January 3- Tuesday, one day only this week due to the holiday.
Vegetable Omelet
With red potatoes, onion, red peppers, zucchini, egg whites & feta cheese
240kcal, 6g fat, 32g carb, 3g fiber, 13g protein
Berry Coconut Parfait
With Greek Yogurt & Coconut
340kcal, 14g fat, 34g carb, 4g fiber, 22g protein
Vegetarian Lasagna
*V With zucchini, spinach, ricotta, mozzarella & low fat garlic cream sauce
430kcal, 18g fat, 46g carb, 4g fiber, 22g protein
Cobb Salad
with egg, cucumber, tomato, ham, turkey, bacon & avocado dressing
550kcal, 31g fat, 23g carb, 8g fiber, 45g protein
White Chicken Chili
*GF *DF
233kcal, 6g fat, 11g carb, 4g fiber, 32g protein
Cabbage Meatballs
*GF *DF
with sweet tomato sauce and brown rice
407kcal, 16g fat, 43g carb, 4g fiber, 23g protein
Turkey Burger
With apricot couscous
380kcal, 2.5g fat, 57g carbs, 5g fiber, 34g protein
January 9th
PB &J Parfait
*GF
greek yogurt, raspberry preserves, peanut butter & oats
344kcal, 10g fat, 42g carb, 4g fiber, 24g protein
Broccoli Egg Bake
*P *GF *DF
with zucchini, broccoli, onions & red potatoes
320kcal, 11g fat, 39g carb, 7g fiber, 21g protein
Baked Honey Mustard Chicken & Vegetables
with red potatoes, onions & seasonal vegetables
380kcal, 10g fat, 44g carb, 31g protein
Winter Vegetable Chili
With butternut squash, carrots, onions, chilies, black beans & tomatoes
233kcal, 5g fat, 42g carb, 9g protein
Lean Beef Stroganoff
With mushrooms, onions, chili sauce, snap peas
430kcal, 9g fat, 58g carb, 30g protein
Chicken Taco Plate
*P *GF *DF
with sweet potatoes, peppers, onions & salsa
280kcal, 3g fat, 36g carb, 8g fiber, 27g protein
Pork Tenderloin
with maple-thyme roasted carrots
*P *GF *DF
380kcal, 5g fat, 52g carb, 9g fiber, 35g protein
January 12
French Toast Parfait *V
With granola & real maple syrup
340kcal, 4g fat, 52g carb, 2g fiber, 24g protein
Caprese Breakfast Bowl
With red potatoes, egg, basil & fresh mozzarella, topped with balsamic reduction
330kcal, 16g fat, 26g carb, 3g fiber, 21g protein
Chicken Florentine
with chicken, onions, spinach & spaghetti squash
272kcal, 11g carb, 3g fiber, 37g protein, 9g fat
Tofu Florentine*v
with chicken, onions, spinach & spaghetti squash
Thai Chili Chicken
with couscous, kale & spinach
327kcal, 11g fat, 26g carb, 3g fiber, 38g protein
Thai Chili Tofu *v
with couscous, kale & spinach
247kcal, 10g fat, 28g carb, 4g fiber, 15g protein
Pork Tenderloin with Braised Fennel, Carrots & Celery
pork tenderloin w/ fennel, carrots & celery
255kcal, 28g carb, 9g fiber, 27g protein
Turkey Meatloaf
With brown rice and brussels sprouts
470kcal, 6g fat, 69g carb, 9g fiber, 39protein
January 16
Spinach & Goat Cheese Frittata
260kcal, 15g fat, 9g carbs, 4g fiber, 21g protein
Pina Colada Parfait
310kcal, 14g fat, 28g carb, 2g fiber, 21g protein
Steak Stir Fry
With vegetables and brown rice
380kcal, 12g fat, 34g carb, 7g fiber, 34g protein
Chicken w/ Rice Pilaf
With broccoli, carrots, fennel, onion, dried cranberries & wild rice
380kcal, 4g fat, 55g carb, 9g fiber, 36g protein
Shephard’s Pie
With peas, carrots, red potatoes & cabernet au jus
400kcal, 23g fat, 23g carb, 5g fiber, 32g protein
Paleo “Sesame Chicken”
*P *GF *DF
chicken, peppers & onions, tossed in special sweet and spicy sauce, topped with sesame seeds
470kcal, 17g fat, 51g carb, 7g fiber, 32g protein
Chicken, Artichoke & Roasted Red Pepper Healthy Trash Plate™
*P *GF *DF
sweet potatoes, coleslaw, artichokes & roasted red peppers, topped with avocado sauce
January 19
Banana & Yogurt Parfait
With greek yogurt, almonds & honey
310kcal, 12g fat, 30 carb, 2g fiber, 22g protein
Loaded Eggs
With red potatoes, egg whites, tomatoes, red onion & bacon
410kcal, 22g fat, 28g carb, 3g fiber, 24g protein
Haddock French *V
With red mashed potatoes, asparagus & sherry wine sauce
430kcal, 12g fat, 49g carb, 4g fiber, 29g protein
Zucchini Soup *GF/DF/P
With carrots, celery, onions, tomatoes, zucchini & chicken
290kcal, 5g fat, 27 g carb, 7 g fiber, 36g protein
Bourbon Chicken Leg (or thigh) *GF/DF
With brussels sprouts and honey glazed baby carrots
440cal, 14g fat, 33g carbs, 10g fiber, 46g protein
Bourbon Tofu *V/GF/DF
With brussels sprouts and honey glazed carrots
Herbed Turkey Burgers
*P *GF *DF
with parsnip fries & asparagus
340kcal, 15g fat, 32g carb, 10g fiber, 24g protein
Spaghetti Squash Bolognese *P/GF/DF
With ground beef, raisins, marinara sauce & spaghetti squash
340kcal, 13g fat, 32g carb, 5g fiber, 18g protein
January 23
Key Lime Pie Parfait
*V
With greek yogurt, lime & granola
300kcal, 4g fat, 42g carbs, 2g fiber, 24g protein
Mexican Frittata
with peppers, onions, sweet potatoes & salsa
390kcal, 10g fat, 59g carb, 10g fiber, 17g protein
BBQ Pulled Chicken
With brown rice and broccoli
430kcal, 6g fat, 57g carb, 5g fiber, 41g protein
Lemon Pepper Tilapia
*GF *DF
served with asparagus and brown rice
420kcal, 10g fat, 58g carbs, 5g fiber, 32g protein
Chicken & Meat Hot Sauce Healthy Trash Plate™
*P *GF *DF
with sweet potatoes, coleslaw & fresh avocado
440kcal, 22g fat, 33g carb, 7g fiber, 29g protein
Southwestern Salad
*GF *DF
with chicken, black beans, corn, red onion, tomato & salsa
450kcal, 15g fat, 44g carb, 13g fiber, 42g protein
Turkey Chili
*P *GF *DF
chili made with ground turkey, peppers, onions, and sweet potatoes
320kcal, 2.5g fat, 44g carb, 9g fiber, 32g protein
January 26
PB &J Parfait
*GF
greek yogurt, raspberry preserves, peanut butter & oats
344kcal, 10g fat, 42g carb, 4g fiber, 24g protein
Western Breakfast Bowl
With ham, onions, sweet potatoes, eggs & broccoli
240kcal, 6g fat, 32g carb, 3g fiber, 13g protein
Arroz Con Pollo
With chicken, red peppers, peas & rice
387kcal, 9g fat, 48g carb, 26g protein
Pasta E. Fagioli
*V
With celery, cannelili beans, pasta, tomatoes & spinach
220kcal, 5g fat, 33g carb, 10g protein
Beef Taco Salad
With tomatoes, ground beef, lettuce, onions, salsa & avocado pulp
320kcal, 20g fat, 20g carb, 5g fiber, 18g protein
Chicken & Bacon Healthy Trash Plate™
*P *GF *DF
sweet potatoes, coleslaw & bacon topped with avocado sauce
430kcal, 20g fat, 35g carb, 7g fiber, 32g protein
Body Builders Meal
*GF *DF*P
*PALEO WITHOUT THE BBQ SAUCE*
chicken with broccoli, sweet potatoes & bbq sauce (on side)
320kcal, 3.5g fat, 41g carbs, 7g fiber, 30g protein
January 30
Caprese Breakfast Bowl
With red potatoes, egg, basil & fresh mozzarella, topped with balsamic reduction
330kcal, 16g fat, 26g carb, 3g fiber, 21g protein
Berry & Granola Parfait
With greek yogurt, berries & granola
220kcal, 4g fat, 29g carb, 4g fiber, 19g protein
Blackened Tilapia Taco Bowl
*GF *V
Corn, peppers, onions, black beans, avocado & cilantro lime rice
420kcal, 9g fat, 63g carb, 8g fiber, 30g protein
Pesto Turkey Burger
With herb roasted red potatoes, green beans & roasted red peppers
410kcal, 13g fat, 37g carb, 6g fiber, 37g protein
Chicken Thighs
With brussels sprouts & brown rice, topped with “magic green sauce”
460kcal, 20g fat, 45g carb, 5g fiber, 29g protein
Ham Dinner
With green beans, mashed potatoes & pineapple
400kcal, 15g fat, 40g carb, 6g fiber, 27g protein
Honey Glazed Chicken
with carrots, parsnips & turnips
331kcal, 4g fat, 44g carb, 11g fiber, 31g protein
February 2nd
Mediterranean Breakfast Bowl
With roasted red peppers, artichokes, pesto, feta & red potatoes
320kcal, 16g fat, 28g carb, 4g fiber, 15g protein
Chocolate Peanut Butter Overnight Oats
With greek yogurt, almond milk, peanut butter & oats
380kcal, 21g fat, 46g carb, 13g fiber, 17g protein
Buffalo Chicken Salad
With carrots, celery & scallions
290kcal, 11g fat, 20g carb, 5g fiber, 29g protein
Broiled Fish Fry
With red potatoes & coleslaw
370kcal, 16g fat, 35g carb, 6g fiber, 23g protein
Eggplant Parmesan
with spaghetti squash
410kcal, 20gfat, 47gcarb, 8g fiber, 13g protein
Body Builders Meal
*GF *DF*P
*PALEO WITHOUT THE BBQ SAUCE*
chicken with broccoli, sweet potatoes & bbq sauce (on side)
320kcal, 3.5g fat, 41g carbs, 7g fiber, 30g protein
Pork Tenderloin
with maple-thyme roasted carrots & roasted cauliflower
*P *GF *DF
380kcal, 5g fat, 52g carb, 9g fiber, 35g protein