Nutrition Facts
Calories 1200  Calories from Fat 238
% Daily Value*
Total Fat 26.47g 68%
Saturated Fat 5.74g 48%
Polyunsaturated Fat 7.19g  
Monounsaturated Fat 10.35g
Cholesterol 108mg 60%
Sodium 2074mg 144%
Potassium 0mg  
Total Carbohydrates 170.17g 95%
Dietary Fiber 39.7g 265%
Sugars 65.88g  
Protein 86.59g  
Vitamin A 378%
Vitamin C 470%
Calcium 52%
Iron 85%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
Meal Plan Items:  
Breakfast:
Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Total Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C
Coffee - 1 cup (6 fl oz) coffee 1 6 0.15g 0.08g 0 0 0 6mg 0.84g 0.22g 0.33g 0 0 0 0
Egg Whites - 1/2 cup egg white 1 63 0.21g 0 0 0 0 202mg 0.89g 0.86g 13.24g 1% 1% 0 0
Lentils - 1/2 cup lentil 1 162 6.62g 0.84g 0 0 7.3g 216mg 18.36g 1.65g 8.22g 17% 2% 0 2%
Mushrooms - Cooked Mushrooms 1 22 0.37g 0.05g 0 0 1.7g 186mg 4.1g 1.71g 1.68g 8% 0 0 5%
Onions - 1/2 cup chopped onion 1 34 0.06g 0.02g 0 0 1.1g 2mg 8.09g 3.42g 0.74g 1% 2% 0 8%
Tomatoes - 1 cup chopped or sliced 1 32 0.36g 0.08g 0 0 2.2g 9mg 7.06g 4.73g 1.58g 3% 2% 30% 38%
Water - 1 cup (8 fl oz) water 1 0 0 0 0 0 0 5mg 0 0 0 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0 0 0 9mg 0 0 0 0 5% 0 0
Lunch:
Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Total Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C
Baby Carrots - 1 medium baby carrot 6 24 0.06g 0 0 0 1.2g 48mg 4.92g 2.88g 0.36g 0 0 168% 6%
Hummus - 1 tbsp hummu 2 54 2.58g 0.34g 0 0 1.2g 72mg 6.04g 0.14g 1.46g 2% 2% 0 4%
Mushrooms - Cooked Mushrooms 1 22 0.37g 0.05g 0 0 1.7g 186mg 4.1g 1.71g 1.68g 8% 0 0 5%
Peaches - 1 large peach 1 61 0.39g 0.03g 0 0 2.4g 0 14.98g 13.17g 1.43g 2% 1% 10% 17%
Peppers - 1 cup pepper 1 30 0.25g 0.09g 0 0 2.5g 4mg 6.91g 3.58g 1.28g 3% 2% 11% 200%
Spinach - 1/2 cup spinach 2 6 0.12g 0.02g 0 0 0.6g 24mg 1.08g 0.12g 0.86g 4% 4% 56% 14%
Veal - 1 thick slice veal 1 145 7.14g 2.69g 0 72mg 0 157mg 0 0 18.88g 4% 1% 0 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0 0 0 5mg 0 0 0 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0 0 0 9mg 0 0 0 0 5% 0 0
Dinner:
Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Total Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C
Dates - 1 date 2 46 0.06g 0 0 0 1.4g 0 12.46g 10.52g 0.4g 0 0 0 0
Green Beans - 1/2 cup green bean 1 17 0.07g 0.01g 0 0 1.9g 3mg 3.92g 0.77g 1g 3% 2% 0 15%
Kidney Beans - 1/4 cup kidney bean 1 54 0.22g 0.03g 0 0 4.1g 218mg 9.98g 0.14g 3.36g 4% 2% 0 1%
Lettuce - 1 inner leaf 1 1 0.01g 0 0 0 0.1g 1mg 0.13g 0.04g 0.07g 0 0 7% 2%
Lettuce - 1 outer leaf 2 8 0.08g 0.02g 0 0 0.6g 14mg 1.34g 0.38g 0.66g 2% 2% 72% 14%
Olives - 10 medium 1 42 3.82g 0.51g 0 0 1.2g 352mg 2.42g 0 0.35g 7% 4% 0 1%
Onions - Red Onions 1 34 0.06g 0.02g 0 0 1.1g 2mg 8.09g 3.42g 0.74g 1% 2% 0 11%
Pasta - Whole Wheat Pasta 1 174 0.76g 0.14g 0 0 6.3g 4mg 37.16g 1.12g 7.46g 8% 2% 0 0
Peppers - 1/4 cup pepper 1 10 0.11g 0.02g 0 0 0.7g 1mg 2.25g 1.56g 0.37g 1% 0 23% 118%
Tuna - Tuna Fish in Water 1 109 2.52g 0.67g 0 36mg 0 320mg 0 0 20.08g 5% 1% 0 0
Vinegar - Balsamic Vinegar 2 10 0 0 0 0 0 0 6g 6g 0 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0 0 0 9mg 0 0 0 0 5% 0 0
Snack:
Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Tot. Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C
Grapes - 10 grapes 1 34 0.08g 0.03g 0 0 0.4g 1mg 9.05g 7.74g 0.36g 1% 0 1% 9%
Water - 16 fl oz Bottled Water 1 0 0 0 0 0 0 9mg 0 0 0 0 5% 0 0
  Total: 1200 26.47g 5.74g 0 108mg 39.7g 2074mg 170.17g 65.88g 86.59g 85% 52% 0% 470%
 
Print Date: May 04th, 2024