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The Fresh Plan – Week 3 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

Turkey Sausage & Egg Muffin

Ingredients

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Ingredients

whole wheat english muffin, pasture graze turkey, egg, cheddar cheese, garlic, fennel seeds, sage, cayenne, black pepper, salt

Nutritional Information

1200 Calorie Plan
Calories 393 | Total Fat (g) 22 | Saturated Fat (g) 9.1
Trans Fat (g) 0.02 | Cholesterol (mg) 247 | Sodium (mg) 471
Total Carbohydrates 20 | Dietary Fiber (g) 0 | Sugar (g) 2
Added Sugar (g) 0 | Protein (g) 28
Vitamin D 6% | Calcium 15% | Iron 10% | Potassium 2%

1700 Calorie Plan
Calories 631 | Total Fat (g) 40 | Saturated Fat (g) 16.95
Trans Fat (g) 0.04 | Cholesterol (mg) 476 | Sodium (mg) 837
Total Carbohydrates 21 | Dietary Fiber (g) 0 | Sugar (g) 2
Added Sugar (g) 0 | Protein (g) 47
Vitamin D 10% | Calcium 20% | Iron 20% | Potassium 4%

Almond Honey Bar

Ingredients

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Ingredients

old-fashioned rolled oats, almonds, peanut butter, sunflower seeds, vanilla, nutmeg, rice puff, raisins, flax seeds, chia seeds, apricots, coconut, honey, salt

Nutritional Information

1200 Calorie Plan
Calories 332 | Total Fat (g) 17 | Saturated Fat (g) 3.49
Trans Fat (g) 0.01 | Cholesterol (mg) 0| Sodium (mg) 83
Total Carbohydrates 37 | Dietary Fiber (g) 7 | Sugar (g) 14
Added Sugar (g) 2 | Protein (g) 10
Vitamin D 0% | Calcium 6% | Iron 20% | Potassium 2%

1700 Calorie Plan
Calories 502 | Total Fat (g) 27 | Saturated Fat (g) 5.9
Trans Fat (g) 0.01 | Cholesterol (mg) 0| Sodium (mg) 124
Total Carbohydrates 55 | Dietary Fiber (g) 10 | Sugar (g) 21
Added Sugar (g) 4 | Protein (g) 15
Vitamin D 0% | Calcium 8% | Iron 35% | Potassium 10%

Pineapple Yogurt Parfait

Ingredients

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Ingredients

greek yogurt, strawberries, pineapple, oats, peanut butter, syrup, vanilla

Nutritional Information

1200 Calorie Plan
Calories 360 | Total Fat (g) 7 | Saturated Fat (g) 1.22
Trans Fat (g) 0 | Cholesterol (mg) 6| Sodium (mg) 86
Total Carbohydrates 53 | Dietary Fiber (g) 7 | Sugar (g) 15
Added Sugar (g) 6 | Protein (g) 23
Vitamin D 0% | Calcium 20% | Iron 10% | Potassium 10%

1700 Calorie Plan
Calories 506 | Total Fat (g) 9 | Saturated Fat (g) 1.71
Trans Fat (g) 0 | Cholesterol (mg) 9| Sodium (mg) 120
Total Carbohydrates 76 | Dietary Fiber (g) 10 | Sugar (g) 21
Added Sugar (g) 8 | Protein (g) 32
Vitamin D 0% | Calcium 25% | Iron 15% | Potassium 15%

Breakfast Burrito

Ingredients

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Ingredients

whole wheat tortilla, white bean puree, red peppers, green peppers, spanish onion, pepper jack cheese, egg, avocado, tomatillo, lime juice, cilantro, salt, pepper

Nutritional Information

1200 Calorie Plan
Calories 332 | Total Fat (g) 17 | Saturated Fat (g) 5.72
Trans Fat (g) 0 | Cholesterol (mg) 304| Sodium (mg) 485
Total Carbohydrates 27 | Dietary Fiber (g) 5 | Sugar (g) 5
Added Sugar (g) 0 | Protein (g) 9
Vitamin D 0% | Calcium 25% | Iron 10% | Potassium 8%

1700 Calorie Plan
Calories 443 | Total Fat (g) 25 | Saturated Fat (g) 7.77
Trans Fat (g) 0 | Cholesterol (mg) 406| Sodium (mg) 614
Total Carbohydrates 33 | Dietary Fiber (g) 8 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 11
Vitamin D 0% | Calcium 35% | Iron 15% | Potassium 10%

Three Cheese Quinoa Quiche

Ingredients

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Ingredients

quinoa, eggs, zucchini, sharp cheddar cheese, mozzarella, bell pepper, cantaloupe, honeydew, parmesan cheese, parsley, black pepper

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 366 | Total Fat (g) 21 | Saturated Fat (g) 9.5
Trans Fat (g) 0 | Cholesterol (mg) 330 | Sodium (mg) 570
Total Carbohydrates 19 | Dietary Fiber (g) 2 | Sugar (g) 10
Added Sugar (g) 0 | Protein (g) 24
Vitamin D 15% | Calcium 35% | Iron 6% | Potassium 8%

Morning Glory Muffin

Ingredients

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Ingredients

whole wheat, flour, oats, oil, brown sugar, cinnamon, baking soda, carrots, egg, raisins, apple, vanilla, coconut, cream cheese

Nutritional Information

1200 Calorie Plan
Calories 275 | Total Fat (g) 17 | Saturated Fat (g) 4.35
Trans Fat (g) .26 | Cholesterol (mg) 36 | Sodium (mg) 305
Total Carbohydrates 26 | Dietary Fiber (g) 1 | Sugar (g) 13
Added Sugar (g) 11 | Protein (g) 6
Vitamin D 0% | Calcium 10% | Iron 0% | Potassium 0%

1700 Calorie Plan
Calories 521 | Total Fat (g) 32 | Saturated Fat (g) 7.69
Trans Fat (g) .51 | Cholesterol (mg) 67 | Sodium (mg) 567
Total Carbohydrates 51 | Dietary Fiber (g) 2 | Sugar (g) 26
Added Sugar (g) 22 | Protein (g) 11
Vitamin D 0% | Calcium 15% | Iron 0% | Potassium 0%

French Toast

Ingredients

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Ingredients

whole wheat bread, cream cheese, milk, egg, nutmeg, cornstarch, strawberry, cherries, orange juice, cinnamon, ginger, sugar, lemon, cantaloupe, honeydew

Nutritional Information

1200 Calorie Plan
Calories 249 | Total Fat (g) 10 | Saturated Fat (g) 3.73
Trans Fat (g) 0 | Cholesterol (mg) 173 | Sodium (mg) 310
Total Carbohydrates 26 | Dietary Fiber (g) 2 | Sugar (g) 11
Added Sugar (g) 0 | Protein (g) 15
Vitamin D 10% | Calcium 15% | Iron 6% | Potassium 4%

1700 Calorie Plan
Calories 454 | Total Fat (g) 17 | Saturated Fat (g) 6.24
Trans Fat (g) 0 | Cholesterol (mg) 288 | Sodium (mg) 525
Total Carbohydrates 53 | Dietary Fiber (g) 5 | Sugar (g) 25
Added Sugar (g) 2 | Protein (g) 25
Vitamin D 15% | Calcium 30% | Iron 6% | Potassium 10%

Lunch

Greek Salad with Chicken

Ingredients

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Ingredients

free range chicken, romaine lettuce, red pepper, kalamata olives, grape tomatoes, feta cheese, pepperoncini Greek dressing: vegetable oil, white vinegar, feta cheese, olives, oregano

Nutritional Information

1200 Calorie Plan
Calories 420 | Total Fat (g) 20 | Saturated Fat (g) 5.77
Trans Fat (g) 0 | Cholesterol (mg) 127 | Sodium (mg) 792
Total Carbohydrates 14 | Dietary Fiber (g) 4 | Sugar (g) 7
Added Sugar (g) 0 | Protein (g) 45
Vitamin D 0% | Calcium 15% | Iron 15% | Potassium 15%

1700 Calorie Plan
Calories 549 | Total Fat (g) 29 | Saturated Fat (g) 8.25
Trans Fat (g) 0 | Cholesterol (mg) 145 | Sodium (mg) 992
Total Carbohydrates 19 | Dietary Fiber (g) 5 | Sugar (g) 10
Added Sugar (g) 0 | Protein (g) 51
Vitamin D 0% | Calcium 15% | Iron 20% | Potassium 20%

Feta Basil Turkey Burger

Ingredients

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Ingredients

pasture grazed ground turkey, basil, mixed greens, spinach, mushrooms, dijon mustard, egg, whole wheat bun, feta cheese. onion, red pepper, black pepper, Italian dressing

Nutritional Information

1200 Calorie Plan
Calories 500 | Total Fat (g) 24 | Saturated Fat (g) 6.99
Trans Fat (g) 0 | Cholesterol (mg) 77 | Sodium (mg) 775
Total Carbohydrates 50 | Dietary Fiber (g) 8 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 28
Vitamin D 0% | Calcium 15% | Iron 20% | Potassium 2%

1700 Calorie Plan
Calories 605 | Total Fat (g) 31 | Saturated Fat (g) 10
Trans Fat (g) 0 | Cholesterol (mg) 116 | Sodium (mg) 930
Total Carbohydrates 53 | Dietary Fiber (g) 9 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 37
Vitamin D 0% | Calcium 20% | Iron 40% | Potassium 4%

Grilled Cheese & Tomato Soup

Ingredients

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Ingredients

whole wheat bread, Monterey jack cheese, garlic, bay leaves, pepper, tomato puree, tomatoes, chicken stock, whole wheat flour, onion, celery, carrot, butter, cheddar cheese

Nutritional Information

1200 Calorie Plan
Calories 406 | Total Fat (g) 22 | Saturated Fat (g) 9.68
Trans Fat (g) 0 | Cholesterol (mg) 43 | Sodium (mg) 716
Total Carbohydrates 41 | Dietary Fiber (g) 6 | Sugar (g) 9
Added Sugar (g) 0 | Protein (g) 15
Vitamin D 0% | Calcium 30% | Iron 10% | Potassium 4%

1700 Calorie Plan
Calories 687 | Total Fat (g) 37 | Saturated Fat (g) 16.58
Trans Fat (g) 0 | Cholesterol (mg) 72 | Sodium (mg) 1223
Total Carbohydrates 70 | Dietary Fiber (g) 10 | Sugar (g) 15
Added Sugar (g) 0 | Protein (g) 25
Vitamin D 0% | Calcium 45% | Iron 20% | Potassium 6%

Chicken Salad with Mixed Greens

Ingredients

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Ingredients

free range chicken, greek yogurt, sour cream, honey, parsley, mustard, lemon, carrots, provolone cheese, mixed greens, dill

Nutritional Information

1200 Calorie Plan
Calories 345 | Total Fat (g) 16 | Saturated Fat (g) 9.4
Trans Fat (g) 0 | Cholesterol (mg) 42 | Sodium (mg) 513
Total Carbohydrates 14 | Dietary Fiber (g) 2 | Sugar (g) 5
Added Sugar (g) 3 | Protein (g) 41
Vitamin D 0% | Calcium 35% | Iron 30% | Potassium 4%

1700 Calorie Plan
Calories 451 | Total Fat (g) 21 | Saturated Fat (g) 12.43
Trans Fat (g) 0 | Cholesterol (mg) 56 | Sodium (mg) 680
Total Carbohydrates 18 | Dietary Fiber (g) 3 | Sugar (g) 7
Added Sugar (g) 4 | Protein (g) 54
Vitamin D 0% | Calcium 45% | Iron 35% | Potassium 4%

Turkey Sausage Peperonata

Ingredients

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Ingredients

sausage links, potatoes, broccoli, parsley, bell peppers, onions, garlic, tomatoes, olive oil, lemon juice, oregano, sugar, salt, pepper

Nutritional Information

1200 Calorie Plan
Calories 296 | Total Fat (g) 13 | Saturated Fat (g) 5.04
Trans Fat (g) 0 | Cholesterol (mg) 39 | Sodium (mg) 1085
Total Carbohydrates 45 | Dietary Fiber (g) 6 | Sugar (g) 8
Added Sugar (g) 1 | Protein (g) 29
Vitamin D 0% | Calcium 8% | Iron 20% | Potassium 30%

1700 Calorie Plan
Calories 605 | Total Fat (g) 31 | Saturated Fat (g) 9.52
Trans Fat (g) 0 | Cholesterol (mg) 116| Sodium (mg) 930
Total Carbohydrates 53 | Dietary Fiber (g) 9 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 37
Vitamin D 0% | Calcium 20% | Iron 40% | Potassium 4%

Three Bean Turkey Chili

Ingredients

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Ingredients

pasture graze ground turkey, olive oil, onion, green pepper, garlic, tomato paste, chili powder, cumin, tomato, black beans, white beans, yogurt, garbanzo beans, sour cream, green onion, cheddar cheese

Nutritional Information

1200 Calorie Plan
Calories 391 | Total Fat (g) 23 | Saturated Fat (g) 9.89
Trans Fat (g) 0 | Cholesterol (mg) 79 | Sodium (mg) 463
Total Carbohydrates 20 | Dietary Fiber (g) 3 | Sugar (g) 5
Added Sugar (g) 0 | Protein (g) 25
Vitamin D 0% | Calcium 30% | Iron 20% | Potassium 6%

1700 Calorie Plan
Calories 528 | Total Fat (g) 32 | Saturated Fat (g) 14.04
Trans Fat (g) 0 | Cholesterol (mg) 107 | Sodium (mg) 629
Total Carbohydrates 26 | Dietary Fiber (g) 4 | Sugar (g) 7
Added Sugar (g) 0 | Protein (g) 34
Vitamin D 0% | Calcium 45% | Iron 30% | Potassium 8%

Chicken Caesar Salad

Ingredients

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Ingredients

free range chicken, mixed greens, quinoa, tomato, Snack Bar: oats, almonds, sunflower seeds, flax seeds, chia seeds, puff cereal, raisins, apricot, peanut butter, honey, vanilla extract, nutmeg, salt, Caesar Dressing: Caesar dressing: water, vegetable oil and/or bran rice oil, egg, parmesan cheese, skim milk, corn vinegar, sugar, spices, anchovy paste, vinegar, garlic, citric acid, lemon juice, dehydrated onion, salt

Nutritional Information

1200 Calorie Plan
Calories 595 | Total Fat (g) 27 | Saturated Fat (g) 6.47
Trans Fat (g) 0 | Cholesterol (mg) 118 | Sodium (mg) 538
Total Carbohydrates 42 | Dietary Fiber (g) 8 | Sugar (g) 11
Added Sugar (g) 2 | Protein (g) 52
Vitamin D 0% | Calcium 25% | Iron 30% | Potassium 10%

1700 Calorie Plan
Calories 755 | Total Fat (g) 32 | Saturated Fat (g) 7.58
Trans Fat (g) 0 | Cholesterol (mg) 169 | Sodium (mg) 691
Total Carbohydrates 50 | Dietary Fiber (g) 10 | Sugar (g) 11
Added Sugar (g) 2 | Protein (g) 72
Vitamin D 0% | Calcium 25% | Iron 40% | Potassium 15%

Dinner

Sweet & Sour Turkey Meatballs

Ingredients

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Ingredients

pasture graze turkey, ginger, egg, broccoli, carrots, scallions, sesame oil, soy sauce, garlic, onion, red pepper, green pepper, sweet and sour sauce: water, vinegar, pineapple juice, dehydrated red & green peppers, paprika

Nutritional Information

1200 Calorie Plan
Calories 345 | Total Fat (g) 16 | Saturated Fat (g) 4.53
Trans Fat (g) 0 | Cholesterol (mg) 100 | Sodium (mg) 272
Total Carbohydrates 29 | Dietary Fiber (g) 6 | Sugar (g) 16
Added Sugar (g) 0 | Protein (g) 20
Vitamin D 0% | Calcium 8% | Iron 15% | Potassium 8%

1700 Calorie Plan
Calories 530 | Total Fat (g) 20 | Saturated Fat (g) 8
Trans Fat (g) 0 | Cholesterol (mg) 167 | Sodium (mg) 820
Total Carbohydrates 39 | Dietary Fiber (g) 7 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 58
Vitamin D 0% | Calcium 50% | Iron 20% | Potassium 15%

Bone-In Roasted Chicken

Ingredients

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Ingredients

free range chicken, red potatoes, red peppers, red onions, zucchini, capers, lemon, low sodium chicken stock, parsley, spinach, oregano, black pepper

Nutritional Information

1200 Calorie Plan
Calories 299 | Total Fat (g) 5 | Saturated Fat (g) 1.25
Trans Fat (g) 0 | Cholesterol (mg) 96 | Sodium (mg) 186
Total Carbohydrates 24 | Dietary Fiber (g) 3 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 39
Vitamin D 0% | Calcium 6% | Iron 15% | Potassium 25%

1700 Calorie Plan
Calories 619 | Total Fat (g) 39 | Saturated Fat (g) 10.72
Trans Fat (g) 0 | Cholesterol (mg) 175 | Sodium (mg) 422
Total Carbohydrates 39 | Dietary Fiber (g) 8 | Sugar (g) 12
Added Sugar (g) 0 | Protein (g) 29
Vitamin D 0% | Calcium 8% | Iron 15% | Potassium 10%

Black Bean & Rice Enchilada Bowl

Ingredients

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Ingredients

black beans, brown rice, poblano pepper, red pepper, green pepper, tomatillos, monterey jack cheese, cilantro, cumin, mixed greens, olive oil, garlic, lime, red wine vinaigrette: red wine vinegar, water, oil, dijon mustard, salt, pepper, oregano

Nutritional Information

1200 Calorie Plan
Calories 400 | Total Fat (g) 13 | Saturated Fat (g) 7
Trans Fat (g) 0 | Cholesterol (mg) 35 | Sodium (mg) 240
Total Carbohydrates 51 | Dietary Fiber (g) 4 | Sugar (g) 4
Added Sugar (g) 0 | Protein (g) 20
Vitamin D 0% | Calcium 35% | Iron 30% | Potassium 6%

1700 Calorie Plan
Calories 670 | Total Fat (g) 25 | Saturated Fat (g) 14
Trans Fat (g) 0 | Cholesterol (mg) 65 | Sodium (mg) 490
Total Carbohydrates 77 | Dietary Fiber (g) 7 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 36
Vitamin D 6% | Calcium 60% | Iron 45% | Potassium 8%

Flatbread Pizza

Ingredients

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Ingredients

free range chicken, whole wheat flour, carrots, button mushrooms, tomato sauce, grated mozzarella, greek yogurt, spinach, broccoli, olive oil, baking powder, salt

Nutritional Information

1200 Calorie Plan
Calories 416 | Total Fat (g) 11 | Saturated Fat (g) 4.45
Trans Fat (g) 0 | Cholesterol (mg) 114 | Sodium (mg) 522
Total Carbohydrates 32 | Dietary Fiber (g) 9 | Sugar (g) 9
Added Sugar (g) 0 | Protein (g) 49
Vitamin D 0% | Calcium 25% | Iron 15% | Potassium 25%

1700 Calorie Plan
Calories 566 | Total Fat (g) 15 | Saturated Fat (g) 6.38
Trans Fat (g) 0 | Cholesterol (mg) 147 | Sodium (mg) 746
Total Carbohydrates 46 | Dietary Fiber (g) 12 | Sugar (g) 13
Added Sugar (g) 0 | Protein (g) 64
Vitamin D 0% | Calcium 35% | Iron 20% | Potassium 35%

Broiled Haddock with Vegetable Ratatouille

Ingredients

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Ingredients

haddock, red potato, eggplant, zucchini, chickpeas, red pepper, green pepper, tomato, tomato paste, olive oil, parsley, basil, salt, pepper

Nutritional Information

1200 Calorie Plan
Calories 263 | Total Fat (g) 15 | Saturated Fat (g) 0.31
Trans Fat (g) 0 | Cholesterol (mg) 98 | Sodium (mg) 353
Total Carbohydrates 21 | Dietary Fiber (g) 6 | Sugar (g) 11
Added Sugar (g) 0 | Protein (g) 36
Vitamin D 0% | Calcium 10% | Iron 20% | Potassium 10%

1700 Calorie Plan
Calories 511 | Total Fat (g) 5 | Saturated Fat (g) 0.44
Trans Fat (g) 0 | Cholesterol (mg) 114 | Sodium (mg) 385
Total Carbohydrates 70 | Dietary Fiber (g) 9 | Sugar (g) 15
Added Sugar (g) 0 | Protein (g) 48
Vitamin D 0% | Calcium 15% | Iron 45% | Potassium 40%

Lemon Chicken Quarters

Ingredients

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Ingredients

free range chicken, chicken stock, carrot, potatoes, oregano, thyme, paprika, garlic, lemon, mustard, Herb d’Provence, olive oil, garlic, parsley, black pepper

Nutritional Information

1200 Calorie Plan
Calories 487 | Total Fat (g) 32 | Saturated Fat (g) 8.92
Trans Fat (g) 0 | Cholesterol (mg) 146 | Sodium (mg) 306
Total Carbohydrates 26 | Dietary Fiber (g) 5 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 24
Vitamin D 0% | Calcium 6% | Iron 15% | Potassium 6%

1700 Calorie Plan
Calories 425 | Total Fat (g) 7 | Saturated Fat (g) 1.85
Trans Fat (g) 0 | Cholesterol (mg) 144 | Sodium (mg) 254
Total Carbohydrates 31 | Dietary Fiber (g) 4 | Sugar (g) 7
Added Sugar (g) 0 | Protein (g) 59
Vitamin D 0% | Calcium 10% | Iron 30% | Potassium 35%

Chicken Parmesan

Ingredients

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Ingredients

free range chicken, egg, panko breadcrumbs, parmesan cheese, olive oil, mozzarella cheese, basil, lemon, tomato, oregano

Nutritional Information

1200 Calorie Plan
Calories 446 | Total Fat (g) 17 | Saturated Fat (g) 7
Trans Fat (g) 0 | Cholesterol (mg) 143 | Sodium (mg) 697
Total Carbohydrates 31 | Dietary Fiber (g) 5 | Sugar (g) 4
Added Sugar (g) 0 | Protein (g) 49
Vitamin D 0% | Calcium 45% | Iron 15% | Potassium 15%

1700 Calorie Plan
Calories 484 | Total Fat (g) 24 | Saturated Fat (g) 6.81
Trans Fat (g) 0 | Cholesterol (mg) 150 | Sodium (mg) 360
Total Carbohydrates 37 | Dietary Fiber (g) 9 | Sugar (g) 19
Added Sugar (g) 0 | Protein (g) 30
Vitamin D 6% | Calcium 10% | Iron 20% | Potassium 15%

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