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The Fresh Plan – Week 4 Menu, 9 Meals (3 Meals/Day)

$116.91$130.41

$12.99 – $14.49 per meal

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

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

All orders that include this meal bundle will ship on 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

Fruit Salad with Cottage Cheese

Ingredients
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Ingredients

cottage cheese, almonds, seasonal fruit

Nutritional Information

1200 Calorie Plan
Calories 368 | Total Fat (g) 16 | Saturated Fat (g) 2.9
Trans Fat (g) 0 | Cholesterol (mg) 18 | Sodium (mg) 730
Total Carbohydrates 33 | Dietary Fiber (g) 5 | Sugar (g) 23
Added Sugar (g) 0 | Protein (g) 30
Vitamin D 1% | Calcium 25% | Iron 6% | Potassium 15%

1700 Calorie Plan
Calories 435 | Total Fat (g) 16 | Saturated Fat (g) 3.42
Trans Fat (g) 0 | Cholesterol (mg) 23 | Sodium (mg) 941
Total Carbohydrates 43 | Dietary Fiber (g) 6 | Sugar (g) 30
Added Sugar (g) 0 | Protein (g) 37
Vitamin D 1% | Calcium 30% | Iron 6% | Potassium 20%

Oatmeal

Ingredients
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Ingredients

rolled oats, milk, water, blueberries, brown sugar, cinnamon

Nutritional Information

1200 Calorie Plan
Calories 261 | Total Fat (g) 8 | Saturated Fat (g) 3.54
Trans Fat (g) 0 | Cholesterol (mg) 18 | Sodium (mg) 75
Total Carbohydrates 40 | Dietary Fiber (g) 5 | Sugar (g) 14
Added Sugar (g) 4.21 | Protein (g) 10
Vitamin D 0% | Calcium 15% | Iron 6% | Potassium 4%

1700 Calorie Plan
Calories 360 | Total Fat (g) 11 | Saturated Fat (g) 4.86
Trans Fat (g) 0 | Cholesterol (mg) 25 | Sodium (mg) 103
Total Carbohydrates 55 | Dietary Fiber (g) 6 | Sugar (g) 20
Added Sugar (g) 5.79 | Protein (g) 13
Vitamin D 0% | Calcium 20% | Iron 10% | Potassium 4%

Goat Cheese Frittata

Ingredients
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Ingredients

egg, zucchini, red pepper, milk, goat cheese, parmesan cheese, oranges, grapes, oregano, olive oil, salt

Nutritional Information

1200 Calorie Plan
Calories 267 | Total Fat (g) 12 | Saturated Fat (g) 5.69
Trans Fat (g) 0 | Cholesterol (mg) 282 | Sodium (mg) 246
Total Carbohydrates 27 | Dietary Fiber (g) 3 | Sugar (g) 22
Added Sugar (g) 0 | Protein (g) 8
Vitamin D 0% | Calcium 20% | Iron 10% | Potassium 8%

1700 Calorie Plan
Calories 361 | Total Fat (g) 16 | Saturated Fat (g) 7.58
Trans Fat (g) 0 | Cholesterol (mg) 376 | Sodium (mg) 328
Total Carbohydrates 37 | Dietary Fiber (g) 4 | Sugar (g) 30
Added Sugar (g) 0 | Protein (g) 10
Vitamin D 6% | Calcium 25% | Iron 10% | Potassium 10%

Lunch

Southern Cobb Salad

Ingredients
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Ingredients

free range chicken, mixed greens, corn, buckwheat, blue cheese, tomato, egg, apple cider vinegar, olive oil, basil, pepper

Nutritional Information

1200 Calorie Plan
Calories 337 | Total Fat (g) 13 | Saturated Fat (g) 4.66
Trans Fat (g) 0 | Cholesterol (mg) 133 | Sodium (mg) 520
Total Carbohydrates 34 | Dietary Fiber (g) 2 | Sugar (g) 3
Added Sugar (g) 1.77 | Protein (g) 21
Vitamin D 6% | Calcium 4% | Iron 15% | Potassium 6%

1700 Calorie Plan
Calories 550 | Total Fat (g) 25 | Saturated Fat (g) 9.03
Trans Fat (g) 0 | Cholesterol (mg) 246 | Sodium (mg) 933
Total Carbohydrates 50 | Dietary Fiber (g) 3 | Sugar (g) 5
Added Sugar (g) 2.36 | Protein (g) 32
Vitamin D 6% | Calcium 8% | Iron 30% | Potassium 10%

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

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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