Nutrition Guide - Performance Kitchen...• Moroccan Spiced Lamb Tagine (pictured above) • Spicy...

Our in-house Reg istered Diet it ia ns expla in popu la r diet s a nd eat ing approache s.

Nutrition Guide

Whether you are a physically active athlete, a Keto enthusiast, trying to stay healthy during pregnancy, aiming to lose some weight, or looking to avoid certain ingredients, your diet is essential in helping you achieve your goals. It varies according to your lifestyle. Our Registered Dietitians have compiled this guide to answer the big question that everyone’s thinking about: what should I eat?

THE RIGHT ME AL PL AN FOR YOU

GIF T C ARDS & CERTIFIC ATES Give the gift of healthy eating. Visit a store or purchase online at eatlocalonline.com

CONTENTS

KETOGENIC LIFEST YLE / 04

DASH DIET / 04

VEGAN , VEGETARIAN & FLEXITARIAN LIFEST YLES / 05

MEDITERR ANE AN LIFEST YLE / 05

MIND DIET / 06

THER APEUTIC LIFEST YLE CHANGES / 06

M ATERNIT Y HE ALTH / 07

SPORTS NUTRITION / 07

LOW FODM AP DIET / 08

E ASY-TO -DIGEST ME AL PL AN / 08

WHOLE 30 DIET / 09

VOLUMETRICS DIET / 09

CONSISTENT C ARBOHYDR ATE ME AL PL AN / 10

ME ALS BY DIET / 11

DIETARY SPECIFIC ATIONS / 17

Always antibiotic-free, humanely raised chicken & 100% grass-fed beef2

Jennie - Mercer Island StoreJennie has a Master of Science in Nutrition from Central Washington University, where she completed a 35-week Dietetic Internship with a focus on Community Nutrition. She is on her way to becoming a Registered Dietitian. Jennie has a Diploma in Essential Professional Baking and Pastry Skills from the International Culinary Center.

MEET OUR TE A M OF REGISTERED DIETITIANS

THE TEAM GUIDES OUR NEW PRODUCT DEVELOPMENT, AND CAN ASSIST YOU IN EACH STORE.

Sayuri - Queen Anne & Capitol Hill StoresSayuri enjoys educating the community about nutrition and wellness, and tailoring custom dietary plans. Sayuri is a Registered Dietitian and graduate of Bastyr University, where she discovered a passion for holistic, whole food nutrition. Her goal is to inspire others to find happiness and success through a healthy diet.

Mitch - Burien StoreMitch is a Registered Dietitian experienced in weight management and nutritional counseling. He has completed a 1250-hour internship studying food science, dietetics, and medical nutrition therapy. He graduated from Central Washington University, and has a Master’s degree in Mental Health Counseling, with Bachelor’s degrees in Nutrition and Psychology.

Lily - Kirkland StoreLily is our newest store manager and soon-to-be Registered Dietitian. Lily graduated from Central Washington University, where she majored in Nutrition & Food Science and completed 1200 hours of supervised practice as a dietetic intern. She is passionately interested in gut health, picky eating, food intolerances, weight loss, and diabetes. Lily is also experienced in Intuitive Eating, and uses it to help people improve their relationship with food.

We recommend consulting with one of our Registered Dietitians before changing your meal plan.

Book an appointment by visiting eatlocalonline.com/nutrition or calling an Eat Local store (refer to back cover for store locations and phone numbers). If you have a medical condition, we recommend you consult with a doctor.

BOOK A FREE CONSULTATION WITH A REGISTERED DIETITIAN

Always antibiotic-free, humanely raised chicken & 100% grass-fed beef 3Visit eatlocalonline.com/nutrition to book a free consultation with one of our Registered Dietitians

• Carb-wise Chicken Tikka Masala (pictured above)

• Carb-wise Braised Beef with Brandy

• Carb-wise Spaghetti Squash with Meat Sauce

• Carb-wise Meatloaf & Cauliflower Mash

FE ATURED PRODUC TS

• Mediterranean Style Chicken Meatballs with Broccoli (pictured above)

• Steel Cut Oatmeal

• Southwest Corn & Black Bean Whole Grain Salad

• Mediterranean Style Lamb

FE ATURED PRODUC TS

Apart from weight loss, the Keto lifestyle has been used for decades for managing diabetes and epilepsy. It’s currently being studied for its potential to protect your brain from memory problems, like dementia and Alzheimer’s disease. To ensure you meet your nutrient needs while following a Keto lifestyle, be sure to consume a wide variety of meals and consult with a Registered Dietitian.

We recommend consulting with one of our Registered Dietitians before changing your meal plan. Book a free appointment by calling an Eat Local store or visiting eatlocalonline.com/nutrition

HOW C AN IT HELP?

Followers of this diet may be able to improve heart health, successfully lower blood pressure and LDL cholesterol levels, and reduce the inflammatory response, which is linked to many chronic conditions. It may be appropriate for those with hypertension, certain forms of cancer, Alzheimer’s disease, or those who are pre-diabetic.


HOW C AN IT HELP?

WHAT IS IT?

WHAT IS IT?

THE KETOGENIC OR “KETO” LIFESTYLE INVOLVES CONSUMING A HIGH AMOUNT OF FAT, WHILE REDUCING CARBOHYDRATE INTAKE TO 20-50g A DAY. A standard Keto lifestyle has the following macronutrient breakdown: 70-80% fat, 10-20% protein, and 5-10% carbohydrates. Within 3-4 days of following such a lifestyle, the body’s stored glucose will be consumed, and the body will switch to ketone bodies as a fuel source. Since ketone bodies are produced by the liver using fat, this can lead to rapid weight loss. We recommend our Carb-wise meals for the Keto lifestyle as they include less than 20g of net carbs in every meal.

“DASH” STANDS FOR DIETARY APPROACHES TO STOP HYPERTENSION.

Hypertension is more commonly known as high blood pressure. This diet focuses on balanced macronutrients (healthy fats, lean protein, and carbohydrates) and emphasizes whole grains, fruits, vegetables, low- or non-fat dairy foods, lean sources of protein, and healthy fats from nuts and seeds. In addition to boosting nutrient-dense foods, it also encourages avoiding excess sodium, refined carbs, and saturated fats.

KETOGENIC LIFESTYLE

DASH DIET


A Mediterranean diet is linked with the prevention of several chronic diseases and age-related conditions. Consistently following this lifestyle may result in decreased risk of heart disease, cancer, hypertension, high cholesterol, and Type 2 Diabetes. It may also reduce the likelihood of Alzheimer’s and Parkinson’s diseases. Unless you have specific dietary restrictions, we recommend this as an ideal lifestyle. You may also look at our Dairy-free, Gluten-free, Vegan, and Vegetarian meals to supplement the Mediterranean offering.


HOW C AN IT HELP?

MEDITERRANEAN LIFESTYLE

• Spicy Kale & Eggplant Ramen (pictured above)

• Macaroni & Cheese

• Squash Lasagna

• Roasted Vegetable & Chickpea Curry

FE ATURED PRODUC TS

• Mediterranean Style Kale Pesto Chicken (pictured above)

• Mediterranean Style Cod with Farro & Black Barley

• Mediterranean Style Red Wine Chicken

• Mediterranean Style Kale Gnocchi

FE ATURED PRODUC TS

A plant-based lifestyle may improve cardiovascular health and reduce the likelihood of various chronic diseases, including Type 2 Diabetes and cancer.


HOW C AN IT HELP?

WHAT IS IT?

A VEGAN LIFESTYLE IS PLANT-BASED AND INCLUDES FRUITS, VEGETABLES, GRAINS, LEGUMES, NUTS, AND SEEDS.It excludes all animal products. Vegetarians may choose to include certain products derived from animals, such as dairy, honey, and eggs. A Flexitarian lifestyle is primarily plant-based, but it gives you the flexibility to include meat, poultry, and fish, though they’re often eaten in smaller portions or less frequently.

VEGAN, VEGETARIAN & FLEXITARIAN LIFESTYLES

THIS LIFESTYLE IS INSPIRED BY THE TRADITIONAL FOODS OF THE EASTERN MEDITERRANEAN REGION.It focuses on eating vegetables, legumes, fruits, whole grains, and healthy fats from olives, avocados, nuts, seeds, and their oils and butters. The primary sources of animal protein include poultry and fish. Like other healthy eating plans, added sugars and refined grains are eaten infrequently. Because it focuses on enjoying wholesome foods, the Mediterranean lifestyle has been consistently rated as one of the healthiest eating patterns in the world.

WHAT IS IT?


The MIND diet may reduce the risk of Alzheimer’s disease, dementia, and other brain diseases. It may also improve overall brain health and help prevent that decline in memory and thinking skills that occur over time.


HOW C AN IT HELP?

MIND DIET

• Chimichurri Breakfast Bowl (pictured above)

• Chicken Meatballs

• Cowboy Stew

• Carb-wise White Wine Pollock

FE ATURED PRODUC TS

“MIND” STANDS FOR MEDITERRANEAN-DASH INTERVENTION FOR NEURODEGENERATIVE DELAY.

The MIND diet is a mashup of two well-studied diets, but its focus is on eating foods that improve brain health. These include dark green leafy vegetables, berries, nuts, avocado oil, whole grains, beans, lentils, fish, and poultry. These foods are rich in antioxidants and contain essential fatty acids, which help in reducing inflammation in the brain and body.

WHAT IS IT?

THERAPEUTIC LIFESTYLE CHANGES

• Jackfruit Shepherd’s Pie (pictured above)

• Mediterranean Style Lentils with Butternut Squash

• Jackfruit & Lentil Stew

• Garlic Chicken

FE ATURED PRODUC TS

This meal plan can help reduce the risk of cardiovascular disease and other chronic conditions, and may help you live a long and healthy life.


HOW C AN IT HELP?

WHAT IS IT?

THERAPEUTIC LIFESTYLE CHANGES (TLC) INVOLVE MANAGING YOUR WEIGHT, INCREASING YOUR PHYSICAL ACTIVITY, AND ADHERING TO A HEALTHY MEAL PLAN TO IMPROVE CARDIOVASCULAR HEALTH. Following this holistic plan has been shown to lower blood triglyceride levels and enhance cholesterol profiles. The eating plan involves reducing saturated fat, trans fat, and cholesterol and increasing fiber intake. At least 10-25g of soluble fiber daily is recommended.


MATERNITY HEALTH

THERAPEUTIC LIFESTYLE CHANGES

This meal plan is recommended for those who are expecting or trying to conceive. A diet rich in essential nutrients can help with a healthy rate of weight gain during pregnancy, thus improving the health of both the mother and the baby.


HOW C AN IT HELP?

• Moroccan Spiced Lamb Tagine (pictured above)

• Spicy Chicken & Mushroom Ramen

• Pork Dijon

• Seattle Breakfast Scramble

FE ATURED PRODUC TS

EATING FOR MOM AND BABY MEANS FOCUSING ON NUTRIENT-RICH FOODS, LIKE VEGETABLES, LEGUMES, FRUITS, WHOLE GRAINS, LOW-FAT DAIRY PRODUCTS, AND LEAN PROTEIN (SUCH AS FROM CHICKEN AND FISH).Emphasizing a nutritious diet helps both mom and baby thrive, and it may also lead to better pregnancy outcomes among those trying to conceive.

WHAT IS IT?

• Mediterranean Style Chicken with Farro & Red Rice (pictured above)

• Lentil & Red Rice Chili

• Carb-wise Sun-dried Tomato & Artichoke Chicken

• Beef Lasagna

FE ATURED PRODUC TS

A nutritious meal plan that provides you with essential macro and micro nutrients can help you stay in optimum physical condition. It can help reduce the risk of injury and provide you with the energy to stay active for extended periods of time.


HOW C AN IT HELP?

WHAT IS IT?

IF YOU ARE INVOLVED IN HIGH LEVELS OF PHYSICAL ACTIVITY, YOU NEED FOODS THAT PROVIDE YOU WITH THE NUTRITION TO REPAIR YOUR BODY AND THE ENERGY TO PERFORM YOUR BEST. Protein is necessary for muscle growth and repair, while calcium is vital for strengthening bones. Proper amounts of healthy carbohydrates provide energy while healthy fats help lower the inflammatory response to help in the recovery process. Antioxidants from herbs, spices, and plant-based foods (like fruits and veggies) are also part of an optimal diet for athletes.

SPORTS NUTRITION


• Carb-wise Creamy Pollock with Walnuts (pictured above)

• Carb-wise Creamy Chicken with Bacon & Chives

• Green Thai Chicken Curry

• Red Thai Chicken Curry

FE ATURED PRODUC TS

• Asian Edamame & Mushroom Whole Grain Salad (pictured above)

• Moroccan Chickpea & Raisin Whole Grain Salad

• Carb-wise Bacon Braised Chicken

• Carb-wise White Wine Chicken

FE ATURED PRODUC TS

Reducing FODMAPs can help relieve symptoms of gastric distress and discomfort.


HOW C AN IT HELP?

These carefully-selected meals can provide essential nutrition to those living with cancer.


HOW C AN IT HELP?

WHAT IS IT?

WHAT IS IT?

THIS DIET CONSISTS OF A RANGE OF MEALS THAT ARE LOW IN FERMENTABLE OLIGO-, DI-, MONO-SACCHARIDES AND POLYOLS (FODMAPs). This collection of carbohydrates can trigger bloating, cramping, and digestive distress in sensitive people, particularly those with Irritable Bowel Syndrome (IBS).

THE SIDE EFFECTS OF CANCER TREATMENT CAN MAKE IT DIFFICULT TO GET ADEQUATE NUTRITION.

These meals have been specially selected by our Registered Dietitians so that they may reduce any kind of discomfort. They are easy to digest and provide plenty of lean protein, healthy fats, vegetables, and a few whole grains as well.

LOW FODMAP DIET

EASY-TO-DIGEST MEAL PLAN


One of the greatest benefits of this diet is that you do not have to constantly measure your food as all the meals are low in calories.


HOW C AN IT HELP?

VOLUMETRICS DIET

• Carb-wise Chicken Korma (pictured above)

• Carb-wise Chimichurri Beef

• Carb-wise Garlic Chicken with Eggplant

• Sweet Potato & Coconut Curry

FE ATURED PRODUC TS

• Carb-wise Loco Moco (pictured above)

• Beef Stew

• Mediterranean Style Cheesy Chicken Meatballs with Penne

• Tarka Dal

FE ATURED PRODUC TS

This elimination diet cuts out many foods, like refined grains and added sugars, that increase your risk of diseases.


HOW C AN IT HELP?

WHAT IS IT?

THIS 30-DAY DIET ELIMINATES GRAINS, LEGUMES, DAIRY, ADDED SUGAR, ALCOHOL , AND PROCESSED FOODS FROM YOUR DIET.While following the Whole 30 diet, you’ll focus on whole foods, mainly vegetables, fruits (in moderation), protein, and healthy fats.

WHOLE 30 DIET

THIS DIET FOCUSES ON EATING FOODS THAT ARE HIGH IN VOLUME, BUT LOW IN CALORIES. THESE ARE KNOWN AS “LOW ENERGY DENSITY” FOODS. These meals will make you feel full and satisfied while helping you lose weight at the same time. Since vegetables are emphasized on this plan, you’ll also benefit from the vitamins, minerals, and antioxidants they supply.

WHAT IS IT?


Always antibiotic-free, humanely raised chicken & 100% grass-fed beef

This plan may help reduce risk of cardiovascular disease, neurodegenerative diseases, cancer, unhealthy weight gain, anxiety, and depression. These meals can be consumed by those living with Type 2 Diabetes.


HOW C AN IT HELP?

THIS PLAN PROVIDES A STEADY AMOUNT OF CARBS FROM FRUITS, VEGETABLES, BEANS, AND WHOLE GRAINS.

The plan is balanced with foods like nuts, seeds, and lean proteins. This nutritious plan is high in fiber and low in saturated fat, trans fat, cholesterol, and added sugar. Consuming a steady amount of carbohydrates throughout the day can help you regulate blood sugar.

WHAT IS IT?

CONSISTENT CARBOHYDRATE MEAL PLAN

• Carb-wise Red Wine Beef (pictured above)

• Moroccan Chicken Tagine

• Yellow Thai Vegetable Curry

• Southwest Breakfast Bowl

FE ATURED PRODUC TS


Always antibiotic-free, humanely raised chicken & 100% grass-fed beef Visit eatlocalonline.com/nutrition to book a free consultation with one of our Registered Dietitians

MEALS BY DIET

KETOGENIC LIFEST YLE

• Butter Pecan Keto Ice Cream• Butternut Squash Soup• Carb-wise Asian Cabbage Stir Fry• Carb-wise Bacon Braised Chicken• Carb-wise Beef Vindaloo• Carb-wise Blackberry Cobbler• Carb-wise Braised Beef with Brandy• Carb-wise Butter Souffle• Carb-wise Chicken Cashew Satay• Carb-wise Chicken Casserole• Carb-wise Chicken Korma• Carb-wise Chicken Tikka Masala• Carb-wise Chimichurri Chicken• Carb-wise Creamy Chicken with Bacon

& Chives• Carb-wise Creamy Pollock with Walnuts• Carb-wise Garlic Chicken with Eggplant• Carb-wise Lamburger Patties

with Creamy Tomato• Carb-wise Loco Moco• Carb-wise Meatloaf with Cauliflower Mash• Carb-wise Pesto Chicken• Carb-wise Pork Roulade

with Mushroom Gravy• Carb-wise Red Wine Beef• Carb-wise Shepherd’s Pie• Carb-wise Smoked Paprika Chicken• Carb-wise Spaghetti Squash with Meat Sauce• Carb-wise Sun-dried Tomato

& Artichoke Chicken

• Carb-wise Thai Coconut Chicken Curry• Carb-wise Turkey Roulade

with Mushroom Gravy (3-Serving & 8-Serving options available)

• Carb-wise White Wine Chicken• Carb-wise White Wine Pollock• Cauliflower Rice• Chicken Meatballs• Chicken Noodle Soup• Curried Lentil Soup• Diced Avocado• Flourless Fudge Brownie• Flourless Maple Almond Cake• Maple Bacon Keto Ice Cream• Roasted Brussels Sprouts• Vanilla Keto Ice Cream

MEDITERR ANE AN LIFEST YLE

• Asian Edamame & Mushroom Whole Grain Salad

• Bombay Potatoes• Brown Rice• Butternut Squash Soup• Cauliflower Rice• Curried Lentil Soup• Diced Avocado• Gobi Curry• Honey & Thyme Carrots• Jackfruit & Beet in Red Wine Sauce• Jackfruit & Lentil Stew

• Jackfruit Shepherd’s Pie• Lentil & Red Rice Chili• Meatless Meatballs• Mediterranean Style Cheesy Chicken

Meatballs with Penne• Mediterranean Style Chicken Meatballs

with Broccoli• Mediterranean Style Chicken

with Farro & Red Rice• Mediterranean Style Cod

with Farro & Black Barley• Mediterranean Style Kale Gnocchi• Mediterranean Style Kale Pesto Chicken• Mediterranean Style Lamb• Mediterranean Style Lentils

with Butternut Squash• Mediterranean Style Red Wine Chicken• Mediterranean Style Salmon Pasta• Mediterranean Style Spaghetti

with Chicken Meatballs• Moroccan Chickpea and Raisin

Whole Grain Salad• Roasted Brussels Sprouts• Roasted Sweet Potato, Kale

& Brown Rice Bowl• Roasted Vegetable & Chickpea Curry• Southwest Corn and Black Bean

Whole Grain Salad• Spicy Kale & Eggplant Ramen• Sweet Potato & Coconut Curry• Tarka Dal• Vegetable Stir Fry with Lentils & Red Rice• Yellow Thai Vegetable Curry

Our Registered Dietitians have created a list of meals for every diet and lifestyle featured in this Nutrition Guide. These meals have been included based on their dietary specifications (see page 17 for details) and the nutritional requirements of each diet.


11Always antibiotic-free, humanely raised chicken & 100% grass-fed beef


VEGAN , VEGETARIAN & FLEXITARIAN LIFEST YLES

VEGAN:• Apple Crisp• Asian Edamame & Mushroom

Whole Grain Salad• Basmati Rice• Bombay Potatoes• Brown Rice• Butternut Squash Soup• Cauliflower Rice• Coconut & Lime Leaf Rice• Curried Lentil Soup• Diced Avocado• Gobi Curry• Honey & Thyme Carrots• Jackfruit & Beet in Red Wine Sauce• Jackfruit & Lentil Stew• Jackfruit Shepherd’s Pie• Lentil & Red Rice Chili• Meatless Meatballs• Mediterranean Style Kale Gnocchi• Mediterranean Style Lentils

with Butternut Squash• Moroccan Chickpea and Raisin

Whole Grain Salad• Mushroom & Walnut Loaf

with Mushroom Gravy• Peas Pilau• Roasted Brussels Sprouts• Roasted Sweet Potato, Kale

& Brown Rice Bowl• Roasted Vegetable & Chickpea Curry• Southwest Corn and Black Bean

Whole Grain Salad• Spicy Kale & Eggplant Ramen• Sweet Potato & Coconut Curry• Tarka Dal• Vegetable Stir Fry with Lentils & Red Rice• Yellow Thai Vegetable Curry

VEGETARIAN:• Creamy Mashed Potatoes• Crimini Mushroom Macaroni & Cheese• Macaroni and Cheese• Saag Paneer• Shakshuka Breakfast Bowl• Southwest Breakfast Bowl• Spicy Macaroni & Cheese• Squash Lasagna

DASH DIET

• Asian Breakfast Bowl• Asian Edamame & Mushroom

Whole Grain Salad• Beef Madras• Brown Rice• Butternut Squash Soup• Cauliflower Rice• Chicken Burrito Bowl• Chicken Jalfrezi• Chicken Karahi• Chicken Meatballs• Chicken Noodle Soup• Chicken Rogan Josh• Chicken Stir Fry• Chimichurri Breakfast Bowl• Curried Lentil Soup• Diced Avocado• Garlic Chicken• Gobi Curry• Honey & Thyme Carrots• Jackfruit & Beet in Red Wine Sauce• Jackfruit & Lentil Stew• Jackfruit Shepherd’s Pie• Kashmiri Chicken Curry• Kids Chicken & Veggie Pasta• Kids Chicken Meatball Dippers• Kids Chicken Meatballs with Creamy Mash• Kids Chicken Meatballs

with Maple Ginger Sauce• Kids Cowboy Stew• Kids Jackfruit Shepherd’s Pie• Kids Lentil Bolognese with Cauliflower Rice• Kids Mac and Cheese• Kids Spaghetti with Chicken Meatballs• Kids Veggie Harvest Penne• Lamb Dupiaza• Lentil & Red Rice Chili• Meatless Meatballs• Mediterranean Style Cheesy Chicken




with Farro & Black Barley• Mediterranean Style Kale Gnocchi• Mediterranean Style Kale Pesto Chicken• Mediterranean Style Lamb

• Mediterranean Style Lentils with Butternut Squash

• Mediterranean Style Red Wine Chicken• Mediterranean Style Salmon Pasta• Mediterranean Style Spaghetti

with Chicken Meatballs• Mediterranean Style Turkey Roulade


• Middle Eastern Lamb Koftas• Moroccan Chicken Tagine• Moroccan Chickpea and Raisin

Whole Grain Salad• Moroccan Spiced Lamb Tagine• Mushroom & Walnut Loaf

with Mushroom Gravy• Roasted Brussels Sprouts• Roasted Sweet Potato, Kale

& Brown Rice Bowl• Roasted Vegetable & Chickpea Curry• Seattle Breakfast Scramble• Shakshuka Breakfast Bowl• Southwest Breakfast Bowl• Southwest Corn and Black Bean

Whole Grain Salad• Spicy Chicken & Mushroom Ramen• Spicy Kale & Eggplant Ramen• Steel Cut Oatmeal• Sweet Potato & Coconut Curry• Tarka Dal• Vegetable Stir Fry with Lentils & Red Rice• Yellow Thai Vegetable Curry

MIND DIET


Whole Grain Salad• Bombay Potatoes• Brown Rice• Butternut Squash Soup• Carb-wise Blackberry Cobbler• Carb-wise Creamy Pollock with Walnuts• Carb-wise White Wine Chicken• Carb-wise White Wine Pollock• Cauliflower Rice• Chicken Burrito Bowl• Chicken Dijon with Kale• Chicken Meatballs• Chicken Noodle Soup• Chicken Stir Fry• Chimichurri Breakfast Bowl

12


• Cowboy Stew• Diced Avocado• Gobi Curry• Honey & Thyme Carrots• Jackfruit & Beet in Red Wine Sauce• Jackfruit & Lentil Stew• Jackfruit Shepherd’s Pie• Kids Chicken & Veggie Pasta• Kids Chicken Meatballs with Creamy Mash• Kids Cowboy Stew• Kids Jackfruit Shepherd’s Pie• Kids Lentil Bolognese with Cauliflower Rice• Kids Mac and Cheese• Kids Spaghetti with Chicken Meatballs• Kids Veggie Harvest Penne• Lentil & Red Rice Chili• Meatless Meatballs• Mediterranean Style Cheesy Chicken








• Moroccan Chicken Tagine• Moroccan Chickpea and Raisin


with Mushroom Gravy• Roasted Brussels Sprouts• Roasted Sweet Potato, Kale

& Brown Rice Bowl• Roasted Vegetable & Chickpea Curry• Shakshuka Breakfast Bowl• Southwest Breakfast Bowl• Southwest Corn and Black Bean

Whole Grain Salad• Spicy Chicken & Mushroom Ramen• Spicy Kale & Eggplant Ramen

• Steel Cut Oatmeal• Sweet Potato & Coconut Curry• Tarka Dal• Vegetable Stir Fry with Lentils & Red Rice• Yellow Thai Vegetable Curry

THER APEUTIC LIFEST YLE CHANGE

• Asian Edamame & Mushroom Whole Grain Salad

• Basmati Rice• Beef Madras• Bombay Potatoes• Brown Rice• Butternut Squash Soup• Cauliflower Rice• Chicken Burrito Bowl• Chicken Jalfrezi• Chicken Karahi• Chicken Noodle Soup• Chicken Rogan Josh• Chicken Stir Fry• Coconut & Lime Leaf Rice• Creamy Mashed Potatoes• Diced Avocado• Garlic Chicken• Gobi Curry• Honey & Thyme Carrots• Jackfruit & Beet in Red Wine Sauce• Jackfruit & Lentil Stew• Jackfruit Shepherd’s Pie• Kashmiri Chicken Curry• Kids Chicken & Veggie Pasta• Kids Chicken Meatball Dippers• Kids Chicken Meatballs with Creamy Mash• Kids Chicken Meatballs

with Maple Ginger Sauce• Kids Cowboy Stew• Kids Jackfruit Shepherd’s Pie• Kids Lentil Bolognese with Cauliflower Rice• Kids Spaghetti with Chicken Meatballs• Kids Veggie Harvest Penne• Lamb Dupiaza• Lentil & Red Rice Chili• Meatless Meatballs• Mediterranean Style Cheesy Chicken


with Broccoli

• Mediterranean Style Chicken with Farro & Red Rice


• Mediterranean Style Kale Gnocchi• Mediterranean Style Kale Pesto Chicken• Mediterranean Style Lamb• Mediterranean Style Lentils







& Brown Rice Bowl• Roasted Vegetable & Chickpea Curry• Southwest Breakfast Bowl• Southwest Corn and Black Bean


M ATERNIT Y HE ALTH

• Apple Crisp• Asian Breakfast Bowl• Asian Edamame & Mushroom

Whole Grain Salad• Basmati Rice• Beef Bourguignon• Beef Madras• Beef Stew• Bombay Potatoes• Brown Rice• Butter Chicken• Butternut Squash Soup

13


• Carb-wise Blackberry Cobbler• Carb-wise Braised Beef with Brandy• Carb-wise Creamy Pollock with Walnuts• Carb-wise Red Wine Beef• Carb-wise White Wine Chicken• Carb-wise White Wine Pollock• Cauliflower Rice• Chicken & Mushroom Lasagna• Chicken & Sausage Jambalaya• Chicken & Tomato Pasta Bake• Chicken Burrito Bowl• Chicken Dijon with Kale• Chicken Jalfrezi• Chicken Karahi• Chicken Korma• Chicken Noodle Soup• Chicken Pot Pie• Chicken Rogan Josh• Chicken Stir Fry• Chicken Tikka Masala• Chimichurri Breakfast Bowl• Coconut & Lime Leaf Rice• Cottage Pie• Cowboy Stew• Creamy Mashed Potatoes• Crimini Mushroom Macaroni & Cheese• Curried Lentil Soup• Diced Avocado• Elliott Bay Shepherd’s Pie• Flourless Fudge Brownie• Garlic Chicken• Gobi Curry• Green Thai Chicken Curry• Honey & Thyme Carrots

• Jackfruit & Beet in Red Wine Sauce• Jackfruit & Lentil Stew• Jackfruit Shepherd’s Pie• Kashmiri Chicken Curry• Lamb Dupiaza• Lentil & Red Rice Chili• Macaroni and Cheese• Meatballs in a Rustic Tomato Sauce• Meatless Meatballs• Mediterranean Style Cheesy Chicken










with Mushroom Gravy• Peas Pilau

• Pork Dijon• Pot Roast• Red Thai Chicken Curry• Roasted Brussels Sprouts• Roasted Sweet Potato, Kale

& Brown Rice Bowl• Roasted Vegetable & Chickpea Curry• Roasted Vegetable Lasagna• Saag Paneer• Seattle Breakfast Scramble• Shakshuka Breakfast Bowl• Southwest Breakfast Bowl• Southwest Corn and Black Bean

Whole Grain Salad• Spaghetti with Meat Sauce• Spicy Chicken & Mushroom Ramen• Spicy Italian Sausage Gnocchi• Spicy Kale & Eggplant Ramen• Spicy Macaroni & Cheese• Squash Lasagna• Steel Cut Oatmeal• Sweet Potato & Coconut Curry• Tarka Dal• Vegetable Stir Fry with Lentils & Red Rice• Yellow Thai Chicken Curry• Yellow Thai Vegetable Curry

LOW FODM AP DIET

• Carb-wise Creamy Chicken with Bacon & Chives

• Carb-wise Creamy Pollock with Walnuts• Green Thai Chicken Curry• Red Thai Chicken Curry

14


E ASY-TO -DIGEST ME AL PL AN

• Apple Crisp• Asian Edamame & Mushroom

Whole Grain Salad• Bombay Potatoes• Butternut Squash Soup• Carb-wise Bacon Braised Chicken• Carb-wise Creamy Chicken

with Bacon & Chives• Carb-wise Creamy Pollock with Walnuts• Carb-wise White Wine Chicken• Carb-wise White Wine Pollock• Cauliflower Rice• Chicken Noodle Soup• Chicken Pot Pie• Cottage Pie• Curried Lentil Soup• Diced Avocado• Elliott Bay Shepherd’s Pie• Gobi Curry• Jackfruit & Lentil Stew• Kids Chicken & Veggie Pasta• Kids Chicken Meatball Dippers• Kids Chicken Meatballs with Creamy Mash• Kids Chicken Meatballs

with Maple Ginger Sauce• Kids Jackfruit Shepherd’s Pie• Kids Mac and Cheese• Mediterranean Style Chicken Meatballs



with Farro & Black Barley• Mediterranean Style Kale Gnocchi• Mediterranean Style Kale Pesto Chicken• Mediterranean Style Lentils

with Butternut Squash• Mediterranean Style Red Wine Chicken• Mediterranean Style Salmon Pasta• Moroccan Chickpea and Raisin

Whole Grain Salad• Mushroom & Walnut Loaf


& Brown Rice Bowl• Roasted Vegetable & Chickpea Curry• Saag Paneer• Southwest Corn and Black Bean

Whole Grain Salad

• Steel Cut Oatmeal• Sweet Potato & Coconut Curry• Vegetable Stir Fry with Lentils & Red Rice• Yellow Thai Chicken Curry• Yellow Thai Vegetable Curry

WHOLE 30 DIET

• Bombay potatoes• Carb-wise Chicken Korma• Carb-wise Chimichurri Beef• Carb-wise Chimichurri Chicken• Carb-wise Garlic Chicken with Eggplant• Carb-wise Smoked Paprika Chicken• Chicken Karahi• Cauliflower rice• Diced Avocado• Green Thai Chicken Curry• Kids Mushroom & Almond Dippers• Roasted Brussels Sprouts• Roasted Root Vegetables

VOLUMETRICS DIET


Whole Grain Salad• Basmati Rice• Beef Stew• Bombay Potatoes• Brown Rice• Butternut Squash Soup• Carb-wise Loco Moco• Cauliflower Rice• Chicken & Sausage Jambalaya• Chicken Burrito Bowl• Chicken Noodle Soup• Coconut & Lime Leaf Rice• Cowboy Stew• Creamy Mashed Potatoes• Curried Lentil Soup• Diced Avocado• Gobi Curry• Honey & Thyme Carrots• Jackfruit & Beet in Red Wine Sauce• Jackfruit & Lentil Stew• Jackfruit Shepherd’s Pie• Kids Chicken & Veggie Pasta• Kids Chicken Meatball Dippers• Kids Chicken Meatballs with Creamy Mash

• Kids Chicken Meatballs with Maple Ginger Sauce

• Kids Cowboy Stew• Kids Jackfruit Shepherd’s Pie• Kids Lentil Bolognese with Cauliflower Rice• Kids Mac and Cheese• Kids Spaghetti with Chicken Meatballs• Kids Veggie Harvest Penne• Lentil & Red Rice Chili• Meatless Meatballs• Mediterranean Style Cheesy Chicken











& Brown Rice Bowl• Roasted Vegetable & Chickpea Curry• Shakshuka Breakfast Bowl• Southwest Breakfast Bowl• Southwest Corn and Black Bean


15


CONSISTENT C ARBOHYDR ATE ME AL PL AN


Whole Grain Salad• Beef Bourguignon• Beef Madras• Beef Stew• Beef Wellington

(2-Serving & 6-Serving options available)• Brown Rice• Butter Chicken• Butter Pecan Keto Ice Cream• Butternut Squash Soup• Carb-wise Asian Cabbage Stir Fry• Carb-wise Bacon Braised Chicken• Carb-wise Beef Vindaloo• Carb-wise Braised Beef with Brandy• Carb-wise Chicken Cashew Satay• Carb-wise Chicken Casserole• Carb-wise Chicken Korma• Carb-wise Chicken Tikka Masala• Carb-wise Chimichurri Beef• Carb-wise Chimichurri Beef Roulade

with Chimichurri Sauce• Carb-wise Chimichurri Chicken• Carb-wise Confit of Duck• Carb-wise Creamy Chicken

with Bacon & Chives• Carb-wise Creamy Pollock with Walnuts• Carb-wise Garlic Chicken with Eggplant• Carb-wise Loco Moco• Carb-wise Meatloaf with Cauliflower Mash• Carb-wise Pesto Chicken• Carb-wise Pork Roulade

with Mushroom Gravy• Carb-wise Red Wine Beef• Carb-wise Shepherd’s Pie• Carb-wise Smoked Paprika Chicken• Carb-wise Spaghetti Squash with Meat Sauce• Carb-wise Sun-dried Tomato

& Artichoke Chicken• Carb-wise Thai Coconut Chicken Curry• Carb-wise Turkey Roulade


• Carb-wise White Wine Chicken• Carb-wise White Wine Pollock

• Cauliflower Rice• Chicken & Mushroom Lasagna• Chicken & Sausage Jambalaya• Chicken & Tomato Pasta Bake• Chicken Burrito Bowl• Chicken Dijon with Kale• Chicken Jalfrezi• Chicken Karahi• Chicken Korma• Chicken Meatballs• Chicken Noodle Soup• Chicken Pot Pie• Chicken Rogan Josh• Chicken Stir Fry• Chicken Tikka Masala• Chimichurri Breakfast Bowl• Cottage Pie• Cowboy Stew• Crimini Mushroom Macaroni & Cheese• Curried Lentil Soup• Diced Avocado• Elliott Bay Shepherd’s Pie• Garlic Chicken• Gobi Curry• Green Thai Chicken Curry• Honey & Thyme Carrots• Jackfruit & Beet in Red Wine Sauce• Jackfruit & Lentil Stew• Jackfruit Shepherd’s Pie• Kashmiri Chicken Curry• Kids Chicken & Veggie Pasta• Kids Chicken Meatball Dippers• Kids Chicken Meatballs with Creamy Mash• Kids Chicken Meatballs

with Maple Ginger Sauce• Kids Cowboy Stew• Kids Jackfruit Shepherd’s Pie• Kids Lentil Bolognese with Cauliflower Rice• Kids Mac and Cheese• Kids Spaghetti with Chicken Meatballs• Kids Veggie Harvest Penne• Lamb Dupiaza• Lentil & Red Rice Chili• Macaroni and Cheese• Maple Bacon Keto Ice Cream• Meatballs in a Rustic Tomato Sauce• Meatless Meatballs

• Mediterranean Style Cheesy Chicken Meatballs with Penne

• Mediterranean Style Chicken Meatballs with Broccoli

• Mediterranean Style Chicken with Farro & Red Rice


• Mediterranean Style Kale Pesto Chicken• Mediterranean Style Lamb• Mediterranean Style Lentils




• Middle Eastern Lamb Koftas• Moroccan Chicken Tagine• Moroccan Spiced Lamb Tagine• Mushroom & Walnut Loaf

with Mushroom Gravy• Pork Dijon• Pot Roast• Red Thai Chicken Curry• Roasted Brussels Sprouts• Roasted Sweet Potato, Kale

& Brown Rice Bowl• Roasted Vegetable & Chickpea Curry• Saag Paneer• Seattle Breakfast Scramble• Shakshuka Breakfast Bowl• Southwest Breakfast Bowl• Southwest Corn and Black Bean

Whole Grain Salad• Spaghetti with Meat Sauce• Spicy Chicken & Mushroom Ramen• Spicy Kale & Eggplant Ramen• Spicy Macaroni & Cheese• Squash Lasagna• Steak & Portobello Mushroom Pie• Sweet Potato & Coconut Curry• Tarka Dal• Vanilla Keto Ice Cream• Vegetable Stir Fry with Lentils & Red Rice• Yellow Thai Chicken Curry• Yellow Thai Vegetable Curry

16

Always antibiotic-free, humanely raised chicken & 100% grass-fed beef Note: All values calculated per serving

Glu

ten-

free

Redu

ced

Sodi

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Low

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APPLE CRISP (SERVES 2) 520 5 53 18 • • • • • <10

ASIAN BREAKFAST BOWL 350 18 30 11 • • • • <5

ASIAN EDAMAME & MUSHROOM WHOLE GRAIN SALAD 370 9 32 12 • • • • • <5

BASMATI RICE (SERVES 2) 210 5 44 6 • • • • • <5

BEEF BOURGUIGNON 320 28 22 9 • • <5

BEEF LASAGNA 680 35 40 24 <5

BEEF MADRAS 300 20 18 10 • <5

BEEF STEW 240 22 15 6 • • <5

BEEF WELLINGTON (SERVES 2) 390 21 25 12 <5

BEEF WELLINGTON (SERVES 6) 490 36 24 15 <5

BOMBAY POTATOES (SERVES 2) 110 2 16 3 • • • • <5

BRAISED RED CABBAGE (SERVES 2) 80 2 14 4 • • • <10

BROWN RICE (SERVES 2) 150 4 29 4 • • • • • <5

BUTTER CHICKEN 390 28 22 14 • • <5

BUTTER PECAN KETO ICE CREAM 300 13 17 12 • • <5

BUTTERNUT SQUASH SOUP 130 2 18 5 • • • • • <5

CARAMELIZED DATE CAKE (SERVES 2) 450 3 52 23 •CARB-WISE ASIAN CABBAGE STIR FRY 460 18 10 18 • • <5

CARB-WISE BACON BRAISED CHICKEN 430 31 13 13 • • <5

CARB-WISE BEEF VINDALOO 270 20 11 8 • <5

CARB-WISE BLACKBERRY COBBLER (SERVES 4) 250 6 18 11 • • • <10

CARB-WISE BRAISED BEEF WITH BRANDY 340 19 11 11 • • <5

CARB-WISE BUTTER SOUFFLE (SERVES 4) 330 6 11 15 • • • <10

CARB-WISE CHICKEN CASHEW SATAY 410 26 19 12 • • • <5

CARB-WISE CHICKEN CASSEROLE 540 32 10 19 • • <5

CARB-WISE CHICKEN KORMA 370 24 15 12 • • • <5

CARB-WISE CHICKEN TIKKA MASALA 470 25 16 17 • • <5

CARB-WISE CHIMICHURRI BEEF 370 20 11 11 • • • <5

CARB-WISE CHIMICHURRI BEEF ROULADE* (SERVES 4) 290 28 2 8 • • • <5

CARB-WISE CHIMICHURRI CHICKEN 400 0 6 12 • •CARB-WISE CONFIT OF DUCK 510 48 15 13 • • <5

CARB-WISE CREAMY CHICKEN WITH BACON & CHIVES 630 41 6 21 • • <5

CARB-WISE CREAMY POLLOCK WITH WALNUTS 450 23 9 16 • • <5

CARB-WISE GARLIC CHICKEN WITH EGGPLANT 350 19 14 11 • • <5

CARB-WISE LAMBURGER PATTIES WITH CREAMY TOMATO 760 23 6 33 • • <5

CARB-WISE LOCO MOCO 460 27 13 15 • • <5

CARB-WISE MEATLOAF WITH CAULIFLOWER MASH 400 25 15 13 • • • <5

CARB-WISE PESTO CHICKEN 700 26 12 28 • • <5

CARB-WISE PORK ROULADE WITH MUSHROOM GRAVY** (SERVES 4) 430 37 9 12 • • • <5

CARB-WISE RED WINE BEEF 320 21 17 9 • • • <5

CARB-WISE SHEPHERD'S PIE 290 13 5 11 • <5

CARB-WISE SMOKED PAPRIKA CHICKEN 350 22 9 10 • • • <5

CARB-WISE SPAGHETTI SQUASH WITH MEAT SAUCE 270 19 15 8 • • • <5

CARB-WISE SUN-DRIED TOMATO & ARTICHOKE CHICKEN 510 23 14 21 • • <5

CARB-WISE THAI COCONUT CHICKEN CURRY 410 23 14 14 • • • <5

CARB-WISE TURKEY ROULADE WITH MUSHROOM GRAVY** (SERVES 3) 880 70 8 24 • • • <5

CARB-WISE TURKEY ROULADE WITH MUSHROOM GRAVY** (SERVES 8) 630 60 4 16 • • • <5

CARB-WISE WHITE WINE CHICKEN 400 25 15 14 • • <5

CARB-WISE WHITE WINE POLLOCK 350 19 14 13 • • <5

CAULIFLOWER RICE (SERVES 2) 45 2 3 2 • • • • <5

DIETARY SPECIFICATIONS

17

^ Reduced Sodium: Less than 600mg per serving + Low Sodium: Less than 140mg per 100g

Glu

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CHICKEN & BACON POT PIE (SERVES 8) 960 34 58 35 <5

CHICKEN & MUSHROOM LASAGNA 630 35 63 21 • <5

CHICKEN & SAUSAGE JAMBALAYA 360 19 26 11 • • <5

CHICKEN & TOMATO PASTA BAKE 500 29 43 16 <5

CHICKEN BURRITO BOWL 360 29 40 9 • • • <5

CHICKEN DIJON WITH KALE 480 29 16 16 • • <5

CHICKEN JALFREZI 370 27 18 11 • • • <5

CHICKEN KARAHI 360 27 16 10 • • • <5

CHICKEN KORMA 540 29 25 19 • • <10

CHICKEN MEATBALLS (SERVES 2) 170 16 6 4 • • <5

CHICKEN NOODLE SOUP 200 16 25 5 • <5

CHICKEN POT PIE 610 25 44 22 <5

CHICKEN ROGAN JOSH 320 25 14 9 • • • <5

CHICKEN STIR FRY 350 23 25 10 • • • <5

CHICKEN TIKKA MASALA 500 28 22 17 • • <10

CHIMICHURRI BREAKFAST BOWL 610 16 45 19 • • • • <5

COCONUT & LIME LEAF RICE (SERVES 2) 240 4 43 7 • • • • <5

COTTAGE PIE 560 22 46 20 <5

COWBOY STEW 330 25 30 9 • • • <5

CREAMY MASHED POTATOES (SERVES 2) 230 3 24 9 • • • <5

CRIMINI MUSHROOM MACARONI & CHEESE 390 19 40 13 • • <5

CURRIED LENTIL SOUP 240 12 23 7 • • • • <5

DICED AVOCADO (SERVES 2) 170 2 4 6 • • • • • <5

ELLIOTT BAY SHEPHERD'S PIE 430 12 38 17 • <5

FLOURLESS FUDGE BROWNIE (SERVES 4) 320 7 21 12 • • •

FLOURLESS MAPLE ALMOND CAKE (SERVES 4) 340 9 17 13 • • •

FRENCH ONION SOUP 350 0 8 14

GARLIC CHICKEN 430 27 23 12 • • • <5

GOBI CURRY 320 6 21 12 • • • • • <5

GREEN THAI CHICKEN CURRY 310 27 15 10 • • • <5

HONEY & THYME CARROTS (SERVES 2) 90 1 9 4 • • • <10

JACKFRUIT & BEET IN RED WINE SAUCE 310 10 41 10 • • • • • <5

JACKFRUIT & LENTIL STEW 290 14 39 8 • • • • • <5

JACKFRUIT SHEPHERD'S PIE 280 5 37 9 • • • • <5

KASHMIRI CHICKEN CURRY 340 27 18 10 • • • <5

KIDS CHICKEN & VEGGIE PASTA 210 14 18 6 • <5

KIDS CHICKEN MEATBALL DIPPERS (SERVES 2) 190 13 17 5 • • <5

KIDS CHICKEN MEATBALLS WITH CREAMY MASH 170 11 13 5 • • <5

KIDS CHICKEN MEATBALLS WITH MAPLE GINGER SAUCE 240 10 20 9 • • •

KIDS COWBOY STEW 220 11 29 6 • • • • • <5

KIDS JACKFRUIT SHEPHERD'S PIE 210 3 28 7 • • • • <5

KIDS LENTIL BOLOGNESE WITH CAULIFLOWER RICE 210 6 19 7 • • • • <5

KIDS MAC AND CHEESE 280 13 30 9 • <5

KIDS MUSHROOM & ALMOND DIPPERS (SERVES 2) 310 14 5 9 • • • • • <5

KIDS MUSHROOM & ALMOND DIPPERS IN CASHEW BUTTER SAUCE 410 14 22 13 • • • • • <5

KIDS SPAGHETTI WITH CHICKEN MEATBALLS 240 14 21 7 • <5

KIDS VEGGIE HARVEST PENNE 210 7 23 7 • • <5

LAMB DUPIAZA 380 28 16 11 • • <5

LENTIL & RED RICE CHILI 310 15 41 9 • • • • • <5

MACARONI AND CHEESE 400 18 38 14 • • <5

MAPLE BACON KETO ICE CREAM 280 12 18 12 • • • <5

MEATBALLS IN A RUSTIC TOMATO SAUCE 440 22 23 15 • <5

MEATLESS MEATBALLS 280 7 24 9 • • • • • <5

18

Note: All values calculated per serving

Glu

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MEDITERRANEAN STYLE CHEESY CHICKEN MEATBALLS WITH PENNE 350 21 29 10 • <5

MEDITERRANEAN STYLE CHICKEN MEATBALLS WITH BROCCOLI 290 17 29 8 • • • <5

MEDITERRANEAN STYLE CHICKEN WITH FARRO & RED RICE 410 28 37 12 <5

MEDITERRANEAN STYLE COD WITH FARRO & BLACK BARLEY 360 26 50 10 • • <5

MEDITERRANEAN STYLE KALE GNOCCHI 610 12 60 19 • • • • • <5

MEDITERRANEAN STYLE KALE PESTO CHICKEN 410 26 19 12 • • • <5

MEDITERRANEAN STYLE LAMB 380 31 31 10 • • • <5

MEDITERRANEAN STYLE LENTILS WITH BUTTERNUT SQUASH 330 16 47 10 • • • • • <5

MEDITERRANEAN STYLE RED WINE CHICKEN 360 29 24 10 • • • <5

MEDITERRANEAN STYLE SALMON PASTA 460 25 26 22 • • <5

MEDITERRANEAN STYLE SPAGHETTI WITH CHICKEN MEATBALLS 400 21 40 12 • <5

MEDITERRANEAN STYLE TURKEY ROULADE WITH MUSHROOM GRAVY** (SERVES 3)

430 44 19 11 • • <5

MEDITERRANEAN STYLE TURKEY ROULADE WITH MUSHROOM GRAVY** (SERVES 8)

400 47 11 9 • • <5

MIDDLE EASTERN LAMB KOFTAS 310 29 25 9 • • <5

MOROCCAN CHICKEN TAGINE 330 30 26 9 • • • <5

MOROCCAN CHICKPEA AND RAISIN WHOLE GRAIN SALAD 420 12 71 14 • • • • <5

MOROCCAN SPICED LAMB TAGINE 570 41 29 16 • • • <5

MUSHROOM & WALNUT LOAF WITH MUSHROOM GRAVY** (SERVES 4) 460 21 62 13 • • • • <5

PEAS PILAU (SERVES 2) 230 5 40 7 • • • • <5

PORK DIJON 550 33 22 17 • • <5

POT ROAST 380 28? 23 11 • • • <5

RED THAI CHICKEN CURRY 310 27 14 10 • • • <5

ROASTED BRUSSELS SPROUTS (SERVES 2) 100 3 9 3 • • • • <5

ROASTED ROOT VEGETABLES 100 2 15 3 • • • • <5

ROASTED SWEET POTATO, KALE & BROWN RICE BOWL 330 13 52 9 • • • • • <5

ROASTED VEGETABLE & CHICKPEA CURRY 360 9 26 12 • • • • • <5

ROASTED VEGETABLE LASAGNA 570 20 41 22 • • <5

SAAG PANEER 390 17 15 13 • • • <5

SEATTLE BREAKFAST SCRAMBLE 420 23 31 13 • • <5

SHAKSHUKA BREAKFAST BOWL 380 28 18 11 • • • <5

SOUTHWEST BREAKFAST BOWL 340 18 29 10 • • • • <5

SOUTHWEST CORN AND BLACK BEAN WHOLE GRAIN SALAD 320 11 36 10 • • • • <5

SPAGHETTI WITH MEAT SAUCE 380 19 35 12 • • <5

SPICY CHICKEN & MUSHROOM RAMEN 310 19 30 9 • <5

SPICY ITALIAN SAUSAGE GNOCCHI 730 20 73 26 • <5

SPICY KALE & EGGPLANT RAMEN 300 7 31 10 • • • • <5

SPICY MACARONI & CHEESE 410 18 40 14 • • <5

SQUASH LASAGNA 560 20 47 21 • • <5

STEAK & PORTOBELLO MUSHROOM PIE (SERVES 8) 670 24 61 24 <5

STEEL CUT OATMEAL 280 6 50 12 • • • • •SWEET POTATO & COCONUT CURRY 430 8 41 16 • • • <5

TARKA DAL 420 21 35 12 • • • • • <5

VANILLA KETO ICE CREAM 290 13 20 12 • • • <5

VEGETABLE STIR FRY WITH LENTILS & RED RICE 350 13 46 11 • • • • • <5

YELLOW THAI CHICKEN CURRY 420 29 20 14 • • • <5

YELLOW THAI VEGETABLE CURRY 340 9 36 13 • • • • • <5

**MUSHROOM GRAVY (SERVES 6) 60 0 4 2 • • • • <5

*CHIMICHURRI SAUCE (SERVES 6) 240 0 2 8 • • • • <5

19

eatlocalonline.comNOV 2019

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Capitol Hill Store(206) 397-3999 503 Broadway E, Seattle, WA 98102 Open daily 10 am–10 pm

Queen Anne Store (206) 328-3663 2400 Queen Anne Ave N, Seattle, WA 98109 Open daily 9 am–8 pm

Burien Kitchen Store(206) 432-9849 810 SW 151st St, Burien, WA 98166 Open Mon–Sat 10 am–6 pm Open Sun 11 am–5 pm

Kirkland Store (425) 896-8751 205 Park Ln, Kirkland, WA 98033 Open daily 9 am–8 pm

Free parking available at all locations.

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VEGETABLE STIR FRY WITH LENTILS & RED RICE

SOUTHWEST CORN & BLACK BEAN WHOLE GRAIN SALAD

SPICY CHICKEN & MUSHROOM RAMEN

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Nutrition Guide - Performance Kitchen...• Moroccan Spiced Lamb Tagine (pictured above) • Spicy...

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