Kids Meals: Nutrition & Allergens

Welcome to J.D. McGillicuddy’s Catering School / Camp Lunches Nutritional Value Information Section.

We are delighted to provide delicious and nutritious meal options for your child’s lunch! Our meals change each month to keep things fresh and exciting, and we strive to offer a variety of choices that cater to different tastes and dietary needs.

Below, you will find the nutritional values for our meals, including detailed information about calories, fats, carbohydrates, protein, and essential vitamins and minerals. Please note that these values are rough estimates based on the ingredients and combinations we use week to week, so specific values may vary from meal to meal.

Allergen Information

We take allergies very seriously. J.D. McGillicuddy’s is a peanut and tree-nut free facility, and we ensure that our meals do not cross-contaminate with any items that could trigger allergic reactions. If your child has a food allergy or allergies, please contact us and let us know. Your child’s safety is our top priority!

Thank you for choosing J.D. McGillicuddy’s for your catering needs. We hope your child enjoys their meals as much as we enjoy preparing them!

Kid's Meals
CONTAINS BEEF, DAIRY, AND WHEAT
1. Cheeseburger (with cheese and bun)

  • Serving Size: 1 cheeseburger with bun

  • Calories: 450

  • Calories From Fat: 230

  • Total Fat: 25g (38% DV)

    • Saturated Fat: 10g (50% DV)

    • Trans Fat: 0g

  • Cholesterol: 75mg (25% DV)

  • Sodium: 750mg (31% DV)

  • Total Carbohydrates: 31g (10% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 5g

  • Protein: 23g (46% DV)

  • Calcium: 150mg (15% DV)

  • Iron: 3mg (17% DV)

Breakdown by Ingredient:

  • Beef Patty (80/20, 3.5 oz): ~240 calories

  • Cheddar Cheese (1 slice): ~70 calories

  • Hamburger Bun: ~110 calories

2. Chips (1 serving)

  • Serving Size: 1 ounce (about 15 chips)

  • Calories: 150

  • Calories From Fat: 90

  • Total Fat: 10g (15% DV)

    • Saturated Fat: 1g (5% DV)

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 150mg (6% DV)

  • Total Carbohydrates: 15g (5% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 0g

  • Protein: 2g (4% DV)

  • Calcium: 0mg (0% DV)

  • Iron: 0.5mg (3% DV)

3. Fruit Snack (1 small pouch)

  • Serving Size: 1 pouch (25g)

  • Calories: 80

  • Calories From Fat: 0

  • Total Fat: 0g

    • Saturated Fat: 0g

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 35mg (1% DV)

  • Total Carbohydrates: 19g (6% DV)

    • Dietary Fiber: 0g

    • Sugars: 12g

  • Protein: 0g

  • Calcium: 0mg (0% DV)

  • Iron: 0.2mg (1% DV)

Total for Meal:

  • Calories: 680

  • Calories From Fat: 320

  • Total Fat: 35g (54% DV)

    • Saturated Fat: 11g (55% DV)

    • Trans Fat: 0g

  • Cholesterol: 75mg (25% DV)

  • Sodium: 935mg (39% DV)

  • Total Carbohydrates: 65g (22% DV)

    • Dietary Fiber: 2g (8% DV)

    • Sugars: 17g

  • Protein: 25g (50% DV)

  • Calcium: 150mg (15% DV)

  • Iron: 3.7mg (21% DV)

CONTAINS BEEF AND WHEAT
1. Hamburger (with bun)

  • Serving Size: 1 hamburger with bun

  • Calories: 350

  • Calories From Fat: 180

  • Total Fat: 20g (31% DV)

    • Saturated Fat: 8g (40% DV)

    • Trans Fat: 0g

  • Cholesterol: 60mg (20% DV)

  • Sodium: 500mg (21% DV)

  • Total Carbohydrates: 30g (10% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 5g

  • Protein: 17g (34% DV)

  • Calcium: 50mg (5% DV)

  • Iron: 3mg (17% DV)

Breakdown by Ingredient:

  • Beef Patty (80/20, 3.5 oz): ~240 calories

  • Hamburger Bun: ~110 calories

2. Chips (1 serving)

  • Serving Size: 1 ounce (about 15 chips)

  • Calories: 150

  • Calories From Fat: 90

  • Total Fat: 10g (15% DV)

    • Saturated Fat: 1g (5% DV)

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 150mg (6% DV)

  • Total Carbohydrates: 15g (5% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 0g

  • Protein: 2g (4% DV)

  • Calcium: 0mg (0% DV)

  • Iron: 0.5mg (3% DV)

3. Fruit Snack (1 small pouch)

  • Serving Size: 1 pouch (25g)

  • Calories: 80

  • Calories From Fat: 0

  • Total Fat: 0g

    • Saturated Fat: 0g

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 35mg (1% DV)

  • Total Carbohydrates: 19g (6% DV)

    • Dietary Fiber: 0g

    • Sugars: 12g

  • Protein: 0g

  • Calcium: 0mg (0% DV)

  • Iron: 0.2mg (1% DV)

Total for Meal:

  • Calories: 580

  • Calories From Fat: 270

  • Total Fat: 30g (46% DV)

    • Saturated Fat: 9g (45% DV)

    • Trans Fat: 0g

  • Cholesterol: 60mg (20% DV)

  • Sodium: 685mg (29% DV)

  • Total Carbohydrates: 64g (21% DV)

    • Dietary Fiber: 2g (8% DV)

    • Sugars: 17g

  • Protein: 19g (38% DV)

  • Calcium: 50mg (5% DV)

  • Iron: 3.7mg (21% DV)

CONTAINS BEEF AND WHEAT
1 Hotdog (with bun)

  • Serving Size: 1 hotdog with bun

  • Calories: 250

  • Calories From Fat: 135

  • Total Fat: 15g (23% DV)

    • Saturated Fat: 5.5g (28% DV)

    • Trans Fat: 0g

  • Cholesterol: 40mg (13% DV)

  • Sodium: 575mg (24% DV)

  • Total Carbohydrates: 20g (7% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 3g

  • Protein: 9g (18% DV)

  • Calcium: 40mg (4% DV)

  • Iron: 1.5mg (8% DV)

2. Chips (1 serving)

  • Serving Size: 1 ounce (about 15 chips)

  • Calories: 150

  • Calories From Fat: 90

  • Total Fat: 10g (15% DV)

    • Saturated Fat: 1g (5% DV)

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 150mg (6% DV)

  • Total Carbohydrates: 15g (5% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 0g

  • Protein: 2g (4% DV)

  • Calcium: 0mg (0% DV)

  • Iron: 0.5mg (3% DV)

3. Fruit Snack (1 small pouch)

  • Serving Size: 1 pouch (25g)

  • Calories: 80

  • Calories From Fat: 0

  • Total Fat: 0g

    • Saturated Fat: 0g

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 35mg (1% DV)

  • Total Carbohydrates: 19g (6% DV)

    • Dietary Fiber: 0g

    • Sugars: 12g

  • Protein: 0g

  • Calcium: 0mg (0% DV)

  • Iron: 0.2mg (1% DV)

Total for Meal:

  • Calories: 480

  • Calories From Fat: 225

  • Total Fat: 25g (38% DV)

    • Saturated Fat: 6.5g (33% DV)

    • Trans Fat: 0g

  • Cholesterol: 40mg (13% DV)

  • Sodium: 760mg (32% DV)

  • Total Carbohydrates: 54g (18% DV)

    • Dietary Fiber: 2g (8% DV)

    • Sugars: 15g

  • Protein: 11g (22% DV)

  • Calcium: 40mg (4% DV)

  • Iron: 2.2mg (12% DV)

CONTAINS BEEF AND WHEAT
1. 2 Hotdogs (with buns)

  • Serving Size: 2 hotdogs with buns

  • Calories: 500 (250 per hotdog)

  • Calories From Fat: 270

  • Total Fat: 30g (46% DV)

    • Saturated Fat: 11g (55% DV)

    • Trans Fat: 0g

  • Cholesterol: 80mg (27% DV)

  • Sodium: 1150mg (48% DV)

  • Total Carbohydrates: 40g (13% DV)

    • Dietary Fiber: 2g (8% DV)

    • Sugars: 6g

  • Protein: 18g (36% DV)

  • Calcium: 80mg (8% DV)

  • Iron: 3mg (17% DV)

Breakdown by Ingredient:

  • Hotdog (beef or pork): ~180 calories per hotdog

  • Hotdog Bun: ~70 calories per bun

2. Chips (1 serving)

  • Serving Size: 1 ounce (about 15 chips)

  • Calories: 150

  • Calories From Fat: 90

  • Total Fat: 10g (15% DV)

    • Saturated Fat: 1g (5% DV)

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 150mg (6% DV)

  • Total Carbohydrates: 15g (5% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 0g

  • Protein: 2g (4% DV)

  • Calcium: 0mg (0% DV)

  • Iron: 0.5mg (3% DV)

3. Fruit Snack (1 small pouch)

  • Serving Size: 1 pouch (25g)

  • Calories: 80

  • Calories From Fat: 0

  • Total Fat: 0g

    • Saturated Fat: 0g

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 35mg (1% DV)

  • Total Carbohydrates: 19g (6% DV)

    • Dietary Fiber: 0g

    • Sugars: 12g

  • Protein: 0g

  • Calcium: 0mg (0% DV)

  • Iron: 0.2mg (1% DV)

Total for Meal:

  • Calories: 730

  • Calories From Fat: 360

  • Total Fat: 40g (62% DV)

    • Saturated Fat: 12g (60% DV)

    • Trans Fat: 0g

  • Cholesterol: 80mg (27% DV)

  • Sodium: 1335mg (56% DV)

  • Total Carbohydrates: 74g (25% DV)

    • Dietary Fiber: 3g (12% DV)

    • Sugars: 18g

  • Protein: 20g (40% DV)

  • Calcium: 80mg (8% DV)

  • Iron: 3.7mg (21% DV)

 
CONTAINS EGGS AND WHEAT
1. French Toast Sticks (3 pieces)

  • Serving Size: 3 sticks

  • Calories: 120

  • Calories From Fat: 50

  • Total Fat: 6g (9% DV)

    • Saturated Fat: 1.5g (8% DV)

    • Trans Fat: 0g

  • Cholesterol: 60mg (20% DV)

  • Sodium: 210mg (9% DV)

  • Total Carbohydrates: 18g (6% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 3g

  • Protein: 2g (4% DV)

  • Calcium: 50mg (5% DV)

  • Iron: 0.5mg (3% DV)

2. Bacon (2 slices, approx. 30g)

  • Serving Size: 2 slices

  • Calories: 80

  • Calories From Fat: 60

  • Total Fat: 7g (11% DV)

    • Saturated Fat: 3g (15% DV)

    • Trans Fat: 0g

  • Cholesterol: 20mg (7% DV)

  • Sodium: 300mg (13% DV)

  • Total Carbohydrates: 0g (0% DV)

    • Dietary Fiber: 0g (0% DV)

    • Sugars: 0g

  • Protein: 6g (12% DV)

  • Calcium: 0mg (0% DV)

  • Iron: 0.2mg (1% DV)

3. Go-Gurt® (1 pouch, approx. 70g)

  • Serving Size: 1 pouch (70g)

  • Calories: 80

  • Calories From Fat: 20

  • Total Fat: 2g (3% DV)

    • Saturated Fat: 1g (5% DV)

    • Trans Fat: 0g

  • Cholesterol: 5mg (2% DV)

  • Sodium: 50mg (2% DV)

  • Total Carbohydrates: 15g (5% DV)

    • Dietary Fiber: 0g (0% DV)

    • Sugars: 10g

  • Protein: 3g (6% DV)

  • Calcium: 10% DV

  • Iron: 0mg (0% DV)

Total for Meal:

  • Calories: 280

  • Calories From Fat: 130

  • Total Fat: 15g (23% DV)

    • Saturated Fat: 5.5g (28% DV)

    • Trans Fat: 0g

  • Cholesterol: 85mg (28% DV)

  • Sodium: 560mg (24% DV)

  • Total Carbohydrates: 33g (11% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 13g

  • Protein: 11g (22% DV)

  • Calcium: 50mg (5% DV)

  • Iron: 0.7mg (4% DV)

CONTAINS EGGS AND WHEAT
1. Pancakes (3 pancakes)

  • Serving Size: 3 pancakes

  • Calories: 360

  • Calories From Fat: 120

  • Total Fat: 14g (22% DV)

    • Saturated Fat: 3g (15% DV)

    • Trans Fat: 0g

  • Cholesterol: 50mg (17% DV)

  • Sodium: 800mg (35% DV)

  • Total Carbohydrates: 54g (18% DV)

    • Dietary Fiber: 2g (8% DV)

    • Sugars: 10g

  • Protein: 6g (12% DV)

  • Calcium: 100mg (10% DV)

  • Iron: 1.2mg (7% DV)

2. Bacon (2 slices)

  • Serving Size: 2 slices

  • Calories: 80

  • Calories From Fat: 60

  • Total Fat: 7g (11% DV)

    • Saturated Fat: 3g (15% DV)

    • Trans Fat: 0g

  • Cholesterol: 20mg (7% DV)

  • Sodium: 300mg (13% DV)

  • Total Carbohydrates: 0g (0% DV)

    • Dietary Fiber: 0g (0% DV)

    • Sugars: 0g

  • Protein: 6g (12% DV)

  • Calcium: 0mg (0% DV)

  • Iron: 0.2mg (1% DV)

3. Go-Gurt® (1 pouch)

  • Serving Size: 1 pouch (70g)

  • Calories: 80

  • Calories From Fat: 20

  • Total Fat: 2g (3% DV)

    • Saturated Fat: 1g (5% DV)

    • Trans Fat: 0g

  • Cholesterol: 5mg (2% DV)

  • Sodium: 50mg (2% DV)

  • Total Carbohydrates: 15g (5% DV)

    • Dietary Fiber: 0g (0% DV)

    • Sugars: 10g

  • Protein: 3g (6% DV)

  • Calcium: 10% DV

  • Iron: 0mg (0% DV)

Total for Meal:

  • Calories: 520

  • Calories From Fat: 200

  • Total Fat: 23g (35% DV)

    • Saturated Fat: 7g (35% DV)

    • Trans Fat: 0g

  • Cholesterol: 95mg (32% DV)

  • Sodium: 1150mg (50% DV)

  • Total Carbohydrates: 69g (23% DV)

    • Dietary Fiber: 2g (8% DV)

    • Sugars: 20g

  • Protein: 15g (30% DV)

  • Calcium: 100mg (10% DV)

  • Iron: 1.4mg (8% DV)

1. Chicken Nuggets (6 pieces)

  • Serving Size: 6 nuggets

  • Calories: 300

  • Calories From Fat: 150

  • Total Fat: 17g (26% DV)

    • Saturated Fat: 3g (15% DV)

    • Trans Fat: 0g

  • Cholesterol: 40mg (13% DV)

  • Sodium: 600mg (25% DV)

  • Total Carbohydrates: 15g (5% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 0g

  • Protein: 16g (32% DV)

  • Calcium: 10mg (1% DV)

  • Iron: 1mg (6% DV)

2. French Fries (Medium serving)

  • Serving Size: 1 medium order

  • Calories: 365

  • Calories From Fat: 171

  • Total Fat: 19g (29% DV)

    • Saturated Fat: 3.5g (18% DV)

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 300mg (13% DV)

  • Total Carbohydrates: 48g (16% DV)

    • Dietary Fiber: 4g (16% DV)

    • Sugars: 0g

  • Protein: 4g (8% DV)

  • Calcium: 10mg (1% DV)

  • Iron: 1.7mg (9% DV)

3. Apple Slices (1 small pack)

  • Serving Size: 1 small pack (~1/2 cup)

  • Calories: 30

  • Calories From Fat: 0

  • Total Fat: 0g

    • Saturated Fat: 0g

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 0mg

  • Total Carbohydrates: 8g (3% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 7g

  • Protein: 0g

  • Calcium: 6mg (1% DV)

  • Iron: 0.1mg (1% DV)

Total for Meal:

  • Calories: 695

  • Calories From Fat: 321

  • Total Fat: 36g (55% DV)

    • Saturated Fat: 6.5g (33% DV)

    • Trans Fat: 0g

  • Cholesterol: 40mg (13% DV)

  • Sodium: 900mg (38% DV)

  • Total Carbohydrates: 71g (24% DV)

    • Dietary Fiber: 6g (24% DV)

    • Sugars: 7g

  • Protein: 20g (40% DV)

  • Calcium: 26mg (3% DV)

  • Iron: 2.8mg (16% DV)

1. Chicken Fingers (4 pieces)

  • Serving Size: 4 chicken fingers (approx. 120g)

  • Calories: 400

  • Calories From Fat: 220

  • Total Fat: 24g (37% DV)

    • Saturated Fat: 4g (20% DV)

    • Trans Fat: 0g

  • Cholesterol: 70mg (23% DV)

  • Sodium: 800mg (35% DV)

  • Total Carbohydrates: 28g (9% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 0g

  • Protein: 25g (50% DV)

  • Calcium: 20mg (2% DV)

  • Iron: 1.5mg (8% DV)

2. French Fries (1 serving)

  • Serving Size: 1 serving

  • Calories: 365

  • Calories From Fat: 180

  • Total Fat: 20g (31% DV)

    • Saturated Fat: 3g (15% DV)

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 400mg (17% DV)

  • Total Carbohydrates: 55g (18% DV)

    • Dietary Fiber: 4g (16% DV)

    • Sugars: 0g

  • Protein: 4g (8% DV)

  • Calcium: 10mg (1% DV)

  • Iron: 1mg (6% DV)

3. Apple Slices (1 medium apple)

  • Serving Size: 1 medium apple

  • Calories: 95

  • Calories From Fat: 0

  • Total Fat: 0g (0% DV)

    • Saturated Fat: 0g

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 2mg (0% DV)

  • Total Carbohydrates: 25g (8% DV)

    • Dietary Fiber: 4g (16% DV)

    • Sugars: 19g

  • Protein: 0g

  • Calcium: 10mg (1% DV)

  • Iron: 0.2mg (1% DV)

Total for Meal:

  • Calories: 860

  • Calories From Fat: 400

  • Total Fat: 44g (68% DV)

    • Saturated Fat: 10g (50% DV)

    • Trans Fat: 0g

  • Cholesterol: 70mg (23% DV)

  • Sodium: 1202mg (52% DV)

  • Total Carbohydrates: 108g (36% DV)

    • Dietary Fiber: 9g (36% DV)

    • Sugars: 19g

  • Protein: 29g (58% DV)

  • Calcium: 40mg (4% DV)

  • Iron: 2.7mg (15% DV)

1. 1 Slice of Pizza (Cheese Pizza)

  • Serving Size: 1 medium slice (150g)

  • Calories: 250

  • Calories From Fat: 90

  • Total Fat: 10g (15% DV)

    • Saturated Fat: 4g (20% DV)

    • Trans Fat: 0g

  • Cholesterol: 20mg (7% DV)

  • Sodium: 550mg (24% DV)

  • Total Carbohydrates: 29g (10% DV)

    • Dietary Fiber: 2g (8% DV)

    • Sugars: 3g

  • Protein: 12g (24% DV)

  • Calcium: 150mg (15% DV)

  • Iron: 1.5mg (8% DV)

Breakdown by Ingredient (per slice):

  • Dough (crust): ~180 calories

  • Cheese (mozzarella): ~70 calories

  • Tomato Sauce: ~40 calories

2. Cookies (2 medium-sized cookies)

  • Serving Size: 2 medium cookies (each ~25g)

  • Calories: 200 (100 per cookie)

  • Calories From Fat: 80

  • Total Fat: 9g (14% DV)

    • Saturated Fat: 5g (25% DV)

    • Trans Fat: 0g

  • Cholesterol: 15mg (5% DV)

  • Sodium: 120mg (5% DV)

  • Total Carbohydrates: 30g (10% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 18g

  • Protein: 2g (4% DV)

  • Calcium: 20mg (2% DV)

  • Iron: 1mg (6% DV)

Total for Meal:

  • Calories: 450

  • Calories From Fat: 170

  • Total Fat: 19g (29% DV)

    • Saturated Fat: 9g (45% DV)

    • Trans Fat: 0g

  • Cholesterol: 35mg (12% DV)

  • Sodium: 670mg (28% DV)

  • Total Carbohydrates: 59g (20% DV)

    • Dietary Fiber: 3g (12% DV)

    • Sugars: 21g

  • Protein: 14g (28% DV)

  • Calcium: 170mg (17% DV)

  • Iron: 2.5mg (14% DV)

1. 2 Slices of Pizza (Cheese Pizza)

  • Serving Size: 2 medium slices (each slice ~150g)

  • Calories: 500 (250 per slice)

  • Calories From Fat: 180

  • Total Fat: 20g (31% DV)

    • Saturated Fat: 8g (40% DV)

    • Trans Fat: 0g

  • Cholesterol: 40mg (13% DV)

  • Sodium: 1100mg (48% DV)

  • Total Carbohydrates: 58g (19% DV)

    • Dietary Fiber: 4g (16% DV)

    • Sugars: 6g

  • Protein: 24g (48% DV)

  • Calcium: 300mg (30% DV)

  • Iron: 3mg (17% DV)

Breakdown by Ingredient (per slice):

  • Dough (crust): ~180 calories

  • Cheese (mozzarella): ~70 calories

  • Tomato Sauce: ~40 calories

2. Cookies (2 medium-sized cookies)

  • Serving Size: 2 medium cookies (each ~25g)

  • Calories: 200 (100 per cookie)

  • Calories From Fat: 80

  • Total Fat: 9g (14% DV)

    • Saturated Fat: 5g (25% DV)

    • Trans Fat: 0g

  • Cholesterol: 15mg (5% DV)

  • Sodium: 120mg (5% DV)

  • Total Carbohydrates: 30g (10% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 18g

  • Protein: 2g (4% DV)

  • Calcium: 20mg (2% DV)

  • Iron: 1mg (6% DV)

Total for Meal:

  • Calories: 700

  • Calories From Fat: 260

  • Total Fat: 29g (45% DV)

    • Saturated Fat: 13g (65% DV)

    • Trans Fat: 0g

  • Cholesterol: 55mg (18% DV)

  • Sodium: 1220mg (51% DV)

  • Total Carbohydrates: 88g (29% DV)

    • Dietary Fiber: 5g (20% DV)

    • Sugars: 24g

  • Protein: 26g (52% DV)

  • Calcium: 320mg (32% DV)

  • Iron: 4mg (23% DV)

1. Grilled Cheese (1 sandwich)

  • Serving Size: 1 sandwich (2 slices of bread, 1-2 slices of cheese)

  • Calories: 400

  • Calories From Fat: 200

  • Total Fat: 22g (34% DV)

    • Saturated Fat: 12g (60% DV)

    • Trans Fat: 0g

  • Cholesterol: 50mg (17% DV)

  • Sodium: 800mg (33% DV)

  • Total Carbohydrates: 35g (12% DV)

    • Dietary Fiber: 2g (8% DV)

    • Sugars: 5g

  • Protein: 15g (30% DV)

  • Calcium: 300mg (30% DV)

  • Iron: 2mg (11% DV)

Breakdown by Ingredient:

  • Bread (2 slices): ~160 calories

  • Cheese (1-2 slices, American or cheddar): ~100-200 calories

  • Butter (for grilling): ~40 calories

2. Chips (1 serving)

  • Serving Size: 1 ounce (about 15 chips)

  • Calories: 150

  • Calories From Fat: 90

  • Total Fat: 10g (15% DV)

    • Saturated Fat: 1g (5% DV)

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 150mg (6% DV)

  • Total Carbohydrates: 15g (5% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 0g

  • Protein: 2g (4% DV)

  • Calcium: 0mg (0% DV)

  • Iron: 0.5mg (3% DV)

3. Fruit Snack (1 small pouch)

  • Serving Size: 1 pouch (25g)

  • Calories: 80

  • Calories From Fat: 0

  • Total Fat: 0g

    • Saturated Fat: 0g

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 35mg (1% DV)

  • Total Carbohydrates: 19g (6% DV)

    • Dietary Fiber: 0g

    • Sugars: 12g

  • Protein: 0g

  • Calcium: 0mg (0% DV)

  • Iron: 0.2mg (1% DV)

Total for Meal:

  • Calories: 630

  • Calories From Fat: 290

  • Total Fat: 32g (49% DV)

    • Saturated Fat: 13g (65% DV)

    • Trans Fat: 0g

  • Cholesterol: 50mg (17% DV)

  • Sodium: 985mg (41% DV)

  • Total Carbohydrates: 69g (23% DV)

    • Dietary Fiber: 3g (12% DV)

    • Sugars: 17g

  • Protein: 17g (34% DV)

  • Calcium: 300mg (30% DV)

  • Iron: 2.7mg (15% DV)

1. Cheesesteak Sandwich (1 sandwich)

  • Serving Size: 1 sandwich

  • Calories: 700

  • Calories From Fat: 300

  • Total Fat: 34g (52% DV)

    • Saturated Fat: 15g (75% DV)

    • Trans Fat: 0g

  • Cholesterol: 90mg (30% DV)

  • Sodium: 1300mg (54% DV)

  • Total Carbohydrates: 60g (20% DV)

    • Dietary Fiber: 3g (12% DV)

    • Sugars: 5g

  • Protein: 40g (80% DV)

  • Calcium: 200mg (20% DV)

  • Iron: 3mg (17% DV)

Breakdown by Ingredient:

  • Steak (4 oz, cooked): ~300 calories

  • Cheese (1 slice, provolone or American): ~100 calories

  • Hoagie Roll (1 large roll): ~200 calories

  • Onions and Peppers (optional, sautéed, approx. 1/2 cup): ~30 calories

2. Chips (1 serving)

  • Serving Size: 1 ounce (about 15 chips)

  • Calories: 150

  • Calories From Fat: 90

  • Total Fat: 10g (15% DV)

    • Saturated Fat: 1g (5% DV)

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 150mg (6% DV)

  • Total Carbohydrates: 15g (5% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 0g

  • Protein: 2g (4% DV)

  • Calcium: 0mg (0% DV)

  • Iron: 0.5mg (3% DV)

3. Fruit Snack (1 small pouch)

  • Serving Size: 1 pouch (25g)

  • Calories: 80

  • Calories From Fat: 0

  • Total Fat: 0g

    • Saturated Fat: 0g

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 35mg (1% DV)

  • Total Carbohydrates: 19g (6% DV)

    • Dietary Fiber: 0g

    • Sugars: 12g

  • Protein: 0g

  • Calcium: 0mg (0% DV)

  • Iron: 0.2mg (1% DV)

Total for Meal:

  • Calories: 930

  • Calories From Fat: 390

  • Total Fat: 54g (83% DV)

    • Saturated Fat: 16g (80% DV)

    • Trans Fat: 0g

  • Cholesterol: 90mg (30% DV)

  • Sodium: 1485mg (62% DV)

  • Total Carbohydrates: 94g (31% DV)

    • Dietary Fiber: 5g (20% DV)

    • Sugars: 17g

  • Protein: 42g (84% DV)

  • Calcium: 200mg (20% DV)

  • Iron: 3.7mg (20% DV)

1. Plain Steak Sandwich (with bun

  • Serving Size: 1 steak sandwich with bun

  • Calories: 450

  • Calories From Fat: 180

  • Total Fat: 20g (31% DV)

    • Saturated Fat: 8g (40% DV)

    • Trans Fat: 0g

  • Cholesterol: 70mg (23% DV)

  • Sodium: 750mg (31% DV)

  • Total Carbohydrates: 32g (11% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 4g

  • Protein: 30g (60% DV)

  • Calcium: 50mg (5% DV)

  • Iron: 3.5mg (19% DV)

Breakdown by Ingredient:

  • Steak (cooked, approx. 4 oz): ~250 calories

  • Hoagie Roll or Bun: ~200 calories

2. Chips (1 serving)

  • Serving Size: 1 ounce (about 15 chips)

  • Calories: 150

  • Calories From Fat: 90

  • Total Fat: 10g (15% DV)

    • Saturated Fat: 1g (5% DV)

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 150mg (6% DV)

  • Total Carbohydrates: 15g (5% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 0g

  • Protein: 2g (4% DV)

  • Calcium: 0mg (0% DV)

  • Iron: 0.5mg (3% DV)

3. Fruit Snack (1 small pouch)

  • Serving Size: 1 pouch (25g)

  • Calories: 80

  • Calories From Fat: 0

  • Total Fat: 0g

    • Saturated Fat: 0g

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 35mg (1% DV)

  • Total Carbohydrates: 19g (6% DV)

    • Dietary Fiber: 0g

    • Sugars: 12g

  • Protein: 0g

  • Calcium: 0mg (0% DV)

  • Iron: 0.2mg (1% DV)

Total for Meal:

  • Calories: 680

  • Calories From Fat: 270

  • Total Fat: 30g (46% DV)

    • Saturated Fat: 9g (45% DV)

    • Trans Fat: 0g

  • Cholesterol: 70mg (23% DV)

  • Sodium: 935mg (39% DV)

  • Total Carbohydrates: 66g (22% DV)

    • Dietary Fiber: 2g (8% DV)

    • Sugars: 16g

  • Protein: 32g (64% DV)

  • Calcium: 50mg (5% DV)

  • Iron: 4.2mg (23% DV)

CONTAINS PORK AND BEEF.
1. Pasta with Meatballs (1 cup of pasta + 2 meatballs)

  • Serving Size: 1 cup pasta with 2 meatballs

  • Calories: 450

  • Calories From Fat: 150

  • Total Fat: 17g (26% DV)

    • Saturated Fat: 6g (30% DV)

    • Trans Fat: 0g

  • Cholesterol: 70mg (23% DV)

  • Sodium: 900mg (39% DV)

  • Total Carbohydrates: 50g (17% DV)

    • Dietary Fiber: 3g (12% DV)

    • Sugars: 5g

  • Protein: 25g (50% DV)

  • Calcium: 80mg (8% DV)

  • Iron: 3mg (17% DV)

2. Garlic Bread (1 slice)

  • Serving Size: 1 slice

  • Calories: 200

  • Calories From Fat: 90

  • Total Fat: 10g (15% DV)

    • Saturated Fat: 2g (10% DV)

    • Trans Fat: 0g

  • Cholesterol: 0mg (0% DV)

  • Sodium: 300mg (13% DV)

  • Total Carbohydrates: 25g (8% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 1g

  • Protein: 4g (8% DV)

  • Calcium: 15mg (2% DV)

  • Iron: 0.5mg (3% DV)

Total for Meal:

  • Calories: 650

  • Calories From Fat: 240

  • Total Fat: 27g (42% DV)

    • Saturated Fat: 8g (40% DV)

    • Trans Fat: 0g

  • Cholesterol: 70mg (23% DV)

  • Sodium: 1200mg (52% DV)

  • Total Carbohydrates: 75g (25% DV)

    • Dietary Fiber: 4g (16% DV)

    • Sugars: 6g

  • Protein: 29g (58% DV)

  • Calcium: 95mg (10% DV)

  • Iron: 3.5mg (20% DV)

1. Chicken Quesadilla (approx. 1 large quesadilla)

  • Serving Size: 1 quesadilla (with chicken and cheese)

  • Calories: 450

  • Calories From Fat: 220

  • Total Fat: 24g (37% DV)

    • Saturated Fat: 10g (50% DV)

    • Trans Fat: 0g

  • Cholesterol: 80mg (27% DV)

  • Sodium: 700mg (30% DV)

  • Total Carbohydrates: 36g (12% DV)

    • Dietary Fiber: 3g (12% DV)

    • Sugars: 1g

  • Protein: 28g (56% DV)

  • Calcium: 250mg (25% DV)

  • Iron: 2mg (11% DV)

Breakdown by Ingredient:

  • Flour Tortilla: ~150 calories

  • Cooked Chicken (3 oz): ~150 calories

  • Cheddar Cheese (1 oz): ~110 calories

  • Additional ingredients (sour cream, peppers, etc.): ~40 calories

2. Fruit Snack (1 small pouch)

  • Serving Size: 1 pouch (25g)

  • Calories: 80

  • Calories From Fat: 0

  • Total Fat: 0g

    • Saturated Fat: 0g

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 35mg (1% DV)

  • Total Carbohydrates: 19g (6% DV)

    • Dietary Fiber: 0g

    • Sugars: 12g

  • Protein: 0g

  • Calcium: 0mg (0% DV)

  • Iron: 0.2mg (1% DV)

3. Cookie (1 medium cookie)

  • Serving Size: 1 cookie

  • Calories: 150

  • Calories From Fat: 70

  • Total Fat: 8g (12% DV)

    • Saturated Fat: 4g (20% DV)

    • Trans Fat: 0g

  • Cholesterol: 20mg (7% DV)

  • Sodium: 150mg (6% DV)

  • Total Carbohydrates: 22g (7% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 10g

  • Protein: 2g (4% DV)

  • Calcium: 15mg (2% DV)

  • Iron: 0.5mg (3% DV)

Total for Meal:

  • Calories: 680

  • Calories From Fat: 290

  • Total Fat: 32g (49% DV)

    • Saturated Fat: 14g (70% DV)

    • Trans Fat: 0g

  • Cholesterol: 100mg (33% DV)

  • Sodium: 885mg (39% DV)

  • Total Carbohydrates: 77g (26% DV)

    • Dietary Fiber: 5g (20% DV)

    • Sugars: 23g

  • Protein: 30g (60% DV)

  • Calcium: 265mg (27% DV)

  • Iron: 2.7mg (15% DV)

Salads
1. Caesar Salad with Chicken

  • Serving Size: 1 salad

  • Calories: 450

  • Calories From Fat: 230

  • Total Fat: 25g (38% DV)

    • Saturated Fat: 7g (35% DV)

    • Trans Fat: 0g

  • Cholesterol: 75mg (25% DV)

  • Sodium: 1,000mg (43% DV)

  • Total Carbohydrates: 25g (8% DV)

    • Dietary Fiber: 4g (16% DV)

    • Sugars: 3g

  • Protein: 35g (70% DV)

  • Calcium: 150mg (15% DV)

  • Iron: 2mg (11% DV)

Breakdown by Ingredient:

  • Grilled Chicken Breast (4 oz): ~180 calories

  • Romaine Lettuce (2 cups): ~10 calories

  • Caesar Dressing (2 tbsp): ~150 calories

  • Parmesan Cheese (1 oz): ~110 calories

  • Croutons (1/2 oz): ~30 calories

2. Total for Salad:

  • Calories: 450

  • Calories From Fat: 230

  • Total Fat: 25g (38% DV)

    • Saturated Fat: 7g (35% DV)

    • Trans Fat: 0g

  • Cholesterol: 75mg (25% DV)

  • Sodium: 1,000mg (43% DV)

  • Total Carbohydrates: 25g (8% DV)

    • Dietary Fiber: 4g (16% DV)

    • Sugars: 3g

  • Protein: 35g (70% DV)

  • Calcium: 150mg (15% DV)

  • Iron: 2mg (11% DV)

1. House Salad with Chicken

  • Serving Size: 1 salad

  • Calories: 350

  • Calories From Fat: 150

  • Total Fat: 17g (26% DV)

    • Saturated Fat: 3g (15% DV)

    • Trans Fat: 0g

  • Cholesterol: 60mg (20% DV)

  • Sodium: 800mg (35% DV)

  • Total Carbohydrates: 20g (7% DV)

    • Dietary Fiber: 4g (16% DV)

    • Sugars: 4g

  • Protein: 30g (60% DV)

  • Calcium: 120mg (12% DV)

  • Iron: 2mg (11% DV)

Breakdown by Ingredient:

  • Grilled Chicken Breast (4 oz): ~180 calories

  • Mixed Salad Greens (2 cups): ~20 calories

  • Cherry Tomatoes (1/2 cup): ~15 calories

  • Cucumber (1/2 medium): ~8 calories

  • Italian Dressing (2 tbsp): ~100 calories

  • Parmesan Cheese (1 oz): ~110 calories

2. Total for Salad:

  • Calories: 350

  • Calories From Fat: 150

  • Total Fat: 17g (26% DV)

    • Saturated Fat: 3g (15% DV)

    • Trans Fat: 0g

  • Cholesterol: 60mg (20% DV)

  • Sodium: 800mg (35% DV)

  • Total Carbohydrates: 20g (7% DV)

    • Dietary Fiber: 4g (16% DV)

    • Sugars: 4g

  • Protein: 30g (60% DV)

  • Calcium: 120mg (12% DV)

  • Iron: 2mg (11% DV)

1. Buffalo Chicken Salad

  • Serving Size: 1 salad

  • Calories: 400

  • Calories From Fat: 180

  • Total Fat: 20g (31% DV)

    • Saturated Fat: 5g (25% DV)

    • Trans Fat: 0g

  • Cholesterol: 75mg (25% DV)

  • Sodium: 1,000mg (43% DV)

  • Total Carbohydrates: 20g (7% DV)

    • Dietary Fiber: 3g (12% DV)

    • Sugars: 3g

  • Protein: 40g (80% DV)

  • Calcium: 150mg (15% DV)

  • Iron: 2mg (11% DV)

Breakdown by Ingredient:

  • Grilled Chicken Breast (4 oz): ~180 calories

  • Buffalo Sauce (2 tbsp): ~30 calories

  • Mixed Salad Greens (2 cups): ~20 calories

  • Cherry Tomatoes (1/2 cup): ~15 calories

  • Cucumber (1/2 medium): ~8 calories

  • Ranch Dressing (2 tbsp): ~100 calories

  • Cheddar Cheese (1 oz): ~110 calories

2. Total for Salad:

  • Calories: 400

  • Calories From Fat: 180

  • Total Fat: 20g (31% DV)

    • Saturated Fat: 5g (25% DV)

    • Trans Fat: 0g

  • Cholesterol: 75mg (25% DV)

  • Sodium: 1,000mg (43% DV)

  • Total Carbohydrates: 20g (7% DV)

    • Dietary Fiber: 3g (12% DV)

    • Sugars: 3g

  • Protein: 40g (80% DV)

  • Calcium: 150mg (15% DV)

  • Iron: 2mg (11% DV)

Wraps & Sides
1. Chicken Caesar Wrap

  • Serving Size: 1 wrap

  • Calories: 400

  • Calories From Fat: 180

  • Total Fat: 20g (31% DV)

    • Saturated Fat: 6g (30% DV)

    • Trans Fat: 0g

  • Cholesterol: 70mg (23% DV)

  • Sodium: 900mg (39% DV)

  • Total Carbohydrates: 35g (12% DV)

    • Dietary Fiber: 3g (12% DV)

    • Sugars: 3g

  • Protein: 30g (60% DV)

  • Calcium: 150mg (15% DV)

  • Iron: 2mg (11% DV)

Breakdown by Ingredient:

  • Flour Tortilla (1 large): ~130 calories

  • Grilled Chicken Breast (3 oz): ~140 calories

  • Caesar Dressing (2 tbsp): ~100 calories

  • Parmesan Cheese (1 oz): ~110 calories

  • Lettuce: ~10 calories

2. Chips (1 serving)

  • Serving Size: 1 ounce (about 15 chips)

  • Calories: 150

  • Calories From Fat: 90

  • Total Fat: 10g (15% DV)

    • Saturated Fat: 1g (5% DV)

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 150mg (6% DV)

  • Total Carbohydrates: 15g (5% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 0g

  • Protein: 2g (4% DV)

  • Calcium: 0mg (0% DV)

  • Iron: 0.5mg (3% DV)

3. Fruit Snack (1 small pouch)

  • Serving Size: 1 pouch (25g)

  • Calories: 80

  • Calories From Fat: 0

  • Total Fat: 0g

    • Saturated Fat: 0g

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 35mg (1% DV)

  • Total Carbohydrates: 19g (6% DV)

    • Dietary Fiber: 0g

    • Sugars: 12g

  • Protein: 0g

  • Calcium: 0mg (0% DV)

  • Iron: 0.2mg (1% DV)

Total for Meal:

  • Calories: 630

  • Calories From Fat: 270

  • Total Fat: 30g (46% DV)

    • Saturated Fat: 8g (40% DV)

    • Trans Fat: 0g

  • Cholesterol: 70mg (23% DV)

  • Sodium: 1,085mg (47% DV)

  • Total Carbohydrates: 69g (23% DV)

    • Dietary Fiber: 4g (16% DV)

    • Sugars: 15g

  • Protein: 32g (64% DV)

  • Calcium: 150mg (15% DV)

  • Iron: 2.7mg (15% DV)

1. Ham and Cheese Wrap

  • Serving Size: 1 wrap

  • Calories: 350

  • Calories From Fat: 150

  • Total Fat: 17g (26% DV)

    • Saturated Fat: 7g (35% DV)

    • Trans Fat: 0g

  • Cholesterol: 50mg (17% DV)

  • Sodium: 900mg (39% DV)

  • Total Carbohydrates: 30g (10% DV)

    • Dietary Fiber: 3g (12% DV)

    • Sugars: 3g

  • Protein: 25g (50% DV)

  • Calcium: 200mg (20% DV)

  • Iron: 2mg (11% DV)

Breakdown by Ingredient:

  • Whole Wheat Tortilla (1 large): ~130 calories

  • Ham (3 oz): ~120 calories

  • Cheddar Cheese (1 oz): ~110 calories

  • Lettuce and Tomato: ~10 calories

2. Chips (1 serving)

  • Serving Size: 1 ounce (about 15 chips)

  • Calories: 150

  • Calories From Fat: 90

  • Total Fat: 10g (15% DV)

    • Saturated Fat: 1g (5% DV)

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 150mg (6% DV)

  • Total Carbohydrates: 15g (5% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 0g

  • Protein: 2g (4% DV)

  • Calcium: 0mg (0% DV)

  • Iron: 0.5mg (3% DV)

3. Fruit Snack (1 small pouch)

  • Serving Size: 1 pouch (25g)

  • Calories: 80

  • Calories From Fat: 0

  • Total Fat: 0g

    • Saturated Fat: 0g

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 35mg (1% DV)

  • Total Carbohydrates: 19g (6% DV)

    • Dietary Fiber: 0g

    • Sugars: 12g

  • Protein: 0g

  • Calcium: 0mg (0% DV)

  • Iron: 0.2mg (1% DV)

Total for Meal:

  • Calories: 580

  • Calories From Fat: 240

  • Total Fat: 27g (42% DV)

    • Saturated Fat: 8g (40% DV)

    • Trans Fat: 0g

  • Cholesterol: 50mg (17% DV)

  • Sodium: 1,085mg (47% DV)

  • Total Carbohydrates: 64g (21% DV)

    • Dietary Fiber: 4g (16% DV)

    • Sugars: 15g

  • Protein: 27g (54% DV)

  • Calcium: 200mg (20% DV)

  • Iron: 2.7mg (15% DV)

1. Buffalo Chicken Wrap

  • Serving Size: 1 wrap

  • Calories: 400

  • Calories From Fat: 180

  • Total Fat: 20g (31% DV)

    • Saturated Fat: 8g (40% DV)

    • Trans Fat: 0g

  • Cholesterol: 70mg (23% DV)

  • Sodium: 900mg (39% DV)

  • Total Carbohydrates: 35g (12% DV)

    • Dietary Fiber: 3g (12% DV)

    • Sugars: 3g

  • Protein: 30g (60% DV)

  • Calcium: 150mg (15% DV)

  • Iron: 2mg (11% DV)

Breakdown by Ingredient:

  • Flour Tortilla (1 large): ~130 calories

  • Buffalo Chicken (3 oz): ~150 calories

  • Cheddar Cheese (1 oz): ~110 calories

  • Lettuce and Tomato: ~10 calories

2. Chips (1 serving)

  • Serving Size: 1 ounce (about 15 chips)

  • Calories: 150

  • Calories From Fat: 90

  • Total Fat: 10g (15% DV)

    • Saturated Fat: 1g (5% DV)

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 150mg (6% DV)

  • Total Carbohydrates: 15g (5% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 0g

  • Protein: 2g (4% DV)

  • Calcium: 0mg (0% DV)

  • Iron: 0.5mg (3% DV)

3. Fruit Snack (1 small pouch)

  • Serving Size: 1 pouch (25g)

  • Calories: 80

  • Calories From Fat: 0

  • Total Fat: 0g

    • Saturated Fat: 0g

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 35mg (1% DV)

  • Total Carbohydrates: 19g (6% DV)

    • Dietary Fiber: 0g

    • Sugars: 12g

  • Protein: 0g

  • Calcium: 0mg (0% DV)

  • Iron: 0.2mg (1% DV)

Total for Meal:

  • Calories: 630

  • Calories From Fat: 270

  • Total Fat: 30g (46% DV)

    • Saturated Fat: 9g (45% DV)

    • Trans Fat: 0g

  • Cholesterol: 70mg (23% DV)

  • Sodium: 1,085mg (47% DV)

  • Total Carbohydrates: 69g (23% DV)

    • Dietary Fiber: 4g (16% DV)

    • Sugars: 15g

  • Protein: 32g (64% DV)

  • Calcium: 150mg (15% DV)

  • Iron: 2.7mg (15% DV)

1. Turkey and Cheese Wrap

  • Serving Size: 1 wrap

  • Calories: 350

  • Calories From Fat: 150

  • Total Fat: 17g (26% DV)

    • Saturated Fat: 7g (35% DV)

    • Trans Fat: 0g

  • Cholesterol: 60mg (20% DV)

  • Sodium: 800mg (35% DV)

  • Total Carbohydrates: 30g (10% DV)

    • Dietary Fiber: 3g (12% DV)

    • Sugars: 3g

  • Protein: 25g (50% DV)

  • Calcium: 200mg (20% DV)

  • Iron: 2mg (11% DV)

Breakdown by Ingredient:

  • Whole Wheat Tortilla (1 large): ~130 calories

  • Turkey Breast (3 oz): ~120 calories

  • Cheddar Cheese (1 oz): ~110 calories

  • Lettuce and Tomato: ~10 calories

2. Chips (1 serving)

  • Serving Size: 1 ounce (about 15 chips)

  • Calories: 150

  • Calories From Fat: 90

  • Total Fat: 10g (15% DV)

    • Saturated Fat: 1g (5% DV)

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 150mg (6% DV)

  • Total Carbohydrates: 15g (5% DV)

    • Dietary Fiber: 1g (4% DV)

    • Sugars: 0g

  • Protein: 2g (4% DV)

  • Calcium: 0mg (0% DV)

  • Iron: 0.5mg (3% DV)

3. Fruit Snack (1 small pouch)

  • Serving Size: 1 pouch (25g)

  • Calories: 80

  • Calories From Fat: 0

  • Total Fat: 0g

    • Saturated Fat: 0g

    • Trans Fat: 0g

  • Cholesterol: 0mg

  • Sodium: 35mg (1% DV)

  • Total Carbohydrates: 19g (6% DV)

    • Dietary Fiber: 0g

    • Sugars: 12g

  • Protein: 0g

  • Calcium: 0mg (0% DV)

  • Iron: 0.2mg (1% DV)

Total for Meal:

  • Calories: 580

  • Calories From Fat: 240

  • Total Fat: 27g (42% DV)

    • Saturated Fat: 8g (40% DV)

    • Trans Fat: 0g

  • Cholesterol: 60mg (20% DV)

  • Sodium: 985mg (43% DV)

  • Total Carbohydrates: 64g (21% DV)

    • Dietary Fiber: 5g (20% DV)

    • Sugars: 15g

  • Protein: 27g (54% DV)

  • Calcium: 200mg (20% DV)

  • Iron: 2.7mg (15% DV)

Acai Bowl (with Banana, Blueberries, and Strawberries)

  • Serving Size: 1 bowl (approx. 400g)

  • Calories: 350

  • Calories From Fat: 50

  • Total Fat: 6g (9% DV)

    • Saturated Fat: 2g (10% DV)

    • Trans Fat: 0g

  • Cholesterol: 0mg (0% DV)

  • Sodium: 10mg (0% DV)

  • Total Carbohydrates: 72g (24% DV)

    • Dietary Fiber: 10g (40% DV)

    • Sugars: 35g

  • Protein: 5g (10% DV)

  • Calcium: 100mg (10% DV)

  • Iron: 2mg (11% DV)

Breakdown by Ingredient:

  • Acai Purée (100g): ~70 calories

  • Banana (1 medium, approx. 118g): ~105 calories

  • Blueberries (1/2 cup, approx. 75g): ~42 calories

  • Strawberries (1/2 cup, approx. 75g): ~24 calories

  • Granola (1/4 cup): ~120 calories

  • Honey or Agave Syrup (1 tablespoon): ~60 calories

Total for Meal:

  • Calories: 350

  • Calories From Fat: 50

  • Total Fat: 6g (9% DV)

    • Saturated Fat: 2g (10% DV)

    • Trans Fat: 0g

  • Cholesterol: 0mg (0% DV)

  • Sodium: 10mg (0% DV)

  • Total Carbohydrates: 72g (24% DV)

    • Dietary Fiber: 10g (40% DV)

    • Sugars: 35g

  • Protein: 5g (10% DV)

  • Calcium: 100mg (10% DV)

  • Iron: 2mg (11% DV)

Mac-N-Cheese (approx. 1 cup)

  • Serving Size: 1 cup (200g)

  • Calories: 300

  • Calories From Fat: 120

  • Total Fat: 13g (20% DV)

    • Saturated Fat: 7g (35% DV)

    • Trans Fat: 0g

  • Cholesterol: 30mg (10% DV)

  • Sodium: 800mg (35% DV)

  • Total Carbohydrates: 36g (12% DV)

    • Dietary Fiber: 2g (8% DV)

    • Sugars: 4g

  • Protein: 12g (24% DV)

  • Calcium: 200mg (20% DV)

  • Iron: 1.5mg (8% DV)

Breakdown by Ingredient:

  • Elbow Macaroni (1 cup cooked): ~200 calories

  • Cheddar Cheese (1/2 cup shredded): ~200 calories

  • Milk (1/4 cup): ~40 calories

  • Butter (1 tablespoon): ~100 calories

  • Flour (2 tablespoons): ~40 calories

Total for Meal:

  • Calories: 300

  • Calories From Fat: 120

  • Total Fat: 13g (20% DV)

    • Saturated Fat: 7g (35% DV)

    • Trans Fat: 0g

  • Cholesterol: 30mg (10% DV)

  • Sodium: 800mg (35% DV)

  • Total Carbohydrates: 36g (12% DV)

    • Dietary Fiber: 2g (8% DV)

    • Sugars: 4g

  • Protein: 12g (24% DV)

  • Calcium: 200mg (20% DV)

  • Iron: 1.5mg (8% DV)

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