| Monday- | Tuesday- | Wednesday- | Thursday- | Friday- | Saturday- | Sunday- | |||||||
| Breakfast: | Fruit Smoothie | Breakfast | Cinnamon French Toast Sticks | Breakfast | Scrambled eggs | Breakfast | hard boiled eggs | Breakfast | coffee cup scramble | Breakfast | frittata muffins | Breakfast | Bacon and egg grilled cheese |
| 1/2 cup of strawberrys 4oz of apple juice 1/2 of a banana 8oz of peach yogurt |
4 eggs 1/2 cup vanilla nonfat yogurt 1/4 tsp. ground cinnamon 4 sliceswide-loaf day-old bread” Sauce: 3/4 cup of vinilla nonfat greek yogurt 1/4 maple-flavor pancake syrup 1/8 ground cinnamon |
4 eggs 1/4 cup of eggs salt and pepper 2 tsp. butter |
5 eggs | 2 eggs 2 tbsp milk 2 tbsp chedder cheese 1 tbsp chopped tomatos 1 tsp pickled jalapeno pepper |
6 eggs 1/2 cup milk 1/4 tsp salt 1/8 tsp pepper 1 cup chedder cheese 3/4 cup chopped zucchini 1/4 cup chopped red bell pepper 2 tbsp chopped red onion |
2 eggs 2 tbsp milk salt and pepper 3 tsp butter 4 slices of whole wheat bread 2 slices of colby jack cheese 4 slices of fully cooked bacon |
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| Calories | 146.84 per serving | Calories | 100 per serving | calories | 91 per serving | calories | 78 per serving | calories | 210 per serving | calories | 100 per serving | calories | 450 |
| Minerals | fiber | Minerals | pottassium | minerals | 10% of DV | minerals | phosphorus | minerals | minerals | Calcium | minerals | ||
| sodium | iorn | selenium | Copper | ||||||||||
| Cholesterol | phosphorus | folate | Folate | ||||||||||
| Carbohydrate | zinc | iron | |||||||||||
| calcium | |||||||||||||
| Vitamins | dietary fiber | Vitamins | vitamin a, b12,c, b6, d, e | vitamins | vitamin B12, vitamin a | vitamins | Vitamin A: 6% Folate: 5% Vitamin B5: 7% Vitamin B12: 9% Vitamin B2: 15% |
vitamins | vitamins A,B, and C | vitamins | vitamn A, B6, C, E | vitamins | Vitamin B12 |
| Lunch: | Caesar Salad | Lunch | pickel sub | Lunch | chicken ceaser wrap | Lunch | southwestern burrito bowl | Lunch | Turkey club cups | Lunch | Chicken Avocodo Roll up | Lunch | Turkey Club roll ups |
| iceburg lettuce tomoatos carrots cabbage raddishes |
3 large pickles Mustard, if desired Mayonnaise, if desired 6 slices ham 3 slices provolone 1 tomato, sliced |
1 tbsp. olive oil 2 boneless skinless chicken breasts 1 tsp. garlic powder 1 tsp. Italian seasoning 16 leaves romaine 1 avocado, sliced 1 1/2 c. grape tomatoes, quartered 1 c. croutons 1 c. Caesar dressing 2/3 c. freshly grated Parmesan |
2 large sweet potatoes 1 large red onion, diced 2 tbsp. extra-virgin olive oil kosher salt 1/4 tsp. chili powder 2 c. cooked brown rice 1 can refried beans 1 c. corn (canned or fresh) 1 plum tomato, chopped 1 avocado, sliced |
12 slices roasted deli turkey 12 slices sharp cheddar 1/4 c. mayonnaise 2 tbsp. Dijon mustard 1/2 head iceberg lettuce, shredded 1 pt. cherry tomatoes, chopped 1 avocado, chopped 8 slices bacon, cooked and chopped |
2 avocados, cubed Juice of 1 lime 2 c. Shredded chicken 1 bell peppers 1/2 small red onion, chopped 1/2 c. Shredded Monterey Jack 1/2 c. shredded Cheddar 2 tbsp. sour cream 2 tbsp. finely chopped chives 4 large flour tortillas |
4 slices deli turkey 2 tsp. mayo 2 slices cheddar 1/2 c. shredded lettuce 1/2 tomato, sliced 1/4 red onion, thinly sliced 1/2 avocado, sliced 4 slices cooked bacon kosher salt Freshly ground black pepper |
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| Calories | 30 per serving | Calories | 50 per serving | Calories | 228 per serving | calories | 684 | calories | 56 per serving | calories | 356 per serving | calories | 56 per serving |
| Minerals | 10% of Calcium | Minerals | Iron | Minerals | iron | minerals | fiber | minerals | Iron | minerals | potassium | minerals | iron |
| 8% of iorn | Potassium | calcium | potassium | potassium | sodium | potassium | |||||||
| 9% of Phosphorus | Magnesuim | potassium | iron | calcium | calcium | ||||||||
| 4% of zinc | fiber | Calcium | |||||||||||
| 3% of copper/Magnesium | |||||||||||||
| 251 mg of potassium | |||||||||||||
| Vitamins | Vitamin A | Vitamins | Vitamin K | Vitamins | vitamin A | vitamins | Vitamin A | vitamins | Vitamins A,C,D | vitamins | vitamins A, C | vitamins | Vitamins A, C, D |
| Vitamin C | Vitamin A | Viamin c | |||||||||||
| Calcium | |||||||||||||
| iorn | |||||||||||||
| Dinner: | Chicken and Vegtables | Dinner: | Buffalo chicken stuffed peppers | Dinner: | Zucchini Enchiladas | Dinner: | mini pepper pizzas | Dinner: | Garlic Parmesan samon | Dinner: | Skinny Orange Chicken | Dinner: | Buffalo Chicken cassarole |
| 1 tbsp -Margarine 1 tsp – Garlic Powder 1/2 cup – Onion 1- Chicken brest 1 pkg -Green beans 1/4 tsp – Pepper |
4 bell peppers 1 tbsp. extra-virgin olive oil kosher salt Freshly ground black pepper 3 tbsp. butter 1/2 large onion, chopped 2 cloves garlic 3 c. shredded rotisserie chicken 1/2 c. hot sauce 2 c. shredded gouda Ranch dressing 2 tbsp. freshly chopped chives |
1 tbsp. extra-virgin olive oil 1 large onion, chopped kosher salt 2 cloves garlic, minced 2 tsp. ground cumin 2 tsp. chili powder 3 c. Shredded chicken 1 1/3 c. red enchilada sauce, divided 4 large zucchini, halved lengthwise 1 c. Shredded Monterey Jack 1 c. shredded Cheddar Sour cream, for drizzling Fresh cilantro, for garnish |
4 bell peppers, halved and cored 1 tbsp. extra-virgin olive oil kosher salt Freshly ground black pepper 1/2 c. pizza sauce 2 c. shredded mozzarella 1/2 c. finely grated Parmesan 1/3 c. mini pepperoni 1 tbsp. chopped parsley |
1 2-3 lb salmon fillet 1 tbsp. extra-virgin olive oil 2 tbsp. Freshly Chopped Parsley 1/4 c. finely grated Parmesan 4 cloves garlic, minced kosher salt Freshly ground black pepper |
2 c. all-purpose flour 2 large Eggs, beaten 2 c. panko bread crumbs 1 lb. chicken breast kosher salt Freshly ground black pepper Juice and zest of 2 oranges 1/3 c. low-sodium soy sauce 1/4 c. honey 2 cloves garlic, minced 2 tsp. freshly grated ginger 2 tbsp. cornstarch 2 c. cooked jasmine rice Sesame seeds, for garnish Sliced green onions, for garnish |
1 head cauliflower, cut into florets 2 tbsp. extra-virgin olive oil kosher salt Freshly ground black pepper 12 oz. softened cream cheese 1/3 c. buffalo sauce 1/4 c. ranch dressing 1/3 c. sliced green onions 1 tbsp. garlic powder 2 c. shredded rotisserie chicken 1/2 c. shredded Cheddar 1/2 c. shredded gouda |
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| Calories | 69 per serving | Calories | 303 per serving | Calories | 154 per serving | Calories | 204 per serving | Calories | 284 per serving | Calories | 150 per serving | Calories | 620 per serving |
| Minerals | fiber | Minerals | Magnesuim | Minerals | fiber | Minerals | fiber | Minerals | Iron | Minerals | sodium | Minerals | sodium |
| carbohydtrates | iron | sodium | magnesium | potassium | potassium | ||||||||
| calcium | copper | ||||||||||||
| copper | |||||||||||||
| Vitamins | vitamin A, B6, C, E | Vitamins | Vitamin A, B12, B6, C | Vitamins | Vitamins A, B12, B6, C | Vitamins | Vitamin C | Vitamins | vitamins A, B12, B6, C, E | Vitamins | Vitamins A,C | Vitamins | Vitamins A, C |
| Vitamin A |
Kelsi's Blog
Phillipians 4:13
