Nutrition Facts
Calories 1603  Calories from Fat 660
% Daily Value*
Total Fat 73.37g 133%
Saturated Fat 20.01g 118%
Polyunsaturated Fat 13.72g  
Monounsaturated Fat 34.14g
Cholesterol 363mg 142%
Sodium 2362mg 116%
Potassium 0mg  
Total Carbohydrates 105.22g 41%
Dietary Fiber 19.4g 91%
Sugars 51.29g  
Protein 138.44g  
Vitamin A 122%
Vitamin C 136%
Calcium 89%
Iron 89%
*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
Oatmeal - 1 packet Plain 1 140 1.85g 0.33g 0 0 2.9g 188mg 28.06g 10.13g 3.79g 29% 11% 0 0
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%
Tea - Leaf Tea 1 2 0 0.01g 0 0 0 7mg 0.71g 0 0 0 0 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
Lunch:
Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Total Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C
Almonds - 1/4 cup slivered 1 156 13.67g 1.05g 0 0 3.2g 0 5.33g 1.3g 5.74g 6% 7% 0 0
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%
Chicken - 1 Roasted Breast 1 386 15.25g 4.29g 0 165mg 0 139mg 0 0 58.41g 12% 3% 4% 0
Mayonnaise - Light Mayonnaise 1 49 4.96g 0.78g 0.02g 5mg 0 101mg 1.23g 0.65g 0.13g 0 0 1% 0
Seasoning - Lemon Juice 1 4 0 0 0 0 0.1g 0 1.32g 0.37g 0.06g 0 0 0 12%
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
Alfalfa - 1 tbsp Parsley 1 1 0.03g 0.01g 0 0 0.1g 2mg 0.24g 0.03g 0.11g 1% 0 6% 8%
Butter - 1 pat 1 36 4.06g 2.57g 0 11mg 0 1mg 0 0 0.04g 0 0 2% 0
Cheddar Cheese - 1/4 cup diced cheddar cheese 1 133 10.94g 6.96g 0 35mg 0 205mg 0.42g 0.17g 8.22g 1% 24% 7% 0
Chicken - 1 Roasted Breast 1 284 6.14g 1.74g 0 146mg 0 127mg 0 0 53.35g 10% 3% 1% 0
Garlic - 1 tsp garlic 1 4 0.01g 0 0 0 0.1g 0 0.93g 0.03g 0.18g 0 0 0 2%
Mushrooms - 1/2 cup pieces or slices 1 8 0.12g 0.02g 0 0 0.4g 2mg 1.15g 0.58g 1.08g 1% 0 0 1%
Olives - 1 cup sliced or chopped 1 156 14.99g 1.99g 0 0 4.1g 1440mg 7.18g 0.21g 1.22g 18% 10% 0 2%
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%
Seasoning - Lemon Juice 1 4 0 0 0 0 0.1g 0 1.32g 0.37g 0.06g 0 0 0 12%
Sour Cream - Fat Free Sour Cream 1 12 0 0 0 1mg 0 23mg 2.5g 0.06g 0.5g 0 2% 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 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
Melons - 1 wedge 1 23 0.13g 0.04g 0 0 0.6g 11mg 5.63g 5.42g 0.58g 1% 1% 47% 42%
Water - 16 fl oz Bottled Water 1 0 0 0 0 0 0 9mg 0 0 0 0 5% 0 0
  Total: 1603 73.37g 20.01g 0.02g 363mg 19.4g 2362mg 105.22g 51.29g 138.44g 89% 89% 0% 136%
 
Print Date: July 20th, 2024