This Week’s Menu


Monday-Wednesday Selections

*New Item* Chicken, Cucumber, & Watermelon Salad (Gluten Free)

Succulent marinated chicken breast diced and served with cucumber and watermelon with lime juice and mint served over fresh spring mix.

Diet: Calories: 218 Protein: 29g Carbs: 12g Fiber: 3g Fat: 6g Sodium: 128mg

Maintenance: Calories: 279 Protein: 38g Carbs: 16g Fiber: 3g Fat: 7g Sodium: 154mg

Bulk: Calories: 364 Protein: 48g Carbs: 25g Fiber: 4g Fat: 8g Sodium: 196mg

*New Item* Stuffed Acorn Squash

Lean ground turkey stuffing inside a baked acorn squash half, served with fresh oven roasted okra.

Diet: Calories: 316 Protein: 23g Carbs: 28g Fiber: 11g Fat: 8g Sodium: 592mg

Maintenance: Calories: 366 Protein: 28g Carbs: 41g Fiber: 12g Fat: 10g Sodium: 622mg

Bulk: Calories: 572 Protein: 45g Carbs: 62g Fiber: 20g Fat: 16g Sodium: 984mg

BBQ Chicken Thighs *New Side*

Boneless skinless chicken thighs seared and coated with BBQ sauce served with a shaved Brussel sprout slaw.

Diet: Calories: 323 Protein: 27g Carbs: 20g Fiber: 4g Fat: 15g Sodium: 380mg

Maintenance: Calories: 419 Protein: 34g Carbs: 28g Fiber: 5g Fat: 19g Sodium: 475mg

Bulk: Calories: 515 Protein: 41g Carbs: 36g Fiber: 6g Fat: 23g Sodium: 570mg

Garlic Chicken Breast *GF*

Marinated boneless skinless chicken breast cutlets infused with garlic and extra virgin olive oil served with parsley new potatoes and seared jalapeno cabbage.

Diet: Calories: 336 Protein: 38g Carbs: 19g Fiber: 4g Fat: 12g Sodium: 202mg

Maintenance: Calories: 400 Protein: 48g Carbs: 25g Fiber: 5g Fat: 12g Sodium: 226mg

Bulk: Calories: 566 Protein: 59g Carbs: 42g Fiber: 7g Fat: 18g Sodium: 256mg

Salisbury Steak

Seasoned, lean ground beef, grilled and topped with sautéed mushrooms served over quinoa pilaf
and stewed spinach.

Diet: Calories: 385 Protein: 40g Carbs: 27g Fiber: 11g Fat: 13g Sodium: 457mg

Maintenance: Calories: 468 Protein: 49g Carbs: 32g Fiber: 12g Fat: 16g Sodium: 592mg

Bulk: Calories: 619 Protein: 60g Carbs: 52g Fiber: 15g Fat: 19g Sodium: 949mg

Tri Salad Sampler

Fresh chicken, tuna, and egg salads all made with our own freshly made dressings and served with leaf lettuce, sliced tomato, and a whole wheat tortilla.

Diet: Calories: 426 Protein: 30g Carbs: 36g Fiber: 5g Fat: 18g Sodium: 990mg

Maintenance: Calories: 472 Protein: 35g Carbs: 38g Fiber: 6g Fat: 20g Sodium: 1130mg

Bulk: Calories: 598 Protein: 40g Carbs: 51g Fiber: 7g Fat: 26g Sodium: 1264mg

Thursday – Weekend Selections

*New Item* Almond Crusted Salmon (Gluten Free)

Hand cut salmon filets crusted with chopped almonds, oven baked, and served with sweet potato casserole and creamed spinach.

Diet: Calories: 454 Protein: 33g Carbs: 22g Fiber: 5g Fat: 26g Sodium: 244mg

Maintenance: Calories: 573 Protein: 41g Carbs: 28g Fiber: 7g Fat: 33g Sodium: 263mg

Bulk: Calories: 763 Protein: 49g Carbs: 45g Fiber: 10g Fat: 43g Sodium: 314mg

*New Item* Country Curry (Gluten Free)

Slow roasted pork pulled and stewed with andouille sausage, diced onions, peppers, celery, potatoes, green peas, and garbanzo beans in a rich curry stew finished with plain Greek yogurt and topped with riced cauliflower.

Diet: Calories: 386 Protein: 30g Carbs: 26g Fiber: 6g Fat: 18g Sodium: 551mg

Maintenance: Calories: 520 Protein: 40g Carbs: 36g Fiber: 7g Fat: 24g Sodium: 668mg

Bulk: Calories: 670 Protein: 52g Carbs: 48g Fiber: 9g Fat: 30g Sodium: 785mg

Baked Ziti with Meatsauce

Whole wheat ziti with vegetable marinara and lean seasoned ground turkey topped with low fat mozzarella and baked till golden brown.

Diet: Calories: 442 Protein: 42g Carbs: 28g Fiber: 5g Fat: 18g Sodium: 646mg

Maintenance: Calories: 554 Protein: 52g Carbs: 37g Fiber: 6g Fat: 22g Sodium: 670mg

Bulk: Calories: 788 Protein: 64g Carbs: 70g Fiber: 8g Fat: 28g Sodium: 1042mg

Beef Tips Burgundy

Sirloin tips slow simmered until fork tender with sliced mushrooms and served over cauliflower rice pilaf with sautéed green beans.

Diet: Calories: 396 Protein: 37g Carbs: 26g Fiber: 4g Fat: 16g Sodium: 244mg

Maintenance: Calories: 487 Protein: 45g Carbs: 34g Fiber: 5g Fat: 19g Sodium: 320mg

Bulk: Calories: 654 Protein: 56g Carbs: 58g Fiber: 6g Fat: 22g Sodium: 576mg

Seared Chicken Piccata

Seasoned chicken breast floured and seared then baked topped with a caper cream sauce served with lemon broccoli.

Diet: Calories: 297 Protein: 32g Carbs: 22g Fiber: 4g Fat: 9g Sodium: 550mg

Maintenance: Calories: 393 Protein: 40g Carbs: 29g Fiber: 6g Fat: 13g Sodium: 740mg

Bulk: Calories: 526 Protein: 51g Carbs: 40g Fiber: 9g Fat: 18g Sodium: 930mg

Turkey Ropa Vieja

Slow roasted boneless skinless turkey breast simmered in a rich tomato sauce with onions and peppers served with white rice and green peas topped with oven baked plantains.

Diet: Calories: 380 Protein: 43g Carbs: 43g Fiber: 4g Fat: 4g Sodium: 515mg

Maintenance: Calories: 473 Protein: 52g Carbs: 55g Fiber: 5g Fat: 5g Sodium: 543mg

Bulk: Calories: 647 Protein: 63g Carbs: 83g Fiber: 7g Fat: 7g Sodium: 571mg


Breakfast Selections

Breakfast: Protein Peach Oatmeal

Steel cut oats made with 30gr of whey isolate protein and diced sweet peaches.

Diet: Calories: 263 Protein: 27g Carbs: 14g Fiber: 6g Fat: 11g Sodium: 62mg

Maintenance: Calories: 288 Protein: 28g Carbs: 17g Fiber: 7g Fat: 12g Sodium: 63mg

Bulk: Calories: 380 Protein: 31g Carbs: 28g Fiber: 9g Fat: 16g Sodium: 66mg

Breakfast: Ciabatta French Toast

Thick sliced ciabatta bread dredged in egg mixture and served with turkey bacon and sugar-free syrup.

Diet: Calories: 220 Protein: 12g Carbs: 25g Fiber: 3g Fat: 8g Sodium: 503mg

Maintenance: Calories: 315 Protein: 15g Carbs: 39g Fiber: 5g Fat: 11g Sodium: 678mg

Bulk: Calories: 486 Protein: 23g Carbs: 67g Fiber: 7g Fat: 14g Sodium: 1192mg

Breakfast: Quiche Florentine (Keto Friendly) *GF*

Our 50/50 whole egg/egg white blend filled with low fat cheese, smoked sausage, diced onion, diced tomatoes and fresh baby spinach.

Diet: Calories: 462 Protein: 29g Carbs: 10g Fiber: 3g Fat: 34g Sodium: 899mg

Maintenance: Calories: 508 Protein: 36g Carbs: 10g Fiber: 3g Fat: 36g Sodium: 989mg

Bulk: Calories: 594 Protein: 43g Carbs: 11g Fiber: 4g Fat: 42g Sodium: 1080mg

Paleo Selections

Paleo: Pesto Beef Skewers (Keto Friendly) *GF*

Grilled pesto beef skewers with sliced tomato and avocado.

Diet: Calories: 372 Protein: 36g Carbs: 16g Fiber: 10g Fat: 20g Sodium: 418mg

Maintenance: Calories: 418 Protein: 45g Carbs: 17g Fiber: 10g Fat: 22g Sodium: 132mg

Bulk: Calories: 463 Protein: 53g Carbs: 17g Fiber: 11g Fat: 23g Sodium: 154mg

Paleo: Shrimp Salad (Keto Friendly) *GF*

Shrimp salad served over bitter greens.

Diet: Calories: 236 Protein: 23g Carbs: 9g Fiber: 3g Fat: 12g Sodium: 536mg

Maintenance: Calories: 278 Protein: 28g Carbs: 10g Fiber: 4g Fat: 14g Sodium: 670mg

Bulk: Calories: 324 Protein: 33g Carbs: 12g Fiber: 5g Fat: 16g Sodium: 804mg

Vegan Selections

Vegetarian: Egg Salad Wrap

Egg salad wrap with lettuce, tomato, and sun chips.

Diet: Calories: 366 Protein: 22g Carbs: 38g Fiber: 6g Fat: 14g Sodium: 785mg

Maintenance: Calories: 457 Protein: 27g Carbs: 40g Fiber: 6g Fat: 21g Sodium: 930mg

Bulk: Calories: 651 Protein: 37g Carbs: 56g Fiber: 8g Fat: 31g Sodium: 1250mg

Vegetarian: Sesame Seared Tofu

Seared tofu served with stir-fry veggies and fried rice.

Diet: Calories: 298 Protein: 14g Carbs: 29g Fiber: 4g Fat: 14g Sodium: 444mg

Maintenance: Calories: 444 Protein: 19g Carbs: 39g Fiber: 5g Fat: 17g Sodium: 655mg

Bulk: Calories: 629 Protein: 34g Carbs: 67g Fiber: 7g Fat: 25g Sodium: 1086mg

Keto Selections

Keto: Tuna Salad “Wrap” *GF*

Tuna salad with diced onion, celery, bell pepper, and diced hardboiled egg served atop green leaf lettuce “wrap” accompanied with apple fries.

Diet: Calories: 318 Protein: 24g Carbs: 15g Fiber: 3g Fat: 18g Sodium: 536mg

Maintenance: Calories: 360 Protein: 29g Carbs: 16g Fiber: 3g Fat: 20g Sodium: 670mg

Bulk: Calories: 402 Protein: 34g Carbs: 17g Fiber: 4g Fat: 22g Sodium: 804mg

Keto: Beef and Broccoli *GF*

Thin strips of hand cut beef stir fried in sesame oil with peppers, onions, mushrooms, and broccoli served over spaghetti squash.

Diet: Calories: 393 Protein: 38g Carbs: 13g Fiber: 6g Fat: 21g Sodium: 734mg

Maintenance: Calories: 473 Protein: 46g Carbs: 16g Fiber: 7g Fat: 25g Sodium: 750mg

Bulk: Calories: 575 Protein: 54g Carbs: 20g Fiber: 7g Fat: 31g Sodium: 766mg

Dessert Selections

Dessert: Chocolate Chip Walnut Cookies

Chocolate chip cookies with walnuts.