Nutrition Facts Calories 1202  Calories from Fat 257 % Daily Value* Total Fat 28.61g 63% Saturated Fat 5.75g 41% Polyunsaturated Fat 8.21g   Monounsaturated Fat 11.74g Cholesterol 206mg 98% Sodium 2161mg 129% Potassium 0mg   Total Carbohydrates 195.29g 93% Dietary Fiber 25.9g 148% Sugars 74.05g   Protein 51.62g   Vitamin A 155% Vitamin C 302% Calcium 60% Iron 59% *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 Blueberries - 1 cup blueberri 1 83 0.48g 0.04g 0 0 3.5g 1mg 21.01g 14.44g 1.07g 2% 1% 2% 24% Bread - Whole Wheat Bread 1 135 2.14g 0.47g 0 0 2.3g 276mg 24.51g 2.85g 4.75g 10% 5% 0 0 Coffee - 1 mug (8 fl oz) coffee 1 8 0.2g 0.11g 0 0 0 8mg 1.13g 0.3g 0.44g 0 0 0 0 Mandarin Oranges - 1 small mandarin orange 1 37 0.22g 0.03g 0 0 1.3g 1mg 9.34g 7.41g 0.57g 1% 3% 10% 31% Margarine - Fat Free Margarine 1 6 0.44g 0.31g 0.02g 0 0 85mg 0.63g 0 0.01g 0 0 10% 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 Lunch: Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Total Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C Baked Potatoes - 1 cup baked potato 1 138 2.79g 0.54g 0 0 2.7g 298mg 26.07g 1.45g 3.09g 7% 2% 0 20% Lettuce - 1 outer leaf 1 4 0.04g 0.01g 0 0 0.3g 7mg 0.67g 0.19g 0.33g 1% 1% 36% 7% 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 - 1/4 cup pepper 1 10 0.11g 0.02g 0 0 0.7g 1mg 2.25g 1.56g 0.37g 1% 0 23% 118% Tilapia - 1 fillet tilapia 1 128 3.77g 0.72g 0 101mg 0 380mg 0.39g 0.09g 21.73g 6% 9% 0 6% 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 Carrots - 1 cup sliced 1 69 3.99g 0.75g 0 0 2.3g 385mg 8.2g 3.62g 0.95g 5% 4% 0 6% Dried Fruit - 1 strip Dried Mango 2 32 0.08g 0.02g 0 0 0.6g 0 8.16g 7.52g 0.14g 0 0 0 2% Fried Rice - Chicken Fried Rice 1 329 11.96g 2.44g 0 105mg 1.4g 598mg 41.82g 1.39g 12.45g 14% 4% 0 5% Spinach - 1 cup spinach 1 7 0.12g 0.02g 0 0 0.7g 24mg 1.09g 0.13g 0.86g 4% 3% 56% 14% Water - 16 fl oz Bottled Water 1 0 0 0 0 0 0 9mg 0 0 0 0 5% 0 0 Zucchini - 1 cup sliced 1 18 0.2g 0.04g 0 0 1.2g 11mg 3.79g 1.95g 1.37g 2% 2% 5% 32% Snack: Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Tot. Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C Cucumbers - 1 cup sliced 1 14 0.19g 0.02g 0 0 0.8g 2mg 2.57g 1.64g 0.7g 1% 2% 2% 6% Hummus - 1 tbsp hummu 1 27 1.29g 0.17g 0 0 0.6g 36mg 3.02g 0.07g 0.73g 1% 1% 0 2% Pears - 1 medium pear 1 96 0.2g 0.01g 0 0 5.1g 2mg 25.66g 16.27g 0.63g 2% 2% 1% 12% Water - 16 fl oz Bottled Water 1 0 0 0 0 0 0 9mg 0 0 0 0 5% 0 0   Total: 1202 28.61g 5.75g 0.02g 206mg 25.9g 2161mg 195.29g 74.05g 51.62g 59% 60% 0% 302%

Print Date: May 02nd, 2024