A Nutrition Solution for Your 2020 Goals · 2019-12-31 · vegan, vegetarian & flexitarian lifestyles a vegan lifestyle is plant-based and includes fruits, vegetables, grains, legumes,

CAPITOL HILL • QUEEN ANNEBURIEN • MERCER ISLAND

KIRKLAND

Ha nd- cra f ted in Bur ien, Wa shing ton

NEW NATALIE COUGHLIN

R ANGE

A Nutrition Solution for Your

2020 Goals

MEDITERR ANE AN , KETO & WHOLE 30

NEW PARTNER, NEW NA ME , SA ME NUTRITION PROMISE

WHERE TO BUY E AT LOC AL

2019 was a big year for us. We started the year with three stores, and now we have five with a sixth in the works. We have welcomed Registered Dietitians in each store to help find solutions that are right for all of our guests, and we are now in over 100 grocery locations across the Pacific Northwest. It has been an incredible year.

We have also formed and deepened a partnership with a like-minded nutrition brand: Performance Kitchen. CEO, Christine Day, has made it a personal mission to improve lives through nutrition. Based on our shared values, we have joined forces under her leadership to help us reach as many people as possible with our ‘Food is Medicine’ philosophy.

Starting this month, you will begin to see some of our products appear with a new brand name–Performance Kitchen Crafted. The name has changed, but our methods and our mission have not. We will continue to handcraft the dishes you love here in Burien. But we will now be part of the extended Performance Kitchen family, including brand ambassadors Russell Wilson and Natalie Coughlin, and investors David Ortiz and Dugout Ventures, which will help us pursue our shared goals.

Eat Local Capitol Hill503 Broadway E, Seattle, WA 98102 FREE PARKING Open daily 10 am–10 pm

(206) 397-3999

Eat Local Queen Anne 2400 Queen Anne Ave N, Seattle, WA 98109 FREE PARKING Open daily 9 am–8 pm

(206) 328-3663

Eat Local Mercer Island 7635 SE 27th St, Mercer Island, WA 98040 FREE PARKING Open daily 9 am–8 pm

(206) 659-4770

Eat Local Burien Kitchen Store810 SW 151st St, Burien, WA 98166 FREE PARKING Open Mon–Sat 10 am–6 pm Open Sun 11 am–5 pm

(206) 432-9849

Eat Local Kirkland205 Park Ln, Kirkland, WA 98033 FREE PARKING Open daily 9 am–8 pm

(425) 896-8751

Order onlineeatlocalonline.com Free Delivery to WA, OR, ID, or CA Same Day Free Delivery within Seattle with $98 minimum order

Amazon Fresh Full CircleUber EatsDoor Dash

Find Eat Local at the following stores:• Airlift Office Markets• Alta Crystal Resort• Amazon Go• Bayview Thriftway Olympia• Bert’s Red Apple, Madison Park• Cone & Steiner• Central Co-op, Capitol Hill• All Haggen Stores• Hilltop Red Apple Market, Beacon Hill• Ken’s Market Greenwood• Kings Friday Harbor• Leschi Market• Marketime Foods, Fremont• Mince Mercantile, Dupont, WA• New Seasons Ballard & Mercer Island• Orcas Island Market• Ralph’s Thriftway Olympia• Rosauers Ridgefield• Stadium Thriftway Tacoma• Stockbox• The Little Store Bellevue• West Seattle Thriftway• QFC – 36 Stores

For a detailed list of Eat Local retailers, visit eatlocalonline.com/locations

NOW OPEN

With help from our chefs and Registered Dietitians, we look forward to continuing to bring you remarkable frozen meals that meet whichever eating style is right for you.

Best wishes for a happy, healthy New Year ahead!

Greg, Christine & Matthew, Founders

P.S. Have questions or feedback? We’d love to hear from you! Email [email protected]

ChristineChristine

2 Visit eatlocalonline.com/nutrition to book a free consultation with one of our Registered Dietitians

OUR TE A M OF REGISTERED DIETITIANS

Waverly - Capitol Hill StoreWaverly is a Registered Dietitian and our newest store manager. She has a bachelor’s degree in Food & Nutritional Sciences and a master’s degree in Dietetics. She has completed 1200 hours of supervised practice in clinical nutrition and food service management. Waverly is interested in sports nutrition, vegan and vegetarian lifestyles, and managing diabetes through balanced eating.

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

Sayuri - Queen Anne StoreSayuri 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.

Jennie - Mercer Island StoreJennie is a Registered Dietitian Nutritionist and 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 has a Diploma in Essential Professional Baking and Pastry Skills from the International Culinary Center.

Lily - Kirkland StoreLily graduated from Central Washington University, where she majored in Nutrition & Food Science and completed 1200 hours of supervised practice as a dietetic intern. Lily is a soon-to-be Registered Dietitian who 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.

BOOK A FREE CONSULTATION WITH A REGISTERED DIETITIAN

Please email us at [email protected]

We have partnered with Baze to provide personalized nutrient test kits in-store and online. Your Eat Local Registered Dietitian can review the results from your blood test and match you with meals that are best for you, while Baze will help fully optimize your nutrient status with personalized vitamin/mineral supplements.

NUTRITION TEST KITS NOW AVAIL ABLE

ASK US FOR INFORMATION ON MEDICAID REIMBURSEMENTS.

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

OUR A MBASSADORS

WE’RE HAPPY TO TEAM UP WITH RUSSELL WILSON AND NATALIE COUGHLIN TO BRING YOU UNIQUE MEAL SELECTIONS THAT REFLECT THEIR PASSION FOR NUTRITION. AS PROFESSIONAL ATHLETES, THEY HAVE A REMARKABLE UNDERSTANDING OF HOW FOOD IMPACTS WELLBEING.

PE R FO RM A N CE TE A M ME A L S

N ATA LI E CO U G H LI N ME A L S

KI DS’ ME A L S

CHICKEN, PORK, VEGAN & VEGETARIAN: 1-SERVING $8.99 • 2-SERVING $17.79LAMB, BEEF & FISH: 1-SERVING $10.49 • 2-SERVING $20.79ICE CREAM PINT: $8.99 | KIDS & SIDES: $6.99

ILLUSTRATIONS BY: NIKKI MCCLURE, LOCAL OLYMPIA ARTIST, DEPICTING NATALIE WITH HER FAMILY, RUSSELL AND HIS PERFORMANCE TEAM, AND RUSSELL WITH HIS FAMILY

CARB-WISE CHICKEN TIKKA MASALAChicken thighs with spinach, in a creamy coconut curry sauce.

KIDS MAC AND CHEESEWhole-grain pasta and butternut squash, with cauliflower rice and a cheddar & sweet potato sauce.

BEEF LASAGNAA slow-cooked ragu of beef and pork, layered between sheets of egg pasta, with a béchamel sauce and an aged white cheddar cheese topping.

NATALIE COUGHLIN R ANGE

RUSSELL WILSON R ANGE

NATALIE IS A 25-TIME GOLD MEDALIST SWIMMER, AUTHOR OF TWO COOKBOOKS, AND HAS A SWIMMING CAREER SPANNING ALMOST 25 YEARS, DURING WHICH SHE PERSONALLY COOKED MANY OF HER OWN MEALS.

Natalie Coughlin has a remarkable understanding of how nutrition affects us in all aspects of our lives. Inspired by the recipes in her cookbook, we’ve developed a range of meals in partnership with her to provide you with all the energy and nutrition you need to make the most of your day.

WE’RE EXCITED TO TEAM UP WITH SEATTLE’S SUPER BOWL CHAMPION TO BRING YOU AND YOUR FAMILY TWO SPECIAL LINES OF HAND-CRAFTED, CONVENIENT, BALANCED MEALS.

Our Performance Team Meals reflect Russell’s personal and sports nutritionist-approved favorites—great for staying active, energized, and building muscle. The Performance Team range also includes three flavors of Keto Ice Cream, the perfect dessert for a low-carb lifestyle. Our Kids’ Meals serve a winning combination of flavors that kids love, while incorporating plenty of vegetables.

PERFORMANCE TEAM MEALS

• Chicken Stir Fry• Mediterranean Style Chicken Meatballs

with Broccoli• Mediterranean Style Red Wine Chicken• Mediterranean Style Salmon Pasta• Roasted Sweet Potato, Kale

& Brown Rice Bowl• Roasted Vegetable & Chickpea Curry• Southwest Breakfast Bowl• Spicy Chicken & Mushroom Ramen• Spicy Kale & Eggplant Ramen• Vegetable Stir Fry with Lentils & Red Rice• Yellow Thai Vegetable Curry

• Chicken Meatballs

• Carb-wise Bacon Braised Chicken

• Carb-wise Creamy Chicken with Bacon & Chives

• Carb-wise Loco Moco

• Carb-wise Sun-dried Tomato & Artichoke Chicken

• Chimichurri Breakfast Bowl

• Roasted Vegetable Lasagna

• Seattle Breakfast Scramble

• Steel Cut Oatmeal

• Butter Pecan Keto Ice Cream

• Maple Bacon Keto Ice Cream

ASIAN BREAKFAST BOWLScrambled eggs, mushrooms, and rice, with a tamari & mango sauce.

KIDS’ MEALS• Kids Chicken & Veggie Pasta

• Kids Chicken Meatballs with Creamy Mash

• Kids Chicken Meatball Dippers

• Kids Chicken Meatballs with Maple Ginger Sauce

• Kids Cowboy Stew

• Kids Jackfruit Shepherd’s Pie

• Kids Lentil Bolognese with Cauliflower Rice

• Kids Mushroom & Almond Dippers

• Kids Mushroom & Almond Dippers in Cashew Butter Sauce

• Kids Spaghetti with Chicken Meatballs

• Kids Veggie Harvest Penne

5Always antibiotic-free, humanely raised chicken & 100% grass-fed beef & lamb

VEGAN, VEGETARIAN & FLEXITARIAN LIFEST YLES

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: 1-SERVING $8.99 • 2-SERVING $17.79ICE CREAM PINT: $8.99 | KIDS & SIDES: $6.99

SPICY KALE & EGGPLANT RAMEN BOWL

SPICY MACARONI & CHEESE

VEGETABLE STIR FRY WITH LENTILS & RED RICE

ROASTED VEGETABLE & CHICKPEA CURRY

LENTIL & RED RICE CHILI

JACKFRUIT & BEET IN RED WINE SAUCE

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

BENEFITS OF A PL ANT-BASED LIFEST YLE

VEGAN VEGETARIAN

HAVE QU E STIONS? To learn more about the vegan, vegetarian, or flexitarian lifestyle, contact our Registered Dietitians for a free consultation at [email protected]

• Apple & Cranberry Oatmeal• Apple Crisp• Asian Edamame & Mushroom

Whole Grain Salad• Basmati Rice (Bag)• Bombay Potatoes• Brown Rice (Bag)• Butternut Squash Soup• Carb-wise Coconut Curry

with Mushroom & Almond Morsels• Cauliflower Rice• Chocolate Coconut Oatmeal• Coconut & Lime Leaf Rice• Curried Lentil Soup• Diced Avocado• Gobi Curry• Jackfruit & Beet in Red Wine Sauce• Jackfruit & Lentil Stew

• Asian Breakfast Bowl• Braised Red Cabbage• Butter Pecan Keto Ice Cream• Caramelized Date Cake• Carb-wise Blackberry Cobbler• Carb-wise Butter Souffle• Carb-wise Mushroom &

Almond Morsels in Creamy Sauce• Chimichurri Breakfast Bowl• Creamy Mashed Potatoes• Crimini Mushroom Macaroni & Cheese• Flourless Fudge Brownie• Flourless Maple Almond Cake• Honey & Thyme Carrots• Kids Mac and Cheese• Kids Veggie Harvest Penne

• Kids Cowboy Stew• Kids Jackfruit Shepherd’s Pie• Kids Lentil Bolognese with Cauliflower Rice• Kids Mushroom & Almond Dippers• Kids Mushroom & Almond Dippers

in Cashew Butter Sauce• Lentil & Red Rice Chili• Low FODMAP Chickpea & Spinach Curry• Meatless Meatballs• Mediterranean Style Kale Gnocchi• Mediterranean Style Lentils

with Butternut Squash• Mixed Berry & Walnut Oatmeal• Moroccan Chickpea and

Raisin Whole Grain Salad

SWEET POTATO & COCONUT CURRYRoasted sweet potato and vegetables in a creamy coconut curry sauce.

LOW FODMAP EGGS IN PURGATORY WITH KALE & EGGPLANTScrambled eggs and sautéed vegetables, cooked in tomato sauce & garnished with cheddar.JACKFRUIT SHEPHERD’S PIE

Savory jackfruit and veggies, with a side of mashed sweet potato.

• Mushroom & Walnut Loaf with Mushroom Gravy

• Peas Pilau• Performance Kitchen Ginger Miso*• Performance Kitchen Great Karma

Coconut Curry*• Performance Kitchen Hawaiian Un-Fried Rice*• Performance Kitchen Mie Goreng*• Performance Kitchen Mighty Masala & Greens*• Performance Kitchen So Cal Kale & Bean*• Roasted Brussels Sprouts• Roasted Root Vegetables• Roasted Sweet Potato, Kale

& Brown Rice Bowl• Roasted Vegetable & Chickpea Curry• Spicy Kale & Eggplant Ramen• Steel Cut Oatmeal

• Tarka Dal• Vegetable Stir Fry with Lentils & Red Rice• White Quinoa• Yellow Thai Vegetable Curry

• Macaroni and Cheese• Performance Kitchen Creamy Cauliflower

Mac & Cheese*• Performance Kitchen Quinoa Veggie

Enchilada Verde*• Roasted Vegetable Lasagna• Saag Paneer• Shakshuka Breakfast Bowl• Southwest Breakfast Bowl• Southwest Corn and Black Bean

Whole Grain Salad• Spicy Macaroni & Cheese• Squash Lasagna• Vanilla Keto Ice Cream

* Performance Kitchen Bowls - $5.49


KETOGENIC LIFEST YLE

CARB-WISE BEEF VINDALOO

CARB-WISE SPAGHETTI SQUASH WITH MEAT SAUCE

CARB-WISE CHIMICHURRI BEEF

CARB-WISE CHICKEN CASHEW SATAY

CARB-WISE CREAMY CHICKEN WITH BACON & CHIVES

CARB-WISE CHICKEN TIKKA MASALA

THE KETOGENIC OR “KETO” LIFESTYLE INVOLVES CONSUMING A HIGH AMOUNT OF FAT, WHILE REDUCING CARBOHYDRATE INTAKE TO 20-50G A DAY. A STANDARD KETO REGIMEN HAS THE FOLLOWING MACRONUTRIENT BREAKDOWN: 70-80% FAT, 10-20% PROTEIN, AND 5-10% CARBOHYDRATES. WITHIN ABOUT 2-3 WEEKS OF FOLLOWING SUCH A LIFESTYLE, THE BODY WILL ADAPT TO USING KETONES AS A FUEL SOURCE, LEADING TO WEIGHT LOSS. WE RECOMMEND OUR CARB-WISE MEALS FOR THE KETO LIFESTYLE AS THEY INCLUDE LESS THAN 20G OF NET CARBS IN EVERY MEAL .


CARB-WISE RED WINE BEEF

• Carb-wise Pesto Chicken• Carb-wise Red Wine Beef• Carb-wise Smoked Paprika Chicken• Carb-wise Spaghetti Squash with Meat Sauce• Carb-wise Sun-dried Tomato

& Artichoke Chicken

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.

BENEFITS OF A KETOGENIC LIFEST YLE

• Carb-wise Asian Cabbage Stir Fry• 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 COCONUT CURRY WITH MUSHROOM & ALMOND MORSELSVegan balls made with hemp hearts, mushrooms & vegetables, with cauliflower rice in a Thai-style coconut curry sauce.

CARB-WISE BACON BRAISED CHICKENChicken thigh braised with bacon & apple cider vinegar.

CARB-WISE LAMBURGER PATTIES WITH CREAMY TOMATOGround lamb with ricotta cheese & green cabbage, in a creamy tomato sauce.

CARB-WISE PORK ROULADE WITH MUSHROOM GRAVYApple-stuffed pork tenderloin, with bacon & mushroom gravy.

CARB-WISE SHEPHERD’S PIEBeef & lamb, simmered with Elliott Bay Brewery’s “B-Town” Brown Ale, and topped with creamy mashed cauliflower.

CARB-WISE THAI COCONUT CHICKEN CURRYChicken thigh in a mild and creamy coconut sauce, garnished with cilantro.

BUTTER PECAN KETO ICE CREAMOne of Russell’s favorites in the performance team range. This smooth, rich & creamy ice cream is the perfect dessert for a low-carb lifestyle.

• 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 Mushroom & Almond Morsels

in Creamy Sauce

• Carb-wise Turkey Roulade with Mushroom Gravy

• Carb-wise White Wine Chicken• Carb-wise White Wine Pollock• Cauliflower Rice• Chicken Meatballs• Diced Avocado• Kids Mushroom & Almond Dippers• Low FODMAP Eggs in Purgatory

with Kale & Eggplant• Maple Bacon Keto Ice Cream• Roasted Brussels Sprouts• Vanilla Keto Ice Cream

HAVE QU E STIONS? Contact our Registered Dietitians for a free consultation at [email protected]


MEDITERRANE AN LIFEST YLE

THIS LIFESTYLE FOCUSES ON EATING VEGETABLES, LEGUMES, FRUITS, WHOLE GRAINS, AND HEALTHY FATS FROM OLIVES, AVOCADOS, NUTS, SEEDS, AND THEIR OILS AND BUTTERS. ADDED SUGARS AND REFINED GRAINS ARE EATEN INFREQUENTLY.

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.

CHICKEN, PORK, VEGAN & VEGETARIAN: 1-SERVING $8.99 • 2-SERVING $17.79LAMB, BEEF & FISH: 1-SERVING $10.49 • 2-SERVING $20.79KIDS & SIDES: $6.99

MEDITERRANEAN KALE GNOCCHI

ASIAN EDAMAME & MUSHROOM WHOLE GRAIN SALAD

SOUTHWEST CORN AND BLACK BEAN WHOLE GRAIN SALAD

MEDITERRANEAN SALMON PASTA

MEDITERRANEAN CHEESY CHICKEN MEATBALLS WITH PENNE

KIDS CHICKEN MEATBALLS WITH MAPLE GINGER SAUCE

The Mediterranean lifestyle has been consistently rated as one of the healthiest approaches to eating in the world. Since it focuses on enjoying whole foods, meals included in the Mediterranean lifestyle can also be consumed by those following certain specific diets like DASH and MIND, or those going through Therapeutic Lifestyle Changes.

DASH DIET: “DASH” stands for dietary approaches to stop hypertension. Hypertension is more commonly known as high blood pressure. It may be appropriate for those with hypertension, certain forms of cancer, Alzheimer’s disease, or those who are pre-diabetic.

MIND DIET: “MIND” stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. The MIND diet is a combination of two well-studied diets, but its focus is on eating foods that improve brain health. MIND diet may reduce the risk of Alzheimer’s disease, dementia, and other brain diseases.

THERAPEUTIC LIFESTYLE CHANGES: Following this holistic plan has been shown to lower blood triglyceride levels and enhance cholesterol profiles. 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.

WHOLE FOOD E ATING APPROACHES

• Apple & Cranberry Oatmeal• Asian Edamame & Mushroom

Whole Grain Salad• Bombay Potatoes• Braised Red Cabbage• Brown Rice (Bag)• Butternut Squash Soup• Carb-wise Asian Cabbage Stir Fry• Carb-wise Chicken Cashew Satay• Carb-wise Chimichurri Beef• Carb-wise Chimichurri Chicken• Carb-wise Garlic Chicken with Eggplant• Carb-wise Red Wine Beef• Carb-wise Smoked Paprika Chicken• Carb-wise Spaghetti Squash with Meat Sauce• Cauliflower Rice• Chicken Jalfrezi• Chicken Karahi• Chicken Meatballs• Chicken Noodle Soup• Chicken Rogan Josh• Chicken Stir Fry• Chicken, Rice & Vegetable Bowl• Chocolate Coconut Oatmeal• Cowboy Stew• Creamy Mashed Potatoes• Crimini Mushroom Macaroni & Cheese• Diced Avocado• Garlic Chicken• Ginger, Mango, Chicken & Vegetable Stir Fry• 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 Mushroom & Almond Dippers• Kids Mushroom & Almond Dippers in Cashew

Butter Sauce• Kids Spaghetti with Chicken Meatballs• Kids Veggie Harvest Penne• Lamb Dupiaza• Lentil & Red Rice Chili• Low FODMAP Chickpea & Spinach Curry• Macaroni and Cheese• Meatless Meatballs• Mediterranean Style Cheesy Chicken

Meatballs with Penne• Mediterranean Style Chicken Meatballs

with Broccoli

These meals are recommended by our Registered Dietitians for those following the Mediterranean lifestyle, DASH Diet, MIND Diet, or Therapeutic Lifestyle Changes.

OUR MEDITERR ANE AN ST YLE ME ALS

• 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• Mediterranean Style Turkey Roulade (3 serving)• Mediterranean Style Turkey Roulade (8 serving)• Middle Eastern Lamb Koftas• Mixed Berry & Walnut Oatmeal• Moroccan Chicken Tagine• Moroccan Chickpea and Raisin

Whole Grain Salad• Moroccan Spiced Lamb Tagine• Mushroom & Walnut Loaf• Peas Pilau• Performance Kitchen Creamy Cauliflower

Mac & Cheese*• Performance Kitchen Garlic Wine Pasta

with Chicken Meatballs*• Performance Kitchen Ginger Miso*• Performance Kitchen Great Karma Coconut Curry*• Performance Kitchen Hawaiian Un-Fried Rice*• Performance Kitchen Mie Goreng*• Performance Kitchen Mighty Masala & Greens*• Performance Kitchen Orange Mango Chicken*• Performance Kitchen Quinoa Veggie

Enchilada Verde*• Performance Kitchen So Cal Kale & Bean*• Performance Kitchen Stroganoff Pasta

with Chicken Meatballs*• Performance Kitchen Thai-Style

Green Curry Chicken*• Performance Kitchen Tomato Basil Pasta

with Chicken Meatballs*• Roasted Brussels Sprouts• Roasted Sweet Potato, Kale

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

Whole Grain Salad• Spaghetti with Meat Sauce• Spicy Chicken & Mushroom Ramen• Spicy Kale & Eggplant Ramen• Steel Cut Oatmeal• Sweet Potato & Coconut Curry• Tarka Dal• Texan Style Chicken & Sweet Potato Chili• Vegetable Stir Fry with Lentils & Red Rice• White Quinoa



7-DAY ME AL PL ANS

Our Registered Dietitians have created this plan to help you get balanced nutrition while consuming less than 1500 Calories per day. This 7-day meal plan contains 21 meals and 7 side dishes to cover breakfast, lunch, and dinner. The plan comes with a 7-day schedule to ensure you get the right balance of macro and micronutrients every single day. Learn more eatlocalonline.com/7-day-low-calorie-meal-plan-1500-calories

DAILY INTAKE:62g+ Protein | 17g+ Fiber | 45-70g Fat

7-DAY LOW- C ALORIE ME AL PL AN (1500 C ALORIES) - $239.00

GET A FREE CONSULTATION

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

1200 & 2000 C ALORIE ME AL PL ANS AVAIL ABLE

We have two more 7-Day Meal Plans:

1200 CALORIE PLAN: This plan includes 21 meals and 3 side dishes, which are planned in such a way that you consume less than 1200 Calories while getting all the essential nutrients that your body needs.

2000 CALORIE PLAN: This plan includes 21 meals, 8 side dishes, and 7 snacks, which are planned in such a way that you consume up to 2000 Calories per day. This meal plan is designed to offer energy for those who are highly active or aiming to gain weight.

Learn more eatlocalonline.com/7-day-low-calorie-meal-plan-1200-calories and eatlocalonline.com/7-day-meal-plan-2000-calories


CHICKEN, PORK, VEGAN & VEGETARIAN: 1-SERVING $8.99 • 2-SERVING $17.79LAMB, BEEF & FISH: 1-SERVING $10.49 • 2-SERVING $20.79KIDS & SIDES: $6.99

WHOLE 30 DIET

• Bombay Potatoes• Carb-wise Chicken Korma• Carb-wise Chimichurri Beef• Carb-wise Chimichurri Beef Roulade• Carb-wise Chimichurri Chicken• Carb-wise Garlic Chicken with Eggplant• Carb-wise Smoked Paprika Chicken• Cauliflower Rice

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. THIS ELIMINATION DIET CUTS OUT MANY FOODS, LIKE REFINED GRAINS AND ADDED SUGARS.

• Chicken Karahi• Diced Avocado• Green Thai Chicken Curry• Kids Mushroom & Almond Dippers• Roasted Brussels Sprouts• Roasted Root Vegetables• Sweet Potato & Coconut Curry

CARB-WISE GARLIC CHICKEN WITH EGGPLANT

SWEET POTATO & COCONUT CURRY

CARB-WISE CHICKEN KORMA

CARB-WISE CHIMICHURRI CHICKEN


POPUL AR E ATING ST YLES

Our Registered Dietitians have compiled a list of popular

diets and eating approaches. Here we explain the

objectives of various diets, who they may be suited for,

and what benefits they are designed to offer.

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.

M ATERNIT Y HE ALTH

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). 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.

For a list of applicable meals, see page 16

E ASY-TO -DIGEST ME AL PL AN

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 certain kinds of discomfort. They are easy to digest and provide plenty of lean protein, healthy fats, vegetables, and a few whole grains as well. They can provide essential nutrition to those living with cancer.


SPORTS NUTRITION

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. A nutritious meal plan that provides you with essential macro and micronutrients 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.


Mediterranean Style Chicken with Farro & Red Rice

Asian Edamame & Mushroom Whole Grain Salad

Moroccan Spiced Lamb Tagine


VOLUMETRICS DIET

This diet focuses on eating foods that are high in volume, but low in calories. 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.


LOW FODM AP DIET

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 cause bloating, cramping, and digestive distress for some people, particularly those with Irritable Bowel Syndrome. Reducing FODMAPs can help relieve those symptoms and reduce discomfort.


RENAL ME AL PL AN

If you have limited kidney function, you need to consume nourishing foods, while avoiding certain ingredients that may affect you adversely. Since your condition is unique, we recommend you consult with one of our Registered Dietitians, who will prepare a personalized meal plan that fulfills your specific dietary needs. Book a free appointment by calling an Eat Local store or visiting eatlocalonline.com/nutrition

Low FODMAP Chickpea & Spinach Curry

Carb-wise Red Wine Beef

Carb-wise Loco Moco

CONSISTENT C ARBOHYDR ATE ME AL PL AN

This plan provides a steady amount of carbs from fruits, vegetables, beans, and whole grains. Consuming a steady amount of carbohydrates throughout the day can help you regulate blood sugar. 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.



ME ALS BY DIET

M ATERNIT Y HE ALTH

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

Whole Grain Salad• Basmati Rice• Beef Bourguignon• Beef Madras• Beef Stew• Bombay Potatoes• Braised Red Cabbage• Brown Rice• Butternut Squash Soup• Carb-wise Beef Vindaloo• Carb-wise Blackberry Cobbler• Carb-wise Braised Beef with Brandy• Carb-wise Chicken Cashew Satay• Carb-wise Chicken Korma• Carb-wise Chimichurri Beef• Carb-wise Chimichurri Chicken• Carb-wise Meatloaf with Cauliflower Mash• Carb-wise Red Wine Beef• Carb-wise Smoked Paprika Chicken• Carb-wise Spaghetti Squash with Meat Sauce• Carb-wise White Wine Chicken• Carb-wise White Wine Pollock

• Cauliflower Rice• Chicken & Sausage Jambalaya• Chicken & Tomato Pasta Bake• Chicken Burrito Bowl• Chicken Jalfrezi• Chicken Karahi• Chicken Meatballs• Chicken Noodle Soup• Chicken Rogan Josh• Chicken Stir Fry• Chicken, Rice & Vegetable Bowl• Chimichurri Breakfast Bowl• Chocolate Coconut Oatmeal• Coconut & Lime Leaf Rice• Cowboy Stew• Creamy Mashed Potatoes• Crimini Mushroom Macaroni & Cheese• Curried Lentil Soup• Diced Avocado• Flourless Fudge Brownie• Garlic Chicken• Ginger, Mango, Chicken & Vegetable Stir Fry• 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 Mushroom & Almond Dippers• Kids Mushroom & Almond Dippers in Cashew

Butter Sauce• Kids Spaghetti with Chicken Meatballs• Kids Veggie Harvest Penne• Lamb Dupiaza• Lentil & Red Rice Chili• Low FODMAP Chickpea & Spinach Curry• Low FODMAP Eggs in Purgatory

with Kale & Eggplant• Macaroni and Cheese• Meatballs in a Rustic Tomato Sauce• Meatless Meatballs• Mediterranean Style Cheesy Chicken


with Broccoli• Mediterranean Style Chicken

with Farro & Red Rice• Mediterranean Style Cod

with Farro & Black Barley

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 23 for details) and the nutritional requirements of each diet.

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



• 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

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

• Middle Eastern Lamb Koftas• Mixed Berry & Walnut Oatmeal• Moroccan Chicken Tagine• Moroccan Chickpea and Raisin

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

with Mushroom Gravy• Peas Pilau• Performance Kitchen Chicken Chile Verde*• Performance Kitchen Creamy Cauliflower


with Chicken Meatballs*• Performance Kitchen Ginger Miso*• Performance Kitchen Great Karma

Coconut Curry*• Performance Kitchen Hawaiian

Un-Fried Rice*• Performance Kitchen Mie Goreng*• Performance Kitchen Mighty Masala

& Greens*• Performance Kitchen Orange

Mango Chicken*• Performance Kitchen Quinoa Veggie

Enchilada Verde*• Performance Kitchen So Cal Kale & Bean*

• Performance Kitchen Stroganoff Pasta with Chicken Meatballs*

• Performance Kitchen Thai-Style Green Curry Chicken*

• Performance Kitchen Tomato Basil Pasta with Chicken Meatballs*

• Pot Roast• Roasted Brussels Sprouts• Roasted Root Vegetables• 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 Kale & Eggplant Ramen• Spicy Macaroni & Cheese• Squash Lasagna• Steel Cut Oatmeal• Sweet Potato & Coconut Curry• Tarka Dal• Texan Style Chicken & Sweet Potato Chili• Vegetable Stir Fry with Lentils & Red Rice• White Quinoa• Yellow Thai Vegetable Curry

E ASY-TO -DIGEST ME AL PL AN

• Apple & Cranberry Oatmeal• Apple Crisp• Asian Breakfast Bowl

• Asian Edamame & Mushroom Whole Grain Salad

• Basmati Rice• Beef Bourguignon• Beef Stew• Beef Wellington• Beef Wellington• Braised Red Cabbage• Brown Rice• Butter Chicken• Butternut Squash Soup• Carb-wise Bacon Braised Chicken• Carb-wise Blackberry Cobbler• Carb-wise Braised Beef with Brandy• Carb-wise Chicken Cashew Satay• Carb-wise Chicken Korma• Carb-wise Chicken Tikka Masala• Carb-wise Confit of Duck• Carb-wise Creamy Chicken

with Bacon & Chives• Carb-wise Creamy Pollock with Walnuts• Carb-wise Loco Moco• Carb-wise Meatloaf with Cauliflower Mash• Carb-wise Pesto Chicken• Carb-wise Red Wine Beef• Carb-wise Shepherd’s Pie• Carb-wise Smoked Paprika Chicken• Carb-wise Spaghetti Squash with Meat Sauce• Carb-wise Thai Coconut Chicken Curry• Carb-wise White Wine Chicken• Carb-wise White Wine Pollock• Cauliflower Rice• Chicken & Mushroom Lasagna• Chicken & Tomato Pasta Bake• Chicken Burrito Bowl• Chicken Dijon with Kale



• Chicken Korma• Chicken Meatballs• Chicken Noodle Soup• Chicken Pot Pie• Chicken Tikka Masala• Chicken, Rice & Vegetable Bowl• Chocolate Coconut Oatmeal• Coconut & Lime Leaf Rice• Cottage Pie• Creamy Mashed Potatoes• Crimini Mushroom Macaroni & Cheese• Curried Lentil Soup• Diced Avocado• Elliott Bay Shepherd’s Pie• Flourless Fudge Brownie• Flourless Maple Almond Cake• French Onion Soup• Ginger, Mango, Chicken & Vegetable Stir Fry• Green Thai Chicken Curry• Honey & Thyme Carrots• 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 Mushroom & Almond Dippers• Kids Mushroom & Almond Dippers

in Cashew Butter Sauce• Kids Spaghetti with Chicken Meatballs• Kids Veggie Harvest Penne

• Low FODMAP Chickpea & Spinach Curry• Macaroni and Cheese• Meatballs in a Rustic Tomato Sauce• 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




• Middle Eastern Lamb Koftas• Mixed Berry & Walnut Oatmeal• Moroccan Chicken Tagine• Moroccan Chickpea and Raisin

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

with Mushroom Gravy• Peas Pilau• Performance Kitchen Chicken Chile Verde*• Performance Kitchen Creamy Cauliflower


with Chicken Meatballs*

• Performance Kitchen Ginger Miso*• Performance Kitchen Great Karma




Mango Chicken*• Performance Kitchen So Cal Kale & Bean*• Performance Kitchen Stroganoff Pasta



with Chicken Meatballs*• Pork Dijon• Pot Roast• Roasted Brussels Sprouts• Roasted Root Vegetables• Roasted Sweet Potato, Kale

& Brown Rice Bowl• Roasted Vegetable Lasagna• Saag Paneer• Seattle Breakfast Scramble• Southwest Breakfast Bowl• Spaghetti with Meat Sauce• Spicy Macaroni & Cheese• Squash Lasagna• Steel Cut Oatmeal• Sweet Potato & Coconut Curry• Tarka Dal• Vegetable Stir Fry with Lentils & Red Rice• White Quinoa• Yellow Thai Chicken Curry• Yellow Thai Vegetable Curry



SPORTS NUTRITION

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

Whole Grain Salad• Basmati Rice• Beef Bourguignon• Beef Lasagna• Beef Madras• Beef Stew• Bombay Potatoes• Braised Red Cabbage• Brown Rice• Butter Pecan Keto Ice Cream• Butternut Squash Soup• 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 Korma• Carb-wise Chicken Tikka Masala• Carb-wise Chimichurri Beef• Carb-wise Chimichurri Chicken• Carb-wise Creamy Chicken

with Bacon & Chives• Carb-wise Garlic Chicken with Eggplant• Carb-wise Loco Moco• Carb-wise Meatloaf with Cauliflower Mash• Carb-wise Red Wine Beef• Carb-wise Smoked Paprika Chicken• Carb-wise Spaghetti Squash with Meat Sauce• Carb-wise Sun-dried Tomato

& Artichoke Chicken• Cauliflower Rice

• Chicken & Mushroom Lasagna• Chicken & Sausage Jambalaya• Chicken & Tomato Pasta Bake• Chicken Burrito Bowl• Chicken Jalfrezi• Chicken Karahi• Chicken Meatballs• Chicken Noodle Soup• Chicken Rogan Josh• Chicken Stir Fry• Chicken, Rice & Vegetable Bowl• Chimichurri Breakfast Bowl• Chocolate Coconut Oatmeal• Coconut & Lime Leaf Rice• Cowboy Stew• Creamy Mashed Potatoes• Crimini Mushroom Macaroni & Cheese• Curried Lentil Soup• Diced Avocado• Elliott Bay Shepherd’s Pie• Garlic Chicken• Ginger, Mango, Chicken & Vegetable Stir Fry• 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 Mushroom & Almond Dippers• Kids Mushroom & Almond Dippers in Cashew

Butter Sauce• Kids Spaghetti with Chicken Meatballs• Kids Veggie Harvest Penne• Lamb Dupiaza• Lentil & Red Rice Chili• Low FODMAP Chickpea & Spinach Curry• Low FODMAP Eggs in Purgatory

with Kale & Eggplant• Macaroni and Cheese• Maple Bacon Keto Ice Cream• 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 Chicken Meatballs• Middle Eastern Lamb Koftas• Mixed Berry & Walnut Oatmeal• Moroccan Chicken Tagine• Moroccan Chickpea and Raisin

Whole Grain Salad• Moroccan Spiced Lamb Tagine• Peas Pilau


• Performance Kitchen Chicken Chile Verde*• Performance Kitchen Creamy Cauliflower


with Chicken Meatballs*• Performance Kitchen Ginger Miso*• Performance Kitchen Great Karma








with Chicken Meatballs*• Pot Roast• Roasted Brussels Sprouts• Roasted Root Vegetables• Roasted Sweet Potato, Kale

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

Whole Grain Salad• Spaghetti with Meat Sauce• Spicy Kale & Eggplant Ramen

• Spicy Macaroni & Cheese• Squash Lasagna• Steel Cut Oatmeal• Sweet Potato & Coconut Curry• Tarka Dal• Texan Style Chicken & Sweet Potato Chili• Vanilla Keto Ice Cream• Vegetable Stir Fry with Lentils & Red Rice• White Quinoa• Yellow Thai Vegetable Curry

VOLUMETRICS DIET

• Apple & Cranberry Oatmeal• Asian Breakfast Bowl• Beef Bourguignon• Beef Madras• Beef Stew• Bombay Potatoes• Braised Red Cabbage• Brown Rice• Butter Chicken• Butternut Squash Soup• Carb-wise Bacon Braised Chicken• Carb-wise Beef Vindaloo• Carb-wise Braised Beef with Brandy• Carb-wise Chicken Cashew Satay• Carb-wise Chicken Korma• Carb-wise Chicken Tikka Masala• Carb-wise Chimichurri Beef• Carb-wise Chimichurri Chicken• Carb-wise Garlic Chicken with Eggplant• Carb-wise Meatloaf with Cauliflower Mash• Carb-wise Red Wine Beef• Carb-wise Shepherd’s Pie• Carb-wise Smoked Paprika Chicken

• Carb-wise Spaghetti Squash with Meat Sauce• Carb-wise Thai Coconut Chicken Curry• 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 Noodle Soup• Chicken Rogan Josh• Chicken Stir Fry• Chicken, Rice & Vegetable Bowl• Chocolate Coconut Oatmeal• Coconut & Lime Leaf Rice• Cottage Pie• Cowboy Stew• Creamy Mashed Potatoes• Crimini Mushroom Macaroni & Cheese• Curried Lentil Soup• Elliott Bay Shepherd’s Pie• French Onion Soup• Garlic Chicken• Ginger, Mango, Chicken & Vegetable Stir Fry• 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 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• Low FODMAP Chickpea & Spinach Curry• Low FODMAP Eggs in Purgatory

with Kale & Eggplant• Macaroni and Cheese• Meatballs in a Rustic Tomato Sauce• Meatless Meatballs• Mediterranean Style Cheesy Chicken




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

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

with Chicken Meatballs• Middle Eastern Lamb Koftas• Mixed Berry & Walnut Oatmeal• Moroccan Chicken Tagine• Moroccan Spiced Lamb Tagine• Peas Pilau• Performance Kitchen Chicken Chile Verde*

• Performance Kitchen Creamy Cauliflower Mac & Cheese*

• Performance Kitchen Garlic Wine Pasta with Chicken Meatballs*

• Performance Kitchen Ginger Miso*• Performance Kitchen Great Karma








with Chicken Meatballs*• Pot Roast• Red Thai Chicken Curry• Roasted Brussels Sprouts• Roasted Root Vegetables• 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• Steel Cut Oatmeal• Sweet Potato & Coconut Curry• Tarka Dal• Texan Style Chicken & Sweet Potato Chili• Vegetable Stir Fry with Lentils & Red Rice• Yellow Thai Chicken Curry• Yellow Thai Vegetable Curry

CONSISTENT C ARBOHYDR ATE ME AL PL AN

• Apple & Cranberry Oatmeal• Asian Breakfast Bowl• Asian Edamame & Mushroom

Whole Grain Salad• Beef Bourguignon• Beef Madras• Beef Stew• Beef Wellington• Beef Wellington• Bombay Potatoes• Braised Red Cabbage• 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• Carb-wise Chimichurri Chicken• Carb-wise Coconut Curry with Mushroom

& Almond Morsels• 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 Mushroom & Almond Morsels in

Creamy Sauce• 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• Carb-wise White Wine Chicken• Carb-wise White Wine Pollock• Cauliflower Rice• 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 Rogan Josh• Chicken Stir Fry• Chicken Tikka Masala• Chicken, Rice & Vegetable Bowl• Chimichurri Breakfast Bowl• Chocolate Coconut Oatmeal• Cowboy Stew• Creamy Mashed Potatoes• Crimini Mushroom Macaroni & Cheese• Curried Lentil Soup• Diced Avocado• Elliott Bay Shepherd’s Pie• Garlic Chicken• Ginger, Mango, Chicken & Vegetable Stir Fry

• 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 Mushroom & Almond Dippers• Kids Mushroom & Almond Dippers in Cashew

Butter Sauce• Kids Spaghetti with Chicken Meatballs• Kids Veggie Harvest Penne• Lamb Dupiaza• Low FODMAP Chickpea & Spinach Curry• Low FODMAP Eggs in Purgatory

with Kale & Eggplant• Macaroni and Cheese• Maple Bacon Keto Ice Cream• Meatballs in a Rustic Tomato Sauce• Meatless Meatballs• Mediterranean Style Cheesy Chicken




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




• Middle Eastern Lamb Koftas• Mixed Berry & Walnut Oatmeal• Moroccan Chicken Tagine• Moroccan Spiced Lamb Tagine

• Mushroom & Walnut Loaf with Mushroom Gravy

• Performance Kitchen Chicken Chile Verde*• Performance Kitchen Garlic Wine Pasta

with Chicken Meatballs*• Performance Kitchen Ginger Miso*• Performance Kitchen Great Karma*

Coconut Curry*• Performance Kitchen Mighty Masala


Mango Chicken*• Performance Kitchen Stroganoff Pasta



with Chicken Meatballs*• Pork Dijon• Pot Roast• Red Thai Chicken Curry• Roasted Brussels Sprouts• Roasted Root Vegetables• 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• Steak & Portobello Mushroom Pie• Sweet Potato & Coconut Curry• Texan Style Chicken & Sweet Potato Chili• Vanilla Keto Ice Cream• Vegetable Stir Fry with Lentils & Red Rice• White Quinoa• Yellow Thai Chicken Curry• Yellow Thai Vegetable Curry

LOW FODM AP DIET

• Chicken, Rice & Vegetable Bowl• Ginger, Mango, Chicken & Vegetable Stir Fry• Low FODMAP Chickpea & Spinach Curry• Low FODMAP Eggs in Purgatory

with Kale & Eggplant• Texan Style Chicken & Sweet Potato Chili



‡ Reduced Sodium: Less than 600mg per serving † Low Sodium: Less than 140mg per 100gNote: All values calculated per serving

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APPLE & CRANBERRY OATMEAL 210 5 39 7 • • • • • <5

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

ASIAN BREAKFAST BOWL 340 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 320 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 380 21 10 12 • • • <5

CARB-WISE COCONUT CURRY WITH MUSHROOM & ALMOND MORSELS 580 17 19 20 • • • • • <5

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 810 27 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 MUSHROOM & ALMOND MORSELS IN CREAMY SAUCE 550 19 12 20 • • • <5

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

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

DIETARY SPECIFICATIONS

23Visit eatlocalonline.com/nutrition to book a free consultation with one of our Registered Dietitians

Visit eatlocalonline.com/nutrition to book a free consultation with one of our Registered Dietitians

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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

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

CHICKEN, RICE & VEGETABLE BOWL 360 21 29 11 • • <5

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

CHOCOLATE COCONUT OATMEAL 290 7 46 11 • • • • <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 12 28 14 •GARLIC CHICKEN 430 27 23 12 • • • <5

GINGER, MANGO, CHICKEN & VEGETABLE STIR FRY 350 23 22 9 • • • <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

LOW FODMAP CHICKPEA & SPINACH CURRY 380 9 36 12 • • • • • <5

LOW FODMAP EGGS IN PURGATORY WITH KALE & EGGPLANT 370 24 14 12 • • • <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 310 8 29 9 • • • • • <5

24

Visit eatlocalonline.com/nutrition to book a free consultation with one of our Registered Dietitians ‡ Reduced Sodium: Less than 600mg per serving † Low Sodium: Less than 140mg per 100gNote: All values calculated per serving

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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 440 26 26 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

MIXED BERRY & WALNUT OATMEAL 250 7 36 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 380 29 26 10 • • • <5

ROASTED BRUSSELS SPROUTS (SERVES 2) 100 3 6 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 40 16 • • • • • <5

TARKA DAL 420 21 35 12 • • • • • <5

TEXAN STYLE CHICKEN & SWEET POTATO CHILI 360 30 26 10 •

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

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

WHITE QUINOA (SERVES 2) 240 9 34 0 • • • • • <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

PERFORMANCE KITCHEN BOWLS

CHICKEN CHILE VERDE 290 20 20 9 • •CREAMY CAULIFLOWER MAC & CHEESE 290 20 20 9 • • •GARLIC WINE PASTA WITH CHICKEN MEATBALLS 300 17 26 8 •

GINGER MISO 310 13 35 9 • • • <5

GREAT KARMA COCONUT CURRY 330 10 36 11 • • • • <5

HAWAIIAN UN-FRIED RICE 360 10 45 12 • • •MIE GORENG 270 12 42 8 • • • <5

MIGHTY MASALA & GREENS 300 11 32 10 • • • •ORANGE MANGO CHICKEN 50 13 25 8 • • • <5

QUINOA & VEGGIE ENCHILADA VERDE 330 10 44 10 • • •SO CAL KALE & BEAN 300 10 42 10 • • • •STROGANOFF PASTA WITH CHICKEN MEATBALLS 300 16 29 9 • <5

THAI-STYLE GREEN CURRY CHICKEN 280 15 31 9 • • •TOMATO BASIL PASTA WITH CHICKEN MEATBALLS 340 17 28 10 • <5

25

eatlocalonline.comJAN 2020

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(206) 659-4770

Burien Kitchen Store810 SW 151st St, Burien, WA 98166 Open Mon–Sat 10 am–6 pm Open Sun 11 am–5 pm

(206) 432-9849

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(425) 896-8751

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Documents

A Nutrition Solution for Your 2020 Goals · 2019-12-31 · vegan, vegetarian & flexitarian lifestyles a vegan lifestyle is plant-based and includes fruits, vegetables, grains, legumes,