BREAKFAST

Little Swole	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
4 Scrambled egg whites - (4 oz.)	1	0g	0g	52	0g	0g	16g	186mg
Turkey Sausage -(2 pieces)	1	0g	3.5g	55	0g	1g	6.5g	245mg
Whole Wheat Pancake -(3oz.)	1	13g	1.5g	100	1g	1g	2g	300mg
Turkey Bacon -(3 pieces)	1	0g	3g	105	0g	0g	6g	540mg
Oatmeal -(8 oz) w/ Fruit (2oz.)	1	27g	3g	150	4g	1g	5g	0mg
Big Swole	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
8 Scrambled egg whites - (8 oz.)	1	0g	0g	104	0g	0g	32g	372mg
Turkey Sausage -(2 pieces)	1	0g	3.5g	55	0g	0g	6.5g	245mg
Turkey Bacon -(3 pieces)	1	0g	3g	105	0g	0g	6g	540mg
Red B Potatoes- 2 Quartered	1	26g	0g	80	2g	1g	3g	0mg
Whole Wheat Pancake -(3oz.)	1	13g	1.5g	100	1g	1g	2g	300mg
Oatmeal -(8 oz) w/ Fruit (2oz.)	1	27g	3g	150	4g	1g	5g	0mg
Mega Swole	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
12 Scrambled egg whites - (12 oz.)	1	0g	0g	156	0g	0g	48g	558mg
Chicken Breast -(6 oz.)	1	0g	2.5g	165	0g	0g	35g	127mg
Turkey Sausage -(2 pieces)	1	0g	3.5g	55	0g	0g	6.5g	245mg
Turkey Bacon -(3 pieces)	1	0g	3g	105	0g	0g	6g	540mg
Red B Potatoes- 2 Quartered	1	26g	0g	80	2g	1g	3g	0mg
Whole Wheat Pancake -(3oz.)	1	13g	1.5g	100	1g	1g	2g	300mg
Oatmeal -(8 oz) w/ Fruit (2oz.)	1	27g	3g	150	4g	1g	5g	0mg
Garbage Plate	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
8 Egg whites - (8oz.)	1	0g	0g	104	0g	0g	32g	372mg
Ground Buffalo - (4oz.)	1	0g	2.5g	143	0g	0g	28.4g	0mg
Turkey Sausage -(2 pieces)	1	0g	3.5g	55	0g	0g	6.5g	245mg
Turkey Bacon -(3 pieces)	1	0g	3g	105	0g	0g	6g	540mg
Red B Potatoes- 2 Quartered	1	26g	0g	80	2g	1g	3g	0mg
Whole Wheat Pasta -(4oz.)	1	21g	0.5g	85	2.5g	2.5g	3.5g	0mg
Egg White Omelet w/ your choice of filling	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Large - 6 Egg Whites(6oz.)	1	0g	0g	78	0g	0g	24g	279mg
Turkey Sausage -(2 pieces)	1	0g	3.5g	55	0g	0g	6.5g	245mg
Turkey Bacon -(3 pieces)	1	0g	3g	105	0g	0g	6g	540mg
Shredded Cheddar Cheese (1/2 oz.)	1	5g	1g	24	0g	0g	3.5g	85.5mg
Whole Wheat Pancake -(3oz.)	1	13g	1.5g	100	1g	1g	2g	300mg
Oatmeal -(8 oz)	1	27g	3g	150	4g	1g	5g	0mg

Choices- Yellow or green onions, mushrooms, green bell peppers, spinach, tomatoes,

Light Plate	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Egg Whites -(3 oz.)	1	0g	0g	39	0g	0g	12g	139mg
Oatmeal -(8 oz) w/ Fruit (2oz.)	1	27g	3g	150	4g	1g	5g	0mg
Turkey Sausage -(2 pieces)	1	0g	3.5g	55	0g	0g	6.5g	245mg
Turkey Bacon -(3 pieces)	1	0g	3g	105	0g	0g	6g	540mg
LoQuitos 2 Tacos/ 1Burrito	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Egg Whites -(4 oz.)	1	0g	0g	52	0g	0g	16g	186mg
Red B Potatoes- 2 Quartered	1	26g	0g	80	2g	1g	3g	0mg
Turkey Sausage -(2 pieces)	1	0g	3.5g	55	0g	0g	6.5g	245mg
Turkey Bacon -(3 pieces)	1	0g	3g	105	0g	0g	6g	540mg
Whole Wheat Tortillas (two 6 inch)	1	20g	4g	100	14g	0g	10g	420mg
Whole Wheat Burrito (one 12 inch)	1	20g	4g	100	14g	0g	10g	420mg
Salsa -(1 oz)	1	2g	0g	9	1g	1.5g	0.3g	142mg
Pancake	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Large - 6 Egg Whites(6oz.)	1	0g	0g	78	0g	0g	24g	279mg
Small -3 Egg Whites(3 oz.)	1	0g	0g	39	0g	0g	12g	139mg
Oatmeal -(8 oz)	1	27g	3g	150	4g	1g	5g	0mg

BURGERS

Buffalo Burger	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
1 Buffalo Patty -( 6oz.)	1	0g	4.14g	203	0g	0g	28.44g	0mg
Multi- Grain bun	1	3g	0g	20	1g	0g	2g	90mg
Whole Wheat Burrito (one 12 inch)	1	20g	4g	100	14g	0g	10g	420mg
Sliced Hamburger Pickles- (5 slices)	1	0g	0g	1.5	0g	0g	0g	460mg
Tomato Slices (2-3)	1	0g	0g	11	0g	0g	0.5g	6mg
Lettuce -(1/2 oz.)	1	.5g	0g	2.5	.5g	0g	0g	2mg
Sliced Red Onion -(1 oz.) ** Double Buffalo Patty available	1	1g	0g	4	0g	.5g	0g	1.5mg
Tuna Burger	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
1 Seared Tuna -(6 oz.)	1	0g	2g	184	0g	0g	40g	62mg
Multi- Grain bun	1	3g	0g	20	1g	0g	2g	90mg
Whole Wheat Burrito (one 12 inch)	1	20g	4g	100	14g	0g	10g	420mg
Cilantro Coleslaw -(1 oz.)	1	3g	2.5g	45	0g	3g	3g	30mg
Avocado Pico - (2 oz.)	1	3.5g	4g	30	1g	1g	0g	50mg
Cilantro Lime Cream -(1oz.)	1	2g	2.5g	20	0g	2g	2g	25mg
Chicken Burger	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Chicken Breast -(6 oz.)	1	0g	2.5g	165	0g	0g	35g	127mg
Multi- Grain bun	1	3g	0g	20	1g	0g	2g	90mg
Whole Wheat Burrito (one 12 inch)	1	20g	4g	100	14g	0g	10g	420mg
Sliced Hamburger Pickles- (5 slices)	1	0g	0g	1.5	0g	0g	0g	460mg
Tomato Slices (2-3)	1	0g	0g	11	0g	0g	0.5g	6mg
Lettuce -(1/2 oz.)	1	.5g	0g	2.5	.5g	0g	0g	2mg
Sliced Red Onion -(1 oz.)	1	1g	0g	4	0g	.5g	0g	1.5mg
Turkey Burger	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Ground Turkey Patty -(4 oz.)	1	0g	2.5g	165	0g	0g	35g	127mg
Multi- Grain bun	1	3g	0g	20	1g	0g	2g	90mg
Whole Wheat Burrito (one 12 inch)	1	20g	4g	100	14g	0g	10g	420mg
Sliced Hamburger Pickles- (5 slices)	1	0g	0g	1.5	0g	0g	0g	460mg
Tomato Slices (2-3)	1	0g	0g	11	0g	0g	0.5g	6mg
Lettuce -(1/2 oz.)	1	.5g	0g	2.5	.5g	0g	0g	2mg
Sliced Red Onion -(1 oz.)	1	1g	0g	4	0g	.5g	0g	1.5mg
EXTRAS	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Turkey Bacon -(3 pieces)	1	0g	3g	105	0g	0g	6g	540mg
Avocado Pico - (2 oz.)	1	3.5g	4g	30	1g	1g	0g	50mg
Cheddar -(1 oz.)	1	3g	4g	50	0g	1g	2g	180mg
Provolone	1	1g	5g	60	0g	0g	7g	245mg
Avocado -(1/4)
Baja Topping
Bar B Que
Bacon Mushroom
CONDIMENTS	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Light Mayonnaise (1tbsp)	1	1g	5g	45	0g	0g	0g	100mg
LoCal's Secret Sauce	1	6g	3g	35	0g	2g	0g	333mg
Mustard (1tbsp)	1	0g	0g	0	0g	0g	0g	55mg
Ketchup 1oz	1	5g	0g	25	1g	3g	1g	340mg

TACOS

2 Ancho Chicken Tacos	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Marinated Chicken Breast -(4oz.)	1	0g	1.5g	110	0g	0g	23g	127mg
Whole Wheat Tortillas (2 tortillas)	1	20g	4g	100	14g	0g	10g	420mg
Lettuce -(1/2 oz.)	1	.5g	0g	2.5	.5g	0g	0g	2mg
Avocado Pico - (2 oz.)	1	3.5g	4g	30	1g	1g	0g	50mg
Cilantro Lime Cream -(1oz.)	1	2g	0g	9	1g	1.5g	0.3g	142mg
Queso Fresco -(1/2 oz.)	1	1g	4g	40	0g	1g	3g	85mg
2 Buffalo Tacos	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Shredded Buffalo Short Ribs -(4 oz.)	1	0g	2.4g	160	0g	0g	28.4g	0mg
Ground Buffalo -(4 oz.)	1	0g	2.4g	143	0g	0g	28.4g	0mg
Buffalo Fajita -(4oz.)	1	0g	2.4g	143	0g	0g	28.4g	0mg
Whole Wheat Tortillas (2 tortillas)	1	20g	4g	100	14g	0g	10g	420mg
Avocado Pico - (2 oz.)	1	3.5g	4g	30	1g	1g	0g	50mg
Lettuce -(1/2 oz.)	1	.5g	0g	2.5	.5g	0g	0g	2mg
Queso Fresco -(1/2 oz.)	1	1g	4g	40	0g	1g	3g	85mg
Cilantro Lime Cream -(1oz.)	1	2g	2.5g	20	0g	2g	2g	25mg
Salsa -(1 oz)	1	2g	0g	9	1g	1.5g	0.3g	142mg
2 Tuna Tacos	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
1 Seared Tuna (Rare) -(6 oz.)	1	0g	2g	184	0g	0g	40g	62mg
Whole Wheat Tortillas (2 tortillas)	1	20g	4g	100	14g	0g	10g	420mg
Cilantro Coleslaw -(1 oz.)	1	3g	2.5g	45	0g	3g	3g	30mg
Avocado Pico - (2 oz.)	1	3.5g	4g	30	1g	1g	0g	50mg
Cilantro Lime Cream -(1oz.)	1	2g	2.5g	20	0g	2g	2g	25mg
Salsa -(1 oz)	1	2g	0g	9	1g	1.5g	0.3g	142mg

BURRITOS & QUESADILLAS

Baja Buffalo	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Shredded Buffalo Short Ribs -(4 oz.)	1	0g	2.4g	160	0g	0g	28.4g	0mg
Ground Buffalo -(4 oz.)	1	0g	2.4g	143	0g	0g	28.4g	0mg
Avocado Pico - (2 oz.)	1	3.5g	4g	30	1g	1g	0g	50mg
Salsa -(1 oz)	1	2g	0g	9	1g	1.5g	0.3g	142mg
Queso Fresco -(1/2 oz.)	1	1g	4g	40	0g	1g	3g	85mg
Whole Wheat Burrito (one 12 inch)	1	20g	4g	100	14g	0g	10g	420mg
Baja Chicken	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Marinated Chicken Breast -(4oz.)	1	0g	1.5g	110	0g	0g	23g	127mg
Avocado Pico - (2 oz.)	1	3.5g	4g	30	1g	1g	0g	50mg
Salsa -(1 oz)	1	2g	0g	9	1g	1.5g	0.3g	142mg
Queso Fresco -(1/2 oz.)	1	1g	4g	40	0g	1g	3g	85mg
Whole Wheat Burrito (one 12 inch)	1	20g	4g	100	14g	0g	10g	420mg
Quesadillas	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Marinated Chicken Breast -(4oz.)	1	0g	1.5g	110	0g	0g	23g	127mg
Shredded Buffalo Short Ribs -(4 oz.)	1	0g	2.4g	160	0g	0g	28.4g	0mg
Ground Buffalo -(4 oz.)	1	0g	2.4g	143	0g	0g	28.4g	0mg
Buffalo Fajita -(4oz.)	1	0g	2.4g	143	0g	0g	28.4g	0mg
Avocado Pico - (2 oz.)	1	3.5g	4g	30	1g	1g	0g	50mg
Salsa -(1 oz)	1	2g	0g	9	1g	1.5g	0.3g	142mg
Queso Fresco -(1/2 oz.)	1	1g	4g	40	0g	1g	3g	85mg
Cilantro Lime Cream -(1oz.)	1	2g	2.5g	20	0g	2g	2g	25mg
Whole Wheat Burrito (one 12 inch)	1	20g	4g	100	14g	0g	10g	420mg

SALADS

LoCal's Taco Salad	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Shredded Buffalo Sort Ribs - (4oz.)	1	0g	2.4g	160	0g	0g	28.4g	0mg
Mixed Field Greens - (4oz.)	1	5g	0g	30	1g	0g	3g	65mg
Julienne Carrots -(2 oz.)	1	5g	0g	23	2g	2g	1g	38mg
Avocado Pico - (2 oz.)	1	3.5g	4g	30	1g	1g	0g	50mg
Black Beans -(1 oz.)	1	5g	0g	30	7g	0g	1g	60mg
Corn -(1 oz.)	1	4g	0g	20	1g	3g	3g	5mg
Queso Fresco -(1/2 oz.)	1	1g	4g	40	0g	1g	3g	85mg
Nicose Salad	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
1 Seared Tuna -(6 oz.)	1	0g	2g	184	0g	0g	40g	62mg
Green Bean -(5 oz., Blanched)	1	1g	0g	20	2g	1g	1g	0mg
2 Hard Boiled Eggs-(Quartered)	1	1g	2.5g	16	0g	0g	3g	62mg
1 Tomato-(Quartered)	1	0g	0g	11	0g	0g	0.5g	6mg
Julienne Carrots -(2 oz.)	1	5g	0g	23	2g	2g	1g	38mg
Mixed Field Greens - (4oz.)	1	5g	0g	30	1g	0g	3g	65mg
Roasted Potatoes -(2 quarters)	1	3.25g	0g	10	.25g	0g	.45g	0mg
Sliced Red Onion -(1 oz.)	1	1g	0g	4	0g	.5g	0g	1.5mg
Spinach Salad	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Spinach( Raw) - (4oz.)	1	5g	0g	30	0g	0g	0g	60mg
Julienne Carrots -(2 oz.)	1	5g	0g	23	2g	2g	1g	38mg
Strawberries	1	2g	0g	9	1g	1g	0g	0mg
Sliced Red Onion -(1 oz.)	1	1g	0g	4	0g	.5g	0g	1.5mg
Sliced Mushrooms -(1/2 oz.)	1	1g	0g	8	0g	0g	1g	1mg
Salad Dressings	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Red Wine Vinaigrette	1	0g	2g	100	0g	0g	0g	16mg
Honey Chipotle Vinaigrette	1	6g	2.6g	120	0g	6g	0g	0mg
Balsamic Vinaigrette	1	0g	2g	120	0g	0g	0g	16mg
Citrus Vinaigrette	1	1.5g	1.6g	102	0g	1.4g	0g	0mg

ENTREES
All Entrees served with 2 sides

Buffalo Short Ribs	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Braised Short Ribs - 1 Piece (3 Bones)	1	0g	2.4g	160	0g	0g	28.4g	0mg
Tuna Steak	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
1 Seared Tuna -(6 oz.)	1	0g	2g	184	0g	0g	40g	62mg
Chicken Breast	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Chicken Breast -(6 oz.)	1	0g	2.5g	165	0g	0g	35g	127mg
Buffalo Bolognese	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Ground Buffalo -(4 oz.)	1	0g	2.4g	143	0g	0g	28.4g	0mg
Whole Wheat Penne Past -(4oz.)	1	26g	0.5g	85	2.5g	2.5g	3.5g	0mg
Mozzarella Cheese -(1oz.)- 2 cut in half.	1	0g	4g	60	0g	0g	4g	62mg
Parmesan Chees-(2 tbsp)	1	0g	2g	25	0g	0g	2g	90mg
Fresh Basil (1 leaf)	1	0g	0g	0	0g	0g	0g	0mg
SIDES	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Sauteed Spinach -(6 oz.)	1	5g	3g	60	0g	0g	5g	100mg
Green Bean -(5 oz., Blanched)	1	1g	0g	20	2g	1g	0g	0mg
Steamed Broccoli -(5 oz.)	1	5g	0g	25	5g	0g	5g	55mg
Red B Potatoes- 2 Quartered	1	26g	0g	80	2g	1g	3g	0mg
Healthy Rice -(1/2 cup)	1	24g	.85g	111	1.35g	0g	2.75g	.9mg
Black Bea Frijoles -(4 oz.)	1	19g	0g	110	7g	0g	8g	300mg
Cole Slaw -(5 oz.)	1	3g	0g	20	0g	3g	1g	15mg
Baked Chips	1	24g	4g	140	2g	3g	2g	240mg

UNDER $7

Buffalo Burger	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
1 Buffalo Patty -( 4oz.)	1	0g	2.4g	143	0g	0g	28.4g	0mg
Multi- Grain bun	1	3g	0g	20	1g	0g	2g	90mg
Whole Wheat Tortillas (2 tortillas)	1	20g	4g	100	14g	0g	10g	420mg
Sliced Hamburger Pickles- (5 slices)	1	0g	0g	1.5	0g	0g	0g	460mg
Tomato Slices (2-3)	1	0g	0g	11	0g	0g	0.5g	6mg
Lettuce -(1/2 oz.)	1	.5g	0g	2.5	.5g	0g	0g	2mg
Sliced Red Onion -(1 oz.) ** Double Buffalo Patty available	1	1g	0g	4	0g	.5g	0g	1.5mg
1/4 Buffalo Super Dogg	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
1 Buffalo Dog	1	0g	2.4g	143	0g	0g	28.4g	0mg
1 whole Wheat Hoagie	1	12g	1g	70	1g	2g	2g	100mg
Chicken,Spinach, Fet+A54a Dogg	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
1 All White Meat Dogg	1	2g	5g	120	1g	0g	17g	0mg
1 whole Wheat Hoagie	1	12g	1g	70	1g	2g	2g	100mg
Chicken, Garlic, and Mozzerella	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
1 All White Meat Dogg	1	2g	5g	120	1g	0g	7g	470mg
1 whole Wheat Hoagie	1	12g	1g	70	1g	2g	2g	100mg
Chicken Hero	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Chicken Breast -(6 oz.)	1	0g	2.5g	165	0g	0g	35g	127mg
1 whole Wheat Hoagie	1	12g	1g	70	1g	2g	2g	100mg
Sliced Hamburger Pickles- (5 slices)	1	0g	0g	1.5	0g	0g	0g	460mg
Tomato Slices (2-3)	1	0g	0g	11	0g	0g	0.5g	6mg
Lettuce -(1/2 oz.)	1	.5g	0g	2.5	.5g	0g	0g	2mg
Sliced Red Onion -(1 oz.)	1	1g	0g	4	0g	.5g	0g	1.5mg
TB.L.T Hero	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Turkey Bacon -(3 pieces)	1	0g	3g	105	0g	0g	6g	540mg
1 whole Wheat Hoagie	1	12g	1g	70	1g	2g	2g	100mg
Tomato Slices (2-3)	1	0g	0g	11	0g	0g	0.5g	6mg
Lettuce -(1/2 oz.)	1	.5g	0g	2.5	.5g	0g	0g	2mg
CONDIMENTS	Servings	Carbs	Fat	Calories	Dietary Fiber	Sugars	Protein	Sodium
Light Mayonnaise	1	1g	5g	45	0g	0g	0g	100mg
LoCal's Secret Sauce	1	6g	3g	35	0g	2g	0g	333mg
Mustard	1	0g	0g	0	0g	0g	0g	55mg
Ketchup 1oz	1	5g	0g	25	1g	3g	1g	340mg
Sauer Kraut	1	1g	0g	5	1g	0g	0g	180mg