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. 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 (unitl 10:30am)
Lunch & Dinner$9.00

6-16 year olds eat for $5 Children 5 and under eat for free


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 

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

 

Grits Bowl with Avocado & Baked Tofu Strips

Creamy grits topped with baked tofu

Cal 460

 

Serv Size: 1 cup+3 oz tofu • Fat cal 220 • Total fat 24g • Sat fat 3.5g • Trans fat 0g
Cholest 0mg • Sodium 670mg • Total carb 44g • Fiber 7g • Sugars 3g • Protein 20g

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

 

Cranberry Orange Muffin

Cal 250

 

Serv Size: 1 muffin • Fat cal 70 • Total fat 8g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 330mg • Total carb 41g • Fiber 1g • Sugars 18g • Protein 3g

Contains wheat, soy, gluten

 

Lunch

 

Simple Servings:

Chicken Porchetta

 

Cal 110

 

Serv Size: 3 oz (85g) • Fat cal 30 • Total fat 3.5g • Sat fat  .5g • Trans fat 0g
Cholest 50mg • Sodium 120mg • Total carb 3g • Fiber 1g • Sugars 0g • Protein 16g

 

Crispy Whole Corn Polenta

Crispy Pan Fried Polenta made with Fresh Grilled Corn Kernals and Green Onions

 

 Cal 35

 

Serv Size: 1 Piece (Cut 6x4) (52g) • Fat cal 10 • Total fat 1.5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 40mg • Total carb 6g • Fiber 0g • Sugars 0g • Protein 1g

 

Simply Roasted Cauliflower

 

 Cal 40

 

Serv Size: 4 oz Spoodle (76g) • Fat cal 15 • Total fat 1.5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 125mg • Total carb 6g • Fiber 2g • Sugars 1g • Protein 2g

 

Arrabiata Sauce

A Spicy Italian Plum Tomato and Basil Sauce with Bacon and Hot Pepper Flakes

 

Cal 25

 

Serv Size: 1 oz Ladle (29g) • Fat cal 5 • Total fat 1g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 190mg • Total carb 4g • Fiber < 1g • Sugars 2g • Protein 1g

 

Dinner

Harmony:

Southwest Quinoa Bake

Black Beans, Quinoa, Veggies & Vegan Cheese Combined in a Comforting Dish

Cal 300

 

Serv Size: 1 cup • Fat cal 60 • Total fat 7g • Sat fat 1.5g • Trans fat 0g
Cholest 0mg • Sodium 580mg • Total carb 50g • Fiber 12g • Sugars 4g • Protein 13g

Contains soy

 

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

 

 

Banana Snickerdoodles

Cal 170

 

Serv Size: 1 cookie • Fat cal 60 • Total fat 7g • Sat fat 1g • Trans fat 0g
Cholest 0mg • Sodium 25mg • Total carb 26g • Fiber < 1g • Sugars 14g • Protein 1g

Contains wheat, soy, gluten

Simple Servings:

Halal Black Bean Steak Chili

Tender Beef Steak, Black Beans, and Corn Simmered with Tomato Beef Broth and Chipotle and Ancho Chiles

 

Cal 190

 

Serv Size: 6 oz Ladle (184g) • Fat cal 90 • Total fat 10g • Sat fat 2.5g • Trans fat 0g
Cholest 25mg • Sodium 480mg • Total carb 15g • Fiber 5g • Sugars 5g • Protein 9g

 

White Rice

Plain White Rice

 

 Cal 190

 

Serv Size: 4 oz (113g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 0mg • Total carb 41g • Fiber < 1g • Sugars 0g • Protein 4g

 

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

 

Sunday, November 11th:

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

 

Sweet Potato Oatmeal Breakfast Casserole

Cal 370

 

Serv Size: 1 cut • Fat cal 140 • Total fat 16g • Sat fat 3g • Trans fat 0g
Cholest 0mg • Sodium 310mg • Total carb 50g • Fiber 7g • Sugars 20g • Protein 9g

Contains wheat, tree nuts, soy, gluten

Chocolate Chip Scone

Cal 520

 

Serv Size: 1 scone • Fat cal 210 • Total fat 23g • Sat fat 7g • Trans fat 0g
Cholest 0mg • Sodium 15mg • Total carb 69g • Fiber 2g • Sugars 16g • Protein 8g

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

 

Baked Potato Small

 

 Cal 130

 

Serv Size: 1 Potato (144g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 5mg • Total carb 31g • Fiber 2g • Sugars 2g • Protein 3g

 

Steamed Peas

Steamed sweet peas

 

 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

 

Rosemary Mushroom Sauce

Mushrooms sautéed with olive oil, fresh rosemary & garlic added to a simmering plum tomato base

 

 Cal 60

 

Serv Size: 2 oz Ladle (87g) • Fat cal 45 • Total fat 5g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 65mg • Total carb 3g • Fiber 1g • Sugars 2g • Protein 1g

 

Dinner

Harmony:

Tofu, Mushroom and Spinach Lasagna Roll Up

Cal 360

 

Serv Size: 1 roll • Fat cal 60 • Total fat 7g • Sat fat 1g • Trans fat 0g
Cholest 0mg • Sodium 700mg • Total carb 58g • Fiber 8g • Sugars 15g • Protein 18g

Contains wheat, soy, gluten

 

Grilled Zucchini

Grilled Balsamic-Marinated Fresh Zucchini

Cal 60

 

Serv Size: 4 oz (113g) • Fat cal 45 • Total fat 5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 30mg • Total carb 3g • Fiber 1g • Sugars 2g • Protein 1g

 

Maple Walnut Squares

Cal 180

 

Serv Size: 1 square • Fat cal 50 • Total fat 6g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 105mg • Total carb 30g • Fiber 2g • Sugars 19g • Protein 2g

Contains wheat, tree nuts, gluten

 

Simple Servings:

Buffalo Chicken Breast

Baked Chicken Breast Marinated in Olive Oil, Hot Pepper and Barbecue Sauces, Garlic and Lemon Juice

 

 Cal 110

 

Serv Size: 1 Breast (85g) • Fat cal 25 • Total fat 2.5g • Sat fat  .5g • Trans fat 0g
Cholest 60mg • Sodium 55mg • Total carb 0g • Fiber 0g • Sugars 0g • Protein 19g

Contains mustard

 

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 105mg • Total carb 25g • Fiber 2g • Sugars 2g • Protein 2g

 

Country Kitchen Vegetables

Steamed Corn, Celery, Onions, Green Beans and Carrots

 

 Cal 50

 

Serv Size: 4 oz (113g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 25mg • Total carb 12g • Fiber 3g • Sugars 3g • Protein 2g

 

 

Monday, November 12th:

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

Vegan Fry-Up

Vegan Take on the Classic English Breakfast: Scrambled Tofu, Hash Browns, Tomatoes & Mushrooms with Sausages and Beans

Cal 570

 

Serv Size: 2 links&cakes, 8 oz tofu • Fat cal 170 • Total fat 19g • Sat fat 2.5g • Trans fat 0g
Cholest 0mg • Sodium 820mg • Total carb 70g • Fiber 14g • Sugars 19g • Protein 36g

Contains wheat, peanuts, soy, gluten

 

 

Pumpkin Oatmeal Squares

Cal 190

 

Serv Size: 1 square • Fat cal 45 • Total fat 5g • Sat fat 1g • Trans fat 0g
Cholest 0mg • Sodium 140mg • Total carb 33g • Fiber 4g • Sugars 14g • Protein 5g

Contains wheat, tree nuts, soy, gluten

 

 

Lunch

Simple Servings:

 

Herbed Chicken Breast

Herbed Oil Basted Chicken Breast

 

 Cal 130

 

Serv Size: 1 Breast (84g) • Fat cal 60 • Total fat 6g • Sat fat 1g • Trans fat 0g
Cholest 60mg • Sodium 100mg • Total carb 0g • Fiber 0g • Sugars 0g • Protein 18g

 

Quinoa

 

 Cal 150

 

Serv Size: 3 oz (85g) • Fat cal 10 • Total fat 1g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 5mg • Total carb 28g • Fiber 3g • Sugars 3g • Protein 5g

 

Roast Vegetables

Peppers, Onions, Zucchini, Squash, & Mushrooms Roasted to Perfection and Served with Garlic, Balsamic Vinegar, and Basil

 

 Cal 60

 

Serv Size: 4 oz (113g) • Fat cal 25 • Total fat 3g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 0mg • Total carb 7g • Fiber 2g • Sugars 4g • Protein 1g

 

Dinner

Harmony:

Marinated Tofu with Cilantro Chutney & Onions

Cal 350

 

Serv Size: 4oz tofu+1 tsp chutney • Fat cal 180 • Total fat 20g • Sat fat 2.5g • Trans fat 0g Cholest 0mg • Sodium 970mg • Total carb 23g • Fiber 4g • Sugars 2g • Protein 25g

Contains wheat, soy, gluten

 

Braised Kale & Chickpeas

Cal 160

 

Serv Size: 4 ounces (113g) • Fat cal 60 • Total fat 7g • Sat fat 1g • Trans fat 0g
Cholest 0mg • Sodium 410mg • Total carb 20g • Fiber 5g • Sugars 4g • Protein 6g

Contains soy

 

 

Vegan Pumpkin Cake

Cal 380

 

Serv Size: 1 slice • Fat cal 170 • Total fat 19g • Sat fat 4g • Trans fat 0g
Cholest 0mg • Sodium 270mg • Total carb 52g • Fiber 2g • Sugars 32g • Protein 4g

Contains wheat, tree nuts, soy, gluten

 

 

Simple Servings:

Mediterranean Turkey Mini Loaf

Ground Turkey with Mint, Garlic, Oregano, Ginger and Cumin

 

Cal 130

 

Serv Size: 1 Mini Loaf (94g) • Fat cal 70 • Total fat 7g • Sat fat 2g • Trans fat 0g
Cholest 85mg • Sodium 320mg • Total carb 2g • Fiber 0g • Sugars 0g • Protein 13g

 

 

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

 

 

Sauteed Broccoli & Garlic

 

 Cal 40

 

Serv Size: 4 oz Spoodle (76g) • Fat cal 15 • Total fat 1.5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 125mg • Total carb 6g • Fiber 2g • Sugars 1g • Protein 2g

 

Rosemary Mushroom Sauce

Mushrooms sautéed with olive oil, fresh rosemary & garlic added to a simmering plum tomato base

 

 Cal 60

 

Serv Size: 2 oz Ladle (87g) • Fat cal 45 • Total fat 5g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 65mg • Total carb 3g • Fiber 1g • Sugars 2g • Protein 1g

 

Tuesday, November 13th:

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

 

Apple Cinnamon Pancakes

Cal 60

 

Serv Size: 1 pancake • Fat cal 5 • Total fat  .5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 60mg • Total carb 12g • Fiber 2g • Sugars 3g • Protein 2g

Contains wheat, soy, 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

 

 

Coconut Muffin

Cal 230

 

Serv Size: 1 muffin • Fat cal 80 • Total fat 9g • Sat fat 8g • Trans fat 0g
Cholest 0mg • Sodium 220mg • Total carb 36g • Fiber 1g • Sugars 19g • Protein 0g

Contains tree nuts, soy

 

 

 

Lunch

Harmony:

Burger Bar

Vegan Burger Bar with Your Choice of Toppings

Cal 270

 

Serv Size: 1 burger+topping • Fat cal 30 • Total fat 3.5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 650mg • Total carb 42g • Fiber 5g • Sugars 6g • Protein 19g

Contains wheat, soy, gluten

 

Baked Fries

Oven baked french fries

Cal 110

 

Serv Size: 4 oz (113g) • Fat cal 5 • Total fat  .5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 115mg • Total carb 24g • Fiber 2g • Sugars 0g • Protein 2g

Sugar Cookie

Cal 60

 

Serv Size: 1 cookie • Fat cal 25 • Total fat 3g • Sat fat 1g • Trans fat 0g
Cholest 0mg • Sodium 50mg • Total carb 7g • Fiber 0g • Sugars 3g • Protein 1g

Contains wheat, tree nuts, soy, gluten

 

 

Simple Servings:

 

Chicken Thigh Biryani

Curried Chicken Cooked with Cinnamon and Cardamom Scented Basmati Rice and Fresh Herbs

 

Cal 390

 

Serv Size: 8 oz (227g) • Fat cal 150 • Total fat 16g • Sat fat 1.5g • Trans fat 0g
Cholest 30mg • Sodium 510mg • Total carb 49g • Fiber 3g • Sugars 2g • Protein 11g

 

Curried Ginger Vegetable Stir Fry

South African Stir Fried Vegetables

 

 Cal 50

 

Serv Size: 4 oz (113g) • Fat cal 15 • Total fat 1.5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 210mg • Total carb 8g • Fiber 3g • Sugars 3g • Protein 2g

 

Rice Noodles

 

 Cal 200

 

Serv Size: 4 oz (113g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 5mg • Total carb 48g • Fiber 0g • Sugars 0g • Protein 0g

 

Dinner

 

Harmony:

 

Bean Bhaji Bowl

Cal 370

 

Serv Size: 1 Bowl • Fat cal 190 • Total fat 21g • Sat fat 7g • Trans fat 0g
Cholest 0mg • Sodium 1200mg • Total carb 44g • Fiber 9g • Sugars 8g • Protein 6g

Contains tree nuts, mustard

 

Braised Red Cabbage

Cal 60

 

Serv Size: 1 Serving (85g) • Fat cal 5 • Total fat  .5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 85mg • Total carb 13g • Fiber 1g • Sugars 11g • Protein 1g

Contains soy

 

 

 

Sugar Cookie

Cal 60

 

Serv Size: 1 cookie • Fat cal 25 • Total fat 3g • Sat fat 1g • Trans fat 0g
Cholest 0mg • Sodium 50mg • Total carb 7g • Fiber 0g • Sugars 3g • Protein 1g

Contains wheat, tree nuts, soy, gluten

 

 

Simple Servings:

Chicken Thigh Cacciatore

Chicken Thighs, Mushrooms and Peppers Sauteed with Garlic, Finished with Marinara Sauce

 

 Cal 150

 

Serv Size: 6 oz Spoodle (215g) • Fat cal 35 • Total fat 4g • Sat fat 1g • Trans fat 0g
Cholest 55mg • Sodium 520mg • Total carb 16g • Fiber 4g • Sugars 8g • Protein 13g

 

Fusili (GF)

 

 Cal 120

 

Serv Size: 4 oz Spoodle (67g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 0mg • Total carb 26g • Fiber 0g • Sugars 0g • Protein 2g

 

Cilantro Jasmine Rice

Steamed Jasmine Rice Tossed with Fresh Cilantro

 

 Cal 190

 

Serv Size: 4 oz (113g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 75mg • Total carb 42g • Fiber < 1g • Sugars < 1g • Protein 4g

 

 

Summer Squash

Steamed Fresh Yellow Squash and Zucchini

 

 Cal 20

 

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

Cholest 0mg • Sodium 0mg • Total carb 4g • Fiber 1g • Sugars 2g • Protein 1g

 

 

 

Wednesday, November 14th:

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

 

Chickpea Hash on Toast

Sliced rosemary olive oil bread topped with chickpea, sweet potato, pepper hash and fresh cilantro

Cal 250

 

Serv Size: 1 Toast+Toppings • Fat cal 80 • Total fat 9g • Sat fat 1.5g • Trans fat 0g
Cholest 0mg • Sodium 690mg • Total carb 35g • Fiber 4g • Sugars 3g • Protein 7g

Contains wheat, 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

 

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

Harmony:

Ultimate Mindful Poutine

Crisp potato wedges topped with grilled portobello mushrooms, demi glace, cheez sauce, tomato and green onion

Cal 260

 

Serv Size: 1 serving (326g) • Fat cal 50 • Total fat 6g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 670mg • Total carb 47g • Fiber 5g • Sugars 5g • Protein 7g

Contains soy

 

Roasted Brussel Sprouts

Cal 80

 

Serv Size: 4 ounces (113g) • Fat cal 35 • Total fat 4g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 15mg • Total carb 9g • Fiber 4g • Sugars 3g • Protein 4g

 

Vanilla Cupcake with Buttercream Frosting

Cal 230

 Serv Size: 1 cupcake • Fat cal 90 • Total fat 10g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 150mg • Total carb 32g • Fiber < 1g • Sugars 17g • Protein 3g

Contains wheat, soy, gluten

 

 

Simple Servings:

Simple Carolina Pulled Beef BBQ

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

 

Cal 120

 

Serv Size: 3 oz (85g) • Fat cal 50 • Total fat 5g • Sat fat 2g • Trans fat 0g
Cholest 45mg • Sodium 250mg • Total carb 1g • Fiber 0g • Sugars < 1g • Protein 14g

 

Simply Smashed Sweet Potatoes

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

 

 Cal 110

 

Serv Size: 4 oz (113g) • Fat cal 30 • Total fat 3g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 190mg • Total carb 20g • Fiber 3g • Sugars 6g • 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:

Roasted Herb Mushroom & Garlic Spinach Flatbread

Cal 370

 

Serv Size: 1 flatbread • Fat cal 160 • Total fat 18g • Sat fat 2.5g • Trans fat 0g
Cholest 0mg • Sodium 680mg • Total carb 35g • Fiber 6g • Sugars 5g • Protein 20g

Contains wheat, soy, gluten

 

Ratatouille

A Vegetable Stew of Eggplant, Onions, Zucchini, Peppers and Tomatoes, Seasoned with Garlic and Basil

Cal 60

Serv Size: 4 oz (113g) • Fat cal 25 • Total fat 3g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 350mg • Total carb 8g • Fiber 2g • Sugars 4g • Protein 1g

 

 

Vanilla Cupcake with Buttercream Frosting

Cal 230

 Serv Size: 1 cupcake • Fat cal 90 • Total fat 10g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 150mg • Total carb 32g • Fiber < 1g • Sugars 17g • Protein 3g

Contains wheat, soy, gluten

 

Simple Servings:

 

Roasted Apple-Stuffed Pork Loin

 

 Cal 410

 

Serv Size: 1 Platter (407g) • Fat cal 120 • Total fat 13g • Sat fat 2.5g • Trans fat 0g
Cholest 55mg • Sodium 480mg • Total carb 49g • Fiber 6g • Sugars 17g • Protein 25g

 

Steamed Fresh Baby Carrots

Fresh Steamed Baby Carrots

 

 Cal 40

 

Serv Size: 4 oz (113g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 90mg • Total carb 9g • Fiber 3g • Sugars 5g • Protein 1g

 

Wild Rice

 

 Cal 120

 

Serv Size: 3 oz (85g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 150mg • Total carb 25g • Fiber 2g • Sugars < 1g • Protein 5g

 

 

Thursday, November 15th:

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

 

 

Chocolate Chip Waffles

Contains Nuts Made with Almond Milk

Cal 15

 

Serv Size: 1 waffle • Fat cal 35 • Total fat 4g • Sat fat 2g • Trans fat 0g
Cholest 0mg • Sodium 10mg • Total carb 31g • Fiber 3g • Sugars 10g • Protein 4g

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

 

Morning Glory Muffin

Cal 210

 Serv Size: 1 muffin • Fat cal 80 • Total fat 9g • Sat fat 2g • Trans fat 0g
Cholest 0mg • Sodium 220mg • Total carb 31g • Fiber 2g • Sugars 17g • Protein 2g

Contains wheat, tree nuts, soy, gluten

 

 

 

Lunch

Harmony:

 

Tofu Vegetable Roll

Asian noodles, tofu, scallions, avocado, red pepper and carrots rolled in rice paper

Cal 170

 

Serv Size: 1 roll • Fat cal 45 • Total fat 5g • Sat fat 1g • Trans fat 0g
Cholest 0mg • Sodium 60mg • Total carb 24g • Fiber 3g • Sugars 2g • Protein 7g

Contains soy

 

Roasted Julienne Vegetables

Grilled Fresh Zucchini, Yellow Squash, Red, Green and Yellow Peppers and Green Onions

Cal 20

 

Serv Size: 3 oz (85g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 60mg • Total carb 4g • Fiber 1g • Sugars 2g • Protein 1g

 

Coconut Mango Rice Pudding

Cal 200

 

Serv Size: 3 ounces (85g) • Fat cal 120 • Total fat 13g • Sat fat 11g • Trans fat 0g
Cholest 0mg • Sodium 20mg • Total carb 20g • Fiber < 1g • Sugars 4g • Protein 3g

Contains tree nuts

 

 

Simple Servings:

Pulled Turkey Carnitas

 

Cal 80

 

Serv Size: #16 Scoop (60g) • Fat cal 40 • Total fat 4.5g • Sat fat 1g • Trans fat 0g
Cholest 30mg • Sodium 340mg • Total carb 2g • Fiber 0g • Sugars < 1g • Protein 8g

Contains mustard

Vegetarian Refried Bean

Fully Seasoned Whole Bean Vegetarian Refried Beans

 

 Cal 100

 

Serv Size: #12 Scoop (85g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 95mg • Total carb 18g • Fiber 6g • Sugars 0g • Protein 6g

 

White Corn Tortillas

 

 Cal 80

 

Serv Size: 2 Tortillas/4.5" (38g) • Fat cal 10 • Total fat 1g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 5mg • Total carb 16g • Fiber 1g • Sugars 0g • Protein 2g

 

Roasted Corn

 

 Cal 15

 

Serv Size: #30 Scoop (16g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 0mg • Total carb 3g • Fiber 0g • Sugars 0g • Protein 0g

 

Salsa Roja

 

 Cal 15

 

Serv Size: 2 Tbsp (31g) • Fat cal 0 • Total fat 0g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 55mg • Total carb 3g • Fiber 1g • Sugars 1g • Protein 1g

 

Dinner: Thanksgiving Feast!

Harmony:

Mushroom Stroganoff

Lentil penne with a cremini, shiitake & white mushroom vegan bechamel sauce; topped with vegan yogurt and fresh dill

Cal 550

 

Serv Size: 1 entree (369g) • Fat cal 140 • Total fat 16g • Sat fat 3.5g • Trans fat 0g
Cholest 0mg • Sodium 250mg • Total carb 79g • Fiber 12g • Sugars 4g • Protein 22g

Contains wheat, tree nuts, gluten

 

Sautéed Spinach with Red Onion & Garlic

Vegan Sautéed Spinach with Red Onions and Garlic

Cal 50

 

Serv Size: 4 oz (113g) • Fat cal 15 • Total fat 1.5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 230mg • Total carb 7g • Fiber 2g • Sugars 2g • Protein 3g

 

 

Coconut Mango Rice Pudding

Cal 200

 

Serv Size: 3 ounces (85g) • Fat cal 120 • Total fat 13g • Sat fat 11g • Trans fat 0g
Cholest 0mg • Sodium 20mg • Total carb 20g • Fiber < 1g • Sugars 4g • Protein 3g

Contains tree nuts

 

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

 

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

 

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

 

Roasted Potatoes

Potato Quarters Tossed with Lemon Juice, Olive Oil, Salt, Pepper, Oregano and Garlic, Then Baked

 

 Cal 180

 

Serv Size: 5 oz (142g) • Fat cal 70 • Total fat 8g • Sat fat 1g • Trans fat 0g
Cholest 0mg • Sodium 500mg • Total carb 26g • Fiber 2g • Sugars 1g • Protein 2g

 

 

 

 

Friday, November 16th:

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

 

 

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:

Mediterranean Turkey Mini Loaf

Ground Turkey with Mint, Garlic, Oregano, Ginger and Cumin

 

Cal 130

 

Serv Size: 1 Mini Loaf (94g) • Fat cal 70 • Total fat 7g • Sat fat 2g • Trans fat 0g
Cholest 85mg • Sodium 320mg • Total carb 2g • Fiber 0g • Sugars 0g • Protein 13g

 

 

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 Spinach with Caramelized Shallots

 

 Cal 50

 

Serv Size: 3 oz (85g) • Fat cal 20 • Total fat 2.5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 270mg • Total carb 6g • Fiber 3g • Sugars 1g • Protein 3g

 

Dinner

Harmony:

Couscous and Chickpea Cutlet

Israeli Couscous and Chickpeas Seasoned with Onions, Paprika, Chili Powder, Cinnamon and Citrus Formed Into a Cutlet

Cal 150

 

Serv Size: 1 cutlet • Fat cal 15 • Total fat 1.5g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 180mg • Total carb 28g • Fiber 4g • Sugars 1g • Protein 7g

Contains wheat, gluten

 

Roasted Brussel Sprouts

Cal 80

 

Serv Size: 4 ounces (113g) • Fat cal 35 • Total fat 4g • Sat fat  .5g • Trans fat 0g
Cholest 0mg • Sodium 15mg • Total carb 9g • Fiber 4g • Sugars 3g • Protein 4g

 

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:

Guajillo Adobo London Broil

Top Round Beef Marinated in Our Guajillo Adobo Sauce, then Charbroiled until Tender and Juicy.

 

Cal 90

 

Serv Size: 3 oz (85g) • Fat cal 40 • Total fat 4.5g • Sat fat 1.5g • Trans fat 0g
Cholest 35mg • Sodium 135mg • Total carb < 1g • Fiber 0g • Sugars 0g • Protein 12g

 

Southwest Arroz Verde

Rice Simmered in Gluten Free Vegetable Broth with Green Peppers, Onions, Garlic, Chiles, Tomatillos and Cilantro

 

 Cal 180

 

Serv Size: 4 oz (113g) • Fat cal 25 • Total fat 3g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 190mg • Total carb 34g • Fiber < 1g • Sugars < 1g • Protein 3g

 

Roasted Corn & Red Bell Pepper Confetti

Roasted Corn with Red Peppers, Scallions, Red Onion, Cilantro and Tangy Rice Vinegar

 

 Cal 80

 

Serv Size: 3 oz (85g) • Fat cal 30 • Total fat 3g • Sat fat 0g • Trans fat 0g
Cholest 0mg • Sodium 230mg • Total carb 13g • Fiber 2g • Sugars 7g • Protein 1g