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    • heart check The daily averages of this plan provide less than 10% calories from saturated fat, <30% calories total fat.
    sodium check The daily averages of this plan provide less than 1500 mg sodium per day.
    high in fiiber check-1 The daily averages of this plan provide 14g fiber/1000 calories per healthy eating guidelines
    03-28-21 Groupings 1126-adjust-smaller
    Nutrition You Can Trust
    Every Seattle Sutton’s Healthy Eating meal plan follows the recommended health guidelines of these respected organizations:
    • American Heart Association
    • American Diabetes Association
    • National Institutes of Health
    • Centers for Disease Control
    • Academy of Nutrition & Dietetics
     

    1200 & 2000 Calorie Plan - 7 Day Menu

    5 Week Menu and Nutritional Information

    1/22/24

    3 Days (9 meals)
    Meal Breakfast Lunch Dinner
    Day 1 Blueberry Smoothie Bowl Tex-Mex Fish Taco* Chile Cazuela with Spanish Rice
    Day 2 Chocolate Hazelnut Crepe & Strawberry Salsa Pecan-Cranberry Mixed Green Salad Sweet & Sour Chicken
    Day 3 Egg Fonduta Broccoli Cheddar Soup & Ancient Grain Salad Seattle's Holiday Dinner

     

    1/25/24

    4 Days (12 Meals)
    Day 4 Blueberry Almond Torta El Pastor Bowl Lemon Picatta Cod Over Linguini*
    Day 5 Biscuits & Gravy Spinach-Artichoke Flatbread Pizza Chicken Enchildada Bake
    Day 6 Wild Blackberry Parfait Croque Monsieur Gnocchi Alla Norma
    Day 7 Ciabatta Egg Sandwich Chicken Salad on Croissant Chicken Linguini Alfredo

     

    1/29/24

    3 Days (9 meals)
    Meal Breakfast Lunch Dinner
    Day 1 Cheesy Baked Egg Casserole Honey Shrimp Salad* Moroccan Chicken Skewers
    Day 2 Avocado Toast Thai Red Pepper Bisque with Bangkok Barley Salad Pierogis in Mushroom & Tomato Gravy
    Day 3 Apple Dutch Baby Curry Chicken Salad New Year's Dinner

     

    2/1/24

    4 Days (12 Meals)
    Day 4 Country Breakfast Bowl Broccoli Cheddar Fritters Cider Salmon*
    Day 5 Orange Berry Waffle Chicken Nicoise Bowl Pasticcio with Mediterranean Salad
    Day 6 Cheesy Egg Strata Pear And Gorgonzola Salad Chicken Parmigiano
    Day 7 Pumpkin Spice Oatmeal Lou's Bleu Burger Honey Peach BBQ Chicken

     

    2/5/24

    3 Days (9 meals)
    Meal Breakfast Lunch Dinner
    Day 1 Maui Wowi Pancakes Caesar Salad with Roasted Tomatoes Landry Bay Crab Cakes*
    Day 2 Egg and Feta Tart Homestyle Roasted Turkey Sandwich Chicken Cacciatore
    Day 3 Morning Protein Plate Gemelli Pasta Salad Picadillo Cubano

     

    2/8/24

    4 Days (12 Meals)
    Day 4 Hashbrown Casserole Bonsai Salmon Bowl* Chicken & Dumplings
    Day 5 Sunrise Pizza Mediterranean Stuffed Pepper Nona's Lasagna with Mixed Greens
    Day 6 Cranberry Breakfast Bar Chicken Fajita Bowl Turkey Pot Roast Dinner
    Day 7 Breakfast Bagel Sandwich Quesadilla with Tamale Soup Swedish Meatballs

     

    2/12/24

    3 Days (9 meals)
    Meal Breakfast Lunch Dinner
    Day 1 Superfood Brioche French Toast Chili Con Carne BBQ Chicken Pizza
    Day 2 Open-Faced Breakfast Sandwich Pesto Caprese Chicken Sandwich Chili Lime Tilapia with Tropical Salsa*
    Day 3 Swiss Cheese Egg Bake Pecan & Poppyseed Chicken Salad Honey-Garlic Chicken Bowl

     

    2/15/24

    4 Days (12 Meals)
    Day 4 Cheddar and Sausage Breakfast Casserole Tuna Melt* Grilled Chicken Ravioli with Watercress Sauce
    Day 5 Wheat Croissant with Figs and Brie Cheese Baja Tinga Wrap Penne "Vodka" Meatballs
    Day 6 Banana Clafoutis Acapulco Taco Pie Cherry-Glazed Meatloaf
    Day 7 Berry Colada Parfait Chipotle Black Bean Burger Penne Al Forno

     

    2/18/24

    3 Days (9 meals)
    Meal Breakfast Lunch Dinner
    Day 1 Chocolate Pancake with Mascarpone Fresh Fruit and Cottage Cheese Plate Thai Coconut Chicken
    Day 2 Cowboy Skillet Mediterranean Lunch Box Italian Sausage and Tomato Flatbread
    Day 3 "Chorizo" & Egg Breakfast Taco Potato & Leek Soup & Mixed Greens Grilled Salmon with Creamy Dill Sauce*

     

    2/21/24

    4 Days (12 Meals)
    Day 4 Strawberry Cheesecake French Toast Margherita Pizza Irish Cork County Stew
    Day 5 Spinach & Goat Cheese Frittata Cajun Shrimp Etouffee* Bruschetta Chicken
    Day 6 Chocolate Chia Bowl Shawarma Chicken Wrap Butternut Squash Ravioli
    Day 7 Bircher Muesli and Pears Smoky Chicken Salad Pita Salisbury Steak

     

    DAILY AVERAGES FOR OUR 1200 PLAN

      With Milk Servings Without Milk Servings          
    Calories 1235 1075 kcal        
    Total Fat 42 42 g        
    Saturated Fat 13 13 g        
    Trans Fat 0 0 g        
    Cholesterol 174 164 mg        
    Sodium 1466 1266 mg        
    Total Carbohydrates 143 119 g        
    Dietary Fiber 17 17 g        
    Total Sugars     g        
    Added Sugars 12.2 12.2 g        
    Protein 76 58 g        
    Vitamin D 206 5.1 mcg        
    Calcium (%) 96.63 46.63 %        
    Iron (%) 85.69% 85.69% %        
    Potassium 2450 1650 mcg        
    Macronutrient Breakdown        
    Fats 30 34 %        
    Carbohydrates 46 44 %        
    Protein 24 21 %        

     

    DAILY AVERAGES FOR OUR 2000 PLAN

      With Milk Servings Without Milk Servings          
    Calories 1980 1680 kcal        
    Total Fat 70 64 g        
    Saturated Fat 22 18.5 g        
    Trans Fat 0 0 g        
    Cholesterol 296 267 mg        
    Sodium 2194 1879 mg        
    Total Carbohydrates 228 190 g        
    Dietary Fiber 28 28 g        
    Total Sugars     g        
    Added Sugars 18.1 18.1 g        
    Protein 112 87.5 g        
    Vitamin D 307.3 7.1 mcg        
    Calcium (%) 154.9 67.4 %        
    Iron (%) 142.58% 138.20% %        
    Potassium 3332.9 2432 mcg        
    Macronutrient Breakdown        
    Fats 31 34 %        
    Carbohydrates 46 46 %        
    Protein 23 21 %