Today's hours:

From hearty breakfasts to start the day off right, convenient lunches between classes, an afternoon snack, to relaxing dinners with friends, the McCarthy Dining Commons is the place to be. Located in the D. Justin McCarthy Center our dining hall is an ""all you care to eat"" system that is available to students on a meal plan. Faculty, staff and students not on a meal plan are also welcome on a cash or Ram Cash basis. Explore our Meal Plan options.  In the event that your normal academic, internship or work schedule prevents you from regularly attending a meal in the McCarthy Dining Commons, please read about our R.A.M.S on the RUN program. 

Door Prices for those without a Meal Plan: 

Breakfast: $4.50

Lunch: $9.00

Dinner:  $9.00

Tour Our Dining Commons

Classics Logo     Harmony Logo    Fresh Food Market    Fired Up Logo    Pizzeria Collina Logo   

Simple Servings Logo    MyZone Logo    UCook Logo   Magellan's Logo    State Street Deli Logo    Sweet! Logo


Harmony & Simple Servings Menu 

Harmony Friday, September 14th

Breakfast 

Oatmeal with Toppings

Home Style Oatmeal with Your Choice of Mix-ins: Walnuts, Agave, Raisins, or Cranberries 

   Cal 160

Serv Size: 6 oz+Toppings • Fat cal 35 • Total fat 4g • Sat fat  .5g • Trans fat 0g

Cholest 0mg • Sodium 300mg • Total carb 29g • Fiber 3g • Sugars 7g • Protein 5g

Contains tree nuts, gluten

 

Blueberry Waffles

   Cal 120

Serv Size: 1 waffle • Fat cal 10 • Total fat 1g • Sat fat 0g • Trans fat 0g

Cholest 0mg • Sodium 10mg • Total carb 26g • Fiber 3g • Sugars 7g • Protein 4g

Contains wheat, soy, gluten 

 

Homefries with Peppers & Onions

  Cal 160

Serv Size: 4 ounces (113g) • Fat cal 80 • Total fat 9g • Sat fat 1g • Trans fat 0g

Cholest 0mg • Sodium 560mg • Total carb 19g • Fiber 2g • Sugars 1g • Protein 2g

 

 

 

Blueberry Scones 

  Cal 450

Serv Size: 1 scone • Fat cal 180 • Total fat 20g • Sat fat 5g • Trans fat 3g

Cholest 10mg • Sodium 35mg • Total carb 62g • Fiber 1g • Sugars 14g • Protein 7g

Contains wheat, soy, gluten

 

________________________________________

  Lunch 

Roasted Chinese Tofu

  Cal 100

Serv Size: 1/2 Cup (89g) • Fat cal 70 • Total fat 7g • Sat fat 1g • Trans fat 0g

Cholest 0mg • Sodium 75mg • Total carb 3g • Fiber < 1g • Sugars < 1g • Protein 8g

Contains soy

 

 

Singapore Rice Noodles

Rice Noodles with Stir-Fried Red & Green Peppers, Carrots, Cabbage and Onion 

 Cal 260 

Serv Size: 1 Serving (260g) • Fat cal 30 • Total fat 3g • Sat fat 0g • Trans fat 0g

Cholest 0mg • Sodium 820mg • Total carb 51g • Fiber 4g • Sugars 4g • Protein 6g

Contains wheat, soy, gluten

 

 

Fresh Snow Pea Pods

Fresh Snow Pea Pods Steamed until Tender-Crisp

  Cal 45 

Serv Size: 4 oz (113g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g

Cholest 0mg • Sodium 0mg • Total carb 8g • Fiber 3g • Sugars 5g • Protein 4g

 

 

Vegan Chocolate Chip Cookies 

 Cal 170 

Serv Size: 1 cookie • Fat cal 80 • Total fat 9g • Sat fat 3g • Trans fat 0g

 

________________________________________

 

Dinner

Vegan Fondue w/ Japanese Dipping Sauce

A variety of roasted vegetables and tofu with Japanese Dipping Sauce 

  Cal 140 

Serv Size: 1 Serving • Fat cal 45 • Total fat 5g • Sat fat 1g • Trans fat 0g

Cholest 0mg • Sodium 550mg • Total carb 21g • Fiber 4g • Sugars 8g • Protein 4g

Contains wheat, soy, gluten

 

 

Vegan Chocolate Chip Cookies

  Cal 170

Serv Size: 1 cookie • Fat cal 80 • Total fat 9g • Sat fat 3g • Trans fat 0g

Cholest 0mg • Sodium 60mg • Total carb 22g • Fiber < 1g • Sugars 14g • Protein 2g

Contains wheat, soy, gluten


Saturday, September 15th:

Brunch 

Harmony:

Oatmeal with Toppings

Home Style Oatmeal with Your Choice of Mix-ins: Walnuts, Agave, Raisins, or Cranberries

 

 Cal 160

 

Serv Size: 6 oz+Toppings • Fat cal 35 • Total fat 4g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 300mg • Total carb 29g • Fiber 3g • Sugars 7g • Protein 5g

Contains tree nuts, gluten

 

Vegetable Quiche

Vegan quiche made with tofu, potatoes, peppers and spinach

 

 Cal 210

 

Serv Size: 1 cut • Fat cal 110 • Total fat 12g • Sat fat 3.5g • Trans fat 0g
Cholest 0mg • Sodium 280mg • Total carb 18g • Fiber 2g • Sugars 2g • Protein 10g

Contains wheat, soy, gluten

  

 Sweet Potato Homefries

 

 Cal 90

 

Serv Size: 4 ounces (113g) • Fat cal 30 • Total fat 3.5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 35mg • Total carb 14g • Fiber 2g • Sugars 3g • Protein 1g

 

Chocolate Chip Muffin

 Cal 300

 

Serv Size: 1 muffin • Fat cal 120 • Total fat 13g • Sat fat 3.5g • Trans fat 0g
Cholest 0mg • Sodium 330mg • Total carb 43g • Fiber 2g • Sugars 20g • Protein 4g
 

Contains wheat, soy, gluten


Simple Servings:

Rosemary Roasted Pork  Loin

Simple, Lean Pork Loin, Rubbed with Salt and Pepper Then Roasted to Perfection and Sliced Thick

 

Cal 190

 

Serv Size: 3 oz (85g) • Fat cal 110 • Total fat 13g • Sat fat 3.5g • Trans fat 0g
Cholest 50mg • Sodium 85mg • Total carb 0g • Fiber 0g • Sugars 0g • Protein 17g

 

 

Crispy Smashed Red Bliss Potato

Pan fried smashed red bliss potato



Dinner

 Harmony:

Meatball Sub

Vegan Meatballs Served on a Sub Roll with Marinara and Vegan Cheese

 

 Cal 620

 

Serv Size: 1 sandwich • Fat cal 150 • Total fat 17g • Sat fat 1.5g • Trans fat 0g
Cholest 0mg • Sodium 1530mg • Total carb 72g • Fiber 11g • Sugars 6g • Protein 44g

Contains wheat, soy, gluten

  

  Roasted Broccoli

 

 Cal 30

 

Serv Size: 3 oz (85g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 30mg • Total carb 6g • Fiber 2g • Sugars 1g • Protein 2g
 

  Molasses Cookie

 Cal 15

Serv Size: 1 Cookie • Fat cal 35 • Total fat 4g • Sat fat 1g • Trans fat 0g
Cholest 0mg • Sodium 120mg • Total carb 21g • Fiber 0g • Sugars 10g • Protein 1g

Contains wheat, soy, gluten

Simple Servings:

Beef Machaca with Beef Top Round

Beef Slow Cooked with Roasted Jalapeno and Chipotle Peppers, Garlic, Onions and other special seasonings then Shredded

 

Cal 100

 

Serv Size: 3 oz (85g) • Fat cal 40 • Total fat 4.5g • Sat fat 1.5g • Trans fat 0g
Cholest 35mg • Sodium 250mg • Total carb 2g • Fiber < 1g • Sugars 0g • Protein 12g


 

Cilantro Lime Basmati Rice

Basmati Rice Enhanced with Cilantro and Fresh Lime Juice

 

Cal 140

 

Serv Size: 4 oz (113g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 210mg • Total carb 31g • Fiber < 1g • Sugars 0g • Protein 3g


 

Roasted Acorn Squash

 

Cal 70

 Serv Size: 1/8 Squash (68g) • Fat cal 30 • Total fat 3.5g • Sat fat 0g • Trans fat 0g

Cholest 0mg • Sodium 280mg • Total carb 9g • Fiber 3g • Sugars 0g • Protein 1g


Sunday, September 16th:

Brunch 

Harmony:

Oatmeal with Toppings

Home Style Oatmeal with Your Choice of Mix-ins: Walnuts, Agave, Raisins, or Cranberries

 

Cal 160

 

Serv Size: 6 oz+Toppings • Fat cal 35 • Total fat 4g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 300mg • Total carb 29g • Fiber 3g • Sugars 7g • Protein 5g

Contains tree nuts, gluten

 

  Apple Cinnamon French Toast Casserole

 Cal 260

 

Serv Size: 1 cut • Fat cal 15 • Total fat 1.5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 240mg • Total carb 58g • Fiber 3g • Sugars 35g • Protein 6g

Contains wheat, soy, gluten 

 Italian Roasted Red Bliss Potatoes

 

 Cal 35

 

Serv Size: 1/4 Cup (33g) • Fat cal 5 • Total fat  .5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 105mg • Total carb 7g • Fiber < 1g • Sugars 0g • Protein 1g

 

Lemon Blueberry Coffee Cake

 Cal 450

 

Serv Size: 1 cut • Fat cal 210 • Total fat 23g • Sat fat 15g • Trans fat 0g
Cholest 0mg • Sodium 250mg • Total carb 60g • Fiber 6g • Sugars 30g • Protein 8g

Contains wheat, tree nuts, soy, gluten

Simple Servings:

Rosemary Roasted Pork Loin

Simple, Lean Pork Loin, Rubbed with Salt and Pepper Then Roasted to Perfection and Sliced Thick

 

Cal 190

 

Serv Size: 3 oz (85g) • Fat cal 110 • Total fat 13g • Sat fat 3.5g • Trans fat 0g
Cholest 50mg • Sodium 85mg • Total carb 0g • Fiber 0g • Sugars 0g • Protein 17g

 

 

Crispy Smashed Red Bliss Potato

Pan fried smashed red bliss potato

 

 Cal 170

 

Serv Size: 4 oz (113g) • Fat cal 80 • Total fat 9g • Sat fat 1.5g • Trans fat 0g
Cholest 0mg • Sodium 150mg • Total carb 21g • Fiber 2g • Sugars < 1g • Protein 2g

 

 

Green Beans & Stewed Tomatoes

Green Beans Simmered with Diced Tomatoes and Sauteed Onions, Seasoned with Garlic

 

 Cal 35

 

Serv Size: 3 oz (85g) • Fat cal 10 • Total fat 1g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 125mg • Total carb 5g • Fiber 2g • Sugars 2g • Protein 1g

Dinner

Harmony:

Vegetable Pizza

Vegan Pizza Topped with Onions, Peppers, Tomatoes &  Mushrooms

 

 Cal 25

 

Serv Size: 1 slice • Fat cal 60 • Total fat 7g • Sat fat 1g • Trans fat 0g
Cholest 0mg • Sodium 480mg • Total carb 40g • Fiber 3g • Sugars 5g • Protein 9g

Contains wheat, soy, gluten

 

Simply Roasted Cauliflower

 Cal 40

 

Serv Size: 3 oz (85g) • Fat cal 25 • Total fat 3g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 150mg • Total carb 4g • Fiber 2g • Sugars 2g • Protein 2g

 

Vegan Gingerbread

   Cal 210

 

Serv Size: 1 slice • Fat cal 5 • Total fat 1g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 280mg • Total carb 51g • Fiber 4g • Sugars 28g • Protein 4g

Contains wheat, gluten

Simple Servings:

Beef Machaca with Beef Top Round

Beef Slow Cooked with Roasted Jalapeno and Chipotle Peppers, Garlic, Onions and other special seasonings then Shredded

 

Cal 100

 

Serv Size: 3 oz (85g) • Fat cal 40 • Total fat 4.5g • Sat fat 1.5g • Trans fat 0g
Cholest 35mg • Sodium 250mg • Total carb 2g • Fiber < 1g • Sugars 0g • Protein 12g

 

Cilantro Lime Basmati Rice

Basmati Rice Enhanced with Cilantro and Fresh Lime Juice

 

 Cal 140

 

Serv Size: 4 oz (113g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 210mg • Total carb 31g • Fiber < 1g • Sugars 0g • Protein 3g

 

Roasted Acorn Squash

 

 Cal 70

 Serv Size: 1/8 Squash (68g) • Fat cal 30 • Total fat 3.5g • Sat fat 0g • Trans fat 0g 

Cholest 0mg • Sodium 280mg • Total carb 9g • Fiber 3g • Sugars 0g • Protein 1g


Monday, September 17th:

Breakfast

Harmony:

Oatmeal with Toppings

Home Style Oatmeal with Your Choice of Mix-ins: Walnuts, Agave, Raisins, or Cranberries

 

 Cal 160

 

Serv Size: 6 oz+Toppings • Fat cal 35 • Total fat 4g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 300mg • Total carb 29g • Fiber 3g • Sugars 7g • Protein 5g

Contains tree nuts, gluten

 

 

 

Mexican Breakfast Potato

 Cal 35

Serv Size: 1/4 Cup (38g) • Fat cal 0 • Total fat  .5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 115mg • Total carb 7g • Fiber < 1g • Sugars < 1g • Protein 1g

 

Lemon Zucchini Bread

 Cal 190

Serv Size: 1 slice (28g) • Fat cal 60 • Total fat 7g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 150mg • Total carb 30g • Fiber 1g • Sugars 18g • Protein 2g

Contains wheat, gluten

 

Lunch 

Harmony:

Spaghetti Squash & Pintos with Sofrito

Cal 250

 

Serv Size: 4zVeg+4zBean+2TSce (309g) • Fat cal 70 • Total fat 8g • Sat fat 1g • Trans fat 0g Cholest 0mg 

Sodium 430mg • Total carb 38g • Fiber 9g • Sugars 6g • Protein 10g

 

 

Grilled Carrots

Sweet carrots seasoned with balsamic vinegar and black pepper, then char grilled

 Cal 10 

Serv Size: 1 oz (28g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 15mg • Total carb 2g • Fiber < 1g • Sugars 1g • Protein 0g

  

 

Raspberry Chia Pudding

 

 Cal 180

 

Serv Size: 1/2 cup (113g) • Fat cal 80 • Total fat 9g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 80mg • Total carb 25g • Fiber 13g • Sugars 10g • Protein 6g

Contains tree nuts


Simple Servings:

Kafta Meatballs (Mediterranean)

 

Cal 240

 

Serv Size: 5 Meatballs (104g) • Fat cal 160 • Total fat 18g • Sat fat 7g • Trans fat 1g
Cholest 65mg • Sodium 380mg • Total carb 2g • Fiber 0g • Sugars < 1g • Protein 16g

 

Gluten Free Lentil Basmati Rice Pilaf

Lentils, Basmati Rice, Spinach, Onions, Garlic and Allspice Simmered in Gluten Free Vegetable Broth

 

 Cal 120

 

Serv Size: 4 oz (113g) • Fat cal 40 • Total fat 4.5g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 115mg • Total carb 17g • Fiber 2g • Sugars < 1g • Protein 3g

 

Roasted Carrot

Carrots Roasted with an Orange, Cider Vinegar and Thyme Sauce

 

 Cal 50

 Serv Size: 4 oz (113g) • Fat cal 15 • Total fat 1.5g • Sat fat 0g • Trans fat 0g 

Cholest 0mg • Sodium 65mg • Total carb 9g • Fiber 3g • Sugars 4g • Protein 1g


Harmony:

Cauliflower Tofu Curry

 Cal 170

 

Serv Size: 1 Entree (247g) • Fat cal 70 • Total fat 8g • Sat fat 1g • Trans fat 0g
Cholest 0mg • Sodium 300mg • Total carb 19g • Fiber 5g • Sugars 6g • Protein 8g

Contains soy

 

Whole Green Beans

 Cal 30

 

Serv Size: 4 oz (113g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 0mg • Total carb 7g • Fiber 3g • Sugars 2g • Protein 2g

 

 

Raspberry Chia Pudding

 

 Cal 180

 

Serv Size: 1/2 cup (113g) • Fat cal 80 • Total fat 9g • Sat fat  .5g • Trans fat 0g 

Cholest 0mg • Sodium 80mg • Total carb 25g • Fiber 13g • Sugars 10g • Protein 6g 

Contains tree nuts


Simple Servings:

Traditional Rotisserie Chicken

Nothing Beats Chicken Roasted Rotisserie Style -- Crisp & Golden on the Outside, Tender & Juicy Inside

 

Cal 330

 

Serv Size: 1/4 Chicken (147g) • Fat cal 200 • Total fat 22g • Sat fat 7g • Trans fat 0g
Cholest 105mg • Sodium 520mg • Total carb 1g • Fiber 0g • Sugars 0g • Protein 27g

 

Roasted Lemon Parsley Potato Wedges

 

 Cal 110

 

Serv Size: 4 oz (113g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 10mg • Total carb 25g • Fiber 2g • Sugars 2g • Protein 2g

 

Simply Roasted Parsnips

Oven roasted parsnips seasoned simply with EVOO, kosher salt and black pepper

 

 Cal 50

 Serv Size: 1/2 Cup (58g) • Fat cal 15 • Total fat 1.5g • Sat fat 0g • Trans fat 0g 

Cholest 0mg • Sodium 65mg • Total carb 10g • Fiber 2g • Sugars 3g • Protein 1g


Tuesday, September 18th:

Breakfast

Harmony:

Oatmeal with Toppings

Home Style Oatmeal with Your Choice of Mix-ins: Walnuts, Agave, Raisins, or Cranberries

 

 Cal 160

 

Serv Size: 6 oz+Toppings • Fat cal 35 • Total fat 4g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 300mg • Total carb 29g • Fiber 3g • Sugars 7g • Protein 5g

Contains tree nuts, gluten

 

 Pumpkin Pancakes

 Cal 300

 

Serv Size: 2 pancakes • Fat cal 60 • Total fat 7g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 590mg • Total carb 54g • Fiber 7g • Sugars 15g • Protein 9g

Contains wheat, soy, gluten 

 

Hash Browned Potato

Shredded Potato Fried in Oil and Seasoned with Salt and Pepper

 

 Cal 140

 

Serv Size: 4 oz (113g) • Fat cal 45 • Total fat 5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 480mg • Total carb 22g • Fiber 2g • Sugars 1g • Protein 2g

 

Vegan Gingerbread

 Cal 210

 

Serv Size: 1 slice • Fat cal 5 • Total fat 1g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 280mg • Total carb 51g • Fiber 4g • Sugars 28g • Protein 4g
 

Contains wheat, gluten


Lunch

Harmony:

Crispy Tofu Nuggets

 Cal 460

 

Serv Size: 3 nuggets • Fat cal 120 • Total fat 13g • Sat fat 1g • Trans fat 0g
Cholest 0mg • Sodium 300mg • Total carb 73g • Fiber 8g • Sugars 1g • Protein 12g

Contains soy, wheat and gluten

 

 

Roasted Smoked Fries

Cal 110

 

Serv Size: 4 oz (113g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 120mg • Total carb 25g • Fiber 2g • Sugars 2g • Protein 2g

 

 

Chocolate Cake with Cashew Frosting

Cal 220 

Serv Size: 1 slice • Fat cal 90 • Total fat 10g • Sat fat 2g • Trans fat 0g
Cholest 0mg • Sodium 170mg • Total carb 32g • Fiber 3g • Sugars 15g • Protein 6

Contains wheat, tree nuts, soy, gluten


Simple Servings:


Slow Roasted Rosemary Chicken & Potatoes

Chicken thighs marinated in fresh rosemary, sage and honey slow roasted with red bliss potatoes and onions

 Cal 400

 

Serv Size: 1 entree • Fat cal 120 • Total fat 13g • Sat fat 1.5g • Trans fat 0g
Cholest 80mg • Sodium 880mg • Total carb 51g • Fiber 5g • Sugars 11g • Protein 21g

Spinach with Garlic & Onions

Spinach Sauteed with Fresh Garlic and Sweet Yellow Onions

 

 Cal 50

 

Serv Size: 4 oz (113g) • Fat cal 15 • Total fat 1.5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 90mg • Total carb 7g • Fiber 4g • Sugars 1g • Protein 4g

 

Dinner

Harmony:

Mac & Cheese Bar

Vegan Macaroni & Cheese with Assorted Toppings

 

 Cal 660

 

Serv Size: 1 cup+1/4 cup toppings • Fat cal 270 • Total fat 30g • Sat fat 9g • Trans fat 0g
Cholest 0mg • Sodium 1260mg • Total carb 76g • Fiber 6g • Sugars 7g • Protein 16g

Contains wheat, soy, gluten

  

Chocolate Cake with Cashew Frosting

Cal 220

Serv Size: 1 slice • Fat cal 90 • Total fat 10g • Sat fat 2g • Trans fat 0g
Cholest 0mg • Sodium 170mg • Total carb 32g • Fiber 3g • Sugars 15g • Protein 6g
 

Contains wheat, tree nuts, soy, gluten

Simple Servings:

Pulled Carolina Pork

Carolina Style Pulled Pork BBQ

 

Cal 330

 

Serv Size: 4 oz (113g) • Fat cal 260 • Total fat 29g • Sat fat 10g • Trans fat 0g
Cholest 80mg • Sodium 400mg • Total carb < 1g • Fiber 0g • Sugars 0g • Protein 17g

 

Simply Smashed Sweet Potatoes

Smashed sweet potatoes seasoned with extra virgin olive oil, kosher salt and black pepper

 

 Cal 80

Serv Size: 3 oz (85g) • Fat cal 20 • Total fat 2.5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 140mg • Total carb 15g • Fiber 2g • Sugars 5g • Protein 1g

 

Wilted Baby Spinach

Lightly steamed fresh baby spinach

 

 Cal 10

 Serv Size: 1 1/2 oz (43g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g 

Cholest 0mg • Sodium 35mg • Total carb 2g • Fiber < 1g • Sugars 0g • Protein 1g



Wednesday, September 19th:

Breakfast

Harmony:

Oatmeal with Toppings

Home Style Oatmeal with Your Choice of Mix-ins: Walnuts, Agave, Raisins, or Cranberries

 

 Cal 160

 

Serv Size: 6 oz+Toppings • Fat cal 35 • Total fat 4g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 300mg • Total carb 29g • Fiber 3g • Sugars 7g • Protein 5g

Contains tree nuts, gluten

 

 

Vanilla Bean Waffles

 Cal 120

 

Serv Size: 1 waffle • Fat cal 10 • Total fat 1g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 10mg • Total carb 25g • Fiber 3g • Sugars 6g • Protein 4g

Contains wheat, soy, gluten

 

Caramelized Onion Homefries

 Cal 160

 

Serv Size: 4 ounces (113g) • Fat cal 80 • Total fat 9g • Sat fat 1g • Trans fat 0g
Cholest 0mg • Sodium 560mg • Total carb 19g • Fiber 2g • Sugars 1g • Protein 2g

Contains soy

 

Blueberry Muffin

 Cal 230

 

Serv Size: 1 muffin • Fat cal 70 • Total fat 8g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 330mg • Total carb 36g • Fiber 1g • Sugars 15g • Protein 3g

Contains wheat, soy, gluten

Lunch 

Harmony:

Five Spice Barley, Kale & Tofu

 Cal 250

 

Serv Size: 6 oz (170g) • Fat cal 35 • Total fat 4g • Sat fat 1g • Trans fat 0g
Cholest 0mg • Sodium 290mg • Total carb 45g • Fiber 8g • Sugars 4g • Protein 11g

Contains wheat, soy, gluten

 

 

Simply Roasted Butternut Squash

Cal 60

Serv Size: 1/2 Cup (99g) • Fat cal 20 • Total fat 2g • Sat fat 0g • Trans fat 0g

Cholest 0mg • Sodium 85mg • Total carb 10g • Fiber 3g • Sugars 2g • Protein 1g

 

Pumpkin Harvest Cookies

 Cal 80

 

Serv Size: 1 cookie • Fat cal 30 • Total fat 3.5g • Sat fat 1g • Trans fat 0g
Cholest 0mg • Sodium 70mg • Total carb 11g • Fiber < 1g • Sugars 6g • Protein 1g

Contains wheat, tree nuts, soy, gluten

Simple Servings:

Vegetable Risotto Plate

Our Delicious Vegetable Risotto Dished up with Sauteed Mushrooms and Fresh Steamed Broccoli, Served over Marinara Sauce

 

 Cal 480

 

Serv Size: 1 Plate (443g) • Fat cal 160 • Total fat 17g • Sat fat 2.5g • Trans fat 0g
Cholest 0mg • Sodium 480mg • Total carb 72g • Fiber 8g • Sugars 11g • Protein 10g

 

Shredded Chicken Breast

Shredded Poached Chicken Breast

 

Cal 10

 Serv Size: 1/4 oz (7g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g 

Cholest 5mg • Sodium 5mg • Total carb 0g • Fiber 0g • Sugars 0g • Protein 2g


Dinner 

Harmony:

Vegan Chow Mein with Cashews

Peppers, Green Beans, Bamboo Shoots and Cashews, Sauteed with Garlic-Ginger Sauce, Served with Rice

 

 Cal 540

 

Serv Size: 6 oz Ladle+3 oz Rice (327g) • Fat cal 300 • Total fat 33g • Sat fat 5g • Trans fat 0g Cholest 0mg • Sodium 630mg • Total carb 52g • Fiber 5g • Sugars 6g • Protein 14g

Contains wheat, tree nuts, soy, gluten 

 

Grilled Eggplant

 Cal 20

 

Serv Size: 1 oz (28g) • Fat cal 10 • Total fat 1g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 5mg • Total carb 2g • Fiber < 1g • Sugars < 1g • Protein 0g

  

Pumpkin Harvest Cookies

 Cal 80

 

Serv Size: 1 cookie • Fat cal 30 • Total fat 3.5g • Sat fat 1g • Trans fat 0g
Cholest 0mg • Sodium 70mg • Total carb 11g • Fiber < 1g • Sugars 6g • Protein 1g

Contains wheat, tree nuts, soy, gluten


Simple Servings:

Rosemary Chicken Breast

 

Cal 110

 

Serv Size: 3 oz (85g) • Fat cal 30 • Total fat 3g • Sat fat  .5g • Trans fat 0g
Cholest 55mg • Sodium 290mg • Total carb < 1g • Fiber 0g • Sugars 0g • Protein 18g

 

Brown  Rice

Plain Brown Rice

 

 Cal 90

 

Serv Size: #12 Scoop (86g) • Fat cal 5 • Total fat 1g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 75mg • Total carb 20g • Fiber < 1g • Sugars 0g • Protein 2g

 

Zucchini Saute

Zucchini Sauteed in Olive Oil with Garlic, Salt and Pepper

 

 Cal 40

 

Serv Size: 3 oz (85g) • Fat cal 30 • Total fat 3g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 105mg • Total carb 3g • Fiber < 1g • Sugars 1g • Protein 1g


Thursday, September 20th:

Breakfast

Harmony:

 Oatmeal with Toppings

Home Style Oatmeal with Your Choice of Mix-ins: Walnuts, Agave, Raisins, or Cranberries

 

 Cal 160

 

Serv Size: 6 oz+Toppings • Fat cal 35 • Total fat 4g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 300mg • Total carb 29g • Fiber 3g • Sugars 7g • Protein 5g

Contains tree nuts, gluten

 

 

Zucchini Corn Cakes with Tomato Relish & Sour Cream

Zucchini Corn Cakes served with a Spicy Tomato Relish & Sour Cream

 

 Cal 300

Serv Size: 2 cakes+Toppings • Fat cal 70 • Total fat 8g • Sat fat 1.5g • Trans fat 0g
Cholest 0mg • Sodium 850mg • Total carb 54g • Fiber 6g • Sugars 6g • Protein 9g

Contains wheat, soy, gluten  

 

Sliced Lyonnaise Potatoes

Sliced Potatoes Sautéed with Caramelized Onions, Salt, and Pepper

 

 Cal 120

 

Serv Size: 4 oz (113g) • Fat cal 20 • Total fat 2g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 190mg • Total carb 25g • Fiber 2g • Sugars 2g • Protein 2g
 

Chocolate Banana Bread

 Cal 350

 

Serv Size: 1 slice • Fat cal 120 • Total fat 13g • Sat fat 3g • Trans fat 0g
Cholest 0mg • Sodium 380mg • Total carb 61g • Fiber 7g • Sugars 34g • Protein 6g
 

Contains wheat, soy, gluten


Lunch 

Harmony:

Chipotle Quinoa Burrito Bowl

Quinoa Burrito Bowl Topped with an Avocado Lime Dressing

 

 Cal 330

 

Serv Size: 1 bowl+1 tbsp dressing • Fat cal 50 • Total fat 6g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 300mg • Total carb 58g • Fiber 14g • Sugars 6g • Protein 14g

Contains soy 

 

Zucchini Saute

Zucchini Sauteed in Olive Oil with Garlic, Salt and Pepper

Cal 60 

Serv Size: 4 oz (113g) • Fat cal 40 • Total fat 4g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 135mg • Total carb 4g • Fiber 1g • Sugars 2g • Protein 1g


Apple Spice Cake with Maple Buttercream

Cal 590 

Serv Size: 1 slice • Fat cal 200 • Total fat 22g • Sat fat 3.5g • Trans fat 0g

Cholest 0mg • Sodium 340mg • Total carb 94g • Fiber 2g • Sugars 67g • Protein 5g

Contains wheat, tree nuts, soy, gluten


Simple Servings:

Carolina Pulled BBQ Chicken

Carolina BBQ Style Braised Chicken Breast with Garlic, Paprika, Vinegar, Brown Sugar and Red Pepper Flakes

 

 Cal 80

 

Serv Size: 3 oz (85g) • Fat cal 15 • Total fat 1.5g • Sat fat 0g • Trans fat 0g
Cholest 45mg • Sodium 250mg • Total carb 1g • Fiber 0g • Sugars < 1g • Protein 14g

 

Simple Cajun Roasted Red Potatoes

Red Potatoes Roasted with Cajun Seasoning

 

 Cal 120

 

Serv Size: 4 oz (113g) • Fat cal 30 • Total fat 3g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 40mg • Total carb 22g • Fiber 2g • Sugars 1g • Protein 2g

 

Whole Green Beans

 

 Cal 25 

Serv Size: 3 oz (85g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 0mg • Total carb 6g • Fiber 3g • Sugars 2g • Protein 1g


Dinner 

Harmony:

Ginger Tofu & Vegetable Stir Fry

Stir-fried Tofu with Fresh Ginger, Shiitake Mushrooms & a Mix of Asian Veggies, Tossed in Our Special Brown Sauce

 

 Cal 250

 

Serv Size: 1 Serving (296g) • Fat cal 140 • Total fat 16g • Sat fat 2g • Trans fat 0g
Cholest 0mg • Sodium 1110mg • Total carb 17g • Fiber 3g • Sugars 5g • Protein 14g

Contains wheat, soy, gluten

Apple Spice Cake with Maple Buttercream

Cal 590 

Serv Size: 1 slice • Fat cal 200 • Total fat 22g • Sat fat 3.5g • Trans fat 0g
Cholest 0mg • Sodium 340mg • Total carb 94g • Fiber 2g • Sugars 67g • Protein 5g

Contains wheat, tree nuts, soy, gluten

Simple Servings:

Classic Roasted Turkey Breast

Turkey: Not Just for Thanksgiving Anymore! Lean & Juicy Breast of Turkey, Roasted with Garlic, Pepper and Salt

 

 Cal 100

 

Serv Size: 3 oz (85g) • Fat cal 35 • Total fat 4g • Sat fat 1g • Trans fat 0g
Cholest 35mg • Sodium 610mg • Total carb 1g • Fiber 0g • Sugars < 1g • Protein 15g

 

Green Peas

Green Peas Steamed until Tender

 

 Cal 90

 

Serv Size: 4 oz (113g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 80mg • Total carb 16g • Fiber 5g • Sugars 5g • Protein 6g

 

Simply Roasted Parsnips

Oven roasted parsnips seasoned simply with EVOO, kosher salt and black pepper

 

 Cal 50

 

Serv Size: 1/2 Cup (58g) • Fat cal 15 • Total fat 1.5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 65mg • Total carb 10g • Fiber 2g • Sugars 3g • Protein 1g

 

Whole Berry Cranberry Sauce

Cranberry Sauce, Whole Berry

 

 Cal 60 

Serv Size: 2 Tbsp (35g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 0mg • Total carb 14g • Fiber 0g • Sugars 11g • Protein 0g



Friday, September 20th:

Breakfast

Harmony:

Oatmeal with Toppings

Home Style Oatmeal with Your Choice of Mix-ins: Walnuts, Agave, Raisins, or Cranberries

 

 Cal 160

 

Serv Size: 6 oz+Toppings • Fat cal 35 • Total fat 4g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 300mg • Total carb 29g • Fiber 3g • Sugars 7g • Protein 5g

Contains tree nuts, gluten


 

Smoky Sweet Potato Tempeh Scramble

Tempeh Scramble with Sweet Potato and Red Pepper

 

 Cal 260

 

Serv Size: 8 ounces (227g) • Fat cal 130 • Total fat 14g • Sat fat 2.5g • Trans fat 0g
Cholest 0mg • Sodium 200mg • Total carb 25g • Fiber 3g • Sugars 10g • Protein 13g

Contains wheat, soy, gluten


 

Cranberry Orange Scone

  Cal 520

Serv Size: 1 Serving (28g) • Fat cal 190 • Total fat 21g • Sat fat 5g • Trans fat 0g
Cholest 0mg • Sodium 15mg • Total carb 75g • Fiber 3g • Sugars 20g • Protein 8g

Contains wheat, soy, gluten


Lunch 

Harmony:

Sesame Coated Tofu

Triangles of Tofu Dredged in a Tahini Soy Sauce, Coated with Sesame Seeds, and Grilled

 

Cal 230

 

Serv Size: 4 oz (113g) • Fat cal 170 • Total fat 19g • Sat fat 2.5g • Trans fat 0g
Cholest 0mg • Sodium 310mg • Total carb 8g • Fiber 3g • Sugars < 1g • Protein 11g

Contains wheat, soy, gluten

 

Five Grain Rice Blend

Five whole grain blend cooked in vegetable broth

 

 Cal 110

 

Serv Size: 1/2 cup (113g) • Fat cal 0 • Total fat  .5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 35mg • Total carb 23g • Fiber 2g • Sugars 0g • Protein 3g

Contains wheat, gluten 

 

Whole Green Beans 

Cal 30

Serv Size: 4 oz (113g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g

Cholest 0mg • Sodium 0mg • Total carb 7g • Fiber 3g • Sugars 2g • Protein 2g

 

 

Vegan Chocolate Chip Cookies

 

Cal 170

 

Serv Size: 1 cookie • Fat cal 80 • Total fat 9g • Sat fat 3g • Trans fat 0g
Cholest 0mg • Sodium 60mg • Total carb 22g • Fiber < 1g • Sugars 14g • Protein 2g

Contains wheat, soy, gluten


Simple Servings:

Cajun Chicken Breast

 

 Cal 100

 

Serv Size: 1 Breast (80g) • Fat cal 20 • Total fat 2g • Sat fat 0g • Trans fat 0g
Cholest 60mg • Sodium 55mg • Total carb 0g • Fiber 0g • Sugars 0g • Protein 18g

 

Bayou Red Beans and Rice

Red Beans and White Rice Cooked in Chicken Broth with Cajun Seasoning and Andouille Sausage

 

Cal 120

 

Serv Size: 4 oz (113g) • Fat cal 25 • Total fat 2.5g • Sat fat  .5g • Trans fat 0g
Cholest 5mg • Sodium 320mg • Total carb 19g • Fiber 2g • Sugars 2g • Protein 4g

 

Stewed Tomatoes

Diced Tomatoes Simmered in Natural Juices and Seasonings

 

 Cal 40

Serv Size: 4 oz Spoodle (140g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 0mg • Total carb 9g • Fiber 1g • Sugars 6g • Protein 1g


Dinner 

Harmony:

Tofu Yakitori

Tofu Kabobs Marinated in Sesame Oil and Soy Sauce, then Grilled and Drizzled with Our Peanut and Red Curry Sauce

 

Cal 630

 

Serv Size: 2 Skewers+5 oz Sauce (307g) • Fat cal 490 • Total fat 54g • Sat fat 18g • Trans fat 0g Cholest 0mg 

Sodium 2720mg • Total carb 20g • Fiber 4g • Sugars 5g • Protein 21g

Contains wheat, peanuts, tree nuts, soy, gluten

 

Roasted Broccoli

Cal 30

 

Serv Size: 3 oz (85g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 30mg • Total carb 6g • Fiber 2g • Sugars 1g • Protein 2g

 

Vegan Chocolate Chip Cookies

 

Cal 170

 

Serv Size: 1 cookie • Fat cal 80 • Total fat 9g • Sat fat 3g • Trans fat 0g
Cholest 0mg • Sodium 60mg • Total carb 22g • Fiber < 1g • Sugars 14g • Protein 2g

Contains wheat, soy, gluten

Simple Servings:

Top Round London Broil

Broiled London Broil Marinated with Chablis, Garlic, Cilantro, Cumin, Mustard and Tabasco

 

Cal 150

 

Serv Size: 3 oz (85g) • Fat cal 70 • Total fat 8g • Sat fat 2.5g • Trans fat 0g
Cholest 55mg • Sodium 55mg • Total carb 0g • Fiber 0g • Sugars 0g • Protein 18g

Contains mustard

 

Brown  Rice & Quinoa Pilaf

 

 Cal 90

 

Serv Size: #12 Scoop (86g) • Fat cal 5 • Total fat 1g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 75mg • Total carb 20g • Fiber < 1g • Sugars 0g • Protein 2g

 

Fresh Spaghetti Squash

Squash-Spaghetti, Fresh

 

 Cal 5  

Serv Size: Ounce (28g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 0mg • Total carb 2g • Fiber 0g • Sugars < 1g • Protein 0g