Nutrition Facts
Calories 1703  Calories from Fat 217
% Daily Value*
Total Fat 24.11g 37%
Saturated Fat 4.82g 24%
Polyunsaturated Fat 4.81g  
Monounsaturated Fat 6.5g
Cholesterol 368mg 123%
Sodium 2429mg 101%
Potassium 0mg  
Total Carbohydrates 229.2g 76%
Dietary Fiber 49.3g 197%
Sugars 95.35g  
Protein 155.2g  
Vitamin A 464%
Vitamin C 112%
Calcium 73%
Iron 75%
*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
Bananas - 1 medium banana 1 105 0.39g 0.13g 0 0 3.1g 1mg 26.95g 14.43g 1.29g 2% 1% 2% 17%
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
Eggs - 1 medium egg 1 65 4.37g 1.36g 0 186mg 0 62mg 0.34g 0.34g 5.54g 4% 2% 4% 0
Flatbread - Flatbread Light Original 1 90 2.5g 0 0 0 9g 320mg 12g 0 9g 8% 2% 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
Apples - 1/2 medium 2 62 0.16g 0.02g 0 0 1.6g 0 16.34g 12.92g 0.34g 0 0 0 8%
Cottage Cheese - Cub Fat Free Cottage Cheese 1 80 0 0 0 5mg 0 450mg 5g 4g 13g 0 10% 4% 0
Flatbread - Flatbread Light Original 1 90 2.5g 0 0 0 9g 320mg 12g 0 9g 8% 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
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
Asparagus - 1 cup asparagu 1 27 0.16g 0.06g 0 0 2.8g 3mg 5.2g 2.52g 2.95g 16% 3% 20% 12%
Berries - 1/2 cup berri 1 32 0.4g 0.01g 0 0 4g 1mg 7.34g 2.72g 0.74g 2% 2% 0 27%
Brown Rice - Long-Grain Brown Rice 1 216 1.76g 0.35g 0 0 3.5g 10mg 44.77g 0.68g 5.03g 5% 2% 0 0
Chicken - 1 Roasted Breast 1 284 6.14g 1.74g 0 146mg 0 127mg 0 0 53.35g 10% 3% 1% 0
Mixed Vegetables - Cooked Mixed Vegetables 1 151 3.96g 0.75g 0 0 8g 466mg 23.82g 5.72g 5.2g 8% 4% 0 10%
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
Apples - 1/2 medium 2 62 0.16g 0.02g 0 0 1.6g 0 16.34g 12.92g 0.34g 0 0 0 8%
Bananas - 1 medium banana 1 105 0.39g 0.13g 0 0 3.1g 1mg 26.95g 14.43g 1.29g 2% 1% 2% 17%
Carrots - 1 cup chopped carrot 1 52 0.31g 0.05g 0 0 3.6g 88mg 12.26g 5.81g 1.19g 2% 4% 430% 13%
Water - 16 fl oz Bottled Water 1 0 0 0 0 0 0 9mg 0 0 0 0 5% 0 0
Yogurt - Dannon Oikos Greek Nonfat Yogurt 1 120 0 0 0 5mg 0 45mg 19g 18g 12g 0 15% 0 0
  Total: 1703 24.11g 4.82g 0 368mg 49.3g 2429mg 229.2g 95.35g 155.2g 75% 73% 0% 112%
 
Print Date: July 20th, 2024