NutritionalFactsSheet
BreakfastRecipes
HighPerformance
RecipeName
G4G ServingSize Calories
Beef
1omelet
138.4
3pieces
106.59
1sandwich
338
2links
91
1biscuit
194
2eggs
155
1each
322
AssortedOmelet
Bacon
Bacon,Egg,andCheesemuffin
Bakedsausagelinks
Biscuits
BoiledEggs
BreakfastBurritos
CheeseBiscuits
2oz/2
Slices
1Each
CornedBeefHash
CreamedBeef
2/3cup
1/2cup
CreamedBeef
2/3Cup
Canadianbacon
EggandCheesemuffin
FrenchToast
FrenchToastSticks
Friedeggs
GrilledHamslice
Grits
Hashbrownpatty
1sandwich
2slices
4sticks
2eggs
2slices
3/4Cup
1patty
IndividualCereal
Oatmeal
Pancakes
Sausage,Egg,andCheesemuffin
SausagePatty
Scrambledeggs
TurkeyBacon
Turkeysausagelinks
Yogurt
1Each
3/4Cup
2pancakes
1sandwich
2patties
4oz
2slices
2links
1Each
77.69
142.8
290.5
218
218
250.4
255
300
155
118.4
210
170
231
147
480
303
108.3
68
90
160
Moderate
Performance
PerformanceLimiting
Cholesterol
Fat(grams)
(mg)
7.102
9.11
24
4.3
10.81
10.6
3.898
4.756
15.73
200
28
213
124
17.8
3.54
24.35
4.318
1.905
18.1
57.73
11
413
11
47
8.6
183
7.52
146.23
12
400
10.6
424
4.28
41.6
0.8
0
9
27
Varies‐Seepackaginglabel
2.8
0
1.9
9.3
26
266.1
23
110.81
4.265
1.288
5.4
350
5.4
36
1.5
5
Sodium
(mg)
338.2
295.36
786
691.74
213
124
649.3
649.25
465.6
818.52
431
413
738
418
341
124
313.6
115.33
27
113.13
476
1214
612.17
228.1
350
515
85
NutritionalFactsSheet
MAINENTRÉES
RecipeName
HighPerformance
G4G
AsianBeefandVegetablesovernoodles
BBQBeefCubes
BBQBeef,SloppyJoe
Beef&Noodles
BeefBallStroganoff
BeefPotPie
BeefStew
BeefStirfrywithbroccoli
Chilimacaroni
CornedBeef
CountryStyleSteak
Enchilada(groundbeef)
GingerPotRoast
MeatLoaf
PepperSteak
Ribeyesteak
ShepardsPie
Spaghettiwithmeatsauce
StirFryBeefw/Broccoli
StripLoinSteak
SwissSteakw/browngravy
T‐bonesteak
VealJaegerschnitzelw/MushroomSauce
VealParmesan
AsianGlazedPorkChops
BBQSpareribs
GrilledPolishSausage
ParmesanCrustedPorkChops
BakedChicken(WithoutSkin)
BonelessRoastTurkey
ChickenBreastParmesan
ChickenCordonBleu
ChickenEnchiladas
Cholesterol Sodium
Fat(grams) (mg)
(mg)
301
297.58
415
533.28
8
14.1
189.9
25.3
66
55.7
68.24
132.8
732
833.42
123.11
1107.11
3Meatballs/
3/4CupGravy 247.65
12.06
54.2
576.69
54.51
14.96
8
13.04
29.4
37.07
6.9
23.45
24
20.01
42.54
54.51
70.12
NA
48
47.22
106.55
142.13
51.8
89.61
94.3
81.86
158.43
70.12
538.29
1648.49
219
564.29
240.73
545.18
403.02
405.07
617
665.69
122.47
538.29
13
8
28.45
22.3
40.14
47
48
153.08
12.6
151.17
632
219
105.46
479.9
120.55
6
24
141
185
167
266
8
18.8
80
140.06
376
1605.46
30
65
630
22
24.8
7.72
116
58.6
62.33
376
423.8
325
13
183
626
10.13
3.6
105.87
73
100
188
5.3
88
11
64
1Pork
Chop/1/4Cup
Gravy 396
PorkSchnitzel
RoastPorkLoin
CaribbeanJerkChicken
Calories
ServingSize
Beef
1cup
3/4cups
1Sandwich
1/4Cup
1cup+1pie
crust 373.66
11/4Cup 274.28
1cup 210
11/4Cups 441.26
4oz 391
1Steak 549.16
2enchiladas 196
4oz 340.24
1Slice 448
3/4cup 333.47
1steak 587.48
1cup 373.66
1CupPasta/1
CupSauce 440
1Cup 210
1steak 457.56
1steak 397.92
1steak 570.25
1Steak/1/4
CupSauce 214
1VealSteak 415
Pork
1chop 318
7oz 481
1Sausage
1porkchop 450
PorkChopsw/MushroomGravy
Moderate
Performance PerformanceLimiting
1steak 312.9
4oz 195
Poultry
1/4chicken 373
4‐5oz/2
Slices 250
1breast 250
1Chicken
Breast 200
1Portion
1Enchilada 375
721
ChickenFajitas
Chinese5‐SpiceChicken
CrispyBakedChicken
ElPolloPestoSandwich
FriedChicken
GingerBBQChicken
HerbedBakedChicken
LemonHerbedChicken
MexicanBakedChicken
MrZsBakedChicken
RoastTurkey
SantaFeGlazedChicken
SavoryBakedChicken
StirFryChickenw/Broccoli
TeriyakiChicken
TurkeyW/Noodles
1Fajita/
2tbssalsa 349
1/4Chicken 547
1Chicken
Breast 187
1Sandwich
6oz 674
1Breast
15
185.75
675
2311
3.35
62.96
178
43.26
185.75
609
11
11.6
3.23
11.2
3.83
10.13
80
41.85
11
19
7.6
71
159.39
61.99
159.23
62.52
105.87
102
185.75
68
258
114.2
512
456.34
151
446.44
492
100
263
733
559
1018
813.7
4.1
5
5
96.62
36
97
492.11
675
509
188
550
349.4
426
135.5
158
154
331
298.3
400
211
2
7
17
16.8
15
6.9
5.28
4
19
15.6
14
5
138
97
31
48
17
99
72.18
97
251
96.7
90
36
283
380
1208
1195.4
1133.6
193
364
371
422
375.1
560
675
433.1
346.57
31.7
12.82
39.2
114.86
713.1
800.39
261
280.9
150
274.9
305
250
277
620
250
473
304
1/4Chicken
31/2oz
1/4chicken
1breast
4oz
1breast
1/4Chicken
1Cup
1/4Chicken
1Cup
Fish
4oz 153
1cup 211
4oz 162
BakedFish
BakedTunaNoodle
CajunFish
CreoleShrimp
FishAlmandine
FishFiestaStuffed
FishSandwich
Fishw/lemongarlicbutter
FriedShrimp
HerbedandLemonBakedFish
PolynesianSeafoodFillet(Pollock)
SouthernFriedCatfish
TempuraFriedFish
TortillaCitrusCrustedFishTacos
TunaNoodleCasserole
4oz
1portion
1Sandwich
1portion
7to8Shrimp
4oz
4oz
41/2oz
4oz
1taco
1Cup
Vegetarian
1cup
2pieces
BroccoliCheeseandRice
SpinachLasagna
15
28.34
1CupShrimp/
6ozSauce 128
NutritionalFactsSheet
Starches
RecipeName
BrownRice
DirtyRice
HarvestBlendRice
HoppingJohnRice
PeasandPepperRice
Rice,Steamed
RiceLyonnaise
RicePilaf
Rice,Fillipino
Rice,Orange
SouthwesternRice
SpanishRice
SteamedRice
WildRice
AuGratinPotatoes
Bakedpotatoes
Baked,SweetPotato
CrispyPotatoWedges
FrenchFries
Mashedpotatoes
O'BrienPotatoes
O'BrienPotatoes
OvenBrownPotatoes
Ovenbrownedpotatoes
ParsleyButteredPotatoes
PotatoBar
RissolePotatoes
ScallopedPotatoes
HighPerformance
4to6Each
1potato
2/3Cup
2/3Cup
PerformanceLimiting
Fat(grams)
Cholesterol
(mg)
Sodium
(mg)
1.3
5.6
0.5
0.46
4.2
0.33
0.8
4.41
2.2
1.9
2
1.2
0.33
5
0
96.28
0
0
5
0
0
0.31
12.25
1.36
5
3.64
0
0
1
941.97
620
143
1
226.78
583
365.44
645.61
89
464.06
1
590
11.9
0.195
0.2
5.5
19.9
1.961
1.315
1.315
3.757
3.757
4.221
0
0
0
2.229
0
0
0
0
0
1016
15.6
18.1
277.32
201.8
163.2
431
431
240
240
169.5
595.8
390.1
194
3.189
18
20.5
3.8
0
51.1
0
5.02
426
1.37
267.5
642.83
197
223
208
197
191
4.2
4.1
2.3
4.2
7
15.63
51.71
51.71
15.63
40.9
1148.91
384.6
341.08
1148.91
563.3
5.734
0.46
0.51
5.726
0
0
480
143
450.2
G4G ServingSize Calories
RICE
3/4cup
162
2/3Cup
264
3/4cup
190
3/4cup
137
3/4cup
151
3/4Cup
154
3/4cup
217
1cup
219
3/4Cup
183
3/4Cup
198
1/2Cup
138
3/4cup
158
3/4cup
154
3/4Cup
190
POTATOES
2/3Cup
262.3
1potato
212.4
1Potato
186.9
7.5oz
307
1cup
383
1/2cup
105.6
2/3cup
135.6
2/3Cup
135.6
1/2Cup
123
1/2cup
123
Moderate
Performance
PASTA
BakedMac/Cheese
ButteredNoodles
Eggnoodles
MacaroniandCheese
NoodlesJefferson
DriedPintoBeans
HoppingJohn
ItalianStyleBakedBeans
1Cup
1cup
0Cup
1cup
3/4cup
BEANS
1/2cup
172.9
3/4Cup
137
1/2Cup
105.5
PintoBeans
SavoryBakedBeans
SpanishStyleBeans
CornbreadDressing
OnionRings
Cheesebiscuit
PorkNBeans
RefriedBeanswithCheese
2/3cup
250
3/4Cup
198.3
1/2cup
119.1
1/2Cup
256
1/2Cup
166.6
MISCELLANEOUS
1square
256.9
4oz
376.5
1biscuit
142.8
1.7
2.885
1.489
3.2
0.617
5.26
12.6
4.763
3.04
0
545.14
775.1
371.9
462.71
504.5
11.4
21.2
4.318
.4.4
19.3
1.905
743.9
587.4
465.6
NutritionalFactsSheet
Vegetables
RecipeName
Black‐eyedPeas
Broccoli
Broccoli(frozen)
BroccoliCombo
BrusselSprouts
CalicoCorn
Carrots
Cauliflower
Cauliflowercombo
CauliflowerParmesan
ClubSpinach
CollardGreens
Corn(frozen)
CornCombo
CornO'Brien
Cornonthecob
Cornsteamed
Corn,Mexican
FrenchGreenbeans
Frenchpeas
FriedCabbage
GlazedCarrots
GreenBeans
GreenBeansW/Mushrooms
Greenbeansw/Almonds
HerbedGreenBeans
LimaBeans
MexicanCorn
MixedVegetables
MustardGreens
Peas
Peaswithcarrots
Peas
Peas,mushrooms,andonions
SautéedMushroomsandOnions
Spinach
Stewedtomatoes
StirFryVegetables
Succotash
Summersquash
TempuraVegetables
HighPerformance
G4G
Serving
Size
3/4Cup
3‐4Spears
2‐3spears
1/2cup
7sprouts
1/2Cup
1/2cup
5‐6florets
1/2cup
1/2cup
1/2cup
3/4cup
3/4cup
1/2Cup
3/4Cup
1ear
3/4Cup
1/2cup
3/4Cup
1/2cup
1/2cup
1/2cup
3/4cup
1/2cup
3/4Cup
1/2cup
3/4Cup
1/2Cup
3/4cup
3/4Cup
3/4cup
1/2cup
3/4Cup
1/2cup
1/4cup
3/4cup
1/2cup
1/2cup
3/4cup
3/4cup
4pieces
Calories
142.9
36
38.4
72.8
48.8
88.2
39.4
25.6
70.4
95.9
119.8
34.2
98.4
87.8
102.8
132
98.4
79.2
25.2
88.2
44
76.9
28.4
53.8
116.1
61
141.8
79.2
80.5
16.8
100.2
38.2
100.2
74.1
73.9
32.6
31
70.7
118.6
27
222.8
Moderate
Performance
Fat(grams)
1.045
0.451
0.48
2.447
0.453
1.595
0
0.297
3.992
3.728
5.578
0.241
0.529
4.18
2.761
1.565
0.521
0.935
0.281
2.174
2.1
1.981
0.172
2.989
0.135
1.5
0.405
0.935
0.205
0.269
0.263
0.334
0.263
2.032
5.653
0.368
0.191
3.717
1.135
0.419
15.5
PerformanceLimiting
Cholesterol
(mg)
0
0
0
0
0
1.928
0
0
0
6.383
8.278
0
0
0
1.928
0
0
0
0
0
1.84
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0.028
0
0
0.064
Sodium
(mg)
538.9
354.8
354.7
132.2
26.7
423.7
323
342.9
247.6
616.3
464.2
315
301.4
270.1
440
305.1
301.4
392.8
237.1
123.9
150.1
163.3
248.1
176.6
325.4
2.32
357.8
392.8
369.9
277.9
281
16
281
270.2
215.6
428.6
259
425.7
358.3
1.35
403.4
Vegetablestir‐fry
1/2cup
70.7
3.717
0.28
425.7
NutritionalFactsSheet
SnacklineRecipes
RecipeName
BeefQuesadillaw/sourcream,flour
tortilla
BeefQuesadillaw/sourcream,
wholewheattortilla
BeefQuesadillaw/sourcream,
spinachtortilla
Burritos
Cannonballsandwich
Cheeseburger
ChiliCheesedogwithonions
ChiliconCarne
ClubSandwich
DeliSub
Gyros
Hamburger
HotDog
ItalianPepperBeefSandwich
MonteCristoSandwich
RoastBeefSub
SantaFeBeefFajita
SloppyJoes
SteakandCheeseSub
Steakwithcheesesub
TacoBar
Tacos
BuffaloWings
ChickenNuggets
ChickenQuesadillaw/sourcream,
flourtortilla
ChickenQuesadillaw/sourcream,
wholewheattortilla
ChickenQuesadillaw/sourcream,
spinachtortilla
HerbedgrilledchickenSandwich
RioGrandeChickenQuesadilla
TurkeyNuggets
TurkeySandwich
TurkeySub*
CornDog
GrillHam/CheeseSandwich
Moderate
Performance
HighPerformance
Fat(grams)
Cholesterol
(mg)
Sodium
(mg)
557
30
24
1112
560
30
24
1165
567
498.95
534
386.4
30
17.48
24.7
15.8
24
47.62
88.52
74.4
1232
1310.88
1424.51
1206
G4G ServingSize
Calories
Beef
1Quesadilla
1Quesadilla
1Quesadilla
1burrito
1sandwich
1burger
1hotdog
1cup
237.61
1sandwich
811.3
1sandwich
660
1gyro
447
1hamburger
348.6
1Each
300
1Sandwich
355
1Sandwich
371
1sandwich
340
1each
220
1sandwich
415
1sandwich
549
1sandwich
549
2tacos
2tacos
420.79
Chicken
6pieces
604
10Nuggets
511
1Quesadilla
1Quesadilla
1Quesadilla
1sandwich
1Quesadilla
4.16oz
1Each
1Each
Pork
1corndog
1Each
PerformanceLimiting
10.58
40.03
41.3
144.9
19.4
107.4
11
79
14.4
64
18.4
28.5
11.3
3.08
15.1
141.82
7.6
66.31
2.5
0
18.9
68.24
34.06
87.86
34.06
87.86
Nutritionalinformationvaries
65
591.54
2549
3380
725
906.1
894.68
275.69
1308.92
395.69
510
123.11
702.95
702.95
38.3
31.2
238
108
93.9
957.6
479
16
97
675
462
16
97
727
469
299
479
399
399
338
16
4.8
16
21.82
15.9
7.7
97
74
97
162.2
71.27
45
795
275
208
17.4
4.7
47.3
21.17
675
580
1817.11
646.9
974.42
GrilledHamSlice
HamandCheeseSandwich
Ham/CheeseSandwich
HotDog
PorkCubanoSandwich
CheeseFishwich
FishSandwich
Veggie&CheeseQuesadillaw/sour
cream,flourtortilla
Veggie&CheeseQuesadillaw/sour
cream,wholewheattortilla
Veggie&CheeseQuesadillaw/sour
cream,spinachtortilla
CheesePizza
GrilledCheeseSandwich
Nachosw/CheeseandJalapenos
PastaBar
Peanut,Butter,andJellySandwich
FrenchFries
MozzarellaSticks
Nachosw/Cheese&Jalapenos
OnionRings
Porkandbeans
3oz/2Slices
118.4
1sandwich
208
1Each
352
1hotdog
300
1sandwich
971
Fish
1sandwich
302
1sandwich
349.4
Vegetarian
1Quesadilla
1Quesadilla
1Quesadilla
1Slice
1sandwich
6oz
1sandwich
Misc
1Cup
5Sticks
6oz
4oz
3/4cup
4.28
4.7
15.5
18.4
38.8
41.6
21.17
33.3
28.5
168.8
313.6
974.42
771
894.68
2387
12.3
16.8
60.4
48
800.6
1195.4
353
14
24
605
337
14
24
660
343
14
24
377
15.2
50.86
266
10.34
25.41
506.9
285
69.7
Nutritionalinformationvaries
406
20.2
3.77
141.49
383
500
506.9
376.5
198.3
201.8
1450
1448
587.4
775.1
19.9
30
28.5
21.2
2.885
2.229
50
69.7
19.3
12.6
726
741.23
535
1448
NutritionalFactsSheet
Soups
RecipeName
ChickenNoodleSoup
EggDropSoup
MinestroneSoup
TomatoFlorentineSoup
VirginiaPotatoSoup
HighPerformance
G4G ServingSize Calories
Beef
1cup
150
1cup
30
1Cup
90
1Cup
90
1Cup
190
Moderate
Performance
PerformanceLimiting
Cholesterol
Fat(grams)
(mg)
4.6
0.6
5
15
50
12.3
0
0
10
5
Sodium
(mg)
1862.22
539.36
570
700
660
Nutritional Facts Sheet
Desserts
Recipe Name
Angel Food Cake
Apple Cobbler
Apple Coffee Cake
Apple Pie
Assorted Cookies
Banana Cake Banana muffin
Banana pudding
Bear claws
Blueberry Cobbler
Blueberry Muffin
Brownies
Cheese cake with blueberry topping
Cheesecake w/ Strawberry topping
Cherry Cobbler
Cherry Jello
Chocolate Cream Pie
Chocolate Pudding Cinnamon rolls
Danish Diamonds
Devils Food Cake
Lime green jello
Marble Cake
Peach Cobbler Pecan rolls
Pineapple Upside Down Cake
Raisin Muffins
Strawberry jello
Vanilla Cream Pudding
Yellow Cake
High Performance
G4G
Serving Size
1 Piece
1 square
1 piece
1/8 pie
2 cookies
1 piece
1 muffin
1/2 cup
1 claw
1 Square
Calories
1 muffin
1 brownie
1 piece
1 piece
1 square
3‐4 oz
1/8 pie
1/2 cup
1 roll
1 diamond
1 piece
3‐4 oz
1 piece
1 square
1 roll
1 piece
1 muffin
3‐4 oz
1/2 cup
1 piece
174.3
339
420
453
402.6
67
227
145.6
212
336
246
67
286
402.6
234
325
192.8
67
154.39
275
379
155
250.4
245.3
246.7
166
396.4
90
Moderate Performance
Performance Limiting Fat (grams)
Cholesterol (mg)
Sodium (mg)
16.9
0
5.1
3.5
13
0
Nutritional Information varies
7.312
29.3
7.574
58
0.5
1.56
22.1
80.8
0
0
3.657
14.3
26.7
23.2
17.8
0
8.3
0.649
7.55
15.9
10
0
9.2
17.8
9.72
9.5
6.545
0
0.265
6.2
0
0
50.07
49.95
0
0
1.58
1.971
9.81
18.8
44.95
0
13.68
0
9.82
0.91
44.5
0
1.971
0.091
276.5
192.5
255.7
256.8
489.6
399.14
344
10
281.1
206.8
432.46
491.5
285.9
47.63
304.49
489.4
109
332.8
391.08
47.63
276.49
285.9
110
372.29
236.9
47.63
511.5
323.24
Nutritional Facts Sheet
Desserts
Recipe Name
12 oz salad
6 oz salad
Coleslaw
Country style tomatoes
Cucumber Onion Salad
Macaroni Salad
Spinach Salad
Tuna Salad
Waldorf Salad
Moderate Performance
High Performance
G4G
Serving Size
12 oz
6 oz
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
3/4 cup
1/2 cup
Calories
34.5
53.6
33.6
94.1
52
60
65.8
Performance Limiting Cholesterol Fat (grams)
(mg)
Sodium (mg)
Nutritional information varies Nutritional information varies 3.368
0
268.9
2.527
0
124.3
4.491
0
276.7
1.351
25.4
234.2
2
31.43
249.77
5
30
250
3.162
0.042
86.4