Nutrition Facts
Calories 1703  Calories from Fat 404
% Daily Value*
Total Fat 44.93g 73%
Saturated Fat 19.33g 102%
Polyunsaturated Fat 4.73g  
Monounsaturated Fat 15.57g
Cholesterol 346mg 121%
Sodium 2954mg 130%
Potassium 0mg  
Total Carbohydrates 157.7g 55%
Dietary Fiber 20.5g 86%
Sugars 91.53g  
Protein 170.75g  
Vitamin A 395%
Vitamin C 103%
Calcium 137%
Iron 83%
*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
Berries - 1/2 cup berri 1 41 0.24g 0.02g 0 0 1.7g 1mg 10.51g 7.22g 0.54g 1% 0 1% 12%
Milk - 1 cup milk 1 122 4.81g 3.07g 0 20mg 0 100mg 11.42g 12.35g 8.05g 0 28% 9% 1%
Protein Powder - 100% Whey Protein Powder 1 120 1g 0.5g 0 30mg 0 60mg 3g 1g 24g 0 14% 0 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0 0 0 15mg 0 0 0 0 0 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
Black Beans - 1/2 cup black bean 1 109 0.35g 0.09g 0 0 8.3g 461mg 19.87g 0 7.24g 11% 4% 0 4%
ChickenBreast - 4 oz 2 368 7.94g 2.24g 0 188mg 0 888mg 0 0 68.9g 12% 4% 0 0
Corn - 1/2 cup corn 1 66 0.82g 0.13g 0 0 1.6g 175mg 15.24g 2.87g 2.15g 4% 0 1% 12%
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%
Peppers - 1 tbsp pepper 1 2 0.03g 0.01g 0 0 0.2g 0 0.56g 0.39g 0.09g 0 0 6% 30%
Tomatoes - 1 wedge 1 6 0.06g 0.01g 0 0 0.4g 2mg 1.22g 0.82g 0.27g 0 0 5% 6%
Water - 1 cup (8 fl oz) water 3 0 0 0 0 0 0 15mg 0 0 0 0 0 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
Butter - 1 pat 2 72 8.12g 5.14g 0 22mg 0 58mg 0 0 0.08g 0 0 4% 0
Frozen Yogurt - 1 cup Flavored Frozen Yogurt (Other Than Chocolate) 1 210 2.7g 1.74g 0 10mg 0 122mg 38.24g 38.22g 9.14g 1% 32% 0 2%
Garlic - 1 clove Cooked Garlic 1 3 0.01g 0 0 0 0 0 0.66g 0.02g 0.13g 0 0 0 1%
Ground Beef - 1 medium patty ground beef 1 224 14.62g 5.59g 0 76mg 0 338mg 0 0 21.7g 12% 2% 0 0
Spinach - Cooked Spinach (Fresh) 1 74 4.16g 0.77g 0 0 4.3g 527mg 6.81g 0.78g 5.33g 36% 24% 0 29%
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%
Water - 1 cup (8 fl oz) water 2 0 0 0 0 0 0 10mg 0 0 0 0 0 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
Water - 1 cup (8 fl oz) water 2 0 0 0 0 0 0 10mg 0 0 0 0 0 0 0
Yogurt - chobani greek yoguart vanilla non fat 1 170 0 0 0 0 0 100mg 23g 22g 21g 2% 25% 0 0
  Total: 1703 44.93g 19.33g 0 346mg 20.5g 2954mg 157.7g 91.53g 170.75g 83% 137% 0% 103%
 
Print Date: June 12th, 2021