*Flex-Meals Week 7*

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Description

(“Slim-Down” meals consist of 6 ounces protein, 4 ounces vegetable, and 4 ounces clean carbohydrate)
(“Bulk-Up” meals consist of 8 ounces protein, 4 ounces vegetable, and 6 ounces clean carbohydrate)

Genoese Chicken Thighs (FM) — boneless skinless chicken thighs dusted with Italian herbs and spices and grilled. Served with whole wheat spaghetti in basil pesto sauce with pear tomatoes and toasted pine nuts

Lemon Caper White Fish (FM) — pan-seared white fish topped with freshly squeezed lemon, capers, and fresh basil. Served with brown jasmine rice and braised cabbage with applewood smoked bacon and Spanish onion

Italian Sausage and Peppers (FM) — lean Italian sausage sauteed with onions, peppers, and fresh herbs in a plum tomato sauce. Served with whole wheat spaghetti

Pecan Crusted Salmon (FM) — 6-ounce salmon filet dusted with pecan meal and baked. Topped with Frangelico sauce and served with grilled vegetables and cauliflower rice

Chicken and Portobello Curry Risotto (FM) — grilled chicken breast, portobello mushrooms, and brown jasmine rice simmered in a coconut milk curry sauce with virgin coconut oil, scallions, minced ginger, garlic, pear tomatoes, and Chinese parsley. Served with pecan glazed carrots

Nutrition Facts
Genoese Chicken Thighs (FM)
Amount Per Serving
Calories 1014 Calories from Fat 378
% Daily Value*
Fat 42g65%
Saturated Fat 12g75%
Cholesterol 171mg57%
Sodium 712mg31%
Potassium 727mg21%
Carbohydrates 84g28%
Fiber 2g8%
Sugar 3g3%
Protein 48g96%
Vitamin A 1748IU35%
Vitamin C 8mg10%
Calcium 150mg15%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition Facts
Lemon Caper White Fish (FM-Slim Down)
Amount Per Serving
Calories 596 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 5g31%
Cholesterol 90mg30%
Sodium 336mg15%
Potassium 857mg24%
Carbohydrates 73g24%
Fiber 5g21%
Sugar 4g4%
Protein 40g80%
Vitamin A 136IU3%
Vitamin C 43mg52%
Calcium 76mg8%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition Facts
Italian Sausage and Peppers (FM)
Amount Per Serving
Calories 989 Calories from Fat 468
% Daily Value*
Fat 52g80%
Saturated Fat 21g131%
Cholesterol 129mg43%
Sodium 927mg40%
Potassium 896mg26%
Carbohydrates 74g25%
Fiber 2g8%
Sugar 4g4%
Protein 38g76%
Vitamin A 1256IU25%
Vitamin C 48mg58%
Calcium 76mg8%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition Facts
Pecan Salmon (FM)
Amount Per Serving
Calories 837 Calories from Fat 459
% Daily Value*
Fat 51g78%
Saturated Fat 10g63%
Cholesterol 104mg35%
Sodium 178mg8%
Potassium 1875mg54%
Carbohydrates 36g12%
Fiber 12g50%
Sugar 4g4%
Protein 45g90%
Vitamin A 14401IU288%
Vitamin C 23mg28%
Calcium 118mg12%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition Facts
Chicken Portobello Curry Risotto (FM)
Amount Per Serving
Calories 1094 Calories from Fat 468
% Daily Value*
Fat 52g80%
Saturated Fat 60g375%
Cholesterol 73mg24%
Sodium 174mg8%
Potassium 1650mg47%
Carbohydrates 80g27%
Fiber 5g21%
Sugar 4g4%
Protein 38g76%
Vitamin A 420IU8%
Vitamin C 20mg24%
Calcium 59mg6%
Iron 8mg44%
* Percent Daily Values are based on a 2000 calorie diet.

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