| SUNDAY | ||||||||||||||||||||||||||
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Breakfast= Quakers instant blueberry oatmeal
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Nutrients=160 cal., 2g. of total fat, .5 grams saturated fat, 0 chlolestral, 105 mg. of sodium, and 360 mg. of potassium
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Lunch= Herbed cheese and tomato sandwich
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Nutrients=367.8 cal., 4g total fat, 1.6g.of saturated fat, 15.0g. of Cholesterol, 684.7g. of sodium, Potassium 518.5 mg, Total Carbohydrate 55.8 g
Dietary Fiber 13.0 g, Sugars 9.5 g, Protein 31.8 g |
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Dinner= Spicy pasta with Tilapia
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Nutrients=Calories
435 calorie Total Fat 9 grams Saturated Fat 1 grams Cholesterol 28 milligrams Sodium 71 milligrams Carbohydrates 63 grams Dietary Fiber 13 grams Protein 24 grams |
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| MONDAY | ||||||||||||||||||||||||||
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Breakfast=
Nut Butter, Banana, and Chia Seed Toast |
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Nutrition=• Calories: 209.9 • Fat: 9.6 g • Carb: 27.6 g • Fiber: 5.1 g • Protein: 8.5 g • Sugar: 9.7 g • Sodium: 175.8 mg X2 if you want two pieces of toast
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Lunch=Hawaiian Veggie Burger
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Nutrition=Calories 92 Sodium 20 mg
Total Fat 2 g Potassium 116 mg Saturated 1 g Total Carbs 21 g Polyunsaturated 0 g Dietary Fiber 0 g Monounsaturated 0 g Sugars 15 g Trans 0 g Protein 1 g Cholesterol 0 mg |
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Dinner=Maple-Mustard Roasted Salmon.
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Nutients=Calories 210.1
Total Fat 9.2 g Saturated Fat 1.4 g Polyunsaturated Fat 3.7 g Monounsaturated Fat 3.1 g Cholesterol 80.7 mg Sodium 145.9 mg Potassium 716.3 mg Total Carbohydrate 0.4 g Dietary Fiber 0.0 g Sugars 0.0 g Protein 29.0 g |
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| TUESDAY | ||||||||||||||||||||||||||
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Breakfast=Egg White Breakfast Burrito
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nutrients=Calories 208.2
Total Fat 3.6 g Saturated Fat 1.7 gCholesterol 0.0 mg Sodium 516.0 mg Potassium 296.2 mg Total Carbohydrate 31.4 g |
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Lunch=Spicy Black Bean Burrito
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nutrients=Calories 377.6
Total Fat 14.6 g Saturated Fat 7.2 g Polyunsaturated Fat 0.5 g Monounsaturated Fat 3.2 g Cholesterol 35.5 mg Sodium 581.4 mg Potassium 352.3 mg Total Carbohydrate 45.4 g Dietary Fiber 11.5 g Sugars 1.0 g Protein 19.1 g |
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Dinner=Shrimp and Snow Pea Salad
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nutrients=
Calories 250 Sodium 490 mg Total Fat 11 g Potassium 0 mg Saturated 2 g Total Carbs 7 g Polyunsaturated 0 g Dietary Fiber 1 g Monounsaturated 0 g Sugars 3 g Trans 0 g Protein 28 g Cholesterol 205 mg |
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| Wednesday | ||||||||||||||||||||||||||
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Breakfast=Quinoa Fruit Salad
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nutrients=
Calories in Quinoa Fruit Salad With Honey Lime Dressing Nutrition Facts Calories 246 Sodium 13 mg |
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Lunch=Crunchy Tuna Wrap
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nutrients=Calories 369.3
Total Fat 4.8 g Saturated Fat 1.6 g Polyunsaturated Fat 0.6 g Monounsaturated Fat 0.0 g Cholesterol 59.4 mg Sodium 1,295.0 mg Potassium 304.6 mg Total Carbohydrate 40.5 g Dietary Fiber 4.5 g Sugars 18.8 g Protein 40.0 g |
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| Dinner= Vegetable Gumbo | le gumbo | |||||||||||||||||||||||||
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nutrients=Calories 210 Sodium 309 mg
Total Fat 6 g Potassium 0 mg Saturated 2 g Total Carbs 32 g Polyunsaturated 0 g Dietary Fiber 6 g Monounsaturated 0 g Sugars 8 g Trans 0 g Protein 8 g Cholesterol 0 mg |
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| Thursday | ||||||||||||||||||||||||||
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Breakfast=Chocolate Quinoa Breakfast Bowl
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nutrients=Calories 236Kcal14%
Total Fat 6.7g11% Saturated Fat 3.1g18% Sodium 120mg5% Total Carbohydrate 40.9g17% Dietary Fiber 4g16% Sugars 9g21% Protein 7.5g16% |
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Lunch=Spiced Chickpea Pita
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nutrients=Calories 437.5
Total Fat 11.7 g Saturated Fat 2.3 g Polyunsaturated Fat 4.1 g Monounsaturated Fat 3.8 g Cholesterol 4.2 mg Sodium 1,086.2 mg Potassium 645.2 mg Total Carbohydrate 71.0 g Dietary Fiber 12.1 g Sugars 3.7 g Protein 17.7 g |
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Dinner=sloppy joes
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nutrients=Calories 240.0
Total Fat 0.0 g Saturated Fat 0.0 g Polyunsaturated Fat 0.0 g Monounsaturated Fat 0.0 g Cholesterol 0.0 mg Sodium 2,560.0 mg Potassium 0.0 mg Total Carbohydrate 52.0 g Dietary Fiber 4.0 g Sugars 32.0 g Protein 4.0 g |
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| Friday | ||||||||||||||||||||||||||
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Breakfast=Quinoa and Chia Porridge
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nutrients=
Calories 8 Sodium 0 mg Total Fat 0 g Potassium 0 mg Saturated 0 g Total Carbs 0 g Polyunsaturated 0 g Dietary Fiber 0 g Monounsaturated 0 g Sugars 0 g Trans 0 g Protein 0 g Cholesterol 0 mg |
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Lunch=Turkey Wrap
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with tomato lettuce and cheese
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nutrients=Calories 71 Sodium 0 mg
Total Fat 0 g Potassium 0 mg Saturated 0 g Total Carbs 0 g Polyunsaturated 0 g Dietary Fiber 0 g Monounsaturated 0 g Sugars 0 g Trans 0 g Protein 0 g Cholesterol 0 mg |
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Dinner=Soy-Glazed Salmon with Cucumber-Avocado Salad
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nutrients=Calories 17 Sodium 0 mg
Total Fat 0 g Potassium 0 mg Saturated 0 g Total Carbs 5 g Polyunsaturated 0 g Dietary Fiber 0 g Monounsaturated 0 g Sugars 5 g Trans 0 g Protein 0 g Cholesterol 0 mg |
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| Saturday | ||||||||||||||||||||||||||
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Breakfast=Berry and Yogurt Smoothie
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nutrients=Calories 191.8
Total Fat 1.4 g Saturated Fat 0.3 g Polyunsaturated Fat 0.5 g Monounsaturated Fat 0.2 g Cholesterol 1.8 mg Sodium 73.1 mg Potassium 603.7 mg Total Carbohydrate 41.3 g Dietary Fiber 5.3 g Sugars 21.8 g Protein 6.7 g |
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Lunch= 6oz steak
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nutrition=Calories 1,520 Sodium 1,065 mg
Total Fat 111 g Potassium 558 mg Saturated 67 g Total Carbs 35 g Polyunsaturated 0 g Dietary Fiber 2 g Monounsaturated 10 g Sugars 16 g Trans 0 g Protein 88 g Cholesterol 763 mg |
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| Dinner= | ||||||||||||||||||||||||||
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nutrients=Calories 377.6
Total Fat 14.6 gCholesterol 35.5 mg Sodium 581.4 mg Potassium 352.3 mg Total Carbohydrate 45.4 gDietary Fiber 11.5 g Sugars 1.0 g Protein 19.1 g |
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1 Week menu(Health Class)
on