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Good EATS Meal Plan Breakfast Menu

Breakfast is the most important meal of the day because it helps get our bodies going after rest. Your body needs fuel to be able to function and do everything you want it to do, and breakfast jump-starts your metabolism to get going in the morning.

It’s better for our bodies if we start with breakfast and give it fuel every few hours throughout the day, when we’re active, instead eating a lot of at night. Work on trying to eat smaller amounts of food more frequently through the day, and see if that helps combat evening munchies. You may even find you wake up looking forward to breakfast!

Our breakfast protein pancakes and protein oatmeal provides the combination of whey and casein protein found in cow’s milk, which offers reliable nutrition to restock glycogen stores, promote protein synthesis and repair muscles while providing beneficial nutrients such as calcium, vitamin D and vitamin AWhile restoring the body to optimal performance levels, these menu items may naturally provide all the essential nutrients in a ratio the body needs.


References:

1. Hoagland, Emily. “The Importance of Breakfast.” America On the Move, 23 Feb. 2008. Web. 22 Aug. 2014.

2. Wein, Debra, and Megan Miraglia. “Whey Protein vs Casein Protein and Optimal Recovery.” National Strength and Condition Association. Web.


Apple Cinnamon Protein Oatmeal
Apple Cinnamon Protein Oatmeal (130 Calories)

Homemade with oats, apples, cinnamon, honey, and whey protein

Apple Cinnimon Protein Panckaes
Apple Cinnamon Protein Pancakes (330 Calories)

Whole wheat pancakes with apples, cinnamon, egg whites and whey protein. Served with honey for syrup.

Banana Peanut Butter Protein Oatmeal
Banana Peanut Butter Protein Oatmeal (150 Calories)

Homemade with oats, banana, peanut butter, and whey protein

Chia Strawberry Blueberry
Berry Chia Overnight Oats (260 Calories)

Rolled oats and superfood chia seeds soaked overnight in almond milk with blueberries and strawberries

Bluberry Protein Oatmeal
Blueberry Protein Oatmeal (240 Calories)

Homemade with oats, blueberries, honey, and whey protein

Blueberry Protein Pancakes
Blueberry Protein Pancakes (230 Calories)

Whole wheat pancakes with blueberries and whey protein. Served with blueberry sauce for syrup.

Chicken Egg White Breakfast Bowl
Chicken & Egg White Breakfast Bowl (410 Calories)

Grilled chicken, scrambled egg whites, part-skim mozzarella cheese, spinach, mushrooms, peppers, red skin potatoes and sweet potatoes

Chicken Eggwhite Breakfast Wrap
Chicken & Egg White Breakfast Wrap (470 Calories)

Grilled chicken, scrambled egg whites, part-skim mozzarella, spinach, mushrooms, onions and peppers on a whole-wheat wrap

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Fruit and Granola Bowl (320 Calories)

Reduced fat cottage cheese and crunchy granola, paired with blueberries, strawberries and grapefruit

Cottage Cheese and Fruit
Low Carb California Scramble (210 Calories)

Scrambled egg whites, sliced avocado, black beans, salsa and fat free sour cream

Low Carb Protein Scramble
Low Carb Protein Scramble (340 Calories)

Scrambled egg whites, sliced turkey, spinach and part-skim mozzarella cheese

Veggie Frittata
Paleo Veggie Frittata (190 Calories)

Eggs, spinach, mushrooms, peppers, and sweet potatoes

Peanut Butter Choc Protein Panckaes
Peanut Butter Choc. Chip Protein Pancakes (410 Calories)

Whole wheat pancakes with peanut butter, chocolate chips, egg whites, and whey protein. Served with peanut sauce for syrup.

Pumpkin Protein Oatmeal
Pumpkin Protein Oatmeal (160 Calories)

Homemade with oats, pure pumpkin, pumpkin spice, honey and whey protein

Pumpkin Protein Panckaes
Pumpkin Protein Pancakes (210 Calories)

Whole wheat pancakes with pure pumpkin, pumpkin spice, egg whites, and whey protein. Served with honey for syrup.

Strawberry Banana Protein Pancakes
Strawberry Banana Protein Pancakes (260 Calories)

Whole wheat pancakes with strawberries, banana, egg whites, and whey protein. Served with strawberry sauce for syrup.

Turkey Sausage Breakfast Bowl
Turkey Sausage & Egg White Breakfast Bowl (300 Calories)

Turkey sausage, turkey bacon, scrambled egg whites, reduced fat cheddar cheese, spinach, mushrooms, peppers, red skin potatoes and sweet potatoes

Turkey Sausage & Eggwhite Breakfast Wrap
Turkey Sausage & Egg White Breakfast Wrap (360 Calories)

Turkey sausage, scrambled egg whites, reduced fat cheddar cheese, spinach, mushrooms, onions and peppers on a whole-wheat wrap

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Veggie & Egg White Breakfast Bowl (350 Calories)

Scrambled egg whites, reduced fat cheddar cheese, red beans, spinach, mushrooms, peppers, red skin potatoes and sweet potatoes

Veggie Egg White Breakfast Wrap
Veggie & Egg White Breakfast Wrap (320 Calories)

Scrambled egg whites, reduced fat cheddar cheese, spinach, mushrooms, onions and peppers on a whole-wheat wrap

Good EATS Meal Plan Salad Menu

Salad adds color, texture and appeal to your plate while providing fiber that helps fill you up and helps your digestive system. The vegetables in salad are naturally low in calories and may help reduce the risk of many diseases, including heart disease, high blood pressure, and some cancers. Many of our salads are rich in vitamins and minerals that help keep you healthy and energized.

Salad can be a great source of the following important nutrients:

  • Calcium: Calcium is essential for healthy bones and teeth. It is also needed for normal functioning of muscles, nerves and some glands.
  • Fiber: Diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease.
  •  Folate: Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect.
  •  Iron: Needed for healthy blood and normal functioning of all cells.
  •  Magnesium: Magnesium is necessary for healthy bones and is involved with more than 300 enzymes in your body! Inadequate levels may result in muscle cramps and high blood pressure.
  •  Potassium: Diets rich in potassium may help to maintain a healthy blood pressure.
  •  Sodium: Needed for normal cell function throughout the body. Our salads do not contain too much sodium, which is associated with high blood pressure.  
  •  Vitamin A: Keeps eyes and skin healthy and helps protect against infections.
  •  Vitamin C: Helps heal cuts and wounds and keeps teeth and gums healthy.

Reference:

1. “Key Nutrients In Fruits & Vegetables.” Fruits & Veggies More Matters. Produce for Better Health Foundation.

2. “Top 10 Reasons To Eat MORE Fruits & Vegetables.” Fruits & Veggies More Matters. Produce for Better Health Foundation.


Berry Salad
Berry Salad with Chicken (410 calories)

Grilled chicken, spinach, strawberries, blueberries, slivered almonds, quinoa and homemade raspberry vinaigrette

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Cobb Salad (550 Calories)

Tender grilled chicken breast, avocado, corn, black beans, cherry tomatoes, and a hard-boiled egg atop crisp lettuce with homemade chipotle dressing

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Greek Salad (200 Calories) & Chicken (430 Calories)

Romaine lettuce, tomatoes, kalamata olives and cucumbers, garnished with chickpeas, feta cheese and homemade balsamic vinaigrette

Grilled Shrimp Salad
Grilled Shrimp Salad (190 Calories)

Grilled shrimp, turkey bacon, spinach, roasted red peppers, string beans, tomatoes, red onions and homemade red wine vinaigrette

Grilled Vegetable Salad
Grilled Vegetable Salad (70 Calories)

Grilled eggplant, zucchini, red bell peppers, arugula with homemade extra virgin olive oil and lemon vinaigrette

House-Salad
House Salad (190 Calories) & Chicken (410 Calories)

Romaine lettuce, spinach, part-skim mozzarella cheese, cucumbers, tomatoes and red onions with homemade balsamic vinaigrette

Kale Caesar Salad
Kale Caesar Salad (210 Calories) & Chicken (400 Calories)

Kale, romaine lettuce, parmesan cheese and multigrain croutons with homemade Caesar dressing

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Mediterranean Salad with Tuna (310 Calories)

Romaine lettuce, tomatoes, kalamata olives and cucumbers, garnished with chickpeas, feta cheese and homemade balsamic vinaigrette

Rainbow Kale Salad
Rainbow Kale Salad (420 Calories)

Kale, toasted walnuts, golden raisins and apples with homemade walnut vinaigrette

Good EATS Meal Plan Low Carb & Paleo Menu

Decreasing intake of high-carbohydrate foods may offer an easy-to-follow, prescriptive strategy for decreasing total caloric intakeIn addition, low-carbohydrate dietary patterns that emphasize fruits and vegetables may actually improve an individual’s dietary nutrient profile. Because the pounds drop faster than with a “low-fat” diet in the short term, there is increased incentive, and this may lead to enhanced compliance and efficacy.

A growing body of laboratory-based, clinical-based, and epidemiology-based data suggest that low-energy-density diets can reduce body weight in the short term. Energy density (measured in kcal/g) is primarily impacted by water, which adds weight and volume with no calories; thus, it lowers the energy density of foods, even high-fat foods.

Fruits and vegetables tend to have low energy densities because of both their high water and their high fiber contents. It has been postulated that satiety is increased when energy density decreases because foods high in water and fiber are associated with enhanced satiety, reduced energy intakes and body weight, and better diet quality. Hence, consumption of high volumes of low-energy-density foods is associated with lower total caloric intake and enhanced satiety.


Levine, Marci J., Julie M. Jones, and David R. Lineback. “Low-Carbohydrate Diets: Assessing the Science and Knowledge Gaps, Summary of an ILSI North America Workshop.” Journal of the Academy of Nutrition and Dietetics, 3 Dec. 2006. 


Low-Carb Balsamic Chicken

Low Carb Balsamic Chicken   (360 Calories)

Grilled chicken, broccoli, mushrooms and carrots with balsamic vinaigrette

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Low Carb Butternut Zoodles and Cheese   (250 Calories)

Reduced fat cheddar cheese and butternut squash sauce with kale over zucchini noodles

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Low Carb Chicken Burger Protein Style   (480 Calories)

Homemade ground chicken blended with whole wheat bread crumbs, topped with homemade corn relish over lettuce. Served with a side of red cabbage slaw.

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Low Carb Chicken Diablo Zoodles   (440 Calories)

Grilled chicken, part-skim mozzarella cheese, broccoli, and zucchini noodles with a spicy vodka sauce

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Low Carb Lean Beef Burger Protein Style    (380 Calories)

Lean ground beef topped with sautéed mushrooms, caramelized onions and homemade garlic aioli over lettuce. Served with a side of red cabbage slaw.

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Lemon Pepper Chicken Zoodles   (290 Calories)

Lemon pepper grilled chicken, spinach over zucchini noodles w Parmesan cheese

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Low Carb Marinara Zoodles with Turkey Meatballs   (490 Calories)

Turkey meatballs, spinach, marinara sauce over zucchini noodles w Parmesan cheese

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Low Carb Mediterranean Chicken   (370 Cals) or Shrimp   (90 Cals)

Diced tomatoes, fresh mint and basil over micro greens with extra virgin olive oil

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Low Carb Portobello Pizza   (210 Calories)

Portobello mushroom caps topped with marinara sauce and mozzarella

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Low Carb Thai Zoodles   (370 Calories) & Chicken (590 Calories)

Zucchini noodles and mixed vegetables served with a spicy peanut sauce

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Low Carb Turkey Bolognese   (410 Calories)

House-made sauce with fresh lean ground turkey, red beans, spinach and zucchini noodles with Parmesan cheese

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Low Carb Turkey Chili over Broccoli (230 Calories)

Lean ground turkey mixed with red beans, peppers and garlic over broccoli

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Low Carb Turkey Sausage   (210 Calories)

Our own healthy recipe, Turkey, sweet red peppers, and sweet potato sausage served over a bed of fresh spinach and onions.

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Low Carb Zoodles Chicken Parmesan   (400 Calories)

Grilled chicken, marinara sauce and part-skim mozzarella over zucchini noodles

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Low Carb Zoodles Primavera   (170 Cals) & Chicken (380 Calories)

Broccoli, carrots, mushrooms, part-skim mozzarella cheese, whole grain pasta and garlic and oil with Parmesan cheese

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Paleo Shrimp “Fried Rice”   (147 Calories)

Grilled shrimp, carrots, green peppers and cauliflower rice w low sod soy sauce

Shepards Pie

Paleo Shepherd’s Pie   (541 Calories)

Lean ground beef and diced vegetables topped with sweet potato mash

Good EATS Meal Plans Wraps, Sandwich & Burgers Menu

Many of our whole-wheat wraps offer great flavor and are either a good source of fiber, providing 10% of the recommended daily value; or an excellent source of fiber, providing 20% or more of the recommended daily value.

Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases. While benefits are most pronounced for those consuming at least 3 servings daily, some studies show reduced risks from as little as one serving daily.

The benefits of whole grains most documented by repeated studies include:

  • Stroke risk reduced 30-36%
  • Type 2 diabetes risk reduced 21-30%
  • Heart disease risk reduced 25-28%
  • Better weight maintenance

Some of the nutrients that whole grains contribute to a healthy diet:

  • Protein – Surprised to learn that many whole grains are a good source of protein? The proteins in grains mesh with those in beans and other plants to form complete proteins. Your body can’t store protein, so you need to eat some every day.
  • Fiber – Helps you feel full faster and longer; it also aids digestion and helps prevent constipation. Fiber comes only from plant foods (fruits, vegetables, beans, whole grains), and grain fiber is thought to protect against digestive cancers more than other forms of fiber.
  • Magnesium – An essential mineral required for hundreds of biochemical reactions, including transmission of nerve impulses, converting food into energy, body temperature regulation and maintaining a strong immune system. Magnesium also helps us absorb calcium, for healthy bones and teeth.
  • Phosphorus – Another essential mineral, phosphorus is present in every cell in your body, making up 1% of your body weight. It’s main function is the formation of bones and teeth, but it’s also key to the synthesis of protein for cell repair, growth, and maintenance; for heartbeat regularity; and nerve conduction.
  • Iron – Helps our bodies make hemoglobin (for red blood cells) and against digestive cancers more than other forms of fiber.

“What Are the Health Benefits?” Whole Grains Council.


 

Avocado Chicken Wrap

Avocado Chicken Salad Wrap   (390 Calories)

Homemade chicken salad with avocado and red onions on a whole wheat wrap

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Blackened Chicken Panini   (510 Calories)

Juicy seasoned chicken with crisp lettuce, tomato, Monterey jack cheese and sliced avocado on a whole wheat panini

Chicken and Turkey Meatball Wrap

Chicken and Turkey Meatball Wrap   (540 Calories)

Grilled chicken, part-skim mozzarella, homemade marinara sauce and broccoli on a whole wheat wrap

BLT Chicken Wrap

Chicken BLT Wrap  (580 Calories)

Grilled chicken, turkey bacon, reduced fat cheddar cheese, romaine lettuce and tomato with honey mustard on a whole wheat wrap

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Chicken Burger   (460 Calories)

Homemade ground chicken blended with whole wheat bread crumbs, topped with homemade corn relish on a whole-wheat bun. Served with a side of red cabbage slaw.

Chicken Caesar Wrap

Chicken Caesar Wrap   (620 Calories)

Grilled chicken, romaine, kale and homemade Caesar dressing on a whole wheat wrap

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Goat Cheese Grilled Cheese   (650 Calories)

Sliced avocado, goat and part–skim mozzarella cheese, spinach, and homemade kale pesto on 7 grain bread

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Grilled Portabella Panini   (250 Calories)

Savory portabella mushroom with lettuce, tomato, fontina cheese and fresh-made roasted red pepper aioli on a whole wheat panini

Grilled Vegetable Wrap

Grilled Vegetable Wrap   (250 Calories)

Grilled eggplant, zucchini, red bell peppers, arugula with homemade extra virgin olive oil and lemon vinaigrette on a whole wheat wrap

Hand Carved Turkey Club

Hand Carved Turkey Club   (370 Calories)

Fresh turkey, sliced avocado, lettuce and tomato with garlic aioli on 7 grain bread

Turkey Burger

Lean Beef Burger   (480 Calories)

Lean ground beef topped with sautéed mushrooms, caramelized onions and homemade garlic aioli on a whole wheat bun. Served with a side of red cabbage slaw.

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Open Faced Greek Panini   (410 Calories)

House-made hummus topped with a fresh traditional Greek salad containing feta, tomatoes, kalamata olives and cucumbers on a whole wheat Panini

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Sliced Eye-Round Panini   (426 Calories)

Eye-round steak, mozzarella cheese and horseradish sauce on a whole wheat panini

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Tuna Salad Sandwich   (360 Calories)

House-made Greek yogurt tuna salad served with lettuce and tomato on 7 grain bread

Low Carb Turkey Burger

Turkey Burger   (470 Calories)

Lean ground turkey topped with goat cheese on a whole-wheat bun. Served with a side of red cabbage slaw.

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Veggie Quesadilla (280 Calories) & Chicken (390 Calories)

Whole-wheat tortilla filled with cheddar cheese, peppers, mushrooms and spinach with chipotle sauce

Good EATS Meal Plan Pasta Menu

Our whole-wheat pasta dishes are rich sources of lignin’s, a complex carbohydrate that studies have shown are associated with a modest decrease in cholesterol.

Other benefits indicated by recent studies include:

  • Reduced risk of asthma
  • Healthier carotid arteries
  • Reduction of inflammatory disease risk
  • Lower risk of colorectal cancer
  • Healthier blood pressure levels
  • Less gum disease and tooth loss

Some of the nutrients that whole grains contribute to a healthy diet:

  • Zinc – Helps your immune system fight off bacteria and viruses, and helps wounds heal. It also helps your body make proteins and DNA. Zinc is also essential to proper functioning of your sense of taste and smell.
  • Copper – Helps us absorb iron, and also helps regulate blood pressure and heart rate. Copper is also needed for the production of melanin, which colors our hair and skin.
  • Manganese – The mineral manganese helps us handle oxidative stress. It activates many important enzymes in the body that are crucial to metabolism of carbohydrates, amino acids, and cholesterol. Manganese is also essential to the formation of healthy cartilage and bone.
  • Selenium – Although we only need small amounts of it, it’s essential to helping prevent cellular damage from free radicals, to regulate thyroid  function, and for a healthy immune system.
  • B Vitamins – The many B vitamins help with metabolism, the process your body uses to make energy from the food you eat. While each has its own functions, in general they also help maintain healthy skin, hair and muscles; form red blood cells; and promote healthy immune and nervous system function. Some research shows that B vitamins also prevent mood swings.

“Whole Grains: An Important Source of Essential Nutrients.”


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Butternut Squash Mac and Cheese   (416 Calories)

Reduced fat cheddar cheese and butternut squash sauce with kale over whole grain pasta

Chicken Diablo Pasta

Chicken Diablo Pasta   (610 Calories)

Grilled chicken, part-skim mozzarella cheese, broccoli, and whole grain pasta with a spicy vodka sauce

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Chicken Parmesan Pasta   (560 Calories)

Grilled chicken, marinara sauce & part-skim mozzarella over whole grain pasta

Lemon Pepper Tilapia Pasta

Lemon Pepper Chicken Pasta   (450 Calories)

Lemon pepper grilled chicken, spinach and whole grain pasta w Parmesan cheese

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Marinara Pasta with Turkey Meatballs   (490 Calories)

Turkey meatballs, spinach, and marinara sauce and whole grain pasta with Parmesan cheese

Pasta Primivera Pasta

Pasta Primavera (340 Cals) & Chicken (550 Calories)

Broccoli, carrots, mushrooms, part-skim mozzarella cheese, whole grain pasta and garlic and oil with Parmesan cheese

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Turkey Bolognese   (570 Calories)

House-made sauce with fresh lean ground turkey, red beans, spinach and whole grain pasta with Parmesan cheese

Good EATS Meal Plan Entree Menu

Our entrees are balanced with a variety of vegetables, especially dark-green, red vegetables and beans. All of our grains are whole grains. We offer a variety of protein foods, which include seafood, lean meat and poultry, beans and soy products. We do not cook with butter; instead we use a vegetable and olive oil blend; that is lower in solid fats. Each of our entrees provides at least one significant source of potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets.

Each of our entrees provides at least one serving of vegetables, whole grains, and lean protein.


“Dietary Guidelines for Americans 2010.” U.S. Department of Agriculture. 1 Dec. 2010.


 

Blackend Salmon

Blackened Salmon Entrée  (350 Calories)

Freshly seasoned blackened salmon, sautéed spinach and oven roasted potatoes

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BBQ Chicken Rice and Beans   (470 Calories)

Grilled chicken, reduced fat cheddar cheese, tomatoes, rice and beans with honey BBQ sauce

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Chicken Stir-Fry   (520 Calories)

Grilled chicken, peppers, mushrooms, carrots, sesame seeds and brown rice with soy ginger sauce

Hand Carved Turkey

Hand Carved Turkey Entrée   (360 Calories)

Fresh turkey, brussels sprouts and sweet potatoes with homemade cranberry sauce

Heathers Turkey Chili

Heather’s Turkey Chili   (420 Calories)

Lean ground turkey mixed with red beans, peppers and garlic over broccoli and brown rice

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Pot Roast   (390 Calories)

Slow cooked beef, red skin potatoes and carrots served with au jus sauce

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Shrimp Stir-Fry   (370 Calories)

Sautéed shrimp, peppers, carrots, mushrooms, sesame seeds and brown rice with soy ginger sauce

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Sliced Sirloin Entrée   (410 Calories)

Freshly sliced sirloin steak, tomatoes, sweet potato and red skin potato medley with garlic sauce

Coming Soon – Menu Being Updated

Coming Soon – Menu Being Updated