Nutrition Facts
Calories 43317  Calories from Fat 10075
% Daily Value*
Total Fat 1119.39g INF%
Saturated Fat 365.87g INF%
Polyunsaturated Fat 234.17g  
Monounsaturated Fat 364.75g
Cholesterol 8675mg INF%
Sodium 55387mg INF%
Potassium 0mg  
Total Carbohydrates 6512.46g INF%
Dietary Fiber 681.6g INF%
Sugars 2668.03g  
Protein 2130.39g  
Vitamin A 1817%
Vitamin C 5688%
Calcium 2406%
Iron 2927%
*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
Almond Milk - 1/2 cup almond milk 1 20 1.79g 0.14g 0 0 0.4g 3mg 0.7g 0.17g 0.75g 2% 2% 0 0
Almond Milk - 1/2 cup almond milk 1 29 1.76g 0.14g 0 0 0.4g 2mg 3.16g 2.65g 0.74g 2% 2% 0 0
Almonds - 1 oz almond 3 507 44.94g 3.45g 0 0 9.9g 0 16.41g 4.17g 18.78g 21% 24% 0 0
Almonds - 10 almonds 1 69 6.08g 0.47g 0 0 1.4g 0 2.37g 0.58g 2.55g 3% 3% 0 0
American Cheese - Reduced Fat American Cheese 1 82 4.79g 3.01g 0 18mg 0 540mg 3.6g 2.73g 5.98g 1% 53% 19% 0
Apples - 1 cup slices 1 53 0.14g 0.02g 0 0 1.4g 0 14.04g 11.11g 0.3g 0 1% 1% 7%
Apples - 1 large apple 1 110 0.36g 0.06g 0 0 5.1g 2mg 29.28g 22.03g 0.55g 1% 1% 2% 16%
Apples - 1 medium appl 3 216 0.69g 0.12g 0 0 9.9g 3mg 57.18g 43.02g 1.08g 3% 3% 6% 30%
Apples - 1 medium appl 1 61 0.17g 0.03g 0 0 1.7g 0 16.33g 12.93g 0.35g 0 1% 1% 8%
Applesauce - 1 snack size (4 oz) 1 49 0.06g 0.01g 0 0 1.4g 2mg 12.76g 11.4g 0.19g 1% 0 0 2%
Asparagus - 1 medium Spear 1 3 0.02g 0.01g 0 0 0.3g 0 0.62g 0.3g 0.35g 2% 0 2% 2%
Avocados - 1/2 avocado 1 161 14.73g 2.14g 0 0 6.7g 7mg 8.57g 0.66g 2.01g 3% 1% 3% 17%
Bacon - 1 thick slice bacon 1 65 5.01g 1.65g 0 13mg 0 277mg 0.17g 0 4.44g 1% 0 0 0
Bagels - 1 medium Bagel 1 270 1.7g 0.41g 0 0 2.3g 470mg 53.02g 5.3g 10.52g 35% 9% 0 2%
Bagels - Cinnamon Raisin Bagel 1 243 1.51g 0.24g 0 0 2g 287mg 49.13g 5.32g 8.72g 19% 2% 1% 1%
Bananas - 1 cup sliced 1 134 0.5g 0.17g 0 0 3.9g 2mg 34.26g 18.34g 1.64g 2% 1% 2% 22%
Bananas - 1 large banana 5 605 2.25g 0.75g 0 0 17.5g 5mg 155.3g 83.15g 7.4g 10% 5% 10% 100%
Bananas - 1 medium banana 11 1155 4.29g 1.43g 0 0 34.1g 11mg 296.45g 158.73g 14.19g 22% 11% 22% 187%
Bananas - 1 small banana 1 90 0.33g 0.11g 0 0 2.6g 1mg 23.07g 12.35g 1.1g 1% 0 1% 15%
Berries - 1 cup halves 1 49 0.46g 0.02g 0 0 3g 2mg 11.67g 7.08g 1.02g 4% 2% 0 149%
Black Beans - 1/4 cup black bean 2 110 0.34g 0.1g 0 0 8.2g 460mg 19.88g 0 7.24g 22% 8% 0 8%
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%
Blueberries - 1 oz blueberri 1 16 0.09g 0.01g 0 0 0.7g 0 4.11g 2.82g 0.21g 0 0 0 4%
Blueberries - 1/2 cup blueberries 1 41 0.24g 0.02g 0 0 1.7g 1mg 10.51g 7.22g 0.54g 1% 0 1% 12%
Bread - 2 slices Onion Bread 1 131 1.6g 0.35g 0 0 1.2g 331mg 24.94g 2.24g 3.74g 10% 7% 0 0
Bread - Mixed Grain Bread 1 131 1.98g 0.42g 0 0 3.3g 253mg 24.13g 5.23g 5.2g 10% 5% 0 0
Bread - Multigrain Bread 2 242 3.46g 0.46g 0 0 16.8g 316mg 54.48g 3.46g 11.14g 30% 20% 0 0
Bread - Wheat Bran Bread 2 358 4.9g 1.12g 0 0 5.8g 700mg 68.84g 13.94g 12.68g 24% 10% 0 0
Bread - Whole Wheat Bread 7 945 14.98g 3.29g 0 0 16.1g 1932mg 171.57g 19.95g 33.25g 70% 35% 0 0
Breakfast Items - Cooked Egg Whites 1 17 0.06g 0 0 0 0 106mg 0.24g 0.23g 3.58g 0 0 0 0
Broccoli - 1 cup chopped broccoli 2 170 7.78g 1.46g 0 0 11g 866mg 19.8g 5.3g 11.38g 12% 16% 0 244%
Broccoli - 1 cup chopped broccoli 1 31 0.34g 0.04g 0 0 2.4g 30mg 6.04g 1.55g 2.57g 4% 4% 11% 135%
Broccoli - 1 oz broccoli 1 10 0.1g 0.01g 0 0 0.7g 9mg 1.88g 0.48g 0.8g 1% 1% 4% 42%
Butter - 1 pat 1 36 4.06g 2.57g 0 11mg 0 1mg 0 0 0.04g 0 0 2% 0
Butter - 1 tbsp butter 1 102 11.52g 7.29g 0 31mg 0 2mg 0.01g 0.01g 0.12g 0 0 7% 0
Butter - Light Soft Spread 3 150 15g 3g 0 0 0 255mg 0 0 0 0 0 0 0
Cereal - Bran Flakes 1 128 0.88g 0.16g 0 0 7g 293mg 32.16g 7.56g 3.76g 60% 2% 20% 0
Cereal - Corn Flakes 1 101 0.03g 0 0 0 1.3g 266mg 24.28g 1.82g 1.88g 30% 0 15% 0
Cereal - Essential Everday Honey Oats & Flakes 1 120 1g 0 0 0 1g 150mg 27g 8g 2g 50% 0 25% 25%
Cereal - Frosted Flakes Cereal 1 147 0.21g 0.07g 0 0 1.3g 192mg 36.12g 15.2g 1.32g 32% 0 0 13%
Cereal - Honey Clusters Cereal 1 160 0 0 0 0 13g 280mg 42g 6g 5g 25% 10% 10% 0
Cereal - Regular Cereal 1 124 1.12g 0.27g 0 0 1.7g 223mg 27.4g 7.45g 2.39g 41% 5% 0 14%
Cereal - Shredded Wheat Cereal 1 183 0.99g 0.16g 0 0 5g 10mg 43.58g 11.6g 4.06g 10% 1% 0 0
Cereal - Special K Original Cereal 3 360 1.5g 0 0 0 0 660mg 66g 12g 21g 135% 0 45% 105%
Cereal Bars - Fat Free Cereal Bars with Fruit Filling 2 248 0.32g 0.06g 0 0 1.6g 406mg 56.74g 40.72g 4.28g 50% 10% 0 4%
Cheddar Cheese - 1 slice cheddar cheese 2 62 0.34g 0.22g 0 4mg 0 642mg 5.62g 4.18g 9.44g 0 28% 0 0
Cheddar Cheese - 1/4 cup shredded 1 114 9.36g 5.96g 0 30mg 0 175mg 0.36g 0.15g 7.03g 1% 20% 6% 0
Cheese - Low Fat Cream Cheese 1 69 5.28g 3.33g 0 17mg 0 89mg 2.1g 0.06g 3.18g 3% 3% 4% 0
Cheese - Regular Cream Cheese 2 202 20.22g 12.74g 0 64mg 0 172mg 1.54g 0.12g 4.38g 4% 4% 16% 0
Cherry Tomatoes - 1 Cherry Tomato 1 3 0.03g 0.01g 0 0 0.2g 1mg 0.67g 0.45g 0.15g 2% 1% 17% 21%
Chicken - 1 Roasted Breast 1 284 6.14g 1.74g 0 146mg 0 127mg 0 0 53.35g 10% 3% 1% 0
ChickenBreast - 1 slice chickenbreast 1 23 0.5g 0.14g 0 12mg 0 55mg 0 0 4.31g 1% 0 0 0
ChickenBreast - 1 thin slice chickenbreast 3 33 0.75g 0.21g 0 18mg 0 84mg 0 0 6.45g 0 0 0 0
ChickenBreast - 4 oz Flame Grilled Chicken Breast 1 180 4g 1g 0 110mg 0 560mg 0 0 35g 0 0 0 0
Coffee - 1 cup (6 fl oz) coffee 2 60 0.28g 0.16g 0 0 0 12mg 14.28g 13.08g 0.62g 0 0 0 0
Coffee - 1 cup (6 fl oz) coffee 4 24 0.6g 0.32g 0 0 0 24mg 3.36g 0.88g 1.32g 0 0 0 0
Coffee - 1 cup (6 fl oz) coffee 2 4 0.08g 0 0 0 0 8mg 0.14g 0 0.42g 0 0 0 0
Coffee - 1 cup (6 fl oz) coffee 2 100 2.84g 2.6g 0 0 0 22mg 18.28g 17.02g 0.76g 0 0 0 0
Coffee - 1 cup (6 fl oz) coffee 2 52 2.94g 2.68g 0 0 0 24mg 5.82g 4.52g 0.78g 0 0 0 0
Coffee - 1 medium coffee 1 135 5.51g 3.32g 0 20mg 0 126mg 12.36g 13.55g 8.81g 2% 31% 0 1%
Coffee - 1 mug (8 fl oz) coffee 1 41 0.19g 0.11g 0 0 0 8mg 9.56g 8.75g 0.42g 0 0 0 0
Coffee - 1 mug (8 fl oz) coffee 1 39 0.01g 0 0 0 0 6mg 9.54g 8.66g 0.25g 0 0 0 0
Coffee - 1 mug (8 fl oz) coffee 2 16 0.4g 0.22g 0 0 0 16mg 2.26g 0.6g 0.88g 0 0 0 0
Coffee - Coffee with Cream and Sugar 2 240 12g 7g 0 40mg 0 130mg 30g 24g 2g 0 8% 8% 0
Coffee - Espresso 1 4 0.32g 0.16g 0 0 0 25mg 0 0 0.21g 1% 0 0 1%
Cranberry Juice - Cranberry Grape Juice 1 137 0.24g 0.08g 0 0 0.2g 7mg 34.3g 0 0.49g 0 2% 0 131%
Cranberry Juice - Cranberry Juice Cocktail 1 137 0.25g 0.02g 0 0 0 5mg 34.21g 30.03g 0 1% 0 0 71%
Cream - Half & Half Cream 1 20 1.72g 1.07g 0 6mg 0 6mg 0.64g 0.02g 0.44g 0 2% 1% 0
Cream Cheese - 1 oz cream cheese 3 195 14.97g 9.42g 0 48mg 0 252mg 5.94g 0.18g 9.03g 9% 9% 12% 0
Cream Cheese - 1 oz cream cheese 1 99 9.89g 6.23g 0 31mg 0 84mg 0.75g 0.06g 2.14g 2% 2% 8% 0
Croissants - 1 large croissant 1 272 14.07g 7.81g 0 45mg 1.7g 498mg 30.69g 7.54g 5.49g 8% 2% 0 0
Egg Whites - 1 Cooked Egg White 7 119 0.42g 0 0 0 0 742mg 1.68g 1.61g 25.06g 0 0 0 0
Egg Whites - 1 cup egg white 1 126 0.41g 0 0 0 0 403mg 1.77g 1.73g 26.49g 1% 2% 0 0
Egg Whites - 1/4 cup egg white 1 32 0.1g 0 0 0 0 101mg 0.44g 0.43g 6.62g 0 0 0 0
Egg Whites - 1/4 cup Liquid Egg Whites 1 25 0 0 0 0 0 75mg 0 0 5g 0 0 0 0
Eggs - 1 large egg 1 101 7.45g 2.24g 0 215mg 0 171mg 1.34g 1.06g 6.76g 4% 4% 6% 0
Eggs - 1 medium egg 1 65 4.37g 1.36g 0 186mg 0 62mg 0.34g 0.34g 5.54g 4% 2% 4% 0
Eggs - 2 large 1 203 14.9g 4.49g 0 429mg 0 342mg 2.68g 2.11g 13.53g 8% 9% 13% 0
English Muffins - Regular English Muffin 1 132 0.98g 0.43g 0 0 2g 246mg 25.62g 2.05g 5.14g 13% 10% 0 2%
Fried Eggs - 1 large fried egg 3 219 14.79g 4.62g 0 630mg 0 669mg 1.14g 1.14g 18.72g 15% 9% 0 0
Granola - Lowfat Granola 1 209 2.8g 0.61g 0 0 3.4g 135mg 43.78g 15.73g 4.51g 11% 2% 0 5%
Granola - Regular Granola 1 226 6.12g 1.79g 0 1mg 3.8g 103mg 40.18g 14.32g 5.12g 12% 3% 0 2%
Grapefruits - 1 large grapefruit 2 212 0.66g 0.1g 0 0 7.4g 0 53.66g 46.34g 4.18g 4% 8% 0 380%
Grapes - 10 grapes 1 34 0.08g 0.03g 0 0 0.4g 1mg 9.05g 7.74g 0.36g 1% 0 0 9%
Ham - Regular Ham 2 92 4.82g 1.64g 0 32mg 0.8g 730mg 2.14g 0 9.3g 4% 2% 0 4%
Hard Boiled Eggs - 1 extra large egg 1 89 6.13g 1.89g 0 245mg 0 161mg 0.65g 0.65g 7.27g 4% 3% 0 0
Hard Boiled Eggs - 1 large egg 2 154 10.56g 3.26g 0 422mg 0 278mg 1.12g 1.12g 12.52g 6% 4% 0 0
Hard Boiled Eggs - 1 medium egg 1 68 4.65g 1.43g 0 186mg 0 122mg 0.49g 0.49g 5.51g 3% 2% 0 0
Honey - 1 tbsp honey 1 64 0 0 0 0 0 1mg 17.3g 17.25g 0.06g 0 0 0 0
Honeydew Melons - 1 cup diced honeydew melon 1 61 0.24g 0.07g 0 0 1.4g 31mg 15.45g 13.8g 0.92g 2% 1% 2% 51%
Jams - 1 tbsp jam 1 56 0.01g 0 0 0 0.2g 6mg 13.77g 9.7g 0.07g 1% 0 0 3%
Kiwifruit - 1 Kiwifruit 4 184 1.6g 0.08g 0 0 9.2g 8mg 44.56g 27.32g 3.48g 4% 12% 0 472%
Lettuce - 1 oz lettuce 1 5 0.09g 0.01g 0 0 0.6g 2mg 0.93g 0.34g 0.35g 2% 1% 33% 11%
Maple Syrup - Pancake Syrup 1 53 0.02g 0 0 0 0 12mg 13.92g 8.4g 0 0 0 0 0
Margarine - 1 tbsp margarine 1 75 8.46g 1.44g 0 0 0 112mg 0 0 0.09g 0 0 0 0
Mayonnaise - Low Calorie Low Sodium Mayonnaise 1 32 2.69g 0.46g 0 3mg 0 15mg 2.24g 0.59g 0.04g 0 0 0 0
Melons - 1/2 cup diced melon 1 31 0.12g 0.03g 0 0 0.7g 15mg 7.73g 6.9g 0.46g 1% 0 1% 26%
Milk - 1 cup milk 1 146 7.93g 4.55g 0 24mg 0 98mg 11.03g 12.83g 7.86g 0 28% 0 0
Milk - 1 cup milk 1 122 4.81g 3.07g 0 20mg 0 100mg 11.42g 12.35g 8.05g 0 28% 9% 1%
Milk - 1 cup milk 3 366 14.64g 8.895g 0 51mg 0 300mg 34.47g 37.77g 24.09g 0 84% 0 0
Milk - 1/2 cup milk 1 73 3.96g 2.28g 0 12mg 0 49mg 5.51g 6.42g 3.93g 0 14% 0 0
Milk - 1/2 cup milk 1 43 0.22g 0.14g 0 2mg 0 64mg 5.94g 6.24g 4.18g 0 15% 0 2%
Multigrain Bread - 1 large slice multigrain bread 2 160 2.44g 0.52g 0 0 4g 312mg 29.7g 6.44g 6.4g 12% 6% 0 0
Oatmeal - 1 cup oatmeal 3 639 8.43g 1.5g 0 0 13.2g 855mg 127.89g 46.2g 17.28g 132% 48% 0 0
Oatmeal - 1 packet Fruit 1 146 1.92g 0.34g 0 0 3g 195mg 29.15g 10.53g 3.94g 30% 11% 0 0
Oatmeal - 1 packet Plain 3 420 5.55g 0.99g 0 0 8.7g 564mg 84.18g 30.39g 11.37g 87% 33% 0 0
Oatmeal - 1/4 cup Oats 1 152 2.69g 0.48g 0 0 4.1g 1mg 25.85g 0 6.59g 10% 2% 0 0
Oatmeal - Lower Sugar Peaches and Cream 1 130 3g 0 0 0 3g 190mg 24g 5g 4g 0 0 0 0
Oatmeal - Quaker Oats Old Fashion Oatmeal 3 450 9g 1.5g 0 0 12g 0 81g 3g 15g 30% 0 0 0
Oatmeal - Regular Oatmeal 1 145 2.39g 0.42g 0 0 3.7g 278mg 25.37g 0.56g 6.06g 8% 2% 0 0
Oats - Instant Oats Cereal with Raisins and Spice made with Water 1 240 2.74g 0.48g 0 0 3.8g 362mg 48.77g 23.21g 4.97g 33% 17% 33% 1%
Oats - Oats 1 311 5.1g 0.9g 0 0 7.9g 3mg 54.27g 1.17g 12.96g 19% 4% 0 0
Oats - Plain Oatmeal 2 290 4.78g 0.84g 0 0 7.4g 556mg 50.74g 1.12g 12.12g 16% 4% 0 0
Oats - Quick Oatmeal 1 145 2.39g 0.42g 0 0 3.7g 278mg 25.37g 0.56g 6.06g 8% 2% 0 0
Onions - 1 oz onion 1 12 0.02g 0.01g 0 0 0.4g 1mg 2.87g 1.21g 0.26g 0 1% 0 3%
Orange Juice - California Orange Juice from Concentrate 1 110 0.67g 0.07g 0 0 0 2mg 25.05g 0 1.99g 2% 2% 7% 177%
Orange Juice - Chilled Orange Juice 1 110 0.67g 0.07g 0 0 0.5g 2mg 25.05g 0 1.99g 2% 2% 4% 136%
Orange Juice - Freshly Squeezed Orange Juice 1 112 0.5g 0.06g 0 0 0.5g 2mg 25.79g 20.83g 1.74g 3% 3% 0 207%
Oranges - Navel Oranges 1 69 0.21g 0.02g 0 0 3.1g 1mg 17.56g 11.9g 1.27g 1% 6% 7% 138%
Parmesan Cheese - 1 tbsp parmesan cheese 1 22 1.43g 0.87g 0 4mg 0 76mg 0.2g 0.04g 1.92g 0 6% 0 0
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%
Peaches - Peaches in Juice Pack 1 110 0.08g 0.01g 0 0 3.2g 10mg 28.92g 25.68g 1.58g 4% 2% 19% 15%
Peanut Butter - 2 tbsp Reduced Fat 1 168 11.02g 2.4g 0 0 1.7g 175mg 11.55g 2.53g 8.39g 3% 1% 0 0
Potatoes - 1 medium potato 1 203 9.52g 1.22g 0 0 3.4g 137mg 27.28g 1.22g 3.16g 7% 2% 0 41%
Quinoa - 1/4 cup quinoa 1 159 2.46g 0.25g 0 0 2.5g 9mg 29.28g 0 5.57g 22% 3% 0 0
Raisins - 1 oz raisin 1 84 0.13g 0.02g 0 0 1g 3mg 22.17g 16.57g 0.86g 3% 1% 0 1%
Ranch Dressing - Regular Ranch Dressing 1 73 7.71g 0 0 5mg 0.1g 122mg 1g 0.37g 0.15g 0 0 0 1%
Salmon - 4 oz 2 260 11.5g 2g 0 94mg 0 710mg 0.74g 0.16g 36.44g 8% 2% 0 6%
Scrambled Eggs - 1 large egg 4 392 28.56g 8.36g 0 852mg 0 988mg 4.6g 4.68g 27.24g 20% 16% 0 0
Scrambled Eggs - Scrambled Eggs with Beef 1 136 9.42g 2.91g 0 242mg 0.1g 308mg 2.24g 1.88g 9.91g 7% 6% 0 0
Scrambled Eggs - Scrambled Eggs with Dark-Green Vegetables 1 101 7.01g 2.07g 0 205mg 0.5g 248mg 2.18g 1.49g 7.12g 7% 6% 0 13%
Scrambled Eggs - Scrambled Eggs with Onions, Peppers, Tomatoes and Mushrooms 1 173 13.25g 3.29g 0 218mg 1g 305mg 5.84g 3.65g 8.06g 7% 6% 0 26%
Skim Milk - 1 cup skim milk 1 86 0.44g 0.29g 0 5mg 0 127mg 11.88g 12.47g 8.35g 1% 30% 0 4%
Skim Milk - 1/2 cup skim milk 1 43 0.22g 0.14g 0 2mg 0 64mg 5.94g 6.24g 4.18g 0 15% 0 2%
Soy Milk - Light Vanilla Soy Milk 1 80 2g 0 0 0 1g 95mg 10g 7g 6g 6% 30% 10% 0
Strawberries - 1 cup strawberri 1 46 0.43g 0.02g 0 0 2.9g 1mg 11.06g 6.71g 0.96g 3% 2% 0 141%
Strawberries - 1/2 cup strawberri 2 54 0.5g 0.02g 0 0 3.4g 2mg 12.74g 7.74g 1.12g 4% 2% 0 162%
Sweetener - Brown Sugar 1 17 0 0 0 0 0 2mg 4.48g 4.43g 0 0 0 0 0
Tea - 1 mug (8 fl oz) tea 1 40 1.09g 0.62g 0 3mg 0.1g 19mg 6.62g 6.44g 1.24g 0 3% 1% 0
Tea - Brewed Tea 4 8 0 0.04g 0 0 0 28mg 2.84g 0 0 0 0 0 0
Tea - Leaf Tea 2 4 0 0.02g 0 0 0 14mg 1.42g 0 0 0 0 0 0
Toast - 1 large or thick slice 1 76 1.19g 0.26g 0 0 1.5g 156mg 13.86g 1.61g 2.69g 5% 3% 0 0
Toast - 1 regular slice toast 1 64 0.88g 0.13g 0 0 0.6g 130mg 11.97g 1.04g 1.98g 4% 3% 0 0
Toast - 1 regular slice toast 2 136 2.12g 0.46g 0 0 2.6g 276mg 24.64g 2.88g 4.78g 10% 6% 0 0
Toast - 1 thin slice toast 1 51 0.8g 0.18g 0 0 1g 104mg 9.24g 1.08g 1.79g 4% 2% 0 0
Tuna - Light Tuna Fish in Water 1 99 0.7g 0.2g 0 26mg 0 287mg 0 0 21.7g 7% 1% 1% 0
Vegetable Juice - Mixed Vegetable Juice 1 71 0.59g 0.11g 0 0 3.9g 133mg 14.93g 7.18g 3.67g 19% 14% 0 108%
Walnuts - 1/4 cup pieces walnut 1 196 19.56g 1.84g 0 0 2g 1mg 4.11g 0.78g 4.57g 5% 3% 0 1%
Water - 16 fl oz Bottled Water 6 0 0 0 0 0 0 54mg 0 0 0 0 30% 0 0
White Bread - 1 regular slice white bread 1 66 0.82g 0.18g 0 0 0.6g 170mg 12.65g 1.08g 1.91g 5% 4% 0 0
Whole Wheat Bread - 1 regular slice whole wheat bread 1 69 1.18g 0.26g 0 0 1.9g 148mg 12.91g 1.56g 2.72g 5% 2% 0 0
Yogurt - Fruit 4 920 1.96g 1.16g 0 20mg 0 568mg 186.2g 186.2g 43.12g 4% 148% 4% 12%
Yogurt - Light & Fit Yogurt 1 60 0 0 0 4mg 0 85mg 11g 7g 5g 0 20% 10% 0
Yogurt - Light Fat Free Yogurt 2 200 0 0 0 10mg 0 170mg 38g 28g 10g 0 40% 30% 0
Yogurt - Oikos Greek Yogourt w/ Blueberry on the bottom 1 100 1.5g 1g 0 10mg 0 30mg 13g 10g 8g 0 8% 0 0
Yogurt - Plain 2 298 15.92g 10.28g 0 64mg 0 226mg 22.84g 22.84g 17g 2% 60% 0 4%
Yogurt - Plain 1 137 0.44g 0.28g 0 5mg 0 189mg 18.82g 18.82g 14.04g 1% 49% 0 4%
Yogurt - Plain 1 154 3.8g 2.45g 0 15mg 0 172mg 17.25g 17.25g 12.86g 1% 45% 0 3%
Lunch:
Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Total Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C
Apples - 1 cup slices 1 53 0.14g 0.02g 0 0 1.4g 0 14.04g 11.11g 0.3g 0 1% 1% 7%
Apples - 1 medium appl 1 72 0.23g 0.04g 0 0 3.3g 1mg 19.06g 14.34g 0.36g 1% 1% 2% 10%
Applesauce - 1 snack size (4 oz) 2 98 0.12g 0.02g 0 0 2.8g 4mg 25.52g 22.8g 0.38g 2% 0 0 4%
Asparagus - 1 medium Spear 1 3 0.02g 0.01g 0 0 0.3g 0 0.62g 0.3g 0.35g 2% 0 2% 2%
Baby Carrots - 1 cup Chopped Carrots 1 52 0.31g 0.05g 0 0 3.6g 88mg 12.26g 5.81g 1.19g 2% 4% 430% 13%
Bacon - 1 thick slice bacon 1 65 5.01g 1.65g 0 13mg 0 277mg 0.17g 0 4.44g 1% 0 0 0
Bagels - 1 large Bagel 1 337 2.12g 0.52g 0 0 2.9g 587mg 66.16g 6.62g 13.13g 44% 12% 0 2%
Bagels - 1 medium Bagel 1 270 1.7g 0.41g 0 0 2.3g 470mg 53.02g 5.3g 10.52g 35% 9% 0 2%
Bagels - Cinnamon Raisin Bagel 1 243 1.51g 0.24g 0 0 2g 287mg 49.13g 5.32g 8.72g 19% 2% 1% 1%
Baked Beans - Plain or Vegetarian Baked Beans 1 239 0.94g 0.22g 0 0 10.4g 856mg 53.7g 22.96g 12.06g 17% 9% 5% 0
Baked Potatoes - 1 medium baked potato 1 194 3.92g 0.75g 0 0 3.7g 418mg 36.54g 2.03g 4.32g 10% 3% 0 28%
Bananas - 1 large banana 2 242 0.9g 0.3g 0 0 7g 2mg 62.12g 33.26g 2.96g 4% 2% 4% 40%
Bananas - 1 medium banana 4 420 1.56g 0.52g 0 0 12.4g 4mg 107.8g 57.72g 5.16g 8% 4% 8% 68%
Bread - Multigrain Bread 1 121 1.73g 0.23g 0 0 8.4g 158mg 27.24g 1.73g 5.57g 15% 10% 0 0
Bread - Wheat Bran Bread 1 179 2.45g 0.56g 0 0 2.9g 350mg 34.42g 6.97g 6.34g 12% 5% 0 0
Bread - Whole Wheat Bread 3 405 6.42g 1.41g 0 0 6.9g 828mg 73.53g 8.55g 14.25g 30% 15% 0 0
Broccoli - 1 cup chopped broccoli 1 85 3.89g 0.73g 0 0 5.5g 433mg 9.9g 2.65g 5.69g 6% 8% 0 122%
Broccoli - 1 oz broccoli 1 10 0.1g 0.01g 0 0 0.7g 9mg 1.88g 0.48g 0.8g 1% 1% 4% 42%
Butter - 1 pat 1 36 4.06g 2.57g 0 11mg 0 1mg 0 0 0.04g 0 0 2% 0
Butter - 1 tbsp butter 1 102 11.52g 7.29g 0 31mg 0 2mg 0.01g 0.01g 0.12g 0 0 7% 0
Butter - Light Soft Spread 2 100 10g 2g 0 0 0 170mg 0 0 0 0 0 0 0
Butter - Shedd's Spread 1 60 7g 1.5g 0 0 0 110mg 0 0 0 0 0 10% 0
Cauliflower - 1 cup cauliflower 1 25 0.1g 0.03g 0 0 2.5g 30mg 5.3g 2.4g 1.98g 2% 2% 0 77%
Celery - 1/2 cup chopped celery 1 7 0.09g 0.02g 0 0 0.8g 40mg 1.5g 0.92g 0.35g 1% 2% 5% 3%
Cereal - Cheerios Cheerios cereal 1 100 2g 0 0 0 3g 160mg 20g 1g 3g 45% 10% 10% 10%
Cereal - Honey Clusters Cereal 1 160 0 0 0 0 13g 280mg 42g 6g 5g 25% 10% 10% 0
Cereal - Honey Nut Cheerios Medley Crunch Honey Nut Cheerios Medley Crunch 2 240 3g 0 0 0 4g 240mg 48g 18g 6g 50% 20% 20% 20%
Cheddar Cheese - 1/4 cup shredded 1 49 1.98g 1.23g 0 6mg 0 173mg 0.54g 0.15g 6.88g 1% 12% 1% 0
Cheese - Regular Cream Cheese 1 101 10.11g 6.37g 0 32mg 0 86mg 0.77g 0.06g 2.19g 2% 2% 8% 0
Chicken - 1 Roasted Breast 1 386 15.25g 4.29g 0 165mg 0 139mg 0 0 58.41g 12% 3% 4% 0
Chicken - 1 Roasted Breast 1 284 6.14g 1.74g 0 146mg 0 127mg 0 0 53.35g 10% 3% 1% 0
ChickenBreast - 1 large breast 1 321 6.94g 1.96g 0 165mg 0 776mg 0 0 60.29g 11% 3% 0 0
ChickenBreast - 1 thin slice chickenbreast 1 11 0.25g 0.07g 0 6mg 0 28mg 0 0 2.15g 0 0 0 0
ChickenBreast - 4 oz Flame Grilled Chicken Breast 1 180 4g 1g 0 110mg 0 560mg 0 0 35g 0 0 0 0
Coffee - 1 cup (6 fl oz) coffee 1 26 1.47g 1.34g 0 0 0 12mg 2.91g 2.26g 0.39g 0 0 0 0
Coffee - 1 mug (8 fl oz) coffee 1 39 0.01g 0 0 0 0 6mg 9.54g 8.66g 0.25g 0 0 0 0
Cranberry Juice - Cranberry Grape Juice 1 137 0.24g 0.08g 0 0 0.2g 7mg 34.3g 0 0.49g 0 2% 0 131%
Cream Cheese - 1 oz cream cheese 1 65 4.99g 3.14g 0 16mg 0 84mg 1.98g 0.06g 3.01g 3% 3% 4% 0
Egg Whites - 1 large egg white 1 17 0.06g 0 0 0 0 55mg 0.24g 0.23g 3.6g 0 0 0 0
Egg Whites - 1/4 cup Liquid Egg Whites 1 25 0 0 0 0 0 75mg 0 0 5g 0 0 0 0
Fish - Tuna Fish in Oil 1 105 4.58g 0.73g 0 18mg 0 224mg 0 0 15.03g 2% 0 0 0
Gum - 1 Gum Stick 1 7 0.01g 0 0 0 0.1g 0 1.98g 1.98g 0 0 0 0 0
Ham - Ham and Cheese Sandwich 1 352 15.48g 6.44g 0 58mg 0 771mg 33.35g 0 20.69g 18% 13% 6% 5%
Hard Boiled Eggs - 1 medium egg 1 68 4.65g 1.43g 0 186mg 0 122mg 0.49g 0.49g 5.51g 3% 2% 0 0
Kiwifruit - 1 Kiwifruit 1 46 0.4g 0.02g 0 0 2.3g 2mg 11.14g 6.83g 0.87g 1% 3% 0 118%
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%
Milk - 1 cup milk 1 122 4.88g 2.965g 0 17mg 0 100mg 11.49g 12.59g 8.03g 0 28% 0 0
Milk - 1 fl oz milk 1 15 0.6g 0.38g 0 2mg 0 13mg 1.43g 1.54g 1.01g 0 4% 1% 0
Milk - 1/2 cup milk 1 73 3.96g 2.28g 0 12mg 0 49mg 5.51g 6.42g 3.93g 0 14% 0 0
Milk - 1/2 cup milk 1 54 1.57g 1.02g 0 7mg 0 51mg 5.89g 6.25g 4.08g 0 15% 0 0
Oatmeal - 1 cup oatmeal 1 213 2.81g 0.5g 0 0 4.4g 285mg 42.63g 15.4g 5.76g 44% 16% 0 0
Oatmeal - 1 packet Plain 3 420 5.55g 0.99g 0 0 8.7g 564mg 84.18g 30.39g 11.37g 87% 33% 0 0
Oats - Oatmeal with Fruit 2 380 4.58g 0.8g 0 0 8.4g 520mg 75.62g 22.28g 12.36g 20% 6% 0 2%
Onions - 1 oz onion 1 12 0.02g 0.01g 0 0 0.4g 1mg 2.87g 1.21g 0.26g 0 1% 0 3%
Orange Juice - Chilled Orange Juice 1 110 0.67g 0.07g 0 0 0.5g 2mg 25.05g 0 1.99g 2% 2% 4% 136%
Pasta - Fettuccine 1 220 1.29g 0.25g 0 0 2.5g 326mg 42.95g 0.78g 8.07g 7% 1% 0 0
Potato Chips - 1 oz or 1 bag serving 1 134 5.9g 1.18g 0 0 1.7g 139mg 18.97g 0.06g 2.01g 2% 1% 0 12%
Potatoes - 1 medium potato 1 203 9.52g 1.22g 0 0 3.4g 137mg 27.28g 1.22g 3.16g 7% 2% 0 41%
Salmon - 4 oz 1 130 5.75g 1g 0 47mg 0 355mg 0.37g 0.08g 18.22g 4% 1% 0 3%
Scrambled Eggs - 1 large egg 2 196 14.28g 4.18g 0 426mg 0 494mg 2.3g 2.34g 13.62g 10% 8% 0 0
Scrambled Eggs - Scrambled Eggs with Beef 1 136 9.42g 2.91g 0 242mg 0.1g 308mg 2.24g 1.88g 9.91g 7% 6% 0 0
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%
Strawberries - 1/2 cup strawberri 1 27 0.25g 0.01g 0 0 1.7g 1mg 6.37g 3.87g 0.56g 2% 1% 0 81%
Sweet Potato - 1 Sweet Potato 1 112 0.06g 0.02g 0 0 3.9g 72mg 26.16g 5.43g 2.04g 4% 4% 369% 5%
Tea - 1 mug Green Tea 1 2 0 0.01g 0 0 0 2mg 0.47g 0 0 0 0 0 0
Toast - 1 regular slice toast 2 136 2.12g 0.46g 0 0 2.6g 276mg 24.64g 2.88g 4.78g 10% 6% 0 0
Toast - 1 regular slice toast 2 128 1.76g 0.26g 0 0 1.2g 260mg 23.94g 2.08g 3.96g 8% 6% 0 0
Toast - 1 thin slice toast 1 51 0.8g 0.18g 0 0 1g 104mg 9.24g 1.08g 1.79g 4% 2% 0 0
Tuna - Tuna Fish Salad 1 383 18.98g 3.17g 0 27mg 0 824mg 19.29g 0 32.88g 11% 4% 4% 8%
Tuna - Tuna Salad 1 287 7.17g 1.24g 0 20mg 1.7g 783mg 36.38g 6.19g 19.01g 17% 9% 0 2%
Turkey - Turkey Thigh 1 58 2.76g 0.86g 0 24mg 0 113mg 0 0 7.84g 4% 1% 0 0
Turkey - Turkey Wing 1 129 7.03g 1.92g 0 46mg 0 218mg 0 0 15.48g 5% 1% 0 0
Water - 16 fl oz Bottled Water 4 0 0 0 0 0 0 36mg 0 0 0 0 20% 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
Apples - 1 cup slices 1 53 0.14g 0.02g 0 0 1.4g 0 14.04g 11.11g 0.3g 0 1% 1% 7%
Applesauce - 1 snack size (4 oz) 1 49 0.06g 0.01g 0 0 1.4g 2mg 12.76g 11.4g 0.19g 1% 0 0 2%
Asparagus - 1 medium Spear 1 3 0.02g 0.01g 0 0 0.3g 0 0.62g 0.3g 0.35g 2% 0 2% 2%
Bagels - Cinnamon Raisin Bagel 1 243 1.51g 0.24g 0 0 2g 287mg 49.13g 5.32g 8.72g 19% 2% 1% 1%
Bananas - 1 large banana 3 363 1.35g 0.45g 0 0 10.5g 3mg 93.18g 49.89g 4.44g 6% 3% 6% 60%
Bananas - 1 medium banana 3 315 1.17g 0.39g 0 0 9.3g 3mg 80.85g 43.29g 3.87g 6% 3% 6% 51%
Bread - Multigrain Bread 1 121 1.73g 0.23g 0 0 8.4g 158mg 27.24g 1.73g 5.57g 15% 10% 0 0
Bread - Wheat Bran Bread 1 179 2.45g 0.56g 0 0 2.9g 350mg 34.42g 6.97g 6.34g 12% 5% 0 0
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
Broccoli - 1 cup chopped broccoli 1 85 3.89g 0.73g 0 0 5.5g 433mg 9.9g 2.65g 5.69g 6% 8% 0 122%
Broccoli - 1 oz broccoli 1 10 0.1g 0.01g 0 0 0.7g 9mg 1.88g 0.48g 0.8g 1% 1% 4% 42%
Brown Rice - 1/4 cup Whole Grain Brown Rice 1 160 1g 0 0 0 1g 0 35g 0 4g 4% 2% 0 0
Butter - 1 pat 1 36 4.06g 2.57g 0 11mg 0 1mg 0 0 0.04g 0 0 2% 0
Butter - 1 tbsp butter 1 102 11.52g 7.29g 0 31mg 0 2mg 0.01g 0.01g 0.12g 0 0 7% 0
Candies - 1 miniature bar 1 37 2.08g 1g 0 2mg 0.2g 6mg 4.16g 3.6g 0.54g 1% 1% 0 0
Cereal - Cheerios Cheerios cereal 1 100 2g 0 0 0 3g 160mg 20g 1g 3g 45% 10% 10% 10%
Cereal - Honey Nut Cheerios Medley Crunch Honey Nut Cheerios Medley Crunch 2 240 3g 0 0 0 4g 240mg 48g 18g 6g 50% 20% 20% 20%
Cheese - Regular Cream Cheese 1 101 10.11g 6.37g 0 32mg 0 86mg 0.77g 0.06g 2.19g 2% 2% 8% 0
Chicken - 1 Roasted Breast 1 284 6.14g 1.74g 0 146mg 0 127mg 0 0 53.35g 10% 3% 1% 0
Chicken - Skinless Chicken Grilled Chicken Breast 1 82 0 0 0 41mg 0 157mg 0 0 17g 0 0 0 0
ChickenBreast - 4 oz Flame Grilled Chicken Breast 1 180 4g 1g 0 110mg 0 560mg 0 0 35g 0 0 0 0
Chili - 1 packet Tomato Chili Sauce 1 6 0.02g 0 0 0 0.4g 80mg 1.19g 0.63g 0.15g 0 0 0 2%
Eggs - 2 large 1 203 14.9g 4.49g 0 429mg 0 342mg 2.68g 2.11g 13.53g 8% 9% 13% 0
Fish - 1 piece Smoked Salmon 1 23 0.86g 0.19g 0 5mg 0 157mg 0 0 3.66g 1% 0 0 0
Green Beans - 1 cup green bean 1 34 0.13g 0.03g 0 0 3.7g 7mg 7.84g 1.54g 2g 6% 4% 0 30%
Hard Boiled Eggs - 1 medium egg 1 68 4.65g 1.43g 0 186mg 0 122mg 0.49g 0.49g 5.51g 3% 2% 0 0
Honey - 1 tbsp honey 1 64 0 0 0 0 0 1mg 17.3g 17.25g 0.06g 0 0 0 0
Iced Tea - 1 cup iced tea 1 2 0 0 0 0 0 7mg 0.67g 0.01g 0.02g 0 0 0 0
Milk - 1 cup milk 1 122 4.88g 2.965g 0 17mg 0 100mg 11.49g 12.59g 8.03g 0 28% 0 0
Milk - 1/2 cup milk 1 73 3.96g 2.28g 0 12mg 0 49mg 5.51g 6.42g 3.93g 0 14% 0 0
Milk - SILK ALMOND MILK 1 60 2.5g 0 0 0 1g 150mg 8g 7g 1g 4% 45% 10% 0
Oatmeal - 1 packet Plain 6 840 11.1g 1.98g 0 0 17.4g 1128mg 168.36g 60.78g 22.74g 174% 66% 0 0
Onions - 1 tbsp chopped onion 1 4 0.01g 0 0 0 0.1g 0 1.01g 0.43g 0.09g 0 0 0 1%
Orange Juice - Simply Orange Orange juice, Simply Orange pulp free 1 110 0 0 0 0 0 0 26g 23g 2g 0 2% 0 100%
Potatoes - 1 medium potato 1 203 9.52g 1.22g 0 0 3.4g 137mg 27.28g 1.22g 3.16g 7% 2% 0 41%
Scrambled Eggs - 1 large egg 1 98 7.14g 2.09g 0 213mg 0 247mg 1.15g 1.17g 6.81g 5% 4% 0 0
Steak - 1 large steak 1 391 13.86g 5.17g 0 142mg 0 790mg 0 0 62.3g 24% 3% 0 0
Strawberries - 1/2 cup strawberri 1 27 0.25g 0.01g 0 0 1.7g 1mg 6.37g 3.87g 0.56g 2% 1% 0 81%
Tea - 1 mug Green Tea 1 2 0 0.01g 0 0 0 2mg 0.47g 0 0 0 0 0 0
Toast - 1 thin slice toast 2 102 1.6g 0.36g 0 0 2g 208mg 18.48g 2.16g 3.58g 8% 4% 0 0
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%
Tortillas - 1 Corn Tortilla 1 52 0.68g 0.11g 0 0 1.5g 11mg 10.71g 0.21g 1.37g 2% 2% 0 0
Water - 16 fl oz Bottled Water 5 0 0 0 0 0 0 45mg 0 0 0 0 25% 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
Almonds - 10 almonds 1 69 6.08g 0.47g 0 0 1.4g 0 2.37g 0.58g 2.55g 3% 3% 0 0
Apples - 1 cup slices 1 53 0.14g 0.02g 0 0 1.4g 0 14.04g 11.11g 0.3g 0 1% 1% 7%
Apricots - 1 apricot 1 17 0.14g 0.01g 0 0 0.7g 0 3.89g 3.23g 0.49g 1% 0 13% 6%
Asparagus - 1 medium Spear 1 3 0.02g 0.01g 0 0 0.3g 0 0.62g 0.3g 0.35g 2% 0 2% 2%
Bagels - Cinnamon Raisin Bagel 1 243 1.51g 0.24g 0 0 2g 287mg 49.13g 5.32g 8.72g 19% 2% 1% 1%
Bagels - Multigrain Bagel 1 272 1.34g 0.19g 0 0 7.7g 520mg 55.08g 3.41g 11.84g 18% 4% 0 0
Bananas - 1 large banana 1 121 0.45g 0.15g 0 0 3.5g 1mg 31.06g 16.63g 1.48g 2% 1% 2% 20%
Bananas - 1 medium banana 5 525 1.95g 0.65g 0 0 15.5g 5mg 134.75g 72.15g 6.45g 10% 5% 10% 85%
Bread - Multigrain Bread 2 242 3.46g 0.46g 0 0 16.8g 316mg 54.48g 3.46g 11.14g 30% 20% 0 0
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
Breakfast Items - 1 slice Toasted Bread 1 70 0.96g 0.14g 0 0 0.6g 142mg 13.06g 1.14g 2.16g 4% 3% 0 0
Broccoli - 1 oz broccoli 1 10 0.1g 0.01g 0 0 0.7g 9mg 1.88g 0.48g 0.8g 1% 1% 4% 42%
Butter - 1 pat 1 36 4.06g 2.57g 0 11mg 0 1mg 0 0 0.04g 0 0 2% 0
Butter - 1 tbsp butter 1 102 11.52g 7.29g 0 31mg 0 2mg 0.01g 0.01g 0.12g 0 0 7% 0
Cereal - Essential Everday Honey Oats & Flakes 1 120 1g 0 0 0 1g 150mg 27g 8g 2g 50% 0 25% 25%
Cereal - Honey Nut Cheerios Medley Crunch Honey Nut Cheerios Medley Crunch 1 120 1.5g 0 0 0 2g 120mg 24g 9g 3g 25% 10% 10% 10%
Cheese - Regular Cream Cheese 1 101 10.11g 6.37g 0 32mg 0 86mg 0.77g 0.06g 2.19g 2% 2% 8% 0
ChickenBreast - 1 medium slice chickenbreast 1 23 0.5g 0.14g 0 12mg 0 55mg 0 0 4.31g 1% 0 0 0
ChickenBreast - 4 oz Flame Grilled Chicken Breast 1 180 4g 1g 0 110mg 0 560mg 0 0 35g 0 0 0 0
Coffee - 1 cup (6 fl oz) coffee 1 30 0.14g 0.08g 0 0 0 6mg 7.14g 6.54g 0.31g 0 0 0 0
Custom - Milk and Frozen Blueberries 2 374 8.26g 4.26g 0 30mg 8.4g 210mg 61.28g 51.2g 17.62g 4% 60% 2% 12%
Grapes - 1/2 cup grap 1 55 0.13g 0.04g 0 0 0.7g 2mg 14.48g 12.38g 0.58g 2% 1% 0 14%
Hard Boiled Eggs - 1 medium egg 1 68 4.65g 1.43g 0 186mg 0 122mg 0.49g 0.49g 5.51g 3% 2% 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%
Melons - 1 wedge 1 23 0.13g 0.04g 0 0 0.6g 11mg 5.63g 5.42g 0.58g 1% 1% 47% 42%
Milk - 1/2 cup milk 1 73 3.96g 2.28g 0 12mg 0 49mg 5.51g 6.42g 3.93g 0 14% 0 0
Oatmeal - 1 cup oatmeal 1 213 2.81g 0.5g 0 0 4.4g 285mg 42.63g 15.4g 5.76g 44% 16% 0 0
Oatmeal - 1 packet Plain 3 420 5.55g 0.99g 0 0 8.7g 564mg 84.18g 30.39g 11.37g 87% 33% 0 0
Oats - Instant Oats Cereal with Raisins and Spice made with Water 1 240 2.74g 0.48g 0 0 3.8g 362mg 48.77g 23.21g 4.97g 33% 17% 33% 1%
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%
Potatoes - 1 medium potato 1 203 9.52g 1.22g 0 0 3.4g 137mg 27.28g 1.22g 3.16g 7% 2% 0 41%
Scallops - Baked or Broiled Scallops 1 249 7.3g 1.23g 0 76mg 0 996mg 5.52g 0 38.22g 4% 6% 0 11%
Skim Milk - 1% Low Fat Milk 1 102 2.37g 1.55g 0 12mg 0 107mg 12.18g 12.69g 8.22g 0 29% 0 0
Strawberries - 1/2 cup strawberri 1 27 0.25g 0.01g 0 0 1.7g 1mg 6.37g 3.87g 0.56g 2% 1% 0 81%
String Cheese - 2% String Cheese Sticks 1 80 4.5g 3g 0 15mg 0 220mg 1g 0 8g 0 20% 0 0
Water - 16 fl oz Bottled Water 4 0 0 0 0 0 0 36mg 0 0 0 0 20% 0 0
Yogurt - Activia yogurt 1 110 2g 1g 0 5mg 0 65mg 20g 17g 4g 0 15% 0 0
Yogurt - Plain 1 154 3.8g 2.45g 0 15mg 0 172mg 17.25g 17.25g 12.86g 1% 45% 0 3%
Yogurt - Vanilla 1 208 3.06g 1.98g 0 12mg 0 162mg 33.81g 33.81g 12.08g 1% 42% 2% 3%
Yogurt - Yoplait-Source Source yogurt 3 105 0 0 0 0 0 165mg 15g 12g 12g 0 30% 12% 6%
  Total: 43317 1119.39g 365.865g 0 8675mg 681.6g 55387mg 6512.46g 2668.03g 2130.39g 2927% 2406% 12% 5688%
 
Print Date: May 17th, 2024