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%
Southern Cobb Salad
Ingredients
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Ingredients
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Nutritional Information
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Thai Turkey Patty
Ingredients
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Ingredients
pasture graze turkey, egg, cabbage, carrot, coconut milk, peanut butter, coriander, ginger, gluten free soy sauce, chili flakes, garlic
Nutritional Information
1200 Calorie Plan
Calories 434 | Total Fat (g) 30 | Saturated Fat (g) 10.78
Trans Fat (g) 0 | Cholesterol (mg) 115 | Sodium (mg) 230
Total Carbohydrates 13 | Dietary Fiber (g) 4 | Sugar (g) 6
Added Sugar (g) 0 | Protein (g) 30
Vitamin D 0% | Calcium 8% | Iron 15% | Potassium 4%
1700 Calorie Plan
Calories 649 | Total Fat (g) 45 | Saturated Fat (g) 16.44
Trans Fat (g) 0 | Cholesterol (mg) 162 | Sodium (mg) 348
Total Carbohydrates 21 | Dietary Fiber (g) 6 | Sugar (g) 10
Added Sugar (g) 0 | Protein (g) 43
Vitamin D 6% | Calcium 15% | Iron 30% | Potassium 6%
Tuscan White Bean & Turkey Soup
Ingredients
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Ingredients
pasture graze turkey, chicken stock, onion, carrot, celery, garlic, thyme, bay leaf, great northern beans, tomato paste, mozzarella cheese, crushed red pepper, salt
Nutritional Information
1200 Calorie Plan
Calories 406 | Total Fat (g) 23 | Saturated Fat (g) 10.28
Trans Fat (g) 0 | Cholesterol (mg) 99 | Sodium (mg) 674
Total Carbohydrates 18 | Dietary Fiber (g) 4 | Sugar (g) 5
Added Sugar (g) 0 | Protein (g) 31
Vitamin D 0% | Calcium 45% | Iron 10% | Potassium 4%
1700 Calorie Plan
Calories 534 | Total Fat (g) 30 | Saturated Fat (g) 13.22
Trans Fat (g) 0 | Cholesterol (mg) 129 | Sodium (mg) 879
Total Carbohydrates 24 | Dietary Fiber (g) 5 | Sugar (g) 7
Added Sugar (g) 0 | Protein (g) 41
Vitamin D 6% | Calcium 60% | Iron 15% | Potassium 6%
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%
Mediterranean Salmon with Cauliflower Mash
Ingredients
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Ingredients
ocean raised salmon, red cabbage, cauliflower, artichoke hearts, sun dried tomato, bell pepper, kalamata olives, feta cheese, olive oil, red wine vinegar, garlic, butter, thyme, black pepper, salt
Nutritional Information
1200 Calorie Plan
Calories 350 | Total Fat (g) 17 | Saturated Fat (g) 5
Trans Fat (g) 0 | Cholesterol (mg) 80 | Sodium (mg) 420
Total Carbohydrates 18 | Dietary Fiber (g) 5 | Sugar (g) 9
Added Sugar (g) 0 | Protein (g) 30
Vitamin D 0% | Calcium 15% | Iron 15% | Potassium 15%
1700 Calorie Plan
Calories 470 | Total Fat (g) 23 | Saturated Fat (g) 9
Trans Fat (g) 0 | Cholesterol (mg) 110 | Sodium (mg) 610
Total Carbohydrates 25 | Dietary Fiber (g) 8 | Sugar (g) 13
Added Sugar (g) 0 | Protein (g) 39
Vitamin D 0% | Calcium 20% | Iron 15% | Potassium 20%
Grilled Chicken with Pesto Pasta
Ingredients
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Ingredients
free range chicken, whole wheat pasta, spinach, zucchini, walnuts, basil, parmesan cheese, nutritional yeast, lemon juice, garlic, olive oil, black pepper
Nutritional Information
1200 Calorie Plan
Calories 559 | Total Fat (g) 26 | Saturated Fat (g) 8.27
Trans Fat (g) 0 | Cholesterol (mg) 125 | Sodium (mg) 535
Total Carbohydrates 34 | Dietary Fiber (g) 3 | Sugar (g) 2
Added Sugar (g) 0 | Protein (g) 54
Vitamin D 0% | Calcium 40% | Iron 20% | Potassium 15%
1700 Calorie Plan
Calories 803 | Total Fat (g) 39 | Saturated Fat (g) 10.3
Trans Fat (g) 0 | Cholesterol (mg) 173 | Sodium (mg) 609
Total Carbohydrates 47 | Dietary Fiber (g) 5 | Sugar (g) 4
Added Sugar (g) 0 | Protein (g) 75
Vitamin D 0% | Calcium 45% | Iron 35% | Potassium 25%
Lasagna Roll Up
Ingredients
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Ingredients
whole wheat lasagna, broccoli, onion, spinach, ricotta, mozzarella, parmesan, egg, tomato, basil, red pepper flakes, mixed greens, lemon zest, black pepper, Balsamic dressing: balsamic vinegar, mustard, clove, olive oil, pepper
Nutritional Information
1200 Calorie Plan
Calories 363 | Total Fat (g) 11 | Saturated Fat (g) 5.21
Trans Fat (g) 0 | Cholesterol (mg) 29 | Sodium (mg) 629
Total Carbohydrates 53 | Dietary Fiber (g) 7 | Sugar (g) 7
Added Sugar (g) 0 | Protein (g) 15
Vitamin D 0% | Calcium 25% | Iron 10% | Potassium 15%
1700 Calorie Plan
Calories 595 | Total Fat (g) 19 | Saturated Fat (g) 8.64
Trans Fat (g) 0 | Cholesterol (mg) 48 | Sodium (mg) 946
Total Carbohydrates 86 | Dietary Fiber (g) 11 | Sugar (g) 11
Added Sugar (g) 0 | Protein (g) 25
Vitamin D 0% | Calcium 40% | Iron 25% | Potassium 15%
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