Friday Dinner through Monday Lunch

Breakfast

Whole Wheat Blueberry Pancakes

Whole Wheat Blueberry Pancakes

Ingredients:

whole wheat flour, blueberries, oatmeal, grapefruit, grapes, baking powder, baking soda, egg, nutmeg, cinnamon, cloves, brown sugar, buttermilk, honey, flax seeds, olive oil, syrup

Nutritional Information

1200 Calorie Plan
Calories 346 | Total Fat (g) 9 | Saturated Fat (g) 1.19
Trans Fat (g) 0 | Cholesterol (mg) 0 | Sodium (mg) 693
Total Carbohydrates 62 | Dietary Fiber (g) 5 | Sugar (g) 25
Added Sugar (g) 8.57 | Protein (g) 6
Vitamin D 0% | Calcium 15% | Iron 10% | Potassium 2%

1700 Calorie Plan
Calories 368 | Total Fat (g) 9 | Saturated Fat (g) 1.2
Trans Fat (g) 0 | Cholesterol (mg) 0 | Sodium (mg) 694
Total Carbohydrates 68 | Dietary Fiber (g) 5 | Sugar (g) 28
Added Sugar (g) 8.57 | Protein (g) 6
Vitamin D 0% | Calcium 15% | Iron 10% | Potassium 4%

Banana Bran Bread

Banana Bran Bread

Ingredients:

whole wheat flour, cantaloupe, honey dew, water, baking soda, walnut pieces, banana, egg, sugar, soybean oil

Nutritional Information

1200 Calorie Plan
Calories 297 | Total Fat (g) 12 | Saturated Fat (g) 1.66
Trans Fat (g) 0 | Cholesterol (mg) 24 | Sodium (mg) 336
Total Carbohydrates 43 | Dietary Fiber (g) 1 | Sugar (g) 24
Added Sugar (g) 15 | Protein (g) 4
Vitamin D 0% | Calcium 4% | Iron 10% | Potassium 6%

1700 Calorie Plan
Calories 317 | Total Fat (g) 12 | Saturated Fat (g) 1.68
Trans Fat (g) 0 | Cholesterol (mg) 24 | Sodium (mg) 346
Total Carbohydrates 48 | Dietary Fiber (g) 2 | Sugar (g) 28
Added Sugar (g) 15 | Protein (g) 4
Vitamin D 0% | Calcium 4% | Iron 10% | Potassium 6%

Garden Vegetable Quiche

Garden Vegetable Quiche

Ingredients:

eggs, milk, zucchini, cheddar cheese, mozzarella cheese, parsley, tomato, black pepper, salt, cantaloupe, honeydew

Nutritional Information

1200 Calorie Plan
Calories 432 | Total Fat (g) 24 | Saturated Fat (g) 6.25
Trans Fat (g) 0 | Cholesterol (mg) 185 | Sodium (mg) 365
Total Carbohydrates 36 | Dietary Fiber (g) 6 | Sugar (g) 16
Added Sugar (g) 0 | Protein (g) 19
Vitamin D 10% | Calcium 20% | Iron 10% | Potassium 6%

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%

Lunch

Quinoa & Superfood Mixed Salad

Quinoa & Superfood Mixed Salad

Ingredients:

free range chicken, baby lettuce, quinoa, sunflower seeds, shaved brussel sprouts, cabbage, cranberries, poppy seed dressing: white wine vinegar, sugar, shallot, poppy seeds, ground mustard, mayonnaise, vegetable oil, salt

Nutritional Information

1200 Calorie Plan
Calories 410 | Total Fat (g) 15 | Saturated Fat (g) 2.22
Trans Fat (g) 0 | Cholesterol (mg) 96 | Sodium (mg) 128
Total Carbohydrates 25 | Dietary Fiber (g) 5 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 43
Vitamin D 0% | Calcium 6% | Iron 15% | Potassium 10%

1700 Calorie Plan
Calories 614 | Total Fat (g) 23 | Saturated Fat (g) 3.37
Trans Fat (g) 0 | Cholesterol (mg) 144 | Sodium (mg) 183
Total Carbohydrates 37 | Dietary Fiber (g) 7 | Sugar (g) 9
Added Sugar (g) 0 | Protein (g) 64
Vitamin D 0% | Calcium 8% | Iron 30% | Potassium 20%

Chicken Fajitas

Chicken Fajitas

Ingredients:

free range chicken, onion, whole wheat tortillas, bell pepper, green beans, jalapenos, paprika, oregano, cumin, yogurt, sour cream, tomato, garlic, lime, cilantro, pepper

Nutritional Information

1200 Calorie Plan
Calories 418 | Total Fat (g) 11 | Saturated Fat (g) 5.01
Trans Fat (g) 0 | Cholesterol (mg) 116 | Sodium (mg) 474
Total Carbohydrates 34 | Dietary Fiber (g) 6 | Sugar (g) 11
Added Sugar (g) 0 | Protein (g) 43
Vitamin D 0% | Calcium 20% | Iron 15% | Potassium 15%

1700 Calorie Plan
Calories 669 | Total Fat (g) 17 | Saturated Fat (g) 6.95
Trans Fat (g) 0 | Cholesterol (mg) 169 | Sodium (mg) 879
Total Carbohydrates 61 | Dietary Fiber (g) 11 | Sugar (g) 17
Added Sugar (g) 0 | Protein (g) 66
Vitamin D 0% | Calcium 30% | Iron 35% | Potassium 25%

Hearty Vegetable Soup

Hearty Vegetable Soup

Ingredients:

vegetable stock, carrots, onion, celery, fennel, garbanzo beans, tomato paste, pesto, asparagus, green beans, peas, nutritional yeast, basil, thyme, bay leaves, chili flakes, olive oil, parsley, lemon

Nutritional Information

1200 Calorie Plan
Calories 514 | Total Fat (g) 35 | Saturated Fat (g) 3.78
Trans Fat (g) 0.06 | Cholesterol (mg) 0 | Sodium (mg) 753
Total Carbohydrates 38 | Dietary Fiber (g) 7 | Sugar (g) 11
Added Sugar (g) 0 | Protein (g) 10
Vitamin D 0% | Calcium 10% | Iron 20% | Potassium 10%

1700 Calorie Plan
Calories 613 | Total Fat (g) 41 | Saturated Fat (g) 4.33
Trans Fat (g) 0.06 | Cholesterol (mg) 0 | Sodium (mg) 885
Total Carbohydrates 49 | Dietary Fiber (g) 9 | Sugar (g) 13
Added Sugar (g) 0 | Protein (g) 13
Vitamin D 0% | Calcium 15% | Iron 30% | Potassium 15%

Dinner

Chicken Cacciatore

Chicken Cacciatore

Ingredients:

free range chicken, flour, olive oil, red bell pepper, onion, garlic, dry white wine, diced tomatoes with juice, reduced-sodium chicken broth, dried oregano, basil, black pepper, salt, carrots, sweet potatoes, capers

Nutritional Information

1200 Calorie Plan
Calories 433 | Total Fat (g) 6 | Saturated Fat (g) 1.46
Trans Fat (g) 0 | Cholesterol (mg) 108 | Sodium (mg) 304
Total Carbohydrates 44 | Dietary Fiber (g) 10 | Sugar (g) 10
Added Sugar (g) 4 | Protein (g) 47
Vitamin D 0% | Calcium 10% | Iron 20% | Potassium 20%

1700 Calorie Plan
Calories 687 | Total Fat (g) 9 | Saturated Fat (g) 2.12
Trans Fat (g) 0 | Cholesterol (mg) 156 | Sodium (mg) 482
Total Carbohydrates 78 | Dietary Fiber (g) 17 | Sugar (g) 18
Added Sugar (g) 6 | Protein (g) 69
Vitamin D 0% | Calcium 15% | Iron 35% | Potassium 35%

Grilled Salmon with Lemon Dijon Sauce

Grilled Salmon with Lemon Dijon Sauce

Ingredients:

ocean raised salmon, peas, mashed potatoes, mustard, lemon, honey, dill, thyme, clam juice, olive oil, salt, white pepper

Nutritional Information

1200 Calorie Plan
Calories 367 | Total Fat (g) 15 | Saturated Fat (g) 3.46
Trans Fat (g) 0 | Cholesterol (mg) 68 | Sodium (mg) 389
Total Carbohydrates 28 | Dietary Fiber (g) 5 | Sugar (g) 9
Added Sugar (g) 2.76 | Protein (g) 28
Vitamin D 0% | Calcium 6% | Iron 10% | Potassium 10%

1700 Calorie Plan
Calories 595 | Total Fat (g) 22 | Saturated Fat (g) 5.13
Trans Fat (g) 0 | Cholesterol (mg) 102 | Sodium (mg) 676
Total Carbohydrates 51 | Dietary Fiber (g) 11 | Sugar (g) 15
Added Sugar (g) 2.76 | Protein (g) 45
Vitamin D 0% | Calcium 10% | Iron 20% | Potassium 15%

Turkey Lasagna

Turkey Lasagna

Ingredients:

pasture graze turkey sausage, whole wheat lasagna pasta, broccoli florets, olive oil, onion, carrot, tomato, tomato paste, ricotta cheese, parmesan cheese, mozzarella cheese, fennel seeds, garlic, oregano, basil, black pepper

Nutritional Information

1200 Calorie Plan
Calories 417 | Total Fat (g) 20 | Saturated Fat (g) 8.46
Trans Fat (g) 0 | Cholesterol (mg) 67 | Sodium (mg) 786
Total Carbohydrates 39 | Dietary Fiber (g) 4 | Sugar (g) 9
Added Sugar (g) 0 | Protein (g) 23
Vitamin D 0% | Calcium 30% | Iron 10% | Potassium 4%

1700 Calorie Plan
Calories 520 | Total Fat (g) 24 | Saturated Fat (g) 10.56
Trans Fat (g) 0 | Cholesterol (mg) 84 | Sodium (mg) 950
Total Carbohydrates 48 | Dietary Fiber (g) 6 | Sugar (g) 11
Added Sugar (g) 0 | Protein (g) 29
Vitamin D 0% | Calcium 40% | Iron 15% | Potassium 6%