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Nutritional Information (per serving)

Breakfast

Scrambled Eggs and Cream Cheese
Calories: 181, Carbohydrate: 1 g, Protein: 13 g, Total Fat: 13 g, Saturated Fat: 5g, Sodium: 225 mg, Cholesterol: 383 mg, Fiber: 0 g
Fried Eggs Over Broiled Tomatoes
Calories: 202 , Carbohydrate: 3 g, Protein: 9 g, Total Fat: 18 g, Saturated Fat: 4 g, Sodium: 391 mg, Cholesterol: 190 mg, Fiber: 1 g
Soft-boiled Eggs on Toast aka The Granny Egg
Calories: 269, Carbohydrate: 15 g, Protein: 15 g, Total Fat: 16 g, Saturated Fat: 7 g, Sodium: 322 mg, Cholesterol: 388 mg, Fiber: 1 g


Sweet Pea, Onion Frittata
Calories: 272, Carbohydrate: 9 g, Protein: 17 g, Total Fat: 18 g, Saturated Fat: 5 g, Sodium: 721 mg, Cholesterol: 377 mg, Fiber: 2 g
Huevos Rancheros
Calories: 283, Carbohydrate: 35 g, Protein: 13 g, Total Fat: 10 g, Saturated Fat: 2 g, Sodium: 1156 mg, Cholesterol: 186 mg, Fiber: 11 g
Shepherd’s French Toast
Calories: 215, Carbohydrate: 22 g, Protein: 9 g, Total Fat: 10 g, Saturated Fat: 4 g, Sodium: 227 mg, Cholesterol: 127 mg, Fiber: 1 g


Lemon Ricotta Pancakes
Calories: 76, Carbohydrate: 9 g, Protein: 3 g, Total Fat: 3 g, Saturated Fat: 2 g, Sodium: 151 mg, Cholesterol: 32 mg, Fiber: 1 g
Banana-Date Muffins
Calories: 196, Carbohydrate: 31 g, Protein: 4 g, Total Fat: 8 g, Saturated Fat: 1 g, Sodium: 224 mg, Cholesterol: 1 mg, Fiber: 5 g
Fresh Berry Crumb Cake
Calories: 335, Carbohydrate: 48 g, Protein: 5 g, Total Fat: 14 g, Saturated Fat: 8 g, Sodium: 204 mg, Cholesterol: 71 mg, Fiber: 2 g



Chicken

Pan Roasted Chicken Breasts
Calories: 244, Carbohydrate: 0 g, Protein: 40 g, Total Fat: 8 g, Saturated Fat: 2 g, Sodium: 337 mg, Cholesterol: 110 mg, Fiber: 0 g
Skillet Roasted Potatoes and Chicken
Calories: 483, Carbohydrate: 30 g, Protein: 34 g, Total Fat: 24 g, Saturated Fat: 6 g, Sodium: 865 mg, Cholesterol: 137 mg, Fiber: 3 g
Chicken with Rice and Peas
Calories: 814, Carbohydrate: 62 g, Protein: 49 g, Total Fat: 40 g, Saturated Fat: 11 g, Sodium: 459 mg, Cholesterol: 188 mg, Fiber: 6 g


Rosemary Chicken Under a “Brick”
Calories: 394, Carbohydrate: 0 g, Protein: 38 g, Total Fat: 26 g, Saturated Fat: 7g, Sodium: 609 mg, Cholesterol: 140 mg, Fiber: 0 g
Fast & Juicy Herb Grilled Chicken
Calories: 227, Carbohydrate: 1 g, Protein: 40 g, Total Fat: 6 g, Saturated Fat: 1 g, Sodium: 337 mg, Cholesterol: 110 mg, Fiber: 1 g
Crispy Chicken Cutlets with Arugula and Lemon
Calories: 448, Carbohydrate: 20 g, Protein: 32 g, Total Fat: 27 g, Saturated Fat: 5 g, Sodium: 612 mg, Cholesterol: 159 mg, Fiber: 4 g


Roasted Chicken, Sweet Potatoes and Tomatoes
Calories: 460, Carbohydrate: 25 g, Protein: 33 g, Total Fat: 25 g, Saturated Fat: 6 g, Sodium: 650 mg, Cholesterol: 107 mg, Fiber: 5 g
Sweet and Spicy Chicken Wings
Calories: 412, Carbohydrate: 8 g, Protein: 33 g, Total Fat: 27 g, Saturated Fat: 7 g, Sodium: 826 mg, Cholesterol: 101 mg, Fiber: 1 g
Barbecue Chicken
Calories: 274, Carbohydrate: 8 g, Protein: 31 g, Total Fat: 13 g, Saturated Fat: 3 g, Sodium: 564 mg, Cholesterol: 102 mg, Fiber: 0 g


Yogurt & Cumin Chicken
Calories: 270, Carbohydrate: 3 g, Protein: 32 g, Total Fat: 14 g, Saturated Fat: 4 g, Sodium: 480 mg, Cholesterol: 106 mg, Fiber: 1 g
Mustard & Rosemary Chicken
Calories: 285, Carbohydrate: 5 g, Protein: 31 g, Total Fat: 15 g, Saturated Fat: 4 g, Sodium: 582 mg, Cholesterol: 102 mg, Fiber: 0 g
Lemon & Sage Chicken
Calories: 308, Carbohydrate: 2 g, Protein: 30 g, Total Fat: 19 g, Saturated Fat: 4 g, Sodium: 463 mg, Cholesterol: 102 mg, Fiber: 1 g


Seriously Basic Roast Chicken
Calories: 489, Carbohydrate: 0 g, Protein: 49 g, Total Fat: 31 g, Saturated Fat: 8 g, Sodium: 632 mg, Cholesterol: 156 mg, Fiber: 0 g


Meat

Simple Peppercorn Steak
Calories: 475, Carbohydrate: 1 g, Protein: 45 g, Total Fat: 31 g, Saturated Fat: 11 g, Sodium: 574 mg, Cholesterol: 163 mg, Fiber: 1 g
Herb Roasted Beef with Potatoes and Carrots
Calories: 625, Carbohydrate: 37 g, Protein: 50 g, Total Fat: 30 g, Saturated Fat: 9 g, Sodium: 775 mg, Cholesterol: 145 mg, Fiber: 6 g
Chili Rubbed Skirt Steak Tacos with Salsa and Guacamole
Calories: 331, Carbohydrate: 29 g, Protein: 24 g, Total Fat: 12 g, Saturated Fat: 4 g, Sodium: 638 mg, Cholesterol: 51 mg, Fiber: 2 g


Salsa
Calories: 53, Carbohydrate: 5 g, Protein: 1 g, Total Fat: 4 g, Saturated Fat: 1 g, Sodium: 247 mg, Cholesterol: 0 mg, Fiber: 1 g
Guacamole
Calories: 175, Carbohydrate: 10 g, Protein: 2 g, Total Fat: 16 g, Saturated Fat: 2 g, Sodium: 250 mg, Cholesterol: 0 mg, Fiber: 7 g
The Most Simple, Broiled, Perfect Hamburger
Calories: 409, Carbohydrate: 22 g, Protein: 34 g, Total Fat: 19 g, Saturated Fat: 7 g, Sodium: 530 mg, Cholesterol: 104 mg, Fiber: 1 g


Your First Chili
Calories: 428, Carbohydrate: 47 g, Protein: 27 g, Total Fat: 15 g, Saturated Fat: 5 g, Sodium: 1167 mg, Cholesterol: 51 mg, Fiber: 16 g
Bacon-Wrapped Meatloaf
Calories: 413, Carbohydrate: 8 g, Protein: 33 g, Total Fat: 27 g, Saturated Fat: 10 g, Sodium: 674 mg, Cholesterol: 172 mg, Fiber: 1 g
Pork Loin with Apples Onions
Calories: 488, Carbohydrate: 26 g, Protein: 34 g, Total Fat: 28 g, Saturated Fat: 8 g, Sodium: 597 mg, Cholesterol: 94 mg, Fiber: 5 g


Apple Cider Pork Chops
Calories: 324, Carbohydrate: 4 g, Protein: 35 g, Total Fat: 18 g, Saturated Fat: 5 g, Sodium: 579 mg, Cholesterol: 117 mg, Fiber: 0 g
Broiled Lamb Chops with Mint Jelly
Calories: 337, Carbohydrate: 9 g, Protein: 24 g, Total Fat: 22 g, Saturated Fat: 9 g, Sodium: 436 mg, Cholesterol: 96 mg, Fiber: 0 g


Fish

Roasted Striped Bass and Tomatoes
Calories: 270, Carbohydrate: 7 g, Protein: 32 g, Total Fat: 12 g, Saturated Fat: 2 g, Sodium: 610 mg, Cholesterol: 140 mg, Fiber: 2 g
Succulent Lemon-Thyme Salmon
Calories: 217, Carbohydrate: 2 g, Protein: 34 g, Total Fat: 7 g, Saturated Fat: 2 g, Sodium: 325 mg, Cholesterol: 80 mg, Fiber: 0
Breadcrumb Bass
Calories: 278, Carbohydrate: 10 g, Protein: 33 g, Total Fat: 11 g, Saturated Fat: 2 g, Sodium: 294 mg, Cholesterol: 140 mg, Fiber: 0 g


Perfect Halibut over Spinach
Calories: 217, Carbohydrate: 9 g, Protein: 32 g, Total Fat: 6 g, Saturated Fat: 1 g, Sodium: 585 mg, Cholesterol: 81 mg, Fiber: 4 g
Hoisin Halibut
Calories: 237, Carbohydrate: 11 g, Protein: 33 g, Total Fat: 6 g, Saturated Fat: 1 g, Sodium: 512 mg, Cholesterol: 84 mg, Fiber: 2 g
Crispy Shrimp
Calories: 228, Carbohydrate: 17 g, Protein: 17 g, Total Fat: 10 g, Saturated Fat: 1 g, Sodium: 921 mg, Cholesterol: 143 mg, Fiber: 1 g


Stewy Shrimp with Tomatoes and White Beans
Calories: 358, Carbohydrate: 35 g, Protein: 31 g, Total Fat: 9 g, Saturated Fat: 1 g, Sodium: 1479 mg, Cholesterol: 214 mg, Fiber: 6 g


Pasta and Pizza

Sweet Cherry Tomato Pasta
Calories: 502, Carbohydrate: 76 g, Protein: 20 g, Total Fat: 16 g, Saturated Fat: 6 g, Sodium: 442 mg, Cholesterol: 25 mg, Fiber: 13 g
Freaky Greek Pasta
Calories: 557, Carbohydrate: 76 g, Protein: 24 g, Total Fat: 21 g, Saturated Fat: 8 g, Sodium: 533 mg, Cholesterol: 40 mg, Fiber: 11 g
Turkey Bolognese
Calories: 580, Carbohydrate: 87 g, Protein: 35 g, Total Fat: 14 g, Saturated Fat: 3 g, Sodium: 774 mg, Cholesterol: 63 mg, Fiber: 12 g


Baked Egg Noodles and Cheese
Calories: 664, Carbohydrate: 66 g, Protein: 30 g, Total Fat: 30 g, Saturated Fat: 17 g, Sodium: 543 mg, Cholesterol: 204 mg, Fiber: 3 g
Spaghetti Marinara
Calories: 417, Carbohydrate: 80 g, Protein: 16 g, Total Fat: 7 g, Saturated Fat: 1 g, Sodium: 410 mg, Cholesterol: 0 mg, Fiber: 14 g
Slow Cooker Lasagna
Calories: 584, Carbohydrate: 61 g, Protein: 33 g, Total Fat: 25 g, Saturated Fat: 15 g, Sodium: 819 mg, Cholesterol: 90 mg, Fiber: 8 g


Cacio e Pepe
Calories: 525, Carbohydrate: 69 g, Protein: 26 g, Total Fat: 18 g, Saturated Fat: 11 g, Sodium: 547 mg, Cholesterol: 57 mg, Fiber: 8 g
Slammin’ Pasta with Clams
Calories: 465, Carbohydrate: 72 g, Protein: 25 g, Total Fat: 10 g, Saturated Fat: 1 g, Sodium: 87 mg, Cholesterol: 31 mg, Fiber: 11 g
Pesto Pasta
Calories: 509, Carbohydrate: 70 g, Protein: 16 g, Total Fat: 21 g, Saturated Fat: 3 g, Sodium: 455 mg, Cholesterol: 4 mg, Fiber: 8 g


Pizza Margherita
Calories: 465, Carbohydrate: 59 g, Protein: 21 g, Total Fat: 15 g, Saturated Fat: 8 g, Sodium: 749 mg, Cholesterol: 45 mg, Fiber: 1 g


Vegetables

Broccoli with Golden Raisins and Garlic
Calories: 151, Carbohydrate: 14 g, Protein: 4 g, Total Fat: 11 g, Saturated Fat: 1 g, Sodium: 271 mg, Cholesterol: 0 mg, Fiber: 4 g
Green Beans with Almonds
Calories: 124, Carbohydrate: 8 g, Protein: 3 g, Total Fat: 10 g, Saturated Fat: 1 g, Sodium: 187 mg, Cholesterol: 0 mg, Fiber: 3 g
Sautéed Spinach and Garlic
Calories: 88, Carbohydrate: 4 g, Protein: 3 g, Total Fat: 7 g, Saturated Fat: 1 g, Sodium: 215 mg, Cholesterol: 0 mg, Fiber: 3 g


Smashed Red Potatoes with Chives
Calories: 203, Carbohydrate: 27 g, Protein: 5 g, Total Fat: 9 g, Saturated Fat: 2 g, Sodium: 236 mg, Cholesterol: 4 mg, Fiber: 3 g
Roasted Asparagus with Lemon
Calories: 43, Carbohydrate: 2 g, Protein: 1 g, Total Fat: 3 g, Saturated Fat: 1 g, Sodium: 128 mg, Cholesterol: 0 mg, Fiber: 1 g
Roasted Eggplant and Cherry Tomatoes
Calories: 217, Carbohydrate: 14 g, Protein: 3 g, Total Fat: 18 g, Saturated Fat: 3 g, Sodium: 370 mg, Cholesterol: 0 mg, Fiber: 7 g


Roasted Cauliflower and Sage
Calories: 101, Carbohydrate: 8 g, Protein: 3 g, Total Fat: 7 g, Saturated Fat: 1 g, Sodium: 169 mg, Cholesterol: 0 mg, Fiber: 3 g
Roasted Brussels Sprouts
Calories: 105, Carbohydrate: 9 g, Protein: 4 g, Total Fat: 7 g, Saturated Fat: 1 g, Sodium: 267 mg, Cholesterol: 0 mg, Fiber: 4 g
Carrot Fries
Calories: 122, Carbohydrate: 15 g, Protein: 1 g, Total Fat: 7 g, Saturated Fat: 1 g, Sodium: 346 mg, Cholesterol: 0 mg, Fiber: 4 g


Parsnip Fries
Calories: 173, Carbohydrate: 27 g, Protein: 2 g, Total Fat: 7 g, Saturated Fat: 1 g, Sodium: 256 mg, Cholesterol: 0 mg, Fiber: 7 g
Russet Potato Fries
Calories: 194, Carbohydrate: 31 g, Protein: 4 g, Total Fat: 7 g, Saturated Fat: 1 g, Sodium: 250 mg, Cholesterol: 0 mg, Fiber: 2 g
Roasted Lemon-Thyme Portobello Mushrooms
Calories: 98, Carbohydrate: 8 g, Protein: 4 g, Total Fat: 6 g, Saturated Fat: 4 g, Sodium: 251 mg, Cholesterol: 15 mg, Fiber: 2 g


Roasted Sweet Potato Coins
Calories: 218, Carbohydrate: 37 g, Protein: 3 g, Total Fat: 7 g, Saturated Fat: 1 g, Sodium: 335 mg, Cholesterol: 0 mg, Fiber: 5 g
Minty Sugar Snaps
Calories: 80, Carbohydrate: 10 g, Protein: 3 g, Total Fat: 3 g, Saturated Fat: 2 g, Sodium: 128 mg, Cholesterol: 8 mg, Fiber: 3 g
Summer Tomato Bruschetta
Calories: 230, Carbohydrate: 29 g, Protein: 6 g, Total Fat: 11 g, Saturated Fat: 2 g, Sodium: 455 mg, Cholesterol: 0 mg, Fiber: 3 g


Mexican Corn
Calories: 144, Carbohydrate: 23 g, Protein: 8 g, Total Fat: 5 g, Saturated Fat: 2 g, Sodium: 170 mg, Cholesterol: 9 mg, Fiber: 3 g
Kale Chips
Calories: 157, Carbohydrate: 13 g, Protein: 4 g, Total Fat: 11 g, Saturated Fat: 2 g, Sodium: 58 mg, Cholesterol: 0 mg, Fiber: 3 g


Grains & Beans

Brown Rice Pilaf
Calories: 203, Carbohydrate: 36 g, Protein: 4 g, Total Fat: 5 g, Saturated Fat: 1 g, Sodium: 249 mg, Cholesterol: 0 mg, Fiber: 3 g
Sweet Pea Bulgur Wheat Pilaf
Calories: 226, Carbohydrate: 35 g, Protein: 7 g, Total Fat: 7 g, Saturated Fat: 1 g, Sodium: 248 mg, Cholesterol: 0 mg, Fiber: 9 g
Toasted Pine Nut and Cranberry Quinoa
Calories: 291, Carbohydrate: 41 g, Protein: 7 g, Total Fat: 12 g, Saturated Fat: 1g, Sodium: 364 mg, Cholesterol: 0 mg, Fiber: 4 g


Couscous Salad with Chickpeas, Tomatoes and Mint
Calories: 340, Carbohydrate: 56 g, Protein: 13 g, Total Fat: 9 g, Saturated Fat: 1 g, Sodium: 437 mg, Cholesterol: 0 mg, Fiber: 12 g
Garlic and Rosemary Cannellini Beans
Calories: 244, Carbohydrate: 38 g, Protein: 10 g, Total Fat: 5 g, Saturated Fat: 1 g, Sodium: 745 mg, Cholesterol: 2 mg, Fiber: 10 g
Stir-fired Rice with Sunnyside-up Eggs
Calories: 362, Carbohydrate: 40 g, Protein: 14 g, Total Fat: 16 g, Saturated Fat: 5 g, Sodium: 611 mg, Cholesterol: 201 mg, Fiber: 5 g


Salads

Sesame Seed Kale Salad
Calories: 154, Carbohydrate: 14 g, Protein: 5 g, Total Fat: 10 g, Saturated Fat: 1 g, Sodium: 263 mg, Cholesterol: 0 mg, Fiber: 3 g
Kale Salad with Honey, Shallot Vinaigrette
Calories: 145, Carbohydrate: 19 g, Protein: 4 g, Total Fat: 8 g, Saturated Fat: 1 g, Sodium: 296 mg, Cholesterol: 0 mg, Fiber: 3 g
Kale Caesar
Calories: 217, Carbohydrate: 14 g, Protein: 12 g, Total Fat: 14 g, Saturated Fat: 2 g, Sodium: 970 mg, Cholesterol: 21 mg, Fiber: 3 g


Butter Lettuce Salad with Pine Nuts and Parsley
Calories: 150, Carbohydrate: 3 g, Protein: 2 g, Total Fat: 15 g, Saturated Fat: 2 g, Sodium: 170 mg, Cholesterol: 0 mg, Fiber: 1 g
Warm Spinach Salad with Blue Cheese
Calories: 240, Carbohydrate: 14 g, Protein: 9 g, Total Fat: 17 g, Saturated Fat: 7 g, Sodium: 826 mg, Cholesterol: 25 mg, Fiber: 2 g
Tomato and Watermelon Salad with Toasted Almonds
Calories: 170, Carbohydrate: 13 g, Protein: 4 g, Total Fat: 13 g, Saturated Fat: 1g, Sodium: 127 mg, Cholesterol: 0 mg, Fiber: 3 g


Chicken Salad with Apples and Basil
Calories: 362, Carbohydrate: 18 g, Protein: 40 g, Total Fat:14 g, Saturated Fat: 2 g, Sodium: 480 mg, Cholesterol: 101 mg, Fiber: 3 g



Dessert

Chocolate Chip Cookies
Calories: 161, Carbohydrate: 23 g, Protein: 2 g, Total Fat: 8 g, Saturated Fat: 5 g, Sodium: 77 mg, Cholesterol: 17 mg, Fiber: 1 g
Oatmeal, Maple and Raisin Cookies
Calories: 100, Carbohydrate: 15 g, Protein: 1 g, Total Fat: 4 g, Saturated Fat: 2 g, Sodium: 43 mg, Cholesterol: 17 mg, Fiber: 1 g
Chocolate Chia Drops
Calories: 86, Carbohydrate: 13 g, Protein: 1 g, Total Fat: 4 g, Saturated Fat: 2 g, Sodium: 7 mg, Cholesterol: 0 mg, Fiber: 2 g


Peanut Butter Drops
Calories: 95, Carbohydrate: 11 g, Protein: 2 g, Total Fat: 6 g, Saturated Fat: 2 g, Sodium: 42 mg, Cholesterol: 0 mg, Fiber: 2 g
Cherry-Ginger-Almond Drops
Calories: 95, Carbohydrate: 11 g, Protein: 2 g, Total Fat: 6 g, Saturated Fat: 2 g, Sodium: 42 mg, Cholesterol: 0 mg, Fiber: 2 g
Flourless Fudge Cake
Calories: 500, Carbohydrate: 48 g, Protein: 8 g, Total Fat: 34 g, Saturated Fat: 17 g, Sodium: 54 mg, Cholesterol: 162 mg, Fiber: 3 g


Whipped Cream
Calories: 222, Carbohydrate: 5 g, Protein: 1 g, Total Fat: 22 g, Saturated Fat: 14 g, Sodium: 23 mg, Cholesterol: 82 mg, Fiber: 0 g
Broiled Honey Nut Bananas
Calories: 376, Carbohydrate: 47 g, Protein: 6 g, Total Fat: 21 g, Saturated Fat: 5 g, Sodium: 150 mg, Cholesterol: 15 mg, Fiber: 5 g
Marinated Strawberries and Ice Cream
Calories: 209, Carbohydrate: 30 g, Protein: 4 g, Total Fat: 9 g, Saturated Fat: 5 g, Sodium: 36 mg, Cholesterol: 25 mg, Fiber: 2 g
Mixed Berry Crisp
Calories: 346, Carbohydrate: 57 g, Protein: 5 g, Total Fat: 13 g, Saturated Fat: 6 g, Sodium: 69 mg, Cholesterol: 23 mg, Fiber: 9 g