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Health Meal Plan

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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
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
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
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

Negatives about Marijuana

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Some of the negative effects of marijuana are high blood pressure. Some other problems are it increases the possibility for cancer, and brain effects. If you’re pregnant it will affect child development. It will also cause dizziness, shallow breathing, red eyes dry mouth, increase appetite, and make you have a slower reaction time.

Christmas Eve

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You would not believe what happened on Christmas Eve. So we were all playing inside and decided to go outside to the garage. Then
“WOW!” we saw the snow falling on the ground. We ran inside and yelled “ITS SNOWING!” so the whole family ran outside to play in the snow.

We were eating dinner and having such a pleseant time with the whole family. we were interacting with the family talking and telling so much fun stories and eating ham , pie, and dressing. It was so much fun !

we were playing tag outside. Then the neighbors had dogs that were really mean and somehow they were let out. We were so scared so we ran to the back yard .

Then we went inside sang songs & read verses. Even when your with your family always have fun and trust in god !
So I commend the enjoyment of life , because there is nothing better than to eat,drink,have fun,& enjoy life . Then joy will accompany then in toil all the days of life God has given them under the sun . ECCLESIASTES 8:15

President Poem

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He was born in North Bend Ohio August 20th

Benjamin Harrison was a republican in 1888

Harrison also was a solider

Moved a lot

Benjamin Harrison

Twenty-third president

People did not like him .

The last president to have a beard

President Harrison died in India Indianapolis March 13,1901

Plymouth

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Pilgrams
Landed in Cape Cod
Young ones or women could not go on the Mayflower .
Mayflower and Speedwell
On Aug. 15 1620 ,a group of separatists left Plymouth .
Unfortunately the Speedell leaked .
Thanksgiving
Half of the setters died within 3 months .

                                                                      Plymouth
I would like to live in Plymouth because . . . I think it would be cool to see what it looked like . It also would be cool to were those puffy dresses.