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The Fresh Plan – Week 2 Menu, 21 Meals (3 Meals/Day)

$188.79$209.79

$8.99 – $9.99 per meal

These meals fit into a 1,200 – 1,700 calorie per day diet.

Includes 7 days of meals (3 meals/day: breakfast, lunch and dinner).

All orders that include this meal bundle will ship on Monday as this bundle ships in two partial shipments on Monday and Thursday.

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Full Description

The Fresh Plan provides restaurant-quality, nutritious meals that are the perfect solution to a busy lifestyle — just heat and enjoy. We use fresh, nutritious ingredients to craft our tasty, calorie-controlled meals that are fully prepared for you. Our meals are low sodium, low cholesterol, low in trans fats, low in added sugar but high in taste! We source local ingredients when available and never use artificial ingredients, preservatives or GMOs. With four weeks of variety, you’ll have a different meal every day for a month.

Breakfast

Migas con Salsa

Ingredients

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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

Ingredients

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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

Ingredients

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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

Ingredients

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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%

Whole Wheat Blueberry Pancakes

Ingredients

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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

Ingredients

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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

Ingredients

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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

Black Bean Turkey Chili

Ingredients

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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

Ingredients

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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

Ingredients

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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

Ingredients

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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%

Quinoa & Superfood Mixed Salad

Ingredients

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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

Ingredients

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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

Ingredients

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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

Free Range Chicken Unburger

Ingredients

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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

Ingredients

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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

Ingredients

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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

Ingredients

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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%

Chicken Cacciatore

Ingredients

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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

Ingredients

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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

Ingredients

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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%

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