The focus of the nutritional program at Green Gate Intensive is to provide a balanced, filling 

and wholesome daily diet, especially tailored to those in need.  Great care has been taken 

to address such important issues as calories, total fat, carbohydrates, and sugars.  An 

important focus of this daily regimen is provide a complete breakfast, a mid-morning snack 

of fruit or nutrition bar, a filling and nutritional lunch, a mid-afternoon snack of fruit, nuts, or 

nutrition bar, and a nutritional evening meal that has been pre-approved and outsourced. 

The purpose of eating five times a day is to address the issue of spiking blood sugars. 

Controlling blood sugars normalizes insulin spikes and aids in everything from digestion to 

nutritional absorption, and even weight loss.  For those whom are dealing with various 

addictions, the balanced program is intended to aid in their recovery and welcome them to 

a life of healthy living. 

Breakfast

The emphasis on breakfast is low-fat, moderate carbohydrate, moderate calories, and complete nutrition.

Kashi (3/4 c serving) 113 calories, 1.5g fat, 24.7 grams total carb, “A”  nutritional rating.

Frosted Mini-wheats bite-size (24 biscuits) 203 calories, .9 g fat, 47.8 grams total carb, “A-“ nutritional rating

Instant Oatmeal  (100g serving) 116 calories, 1.8 g fat, 23.5 g carb “A” nutritional rating 1% milk (1 cup serving) 110 calories, 2.5 g total fat, 13 grams total carb, Medium Banana / 105 calories, 0 g fat, 27 g total carb

Coffee (8oz.) Douwe Egberts “Contenta” system

Creamer (1 tablespoon) Sugar-free French Vanilla, 15 calories, 1g fat, 1g carb

Kashi Breakfast/ 328 calories, 5 grams of fat, 65.7 g carb

Mini-Wheats Breakfast/ 433 calories, 4.4 g fat, 88.8 g carb

Oatmeal Breakfast/ 331 calories, 5.3g fat, 64.9g carb

Lunch

Once again, the emphasis is on complete nutrition, reasonable carbohydrates, low fat, moderate calories, and the addition of protein.

Med-Rim style

Pita Bread  (1-6 ½ “) 170 calories, 1.7 g fat, 35.2 g carb, “A” nutrition rating

Hummus (4 oz.)  217 calories, 10.5 g fat, 49.5g carb, “B+” nutrition rating

Kalamata Olives (6 olives) 50 calories, 5 g fat, 1g carb

Mixed Greens (3 oz.) 15 calories, 0 fat, 4 g carb “A” nutrition rating

Greek dressing (1 tablespoon) 50 calories, 5.5 g fat, 1g carb

502 calories, 22.7 g fat, 90.7 g carb

Optional addition; Seasoned chicken breast (added 110 calories)

 

Tuscan style

Seasoned chicken breast (3oz) 110 calories, 2 g fat, 3 g carb

Wedge of Italian bread (1 oz.) 77 calories, 1g fat, 14.2 g carb

Mixed greens (3 oz.) 15 calories, 0 fat, 4g carb

Lemon/Olive Oil dressing (2oz) 127 calories, 13.5 g fat, 23.7 g carb

String cheese (1 pc. 28g) 80 calories, 6g fat, 1g carb

409 calories, 22.5 g fat, 45.9 g carb

 

Diner style

Ciabatta Bread (53g) 180 calories, 8g fat, 21.7 g carb.

90/10 lean hamburger patty (3oz.) 145 calories, 5.6g fat, 0g carb, “B” nut/rating

Alpine Lace reduced fat Mozzarella slice (28g), 70 calories, 5g fat, 1g carb

Iceberg Lettuce (15 g) 2 calories, 0g fat, .4g carb

Tomato slice (2g) 5 calories, .1g fat, 1.1 g carb

Dijonnaise (1tsp) 13 calories, 1.1g fat, .3g carb

438 calories, 19.8g fat, 24.5g carb

 

Lunch option:  Outsource service to a local sandwich shop/ Have product delivered to Green Gate. Have bags of Sun Chips, Terra Mediterranean Chips, & cans of Iced Tea in house.

Snacks

Chosen snacks are easy and quick to eat, provide a nutritional boost, and maintain reasonable blood sugar levels.

 

Kashi Go-Lean bar (55g)  190 calories, 5g fat, 28 g, carb

Apple (med.) 72 calories .2g fat, 19.1 g carb

Orange (small) 45 calories, .1g fat, 11.3 carb

Almonds (1 cup) 546 Cal. Calories from Fat 423

Sunflower seeds (1 cup) 269 Cal. Calories from Fat 21

Dinner 

Dinner will be purchased from an out-sourced restaurant. These facilities will have been pre-approved, and will be charged with providing a nutritional meal set to an expected level of dietary standards.