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The Fresh Plan – Week 4 Menu, 12 Meals (3 Meals/Day)

$143.88$167.88

$11.99 – $13.99 per meal

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

Includes 4 days of meals (3 meals/day: breakfast, 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.

Breakfast

Flax Seed Whole Wheat Pancakes

Ingredients
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Ingredients

whole wheat flour, egg, oatmeal, nutmeg, cloves, cantaloupe, honeydew, flax seeds, baking powder, baking soda, sugar, cinnamon, vanilla extract, pure maple syrup

Nutritional Information

1200 Calorie Plan
Calories 296 | Total Fat (g) 5 | Saturated Fat (g) 0.59
Trans Fat (g) 0 | Cholesterol (mg) 0 | Sodium (mg) 702
Total Carbohydrates 58 | Dietary Fiber (g) 4 | Sugar (g) 24
Added Sugar (g) 8.57 | Protein (g) 6
Vitamin D 0% | Calcium 10% | Iron 10% | Potassium 4%

1700 Calorie Plan
Calories 462 | Total Fat (g) 7 | Saturated Fat (g) 0.89
Trans Fat (g) 0 | Cholesterol (mg) 0 | Sodium (mg) 1054
Total Carbohydrates 92 | Dietary Fiber (g) 6 | Sugar (g) 40
Added Sugar (g) 17.14 | Protein (g) 9
Vitamin D 0% | Calcium 20% | Iron 15% | Potassium 6%

Oat Cereal

Ingredients
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Ingredients

rice puffs, rolled oats, pumpkin seeds, flax seeds, sunflower seeds, brown sugar, chia seeds, raisins, cinnamon, honey, coconut oil, canola oil, maple syrup, vanilla extract, salt

Nutritional Information

1200 Calorie Plan
Calories 336 | Total Fat (g) 13 | Saturated Fat (g) 1.63
Trans Fat (g) 0.01 | Cholesterol (mg) 0 | Sodium (mg) 34
Total Carbohydrates 50 | Dietary Fiber (g) 6 | Sugar (g) 12
Added Sugar (g) 3.97 | Protein (g) 10
Vitamin D 0% | Calcium 4% | Iron 15% | Potassium 8%

1700 Calorie Plan
Calories 559 | Total Fat (g) 21 | Saturated Fat (g) 2.72
Trans Fat (g) 0.02 | Cholesterol (mg) 0 | Sodium (mg) 57
Total Carbohydrates 83 | Dietary Fiber (g) 10 | Sugar (g) 20
Added Sugar (g) 6.62 | Protein (g) 16
Vitamin D 0% | Calcium 6% | Iron 30% | Potassium 10%

Turkey Sausage Breakfast Casserole

Ingredients
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Ingredients

pasture graze turkey, honey, fennel, dry mustard, black pepper, paprika, egg, whole wheat english muffin, cheddar cheese

Nutritional Information

1200 Calorie Plan
Calories 235 | Total Fat (g) 12 | Saturated Fat (g) 3.79
Trans Fat (g) 0 | Cholesterol (mg) 238 | Sodium (mg) 158
Total Carbohydrates 19 | Dietary Fiber (g) 4 | Sugar (g) 12
Added Sugar (g) 1.83 | Protein (g) 9
Vitamin D 0% | Calcium 15% | Iron 10% | Potassium 6%

1700 Calorie Plan
Calories 330 | Total Fat (g) 17 | Saturated Fat (g) 5.68
Trans Fat (g) 0 | Cholesterol (mg) 357 | Sodium (mg) 238
Total Carbohydrates 23 | Dietary Fiber (g) 5 | Sugar (g) 14
Added Sugar (g) 2.75 | Protein (g) 14
Vitamin D 0% | Calcium 20% | Iron 15% | Potassium 6%

Pineapple Upside Down Morning Muffin

Ingredients
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Ingredients

whole wheat flour, pineapple, egg, old-fashioned oats, carrot, cream cheese, buttermilk, brown sugar, baking soda, baking powder, cinnamon, vegetable oil, vanilla extract

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 419 | Total Fat (g) 24 | Saturated Fat (g) 6.96
Trans Fat (g) 0.32 | Cholesterol (mg) 42 | Sodium (mg) 442
Total Carbohydrates 42 | Dietary Fiber (g) 2 | Sugar (g) 21
Added Sugar (g) 14 | Protein (g) 12
Vitamin D 0% | Calcium 20% | Iron 0% | Potassium 0%

Lunch

Tuna Melt

Ingredients
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Ingredients

whole wheat english muffin, tuna, celery, carrot, mayonnaise, mustard, panko, cheddar cheese, Greek yogurt, dill, pepper

Nutritional Information

1200 Calorie Plan
Calories 480 | Total Fat (g) 13 | Saturated Fat (g) 5.61
Trans Fat (g) 0.01 | Cholesterol (mg) 77 | Sodium (mg) 600
Total Carbohydrates 45 | Dietary Fiber (g) 4 | Sugar (g) 10
Added Sugar (g) 0 | Protein (g) 44
Vitamin D 0% | Calcium 40% | Iron 10% | Potassium 10%

1700 Calorie Plan
Calories 400 | Total Fat (g) 14 | Saturated Fat (g) 4
Trans Fat (g) 0 | Cholesterol (mg) 50 | Sodium (mg) 290
Total Carbohydrates 51 | Dietary Fiber (g) 7 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 20
Vitamin D 0% | Calcium 10% | Iron 20% | Potassium 15%

Chicken with Whole Wheat Pasta

Ingredients
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Ingredients

whole grain pasta, free range chicken, spinach, tomato sauce, parsley, garlic, olive oil, parmesan cheese

Nutritional Information

1200 Calorie Plan
Calories 396 | Total Fat (g) 12 | Saturated Fat (g) 4
Trans Fat (g) 0 | Cholesterol (mg) 110 | Sodium (mg) 539
Total Carbohydrates 27 | Dietary Fiber (g) 4 | Sugar (g) 5
Added Sugar (g) 0 | Protein (g) 46
Vitamin D 0% | Calcium 20% | Iron 15% | Potassium 10%

1700 Calorie Plan
Calories 627 | Total Fat (g) 20 | Saturated Fat (g) 7.35
Trans Fat (g) 0 | Cholesterol (mg) 148 | Sodium (mg) 860
Total Carbohydrates 51 | Dietary Fiber (g) 8 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 65
Vitamin D 0% | Calcium 45% | Iron 30% | Potassium 20%

Grilled Vegetable Quesadilla

Ingredients
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Ingredients

whole wheat tortillas, zucchini, mushroom, corn, red onion, mozzarella cheese, carrot, tomatillos, avocado, jalapeno, cilantro, garlic, salt, pepper

Nutritional Information

1200 Calorie Plan
Calories 593 | Total Fat (g) 35 | Saturated Fat (g) 17.79
Trans Fat (g) 0 | Cholesterol (mg) 101 | Sodium (mg) 897
Total Carbohydrates 41 | Dietary Fiber (g) 6 | Sugar (g) 10
Added Sugar (g) 0 | Protein (g) 33
Vitamin D 0% | Calcium 60% | Iron 15% | Potassium 10%

1700 Calorie Plan
Calories 642 | Total Fat (g) 19 | Saturated Fat (g) 8.33
Trans Fat (g) 0.01 | Cholesterol (mg) 107 | Sodium (mg) 833
Total Carbohydrates 57 | Dietary Fiber (g) 7 | Sugar (g) 14
Added Sugar (g) 0 | Protein (g) 59
Vitamin D 0% | Calcium 60% | Iron 15% | Potassium 15%

Shredded Chicken Salad

Ingredients
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Ingredients

free range chicken, artichoke hearts, bell pepper, olives, onion, parsley, basil, garlic, oregano, mayonnaise, black pepper, mixed greens, cherry tomatoes, salt

Nutritional Information

1200 Calorie Plan
Calories 270 | Total Fat (g) 10 | Saturated Fat (g) 2
Trans Fat (g) 0 | Cholesterol (mg) 70 | Sodium (mg) 630
Total Carbohydrates 16 | Dietary Fiber (g) 5 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 30
Vitamin D 0% | Calcium 8% | Iron 35% | Potassium 10%

1700 Calorie Plan
Calories 340 | Total Fat (g) 13 | Saturated Fat (g) 2.5
Trans Fat (g) 0 | Cholesterol (mg) 90 | Sodium (mg) 790
Total Carbohydrates 21 | Dietary Fiber (g) 6 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 37
Vitamin D 0% | Calcium 10% | Iron 45% | Potassium 15%

Dinner

Summer Veggies & Ravioli

Ingredients
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Ingredients

broccoli, kale, cappellacci ricotta-spinach: spinach, ricotta cheese, egg, parmesan cheese, black pepper, nutmeg, whole wheat flour, olive oil, salt. marinara sauce: tomato, tomato paste, oregano, olive oil, chicken stock

Nutritional Information

1200 Calorie Plan
Calories 410 | Total Fat (g) 17 | Saturated Fat (g) 4
Trans Fat (g) 0 | Cholesterol (mg) 85 | Sodium (mg) 390
Total Carbohydrates 53 | Dietary Fiber (g) 12 | Sugar (g) 8
Added Sugar (g) 0 | Protein (g) 21
Vitamin D 6% | Calcium 25% | Iron 30% | Potassium 25%

1700 Calorie Plan
Calories 580 | Total Fat (g) 24 | Saturated Fat (g) 6
Trans Fat (g) 0 | Cholesterol (mg) 125 | Sodium (mg) 550
Total Carbohydrates 73 | Dietary Fiber (g) 16 | Sugar (g) 10
Added Sugar (g) 0 | Protein (g) 29
Vitamin D 6% | Calcium 30% | Iron 35% | Potassium 35%

Turkey Spinach Slider

Ingredients
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Ingredients

whole wheat bun, spinach, scallions, garlic, egg, pasture graze turkey, cumin, parsley, red onion, pickle, Golden Italian dressing: olive oil, vinegar, red pepper, oregano

Nutritional Information

1200 Calorie Plan
Calories 449 | Total Fat (g) 23 | Saturated Fat (g) 6.25
Trans Fat (g) 0 | Cholesterol (mg) 103 | Sodium (mg) 669
Total Carbohydrates 35 | Dietary Fiber (g) 2 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 30
Vitamin D 0% | Calcium 6% | Iron 30% | Potassium 6%

1700 Calorie Plan
Calories 592 | Total Fat (g) 34 | Saturated Fat (g) 8.97
Trans Fat (g) 0 | Cholesterol (mg) 144 | Sodium (mg) 840
Total Carbohydrates 38 | Dietary Fiber (g) 2 | Sugar (g) 7
Added Sugar (g) 0 | Protein (g) 38
Vitamin D 0% | Calcium 8% | Iron 35% | Potassium 6%

Lemon Thyme Roasted Chicken

Ingredients
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Ingredients

free range chicken, dijon mustard, herb d’ provence, potato, carrots, lemon juice, thyme, honey, chicken broth, olive oil, mayo, mustard, parsley, black pepper

Nutritional Information

1200 Calorie Plan
Calories 450 | Total Fat (g) 14 | Saturated Fat (g) 2.84
Trans Fat (g) 0.01 | Cholesterol (mg) 143 | Sodium (mg) 558
Total Carbohydrates 25 | Dietary Fiber (g) 2 | Sugar (g) 12
Added Sugar (g) 7.87 | Protein (g) 53
Vitamin D 0% | Calcium 4% | Iron 15% | Potassium 20%

1700 Calorie Plan
Calories 602 | Total Fat (g) 17 | Saturated Fat (g) 3.57
Trans Fat (g) 0.01 | Cholesterol (mg) 189 | Sodium (mg) 639
Total Carbohydrates 37 | Dietary Fiber (g) 3 | Sugar (g) 14
Added Sugar (g) 7.87 | Protein (g) 71
Vitamin D 0% | Calcium 6% | Iron 20% | Potassium 30%

Turkey Meatloaf

Ingredients
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Ingredients

pasture graze turkey, onion, whole-grain mustard, potato, panko breadcrumbs, garlic, worcestershire sauce, egg, cheddar cheese with tri-color potato medley, parsley, BBQ sauce: tomatoes, tomato paste, onion, apple cider vinegar, paprika, cayenne pepper, cumin, garlic powder, dijon mustard, honey, salt, pepper, Golden Italian dressing: olive oil, vinegar, red pepper, oregano

Nutritional Information

1200 Calorie Plan
Calories 551 | Total Fat (g) 33 | Saturated Fat (g) 12.38
Trans Fat (g) 0 | Cholesterol (mg) 171 | Sodium (mg) 507
Total Carbohydrates 26 | Dietary Fiber (g) 3 | Sugar (g) 5
Added Sugar (g) 0.02 | Protein (g) 40
Vitamin D 0% | Calcium 25% | Iron 15% | Potassium 10%

1700 Calorie Plan
Calories 780 | Total Fat (g) 44 | Saturated Fat (g) 17.02
Trans Fat (g) 0 | Cholesterol (mg) 226 | Sodium (mg) 737
Total Carbohydrates 45 | Dietary Fiber (g) 7 | Sugar (g) 8
Added Sugar (g) 0.02 | Protein (g) 55
Vitamin D 6% | Calcium 40% | Iron 35% | Potassium 20%

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