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The Fresh Plan – Week 3 Menu, 8 Meals (2 Meals/Day)

$123.92$131.92

$15.49 – $16.49 per meal

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

Includes 4 days of meals (2 meals/day: lunch and dinner).

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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.

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%

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%

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