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1 Express Cups Big Crunch Carrot Cup (12oz) (Get the Good Stuff) 140 grams Blueberry & Granola Layered Yogurt Parfait 12oz (Get the Good Stuff) 310 grams Blueberry & Granola Layered Yogurt Parfait 9oz (Get the Good Stuff) 255 grams Blueberry & Granola Yogurt Parfait 12oz (Get the Good Stuff) 310 grams Fresh Fruit Mix (16oz) (Get the Good Stuff) 460 grams Fruit Cup (12 oz) (Get the Good Stuff) 225 grams Fruit Cup w/ Honey Greek Yogurt Dip 12oz (Get the Good Stuff) 246 grams Fruit Cup w/ Vanilla Greek Yogurt 12oz (Get the Good Stuff) 243 grams Grape Cup (9oz) (Get the Good Stuff) 170 grams Grapefruit Mint Salad (9oz) (Get the Good Stuff) 223 grams Greek Yogurt & Mixed Berry Quinoa Granola (Get the Good Stuff) 202 grams Greek Yogurt & Strawberry w Quinoa Granola (Get the Good Stuff) 233 grams Greek Yogurt Cheesecake Parfait (Get the Good Stuff) 205 grams Honey Greek Yogurt Parfait w/ Blueberries 9oz (Get the Good Stuff) 255 grams Honey Greek Yogurt Parfait w/ Mixed Berries 9oz (Get the Good Stuff) 260 grams Honey Greek Yogurt Parfait w/ Strawberries 9oz (Get the Good Stuff) 235 grams Key Lime Greek Yogurt Cheesecake Parfait 9oz (Get the Good Stuff) 205 grams Key Lime Greek Yogurt Parfait w Strawberry 9oz (Get the Good Stuff) 240 grams Mandarin Orange Yogurt Parfait 9 oz (Get the Good Stuff) 265 grams Mix Berry & Granola Layered Yogurt Parfait 12oz (Get the Good Stuff) 310 grams Mix Berry & Granola Layered Yogurt Parfait 9oz (Get the Good Stuff) 260 grams Mix Berry & Granola Yogurt Parfait 12oz (Get the Good Stuff) 310 grams Peach & Greek Yogurt Parfait 9oz (Get the Good Stuff) 204 grams Pineapple Coconut Greek Yogurt Parfait (Get the Good Stuff) 204 grams Pineapple Cup (9oz) (Get the Good Stuff) 160 grams Pineapple Fruit Parfait Cup (12oz) (Get the Good Stuff) 260 grams Strawberries w/ Honey Greek Yogurt Dip12oz (Get the Good Stuff) 193 grams Strawberries w/ Vanilla Yogurt Dip 12oz (Get the Good Stuff) 220 grams Strawberry & Granola Layered Yogrt Parfait 12oz (Get the Good Stuff) 300 grams Strawberry & Granola Layered Yogurt Parfait 9oz (Get the Good Stuff) 235 grams Strawberry & Granola Yogurt Parfait 12oz (Get the Good Stuff) 300 grams Vanilla Greek Yogurt Parfait w Strawberries 9oz (Get the Good Stuff) 235 grams Vanilla Greek Yogurt Parfait w/ Blueberries 9oz (Get the Good Stuff) 255 grams Vanilla Greek Yogurt Parfait w/ Mix Berries 9oz (Get the Good Stuff) 260 grams Veggie Cup (12oz) (Get the Good Stuff) 190 grams Veggie Cup (20oz) (Get the Good Stuff) 250 grams Watermelon Cup (9oz) (Get the Good Stuff) 160 grams Watermelon Fruit Parfait Cup (12oz) (Get the Good Stuff) 240 grams Berry Brownie Parfait (9oz) 124 grams Caprese Cup 9oz 82 grams Carrot Cake Cheesecake Parfait 145 grams Cherry Cheesecake Parfait 217 grams Chocolate Scary Mousse Parfait 114 grams Coconut Cranberry Rice Pudding Parfait 204 grams Coffee Cake Cheesecake Parfait 150 grams Nutella Oreo Cheesecake Parfait 9oz 193 grams Pretzel & Hummus Snack Cup (12oz) 90 grams Strawberries & Cream Parfait (9oz) 145 grams Tiramisu Parfait 125 grams
2 Express Entrée Salads (35 oz) Asian Spinach Salad (35oz) (Get the Good Stuff) 220 grams Chicken Caesar Salad (35oz) (Get the Good Stuff) 335 grams Chickpea Bocconcini Spinach Salad (35 oz) (Get the Good Stuff) 371 grams Dukkah Chicken Spinach Salad (35oz) (Get the Good Stuff) 339 grams Harvest Salad (35oz) (Get the Good Stuff) 425 grams Mandarin Chicken Salad (35oz) (Get the Good Stuff) 350 grams Mediterranean Chopped Salad w/ Hummus 35oz (Get the Good Stuff) 435 grams Mexican Chopped Salad w/ Guacamole (35 oz) (Get the Good Stuff) 435 grams Southwest Cobb Salad (35oz) (Get the Good Stuff) 370 grams Superfood Energy Salad & Balsamic Dressing 35oz (Get the Good Stuff) 309 grams Blackened Chicken Salad w/ Balsamic (35oz) 242 grams Chicken BLT Salad (35oz) 350 grams Julienne Salad (35oz) 370 grams Mediterranean Salad (35oz) 430 grams Tuscan Crunch Entree Salad (35 oz) 440 grams Express Medium Salads (24 oz) Caesar Salad (24oz) (Get the Good Stuff) 170 grams Cranberry & Walnut Salad (24oz) (Get the Good Stuff) 115 grams Garden Tossed Salad (24oz) (Get the Good Stuff) 275 grams Grains 'n Greens Salad (24oz) (Get the Good Stuff) 165 grams Loaded Greens Salad (24oz) (Get the Good Stuff) 204 grams Apple Walnut & Cheddar Salad (24oz) 135 grams Mediterranean Salad (24oz) 206 grams Pecan & Feta Salad (24oz) 98 grams Express Side Salads (8 oz, 12 oz & 16 oz) Asian Fusion Salad (8oz) (Get the Good Stuff) 145 grams Asian Spinach Salad (16oz) (Get the Good Stuff) 110 grams Caesar Salad (16oz) (Get the Good Stuff) 102 grams Canadian Bean & Bell Pepper Salad (8oz) (Get the Good Stuff) 233 grams Citrus Asparagus Quinoa Salad (8oz) (Get the Good Stuff) 180 grams Coleslaw - Vinaigrette (8 oz) (Get the Good Stuff) 103 grams Confetti Quinoa Bowl (16oz) (Get the Good Stuff) 215 grams Curry Apple Almond Quinoa Salad (8oz) (Get the Good Stuff) 176 grams Fusion Pasta Salad (8oz) (Get the Good Stuff) 130 grams Garden Tossed Salad (16oz) (Get the Good Stuff) 170 grams Greek Style Grains Salad (8oz) (Get the Good Stuff) 180 grams Greek Whole Grain Rotini Pasta Salad (8oz) (Get the Good Stuff) 161 grams Greek Whole Grain Rotini Pasta Salad 16oz (Get the Good Stuff) 322 grams Kale & Brussel Sprout Salad (8oz) (Get the Good Stuff) 84 grams Middle Eastern Medley (8oz) (Get the Good Stuff) 151 grams
3 Express Side Salads (8 oz, 12 oz & 16 oz) continued Moroccan Couscous Salad (8 oz) (Get the Good Stuff) 170 grams Prairie Lentil Salad (8oz) (Get the Good Stuff) 183 grams Sante Fe Quinoa Bowl (16oz) (Get the Good Stuff) 215 grams Seven Grain Broccoli Chicken Salad (8oz) (Get the Good Stuff) 180 grams Seven Grain Edamame Salad (8oz) (Get the Good Stuff) 183 grams Southwest Black Beans (8oz) (Get the Good Stuff) 195 grams Spinach & Corn Quinoa Salad (8oz) (Get the Good Stuff) 166 grams Superfood Energy Salad & Balsamic Dressing 16oz (Get the Good Stuff) 160 grams Superfood Quinoa Bowl (16oz) (Get the Good Stuff) 228 grams Sweet Potato Sunflower Salad (8oz) (Get the Good Stuff) 185 grams Tandoori Sweet Potato Salad (8oz) (Get the Good Stuff) 192 grams Wild Rice Cranberry & Squash Salad (8oz) (Get the Good Stuff) 178 grams California Roll Salad (8oz) 196 grams Caribbean Red Bean Salad (8oz) 204 grams Creamy Coleslaw Salad (8oz) 185 grams Creamy Potato Salad (8oz) 209 grams Greek Rotini Pasta Salad (16oz) 314 grams Greek Rotini Pasta Salad (8oz) 157 grams Lemon Orzo Spinach Salad (8oz) 148 grams Mediterranean Salad (16oz) 185 grams Sunflower Pesto Potato Salad (8oz) 203 grams Thai Tofu Edamame Salad (8oz) 213 grams Tomato & Bocconcini Salad (12oz) 205 grams Wholegrain Brown Waldorf Side Salad (8oz) 178 grams Express Snackers Hummus Pita & Vegetable Snacker (Get the Good Stuff) 309 grams Breakfast Bagel & Yogurt Snacker (Get the Good Stuff) 330 grams Yogurt & Fruit Breakfast Snacker (Get the Good Stuff) 309 grams Fresh Fruit & Greek Yogurt Snacker (Get the Good Stuff) 338 grams BBQ Chicken Snacker 281 grams Jerk Chicken Snacker 299 grams Pita Bread w/ Hummus (8 oz) 95 grams Chickpea & Couscous Wrap Snacker 315 grams Pita Bread w/ Tzatziki (8 oz) 95 grams Protein Pack w/ Nuts Snacker 311 grams Savoury Greek Yogurt w/ Pita 215 grams Tzatziki Pita Snacker 210 grams Fruit & Cheese Snacker 212 grams Grilled Chicken Caesar Wrap Snacker 278 grams Thai Chicken Wrap Snacker 282 grams Tuna Salad Wrap Snacker 287 grams
4 Express Sandwiches Chicken Salad 1/2 Wrap w/ Veggies (Get the Good Stuff) 185 grams Chicken Salad Multigrain Sandwich (Get the Good Stuff) 221 grams Chicken Salad Wrap (Get the Good Stuff) 267 grams Chicken Tandoori 1/2 Wrap w/ Veggies (Get the Good Stuff) 159 grams Chicken Tandoori Wrap (Get the Good Stuff) 215 grams Chickpea & Couscous 1/2 Wrap w/ Veggies (Get the Good Stuff) 183 grams Chickpea & Couscous Wrap (Get the Good Stuff) 264 grams Chickpea Salad Wrap (Get the Good Stuff) 286 grams Curry Quinoa Tofu 1/2 Wrap w/ Veggies (Get the Good Stuff) 211 grams Curry Quinoa Tofu Wrap (Get the Good Stuff) 320 grams Dijon Turkey Ciabatta (Multigrain) (Get the Good Stuff) 230 grams Falafel & Tomato Tzatziki 1/2 Wrap w/ Veg (Get the Good Stuff) 209 grams Good Stuff Tuna Salad Ciabatta (Multigrain) (Get the Good Stuff) 225 grams Ham & Cheddar Multigrain Sandwich (Get the Good Stuff) 180 grams Mango & Avocado Chicken Ciabatta (Multigrain) (Get the Good Stuff) 225 grams Market Vegetable 1/2 Wrap w/ Veggies (Get the Good Stuff) 193 grams Market Vegetable Wrap (Get the Good Stuff) 283 grams Potato Kati Wrap (Get the Good Stuff) 286 grams Roast Beef & Cheddar Multigrain Sandwich (Get the Good Stuff) 166 grams Roasted Vegetable & Hummus Ciabatta (Multigrain) (Get the Good Stuff) 260 grams Seven Grain Edamame Tofu ½ Wrap w/ Veggie (Get the Good Stuff) 201 grams Seven Grain Edamame Tofu Wrap (Get the Good Stuff) 302 grams Southwest Turkey & Black Bean Wrap (Get the Good Stuff) 345 grams Thai Chicken Wrap (Get the Good Stuff) 250 grams Tuna Salad 1/2 Wrap w/ Veggies (Get the Good Stuff) 178 grams Tuna Salad Multigrain Sandwich (Get the Good Stuff) 182 grams Tuna Salad Wrap (Get the Good Stuff) 254 grams Turkey & Cheddar Multigrain Sandwich (Get the Good Stuff) 176 grams Turkey, Cranberry & Swiss Ciabatta (Multigrain) (Get the Good Stuff) 192 grams Turkey, Swiss & Green Apple Ciabatta (Multigrain) (Get the Good Stuff) 213 grams Chicken Salad 1/2 Ciabatta w/ Veggies 136 grams Chicken Salad Soft Ciabatta 3x6 168 grams Chicken Tosca Flatbread 222 grams Chickpea Salad Sandwich No Gluten 174 grams Chickpea Salad Sandwich Whlgrain No Gluten 174 grams Egg Salad Dinner Roll (Multigrain) 145 grams Egg Salad Dinner Roll (White) 145 grams Egg Salad Wedge Sandwich (White) 168 grams Egg Salad Wedge Sandwich (Whole Wheat) 168 grams Falafel & Tomato Tzatziki Wrap 306 grams Grilled Chicken Caesar Wrap 278 grams Grilled Vegetable Sandwich No Gluten 168 grams Grilled Vegetable Sandwich Whlgr No Gluten 178 grams Ham & Swiss 1/2 Ciabatta w/ Veggies 134 grams Ham & Swiss Dinner Roll (Multigrain) 136 grams Ham & Swiss Dinner Roll (White) 136 grams Ham & Swiss Soft Ciabatta 3x6 196 grams Ham & Swiss Wedge Sandwich (White) 148 grams Ham & Swiss Wedge Sandwich (Whole Wheat) 148 grams
5 Express Sandwiches continued Mediterranean Grilled Vegetable Flatbread 178 grams Miso Tofu & Kale Wrap 285 grams Roast Beef & Cheddar Dinner Roll (MGrain) 134 grams Roast Beef & Cheddar Dinner Roll (White) 134 grams Roast Beef & Cheddar Soft Ciabatta 3x6 205 grams Roast Beef Wedge Sandwich (White) 129 grams Roast Beef Wedge Sandwich (Whole Wheat) 129 grams Salmon Salad Wedge Sandwich (White) 180 grams Salmon Salad Wedge Sandwich (Whole Wheat) 180 grams Sesame Tofu Spinach Wrap 285 grams Tuna Salad Dinner Roll (Multigrain) 144 grams Tuna Salad Dinner Roll (White) 144 grams Tuna Salad Sandwich No Gluten 157 grams Tuna Salad Sandwich Whlgrain No Gluten 167 grams Tuna Salad Wedge Sandwich (White) 158 grams Tuna Salad Wedge Sandwich (Whole Wheat) 158 grams Turkey & Cheddar Dinner Roll (Multigrain) 130 grams Turkey & Cheddar Dinner Roll (White) 130 grams Turkey Bacon Club ½ Ciabatta w/ Veg 144 grams Turkey Bacon Club Soft Ciabatta 3x6 185 grams Turkey Cheddar Sandwich No Gluten 165 grams Turkey Cheddar Sandwich Whlgrain No Gluten 175 grams Turkey Sandwich No Gluten 154 grams Turkey Sandwich Whlgrain No Gluten 164 grams Turkey Wedge Sandwich (White) 138 grams Turkey Wedge Sandwich (Whole Wheat) 138 grams Tuscan Grilled Vegetable ½ Ciabatta w/ Veg 133 grams Tuscan Grilled Vegetable Soft Ciabatta 3x6 194 grams Please Note: The nutritional information provided is for the serving size listed, based on adherence to the recipe, as developed and tested by our culinary team. Any changes from the recipe, such as changes to meet local taste preferences, product, ingredient, and/or supplier substitutions, season of the year, or serving size modifications will change the nutrient content of an item and render the information inaccurate. "+" indicates some vitamin A information is represented in different units of measure based on differences in representing this information in national nutrient databases.
MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1
Day 1 Tomato & Basil Omelet* (see recipe) 1 large egg 73.5 0.4 6.3 5 2 large egg whites 34.3 0.5 7.2 0.1 1/4 cup chopped tomato 8.1 1.8 0.4 0.1 2 Tbs grated parmesan cheese 43.1 0.4 3.9 2.9 2 Tbs chopped
MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2
Day 1 1 egg + 3 egg whites scrambled 125 1.1 17.1 5.1 1/2 whole wheat english muffin, toasted 67 13.3 2.9 0.7 1 medium orange 61.6 15.4 1.2 0.2 TOTAL 253.6 29.8 21.2 6 2 Tbs dried cherries 48.8 12.8 0
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Saturated Fat (g.) Cholesterol (mg.) Sodium (mg.) Total Carbs. (g.) Trans Fats (g.)
From Fat Bagels Plain 1 bagel 16 27 1 1 8 7 2 1 1 Honey Whole 1 bagel 16 27 3 3 46 1 7 8 12 1 Everything 1 bagel 11 29 2 2 7 8 2 1 1 Pumpernickel 1 bagel 16 26 1 1. 3 7 3 4 1 1 Asiago 1 bagel 116 31 3
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energy (kcal) fat (g) Beef 219 1188 282 3.0 1.4 38.0 5.1 6.3 23.0 1.1 Chicken Breast 233 1279 304 3.0 1.1 39.0 5.2 6.3 27.0 1.2
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Day 1 2 hard boiled eggs 155 1.1 12.6 10.6 1 slice whole wheat bread, toasted 110 19 5 1.5 1 Tbs apricot jam 48.4 12.9 0.1 0 1 grapefruit 81.9 20.7 1.6 0.3 TOTAL 395.3 53.7 19.3 12.4 10 celery sticks 6
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Calories Bacon Egg & Cheese Croissant 580 330 36 18 0 490 870 29 1 5 32 Baked Asparagus Casserole Saturated 120 90 10 2 0 5 370 4 2 2 4 Banana Nut Oatmeal - Large 600 100 11 2.5 0 20 160 98 11 33 29 Banana
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www.pccookingschool.ca
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