) 1.7
Trans Fat (g) 0 | Cholesterol (mg) 190 | Sodium (mg) 773
Total Carbohydrates 31 | Dietary Fiber (g) 6 | Sugar (g) 9
Added Sugar (g) 0 | Protein (g) 53
Vitamin D 0% | Calcium 8% | Iron 20% | Potassium 15%

1700 Calorie Plan
Calories 627 | Total Fat (g) 11 | Saturated Fat (g) 2.69
Trans Fat (g) 0 | Cholesterol (mg) 291 | Sodium (mg) 1030
Total Carbohydrates 41 | Dietary Fiber (g) 8 | Sugar (g) 11
Added Sugar (g) 0 | Protein (g) 86
Vitamin D 0% | Calcium 10% | Iron 30% | Potassium 20%