Monday
option 1
option 2
BREAKFAST
Tuesday
option 1
option 2
Smoked
Salmon on
Spinach and
pumpernickle
Mushroom
bagel with
Omelette (2
Egg-battered
cream
large eggs,
french toast
cheese,
splash of milk,
with
onion, and
pepper, 1/2
Scrambled
cinnamon and tomato (1 oz
cup sauteed
Eggs (2 whole
sugar-free
salmon, 1
kale, 1/4 cup
eggs)
maple syrup tbsp fat free
sauteed
(2 slices, 2
cream
mushrooms, 1
tbsp syrup)
cheese, 1
oz skim
slice tomato,
shredded
1 slice onion,
mozerella)
1 small 3 oz
bagel)
Entre +B6:J12B6
Fresh
Squeezed
Orange Juice
(8 oz)
Milk (skim, 8 Milk (skim, 8
oz)
oz)
Milk (skim, 8
oz)
Beverage 1
Beverage 2
Coffee (8 oz,
Coffee (8 oz
1-2 half and
Pomegranate Prune Juice (8 with fat-free
half packet, 1Juice (8 oz)
oz)
milk, 1 tsp
2 tsp splenda
sugar)
or sugar)
Whole Wheat
Toast (2
slices, 1 tbsp
sugarfree
jelly, 1 tsp
butter)
Bread
Cubed
Cantaloupe
( 1/2 cup)
Steel-cut oats
with
molasses,
Pumpernickel
chopped
bagel (see
dates, flax
breakfast
seed, and
sandwich
cinnamon (1
entre)
C cooked
oats, 1 Tbsp
molasses, 1
Tbsp flax)
Low-fat
Low-fat
Sliced banana nectarine (1
vanilla yogurt strawberry
(1 medium)
small)
(8 oz)
yogurt (4 oz)
Side
Fat (total)
Sat fat
Trans fat
Unsat fat
CHO
Pro
Iron
Sodium
Potassium
Calcium
Vit E
Vit D
Vit B12
Kcal
LUNCH
option 1
19%
7%
option 2
option
19%
6%
0g
0%
10%
11%
108g
114g
94g
43g
27g
24g
4 mg
4 mg
5 mg
1077 mg
732 mg
662 mg
1581 mg
1539 mg
1357 mg
864 mg
750 mg
374 mg
3 mg AT
2 mg ATE
1 mg AT
4 mcg
5 mcg
8 mcg
2.2 mcg
2.3 mcg
2.3 mcg
711
691
option 1
option 2
option
1
9%
3%
0
5%
option 2
22%
5%
0
14%
107g
32g
6 mg
576 mg
1759 mg
542 mg
2 mg AT
6 mcg
2.3 mcg
510
688
1
option 2
Entre
Baked
Sesame
Chicken (1
portion, ~3 oz
Grilled,
chicken, 1/2
Blackened
tbsp sesame
Mahi Mahi
seeds, 1/2
Tacos with
tbsp
cabbage slaw vegetable oil, Eggplant
and mango
1 tsp honey, 1 Parmesan
salsa (2oz
tsp teriyake
Casserole (1
mahi mahi)
sauce)
cup)
Bev 1
Strawberry
and cucumber
Unsweetened Water with
infused water Grapefruit
Iced Tea (8 oz) Lemon (8 oz) (8 oz)
Juice (8 oz)
Bev 2
Light
V-8 fruit and
Lemonade (8 vegetable
oz)
fusion (8oz)
Fruit
mango salsa
(1/2 cup,
divided,
tacos)
Shepherd's
Pie (1 C)
Unsweetened Milk (skim, 8
Iced Tea (8 oz) oz)
Pomegranate N/A (serving
Apricots (see Seeds (part of included with
dessert)
salad, 1/4 C) beverage)
Veggie
shredded red
cabbage (1/2
cup, divided, Sauteed Bok
tacos)
Choy (1 cup)
Spinach Salad
with
Pomegranate
glazed
walnuts and
mushrooms (1
cup spinach,
1/4 cup sliced
mushroom, 1
oz cup
Pan-Roasted
chopped
Carrots with
walnuts, 2
Mint and
tbsp balsamic Parsley (1
vinaigrette)
cup)
Bread
white flour
tortillas (2
small 4"
diameter,
tacos)
Cream of
Mushroom
Soup (1/2
cup)
Wheat-germ
bread roll ( 1
small roll)
Starch
cilantro-lime
brown rice
(1/2 cup)
Whole-wheat N/A (see
noodles (2 oz) bread)
N/A (included
in Shepherd's
Pie)
Tiramisu (1
small piece)
sugar-free
Caramelized tropical
apricot halves popsicle (1
(2 apricots)
stick)
Vanilla Crme
Cookie (1
vienna finger)
Dessert
Fat (total)
option 1
36%
option 2
32%
option 1
64%
Garlic Bread
(1 small slice)
option 2
22%
Sat fat
Trans fat
Unsat fat
CHO
Pro
Iron
Sodium
Potassium
Calcium
Vit E
Vit D
Vit B12
Kcal
DINNER
17%
0
15%
82 g
23 g
4 mcg
532 mg
932 mg
213 mg
2 mg AT
8 mcg
1.0 mcg
643
option 1
5%
0
25%
104g
32g
7 mcg
477 mg
1400 mg
263 mg
5 mg AT
0 mcg
0.1 mcg
743
option 2
14%
0
47%
52g
23g
5 mg
885 mg
996 mg
433 mg
5 mg AT
0 mcg
0.4 mg
781
option 1
6%
0
14%
110g
30g
5 mg
1061 mg
1929 mg
415 mg
4 mg AT
3 mcg
1.9 mcg
703
option 2
Entre
Crispy Garlic
and Rosmary
Chicken (2 oz
chicken
breast)
Roast Turkey Char-grilled
Slices (2
Chicken (1
medium slices small breast,
~3oz)
2 1/2 oz)
Beverage 1
sparkling
water with
lemon (8 oz)
Herbal Tea (8 Herbal Tea (8 Raspberry Tea
oz)
oz)
(8 oz)
Baked Cod (3
oz fillet)
Hot Chocolate
(made with
skim milk, 8 Water with
oz)
lemon ( 8 oz)
Beverage 2
Milk (skim, 8
oz)
fat-free milk
(8 oz)
Veggie
Sauteed
Spinach (1
tbsp safflower
oil, 1 cup
cooked
spinach)
Parmesan
Balsamic
Crusted Okra
Glazed
(1 cup okra, 1 Steamed
Brussels
tbsp
Cauliflower (1 Sprouts (1
parmesan)
cup)
cup)
Starch
Sweet Potato
Wedges ( 1
small sweet
Sweet Corn
potato, 3 oz) (1/2 cup)
Bread
Multi Grain
Cornbread
Dinner roll (1 Pumpkin
Muffin (1
small)
Bread (1 slice) Small, 2 oz)
N/A (See
dessert)
Dessert
Oatmeal
Sugar-free
Raisin Cookie cranberry jello N/A (see
(1 cookie)
(1 cup)
Beverage 2)
Bread
Pudding (3/4
C)
Fat (total)
Sat fat
Trans fat
Unsat fat
CHO
Pro
Iron
Sodium
Potassium
Calcium
Vit E
Vit D
Vit B12
Kcal
option 1
option 2
option 1
option 2
30%
22%
15%
12%
4%
5%
3%
3%
0
0
0
0
24%
15%
8%
8%
62g
67g
77g
81g
42g
36g
42g
39g
10 mg
2 mg
4 mg
5 mg
784 mg
794 mg
785 mg
724 mg
1946 mg
1017 mg
1149 mg
1425 mg
608 mg
588 mg
465 mg
277 mg
9 mg AT
2 mg AT
1 mg AT
2 mg AT
3 mcg
4 mcg
3 mcg
3 mcg
1.4 mcg
1.8 mcg
1.3 mcg
1.2 mcg
444
487
553
528
Fat (total)
Sat fat
Trans fat
Unsat fat
CHO
Pro
Iron
Sodium
Potassium
Calcium
Vit E
option 1
option 2
option 1
option 2
28%
25%
34%
19%
9%
6%
8%
5%
0
0
0
0
16%
17%
24%
12%
251g
285g
224g
298g
107g
95g
88g
101g
18mg
13 mg
14 mg
15 mg
2393mg
2003 mg
2333 mg
2362 mg
4459mg
3955 mg
3502 mg
5113 mg
1685mg
1601 mg
1272 mg
1234 mg
14 mg AT
9 mg AT
8 mg AT
9 mg AT
Seasoned
Green Peas (1 Roasted Acorn
C)
Squash (1 C)
Vit D
Vit B12
Kcal
15 mcg
4.6 mcg
8 mcg
4.2 mcg
1924
Fat (total)
Sat fat
Trans fat
Unsat fat
CHO
Pro
Iron
Sodium
Potassium
Calcium
Vit E
Vit D
Vit B12
Kcal
11 mcg
4.2 mcg
1922
Averages
26.40%
7.70%
0
16.20%
259.8g
103.1g
17.6 mg
2278.4 mg
4453.9 mg
1616.9 mg
16.4 mg AT
14.6 mcg
6.8 mcg
1887
12 mcg
5.4 mcg
1844
1919
Wednesday
option 1
option 2
Thursday
option 1
option 2
Blueberry
Cheese and
Pancakes (2
Spinach
medium
Quiche (1
Fried Egg (1
pancakes, 2
small
whole)
Tbsp sugarindividual
free syrup) quiche, ~3oz)
Coconut
Carrot Juice (8
Water (11.7
oz)
oz can)
Friday
option 1
option 2
Ham and
Rye Toast with
Chocolate
Cheese
Avocado and
Chip Waffles
Omelet (1
Poached egg
(2 waffles, 2
whole egg, (1 slice bread,
Tbsp sugar
1/2 oz cheese, 1/4C avocado,
free syrup)
1/2 oz ham) 1 whole egg)
Coffee with
Coffee with
Milke and
milk and
Sugar (8 oz
sugar (8 oz
coffee, 1/4 C coffee, 1/4 C
skim milke, 1 skim milk, 1
tsp sugar)
tsp sugar)
Tea (8 oz)
Grape Juice (8
oz)
Snapple Diet
Cranberry
Raspberry
fruit drink (8
oz)
Milk (8 oz,
skim)
Milk (8 oz,
low-fat)
Coffee (8 oz
Cranberry
with 1/4 C
Hot Green Tea Orange Juice
skim milk and
(1 C)
1 tsp sugar)
Smoked
Turkey
Sausage (2
links)
Honeydew
Melon (1 C)
Raisin Bran
Cereal (1 C
cereal, 1/2 C
skim milk)
Raisin and
Nut Bran
Muffin (1
Medium)
Cottage
Cheese with
Sliced Mango
(1 C fat-free
Papaya (1 C)
low sodium
cottage
cheese, 1/2 C
sliced mango)
Bacon (2
slices, lower
sodium)
Plain Greek
yogurt with
dried fig,
wheat germ,
carob chips,
and molassas
(1 C yogurt,
1/4 cup fig,
1/2 Tbsp
wheat germ,
1 Tbsp Carob,
1/2 Tbsp
molassas
Cinnamon
Spice
Oatmeal with
Raisins and
Banana-Nut
Pecans (1 C Bran Muffin (1
oatmeal, 1/4
medium)
C raisins, 1/2
oz pecans
chopped)
N/A
Grapefruit
(1/2
grapefruit)
Meal Analysis
option 1
option 2
option 1
option 2
option 1
option 2
20%
32%
23%
25%
39%
28%
6%
17%
5%
11%
10%
7%
0
0
0
0
0
0
12%
13%
16%
12%
26%
19%
85g
123g
109g
99g
76g
108g
18g
22g
47g
41g
31g
23g
3 mg
22 mg
7 mg
6 mg
13 mg
4 mg
888mg
936 mg
688 mg
772 mg
817 mg
782 mg
1510 mg
2028 mg
1540 mg
1182 mg
1086 mg
1294 mg
302 mg
1579 mg
351 mg
754 mg
595 mg
424 mg
3 mg AT
16 mg AT
4 mg AT
1 mg AT
1 mg AT
3 mg AT
2 mcg
5 mcg
2 mcg
1 mcg
4 mcg
4 mcg
0.7 mcg
7.4 mcg
2.1 mcg
2.6 mcg
2.0 mcg
1.5 mcg
440
800
771
661
657
697
option 1
option 2
option 1
option 2
option 1
option 2
Turkey
Avocado BLT
( 2 slices
whole wheat
bread, 1
medium slice
turkey, 1 slice
reduced
sodium
bacon, 2
leaves butter
lettuce, 1
thick slice
tomato, 1/4
sliced
avocado, 1
Tbsp light
miracle whip)
Tuna Salad
Pita Pocket
( 1/2 C tuna
salad made
with light
miracle whip,
1 C spinach, 1
medium WW
pita)
Grilled
Cheese
Sandwich on
Whole Wheat
Bread (2
slices WW
bread, 2 oz
Turkey and
cheddar
Bean Chili (1
cheese)
C)
Cherrylimeade (8 oz
Chocolate
sugar-free
Unsweetened Milk (8 oz,
crystal light) Iced Tea
skim)
Milk (skim, 8
oz)
N/A (see
dessert)
Grilled
Chicken Wrap
(2 oz grilled
chicken, 1
medium WW
tortilla, 1 C
spinach, 1/2 C
chopped
tomato, 1/4 C
low sodium
shredded
cheese, 1
Tbsp dijon
mustard)
Apple Juice (8 Milk (8 oz,
oz)
skim)
Raspberry
Flavored
Water (8 oz)
Peach
Flavored
Water (8 oz)
Unsweetened Milk (8 oz,
Iced Tea (8 oz) skim)
N/A
Tomato Soup
(1 C, low
Kiwi (2 whole, Blackberries
sodium)
sliced)
(1 C)
Shrimp Stirfry
(3 oz shrimp,
1 C WW
noodles, 1/2 C
broccoli, 1/4 C
carrots, 1/4 C
water
chestnut, 1/4
C snow peas,
1 Tbsp wheat
germ oil)
Milk (8 oz,
skim)
Berry flavored
Water (8 oz)
Dried Mango
(1/4 C)
Vegetable
Soup (lowsodium, 1/2
C)
Baby Carrots
(1 C)
Whole Wheat
Triscuits (6
crackers, low N/A (see
sodium)
Entre)
Baked Potato
Garden Salad with sour
(1 C, lettuce, cream and
tomatoes,
chives (1
carrots, 1/2
medium
Tbsp wheat
baked potato
germ oil, 2
with 1 Tbsp
N/A (spinach
Tbsp balsamic fat-free sour and tomato
vinegar)
cream)
with wrap)
N/A
N/A (WW
bread from
entre)
N/A
N/A
N/A (tortilla)
N/A (WW
bread with
sandwich)
N/A (WW
Hummus (1/4 bread from
C)
entre)
N/A (see
vegetable)
Unsalted
Pretzels (1 oz
individual
bag)
N/A
Baked Apple
with
cinnamon (1
apple)
Peach Yogurt
with Wheat
Germ Topping
(1 6 oz
container of
yogurt, 1 Tbsp
wheat germ) N/A
N/A
N/A
N/A
Meal Analysis
option 1
24%
option 2
18%
option 1
34%
option 2
11%
option 1
26%
option 2
23%
5%
0
17%
90g
31g
4 mg
865 mg
1417 mg
508 mg
4 mg AT
3 mcg
1.6 mcg
614
option 1
4%
0
12%
108g
36g
6 mg
1071 mg
1742 mg
427 mg
5 mg AT
4 mcg
2.6 mcg
675
option 2
11%
0
22%
80g
21g
5 mg
861 mg
1101 mg
844 mg
12 mg AT
5 mcg
1.4 mcg
597
option 1
3%
0
7%
120g
36g
6 mg
1143 mg
2762 mg
495 mg
4 mg AT
3 mcg
2.1 mcg
674
option 2
13%
0
11%
72g
42g
5 mg
689 mg
1340 mg
690 mg
4 mg AT
3 mcg
1.6 mcg
601
option 1
5%
0
17%
94g
36g
4 mg
889 mg
1212 mg
462 mg
25 mg AT
3 mcg
1.9 mcg
643
option 2
Braised Pork Grilled Lamb
Tenderloin (3 Chop (1
oz)
small)
Steak, Beet,
and Goat
Cheese Salad
(2 oz flank
steak, 2 C
arugula, 1 oz
goat cheese,
1/4 C sliced
cooked beets,
Broiled Lemon
1/2 oz
Pepper
Citrus glazed
roasted,
Mackeral (4
Orange
Poached
sliced
oz)
Roughy (3 oz) Halibut (3 oz) almonds)
Milk (skim, 8
oz)
Milk (8 oz,
skim)
Milk (skim, 8
oz)
Lavender Tea Mint Tea ( 8
(8 oz)
oz)
Collard
Greens (1
cup, 1 Tbsp
Wheat Germ
oil)
Chamomille
Tea (8 oz)
Milk (8 oz,
skim)
Cinnamon Tea Milk (8 oz,
(8 oz)
skim)
Lemongrass
Tea (8 oz)
Strawberry
Mango
flavoried
water(8 oz)
Kava Tea (8
oz)
Green Beans
(1 C)
N/A
Sauteed
Steamed
Baked
Mushrooms (1 Summer
Parsnips (1 C) C)
Squash (1 C)
Cous Cous (1 Bulgar Wheat Lima Beans
C)
Pilaf (1 C)
(1/2 C)
WW Linguini
(1 1/2 C)
Roasted
Butternut
Squash (1 C)
N/A
N/A
N/A
N/A
N/A
Oatmeal Roll
(1 small)
N/A
Strawberry
Shortcake (1
small angel
Carob Coated food cake, 1/4
Almonds (1
C sliced
oz)
strawberry)
N/A
N/A
Chocolate
Soft Serve Ice
Cream (1/2 C) N/A
Meal Analysis
option 1
option 2
option 1
option 2
option 1
option 2
35%
14%
32%
22%
24%
39%
12%
5%
8%
8%
5%
15%
0%
0
0
0
0
0
20%
7%
19%
11%
17%
21%
74g
63g
40g
86g
95g
39g
44g
33g
45g
45g
28g
40g
3 mg
4 mg
7 mg
5 mg
3 mg
5 mg
657 mg
377 mg
791 mg
468 mg
640 mg
656 mg
1183 mg
1275 mg
1875mg
1289 mg
1516 mg
1135 mg
607 mg
382 mg
356 mg
555 mg
217 mg
562 mg
22 mg AT
2 mg AT
2 mg AT
5 mg AT
24 mg AT
4 mg AT
4 mcg
3 mcg
22 mcg
4 mcg
5 mcg
3 mcg
2.0 mcg
2.8 mcg
8.7 mcg
2.2 mcg
1.0 mcg
2.3 mcg
724
439
494
633
615
494
Total Daily Analysis
option 1
option 2
option 1
option 2
option 1
option 2
28%
23%
29%
19%
30%
29%
8%
10%
8%
7%
9%
8%
0
0
0
0
0
0
16%
11%
19%
10%
18%
19%
249g
294g
229g
305g
243g
241g
93g
91g
113g
122g
101g
98g
10 mg
32 mg
18 mg
17 mg
21 mg
13 mg
2411 mg
2383 mg
2323 mg
2333 mg
2146 mg
2328 mg
4110 mg
5044 mg
4516 mg
5233 mg
3982 mg
3641 mg
1417 mg
2388 mg
1559 mg
1805 mg
1501 mg
1448 mg
30 mg AT
23 mg AT
18 mg AT
9 mg AT
29 AT
32 mg AT
9 mcg
4.2 mcg
11 mcg
12.8 mcg
1778
29 mcg
12.2 mcg
1914
8 mcg
6.9 mcg
1860
13 mcg
4.6 mcg
1969
10 mcg
5.8 mcg
1873
1834
Saturday
option 1
option 2
Sunday
option 1
option 2
Sausage,
Eggwhite,
Cheese, and
Veggie
Almost
Breakfast
English
Burrito (1
Breakfast (2
small WW
deviled eggs,
tortilla, 2 egg
1 C low
whites, 1/4 c
sodium baked
sausage, 1 oz
beans)
low sodium
cheese, 1/4
cup green
pepper)
Banana and
Canadian
Chocolate
Bacon, Egg
Chip Crepes
White, Cheese
Topped with
Breakfast
Almond Butter
Sandwich (1
(2 small
oz slice
crepe, 1
bacon, 1 egg
medium
white, 1 oz
banana, 1/2
low sodium
oz semisweet
cheddar
chocolate
cheese, 1 WW
chips, 1 Tbsp
English
Almond
muffin)
Butter)
Coffee with
milk and
sugar (8 oz
coffee, 1/4 c
skim milk, 1
tsp sugar)
Citrus Fruit
Blend (8 oz)
Black Tea (8
oz, 1 tsp
sugar, splash
of milk)
Blackberry
Juice
Aloe Vera
Juice (8 oz)
Milk (8 oz,
skim)
Coffee with
milk and
sugar (8 oz
coffee, 1/4 C
skim milk, 1
tsp sugar)
Milk (8 oz,
skim)
Hash browns Whole Wheat
(1/4 C)
Scone (1)
N/A
N/A
Strawberry
Kiwi Fruit
Sliced Tomato
Salad (1 kiwi,
(1/2 C)
1/2 cup sliced
strawberry)
N/A
Sliced Fresh
Fig (2
medium)
option 1
option 2
option 1
option 2
31%
26%
37%
21%
13%
7%
10%
11%
0
0
0
0
15%
16%
24%
8%
82g
84g
88g
88g
29g
32g
17g
31g
3 mg
3 mg
4mg
3 mg
850 mg
662 mg
359 mg
787 mg
1507 mg
1415 mg
1299 mg
1233 mg
750 mg
543 mg
268 mg
724 mg
3 mg At
2 mg AT
7 mg AT
1 mg AT
1 mcg
4 mcg
2 mcg
3 mcg
0.7 mcg
1.9 mcg
0.8 mcg
1.7 mcg
621
623
628
578
option 1
option 2
option 1
option 2
Grilled
Portabello
Sandwich (2
slices WW
french bread,
1C portabello,
1/2 oz
provologne
cheese, 1/4 C
red pepper,
1/2 C arugula)
Milk (8 oz,
skim)
Pastrami
Sandwich (2
oz pastrami,
Ham & Swiss 1/4 c
Panini (2 oz
sourkraut, 1/2
low sodium
oz swiss, 1
ham, 1 oz low Tbsp
sodium swiss thousand
cheese, 2
Island, 2
slices WW
slices marbled Seasoned
bread)
rye bread)
Trout (3 oz)
Diet Ginger
Ale (12 fl oz
bottle)
Diet Arnold
Palmer (4 oz
Unsweetened lemonade, 4
Iced Tea (8 oz) oz tea)
Milk (8 oz,
skim)
Blueberry
Cranberry
Fruit Juice
Blend (8 oz)
Unsweetened
Iced Tea ( 8
Hibiscus Tea
oz)
(8 oz)
Raspberries (1
Prunes (1/2 C) C)
N/A
N/A
N/A
Chopped
Celery Stalks
with Peanut
Butter (1 C
celery, 2 Tbsp Cooked Kale
Peanut butter) (1 C)
N/A
Mustard
Greens with
Pumpkin
Seeds (1 C
greens, 1
Tbsp seeds)
N/A
N/A
Rice Cake
with Almond
Butter and
Cinnamon (1
unsalted rice
cake with 2
Tbsp almond
butter)
N/A
Lentils (1 C)
Roasted Red
Skinned
Potatoes (1 C)
N/A
Non-fat
Lemon Yogurt
with Granola
(1 C yogurt,
Non-fat Maple
1/4 C granola) Yogurt (1 C)
option 1
32%
N/A
option 2
43%
option 1
11%
option 2
20%
6%
0
24%
93g
32g
4 mg
513 mg
1976 mg
662 mg
10 mg AT
20 mcg
1.4 mcg
674
option 1
14%
0
25%
61g
42g
4 mg
705 mg
1145 mg
468 mg
6 mg AT
1 mcg
0.9 mcg
689
option 2
4%
0
5%
138g
58g
12 mg
1530 mg
2111 mg
968 mg
2 mg AT
4 mcg
6.8 mcg
843
option 1
5%
0
13%
99g
42g
25 mg
490 mg
2202 mg
554 mg
2 mg AT
16 mcg
4.3 mcg
679
option 2
Spaghetti and
Meatballs in
Baked and
tomato sauce Steamed
Breaded
Baked Pork
(1 C)
Salmon (3 oz) Tilapia (3 oz) Chop (3 oz)
Milk (8 oz,
skim)
Milk (8 oz,
skim)
Milk (8 oz,
skim)
Milk (8 oz,
skim)
Jasmine Tea (8 Rosehip Tea
oz)
(8 oz)
Gin Seng Tea Ginger Tea (8
(8 oz)
oz)
Ceasar side
salad (1C,
with 1 Tbsp
dressing)
Roasted
Broccoflower
(1 C, 1 Tbsp
olive oil)
Grilled
Asparagus (1
C, 1 tsp olive
oil)
Mixed Greens
and Endive (1
C)
N/A
N/A
Quinoa (1 C)
N/A
Mashed
Sweet Potato Black Eyed
(1 small)
Peas (1 C)
N/A
Sugarfree
caramelized
Lemon Cookie peaches (1 C) N/A
Macaroni
Pasta (8 oz,
WW)
Cooked Pears
(1 C)
option 1
option 2
option 1
option
37%
21%
33%
8%
3%
6%
0
0
0
26%
15%
27%
63g
75g
45g
103g
28g
44g
33g
47g
4 mg
5 mg
3 mg
5 mg
1065 mg
488 mg
509 mg
925 mg
1086 mg
1752 mg
1287 mg
1785 mg
446 mg
390mg
387 mg
568 mg
5 mg AT
6 mg AT
3 mg AT
2 mg AT
3 mcg
15 mcg
6 mcg
3 mcg
1.9 mcg
5.0 mcg
2.7 mcg
1.7 mcg
562
587
451
2
8%
2%
0
4%
627
option 1
option 2
option 1
option 2
33%
31%
25%
16%
9%
8%
7%
6%
0
0
0
0%
21%
19%
17%
8%
238g
220g
270g
290g
89g
118g
108g
120g
11 mg
12 mg
20 mg
32 mg
2428 mg
1854 mg
2398 mg
2202 mg
4569 mg
4312 mg
4698 mg
5221 mg
1857 mg
1401 mg
1623 mg
1846 mg
18 mg AT
15 mg AT
12 mg AT
4 mg AT
24 mcg
4.0 mcg
20 mcg
7.8 mcg
1857
11 mcg
10.2 mcg
1898
23 mcg
7.7 mcg
1941
1885
