Healthy Connections, Inc. has a six-week menu rotation, which offers you a variety of delicious, healthy meals. The meals are portion controlled into 1200 and 1800 calorie per day plans. Two 8 ounce glasses of skim milk are allowed daily. Our meals are prepared by our chef in consultation with a dietician and nutritionist. Each week of our menu rotation begins on Tuesday. On Monday, you pick up your food for Tuesday and Wednesday. On Wednesday, you pick up your food for Thursday and Friday. And on Friday, you pick up your food for Saturday, Sunday and Monday.

Snacks are optional.  You may include snacks for an additional charge.

Medical Disclaimer

See the menus by week below to view the delicious choices. As you will see, you do not have to sacrifice taste or quality to have healthy meals.

Schedule:

*    January 24 through January 30 = Week 1 Menu

*    January 31 through February 6 = Week 2 Menu

*    February 7 through February 13 = Week 3 Menu

*    February 14 through February 20 = Week 4 Menu

*    February 21 through February 27 = Week 5 Menu

*    February 28 through March 6 = Week 6 Menu 

* Menu is subject to change without notice due to availability of products. *


Week 1
Menu
Breakfast
Lunch
Snacks
Dinner
Oatmeal with Raisins 1800 add Toasted Pecans Taco Salad with Creamy Cilantro Lime Dressing 1800 add Ambrosia Salad Whole Wheat Pita with Hummus Dip Grilled Chicken, Cheesy Pasta, Okra & Corn Saute 1800 add Banana Pudding
Mushroom Frittata Fruit Cup 1800 add Wheatberry Toast with Promise Margarine Grilled Turkey Sandwich with Cranberry Mayo on Wheatberry Bread 1800 add Pasta Salad Trail Mix Centercut Pork Loin with Sauce Seasoned Black Eyed Peas Cooked Cabbage 1800 add Lowfat Corn Muffin
Yogurt Parfait with Mixed Fruit and Granola 1800 add Granola Turkey Minestrone, Whole Wheat Crackers, Fruit 1800 - add Mixed Green Salad w/Dressing Graham Crackers w/ Light Cream Cheese Spread Cheddar Crusted Tilapia with Tomatoes & Olives, Fresh Green Beans 1800 add Jello Parfait with Cottage Cheese
Whole Wheat Apple Pecan Pancakes with Light Syrup Turkey Sausage Patty 1800 add a Pancake Cheeseburger on Whole Wheat Bun with Trimmings 1800 add Tomato Cucumber and Basil Salad Bagel with Caramel Cream Cheese Turkey Tetrazzini, Mixed Green Salad w/Homemade Dressing, Fresh Fruit 1800 add Whole Wheat Roll
Banana Cake 1800 add Fruit Black Bean Stew, Corn Muffin, Promise 1800 - add Mixed Green Salad w/Dressing Orange with Mozzarella Cheese Honey Chipolte BBQ Chicken Southwest Potatoes Mixed Vegetable Saute 1800 add Waldorf Salad
Eggs Ranchero 1800 add Fruit Greek Salad with Chicken and Vinaigrette Dressing 1800 add Whole Wheat Crackers and Fruit Half PB&J on Wheatberry Bread Chasseur Turkey Roasted Asparagus, Apple Crisp 1800 add Brown Rice
Whole Grain Bagel with Basil & Sun Dried Tomato Spread 1800 add Fruit Turkey Chili, Whole Wheat Crackers 1800 - add Fruit Celery with Peanut Butter Chicken Alfredo Sautéed Fresh Vegetables 1800 add Mixed Salad Greens with Homemade Dressing
Week 2
Menu
Breakfast
Lunch
Snacks
Dinner
Peaches with Cottage Cheese and Homemade Granola 1800 add Wheatberry Toast with Promise Margarine Tuna and Pasta Salad Plate on Greens 1800 add fruit and toasted almonds Bagel with Strawberry Cream Cheese Turkey Pot Roast, Cheddar Mashed Potatoes, Peas & Carrots 1800 add Ambrosia Salad
Oatmeal 1800 add Pecans Baked Whole Wheat Macaroni with Vegetables 1800 add Mixed Salad Greens with Homemade dressing Trail Mix Oriental Beef Stir Fry Brown Rice 1800 add Oriental Salad with Miso-Ginger Dressing
Waffles with Strawberries & Light Syrup and Turkey Sausage 1800 add a Waffle Cheese & Broccoli Soup, Mixed Green Salad w/Grilled Chicken 1800 - add Fruit Fresh Vegetables with Dip Parmesan Crusted Tilapia Parsley Carrots 1800 add Brown Rice
Yogurt Parfait with Mixed Fruit and Homemade Granola 1800 add Granola BBQ Chicken Sandwich on Whole Wheat Bun 1800 add Sweet Slaw Orange and Mozzarella Cheese Homemade Turkey Spaghetti, Mixed Green Salad w/Homemade Dressing 1800 add Whole Wheat Roll
Ham and Cheese Fritata 1800 add Fruit Tuna Nicoise Salad 1800 add Whole Wheat Crackers and Fresh Fruit Whole Wheat Pita with Hummus Dip Jerk Pork Tenderloin, Baked Sweet Potatoes, Sweet Peas 1800 add Fresh Fruit
French Toast Stick Turkey Bacon 1800 add French Toast Stick Chicken Philly Sandwich on Whole Grain Bun 1800 add Pasta Salad Peanut Butter and Whole Wheat Crackers Greek Chicken Mixed Vegetable Saute Fresh Fruit 1800 add Brown Rice
Raisin Toast Homemade Peach Yogurt 1800 add Homemade Granola Grilled Pork Loin Sandwich with Mango Chutney Sauce, Asian Coleslaw 1800 add Fresh Fruit Fresh Apple with Cheese Pecan Crusted Chicken, Sugar Snap peas w/Mushrooms 1800 add Jell-O Parfait with Fruit and Cottage Cheese
Week 3
Menu
Breakfast
Lunch
Snacks
Dinner
Fruity Bran Muffin Low Fat Cottage Cheese 1800 add Fruit and Promise Margarine Grilled Chicken Spinach Salad with Raspberry Vinaigrette 1800 add fruit Peanut Butter with Whole Wheat Crackers Shrimp Pasta Primavera 1800 add Mixed Green Salad with Homemade Dressing
Turkey Hash with Poached Egg 1800 add Fresh Fruit Tortilla Chicken Soup, Fruit 1800 - add Mixed Green Salad w/homemade dressing Vanilla Yogurt and Fresh Fruit Turkey Enchiladas 1800 add Guacamole
Yogurt Parfait with Mixed Fruit and Granola 1800 add Granola Chicken & Wild Rice Soup, Mediterranean Salad 1800 - add Mixed Green Salad w/homemade Dressing Graham Crackers w/ Light Cream Cheese Spread Creole Tilipia with Seasoned Brown Rice and Fresh Steamed Broccoli 1800 add Baked Apple
Whole Wheat Blueberry Pancakes with Light Syrup and Turkey Sausage Patty 1800 add a Pancake Teriyaki chicken sandwich on Whole Wheat bun 1800 - add sweet slaw Trail Mix Turkey Salisbury Steak with Mushroom Gravy Smashed Potatoes with Chives Green Bean Almandine 1800 add Marinated Fruit Salad and Promise
Eggs Benedict 1800 add Fruit Salmon Burger with Special Sauce & Pineapple Coleslaw 1800 add Fresh Fruit Whole Wheat Pita with Hummus Dip Whole Wheat Angel Hair Pasta with Marinara Sauce and Grilled Chicken 1800 add Mixed Vegetable Saute and Fresh Fruit
Turkey Sausage on Whole Wheat English Muffin and Jam 1800 add Fresh Fruit Roast Beef Wrap with Marinated Vegetable Salad 1800 add Fresh Fruit Orange with Mozzarella Cheese Grilled Vegetable Pizza Nicoise Salad 1800 add Mixed Green Salad with Homemade Dressing
Whole Grain Bagel with Neufchatel Spread 1800 add Fruit Grilled Chicken Caesar Salad 1800 add Pasta Salad Celery with Peanut Butter Turkey Meatloaf with Tomato Sauce Mashed Sweet Potatoes 1800 add Mixed Vegetables with Fresh Herbs
Week 4
Menu
Breakfast
Lunch
Snacks
Dinner
High Energy Muffin Lowfat Cottage Cheese 1800 add Fresh Fruit Thai Beef Salad with Ginger Lime Dressing 1800 add Baked Apple Orange and Mozzarella Cheese Pasta with Chicken and Mushrooms in Cream Sauce 1800 add Mixed Green Salad with Homemade Dressing
Spinach and Cheese Quiche 1800 add Fruit Tuna Salad on Wheatberry Bread Fresh Fruit 1800 add Baked Potato Chips Trail Mix New Orleans Red Beans and Rice and Fresh Fruit 1800 add Low-Fat Corn Muffin with Promise Margarine
Oatmeal w/Raisins & Fruit 1800 add Toasted Pecans Santa Fe Soup, Corn Muffin 1800 - add Promise & Fruit Fresh Fruit with Cheese Vera Cruz Tilapia Herbed Mashed Potatoes Mixed Vegetables w/Fresh Herbs 1800 add Ambrosia Fruit Salad
Waffles with Blueberries & Light Syrup and Turkey Sausage 1800 add a Waffle Grilled Chicken Sandwich Fresh Fruit 1800 add Pasta Salad Vanilla Yogurt with Fresh Fruit Tomato Basil Pizza with Mushrooms and Grilled Chicken Green Salad with Homemade Dressing 1800 add Marinated Fruit Salad
Sausage Scrambler 1800 add Fruit Grilled Salmon Salad with Tarragon Dijon Dressing 1800 add Whole Wheat Crackers and Fresh Fruit Bagel w/Blueberry Cream Cheese Maple Mustard Grilled Chicken Wild Rice and Mushrooms Roasted Vegetables 1800 add Mixed Green Salad with Homemade Dressing
Breakfast Casserole 1800 add Fresh Fruit Chicken Cordon Bleu Sandwich with Basil Dressing Green Bean Salad 1800 add Baked Chips Whole Wheat Crackers with Peanut Butter Seared Pork Tenderloin with Mandarin Orange Sauce Spinach Florientine, Strawberry Shortcake 1800 add Tomato Basil & Cucumber Salad, Fresh Fruit
Egg and Cheese Breakfast Sandwich 1800 add Fresh Pineapple Chicken Apple Salad on Wheatberry Bread 1800 add Broccoli Salad with Dijon Dressing Vanilla Yogurt and Fruit Ravioli with Homemade Marinara Sauce Fresh Steamed Vegetables 1800 add Mixed Green Salad with Homemade Dressing
Week 5
Menu
Breakfast
Lunch
Snacks
Dinner
Pear Yogurt with Cinnamon and Granola 1800 add Granola Turkey Ratioulle, Whole Wheat Crackers 1800 - add Stuffed Cantaloupe Whole Wheat Pita with Hummus Smoked Gouda Chicken Casserole with Broccoli 1800 add Mixed Green Salad with Homemade Dressing
Raspberry Almond Coffee Cake 1800 add Low Fat Cottage Cheese Sloppy Joe on Whole Wheat Bun 1800 add Sweet Slaw Half PB&J on Wheatberry Bread Almond Crusted Pork Mashed Sweet Potatoes Steamed Broccoli 1800 add Ambrosia Fruit Salad
Spanish Frittata, Fruit Cup 1800 add Wheatberry Toast with Promise Margarine Lentil Soup, Moroccan Salad 1800 - add Whole Wheat Crackers, Fruit Homemade Trail Mix Salmon with Balsamic Glaze, Ginger Rice, Mixed Vegetables 1800 add Fresh Fruit
Pumpkin Pancakes w/Light Syrup Turkey Bacon 1800 add a Pancake Stuffed Baked Potato with Chili Fresh Steamed Broccoli 1800 add Mixed Salad Greens with Homemade Dressing Bagel w/Cream Cheese Chicken with Leeks and Spinach Parslied Carrots 1800 add Seasoned Brussel Sprouts and Fresh Fruit
Vegetable Quiche and Whole Wheat Toast 1800 add Fresh Fruit Grilled Tuna Burger on Whole Wheat Bun Chilled Marinated Cauliflower Salad 1800 add Waldorf Salad Fresh Orange with Mozarella Cheese Black-eye Pea Gumbo 1800 add Low Fat Cornbread Muffin
Bran & Flaxseed Muffin 1800 add Peach Yogurt Potato, Leek & Corn Chowder, Whole Wheat Crackers 1800 - add Fruit Graham Crackers w/Cream Cheese Spread Chicken Pot Pie Baked Apple 1800 add Mixed Green Salad with Homemade Dressing
Turkey Bacon and Mushroom Breakfast Casserole 1800 add Fresh Fruit Chipolte Chicken Taco Salad with Southwestern Dressing and Fresh Fruit 1800 add Seasoned Black Beans Fresh Vegetables and Dip Tamale Pie 1800 add Cilantro Corn
Week 6
Menu
Breakfast
Lunch
Snacks
Dinner
Homemade Muesli with Low-fat Yogurt Chicken, Vegetable & Barley Soup, Whole wheat crackers, Whole Fresh Fruit 1800 add extra whole wheat crackers Asian Peanut Butter Dip with Celery Herb Roasted Beef and Potatoes with Brussel Sprouts 1800 add Mixed Green Salad with homemade dressing
Zucchini & Cheese Muffin, Fresh Fruit 1800 add Turkey Sausage Pulled BBQ Pork Sandwich, Coleslaw 1800 add carrots, celery and light ranch dressing Caramelized Onion Dip with Crackers Lemon Pepper Baked Chicken, Mashed Cauliflower, Sweet Green Peas 1800 add Lemon Pudding Cake
Southwestern Scrambler, Raisin Toast 1800 add Peanut Butter Spicy Lemon Almond Chicken Salad, whole fresh fruit 1800 add Whole Wheat Roll Chunky Hawaiian Spread with Crackers Greek Fish Cakes with Yogurt Dill Sauce, Fresh Steamed Broccoli 1800 add Mixed Green Salad with homemade dressing
Pineapples with Cottage Cheese and Granola 1800 add Granola Black Bean Burger with Spicy Mayo 1800 add Fruit Garlic Bean Dip with Crackers Sweet & Sour Chicken, Oriental Cabbage & Fried Rice 1800 add Fried Rice
Breakfast Enchilada, Fresh Fruit 1800 add Enchilada Grilled Italian Chicken Salad with Salsa Verde 1800 add Low-fat Corn Muffin Homemade Trail Mix BBQ Chicken Pizza, okra, corn & tomatoes 1800 add Apple Cobbler
Waffle Casserole, Fresh Fruit 1800 add Yogurt Mediterranean Chicken Salad Pocket with Taziki Sauce 1800 add Mediterranean Salad Peanut Butter with Vanilla Wafers Turkey Vegetable Lasagna 1800 add Grilled Pears
Oatmeal and Banana Pancake w/Light Syrup 1800 add Pancake Fish Tacos with Cabbage and Cilantro Lime Dressing 1800 add Black Bean and Corn Salsa Yogurt with Fruit Shrimp Etouffee, Orzo 1800 add Honey Broiled Pineapple with Pecans

Medical Disclaimer

If you have any questions, please call our customer service at (205) 822-3266.

Healthy Connections, Inc. - Your Connection To A Healthy Life


Healthy Connections has completely changed my life and improved my health. I have lost over 70 pounds and gone from a size 18-20 to a size 8. It's so convenient; it's like having your own personal chef.
Debbie

The meals are low calorie, low fat, low sugar, and low sodium--in short, they address every well-known dietary risk to good health.
Skippy and Sandy

I would recommend Healthy Connections meals and the very friendly, helpful staff to anyone who needs to lose weight or just wants healthy meals without the stress of preparing them.
Cathy

My husband and I wanted to lose 15 and 12 pounds or more, respectively. Also, we both have high blood pressure and wanted food that was low in fat and low in salt. We tried the Healthy Connections method and were very pleased with it. We recommend the program to anyone needing a good well-balanced diet that includes good tasting food.
Edna

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