Nutrition Facts
Calories 1818  Calories from Fat 395
% Daily Value*
Total Fat 43.89g 68%
Saturated Fat 19.17g 96%
Polyunsaturated Fat 5.24g  
Monounsaturated Fat 14.11g
Cholesterol 116mg 39%
Sodium 2317mg 97%
Potassium 0mg  
Total Carbohydrates 293.13g 98%
Dietary Fiber 51g 204%
Sugars 121.88g  
Protein 82.08g  
Vitamin A 15%
Vitamin C 190%
Calcium 120%
Iron 94%
*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
Coffee - 1 cup (6 fl oz) coffee 1 6 0.15g 0.08g 0 0 0 6mg 0.84g 0.22g 0.33g 0 0 0 0
Honey - 1 tsp honey 1 21 0 0 0 0 0 0 5.71g 5.69g 0.02g 0 0 0 0
Oats - Oats 1 311 5.1g 0.9g 0 0 7.9g 3mg 54.27g 1.17g 12.96g 19% 4% 0 0
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 - 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
Yogurt - Plain 1 149 7.96g 5.14g 0 32mg 0 113mg 11.42g 11.42g 8.5g 1% 30% 0 2%
Lunch:
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%
Black Beans - 1 cup black bean 1 218 0.7g 0.18g 0 0 16.6g 922mg 39.74g 0 14.47g 11% 4% 0 4%
Fish - Tuna Fish in Water 1 73 1.68g 0.45g 0 24mg 0 214mg 0 0 13.38g 3% 1% 0 0
Salads - Mixed Salad Greens 1 9 0.13g 0.02g 0 0 1.1g 16mg 1.76g 0.48g 0.84g 4% 3% 0 14%
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
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
Dinner:
Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Total Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C
Cheese - Edam Cheese 1 101 7.88g 4.98g 0 25mg 0 274mg 0.41g 0.41g 7.08g 1% 21% 5% 0
Cucumbers - 1 small cucumber 1 19 0.25g 0.02g 0 0 1.1g 3mg 3.41g 2.18g 0.93g 2% 2% 2% 8%
Lettuce - 1 medium leaf 1 1 0.01g 0 0 0 0.1g 1mg 0.24g 0.14g 0.07g 0 0 1% 0
Salads - Mixed Salad Greens 1 9 0.13g 0.02g 0 0 1.1g 16mg 1.76g 0.48g 0.84g 4% 3% 0 14%
Tea - Herbal Tea 1 2 0 0.01g 0 0 0 2mg 0.47g 0 0 1% 0 0 0
Turkey Bacon - 1 slice Organic Turkey Bacon 1 35 1.5g 0 0 25mg 0 200mg 0 0 6g 2% 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0 0 0 9mg 0 0 0 0 5% 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
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 medium appl 1 72 0.23g 0.04g 0 0 3.3g 1mg 19.06g 14.34g 0.36g 1% 1% 2% 10%
Celery - 1 strip celery 3 3 0.03g 0 0 0 0.3g 9mg 0.36g 0.21g 0.09g 0 0 0 0
Chocolate - 1 bar (1.55 oz) 1 235 13.05g 6.26g 0 10mg 1.5g 35mg 26.14g 22.66g 3.37g 6% 8% 2% 0
Crackers - 1 Low Salt Whole Wheat Cracker 2 36 1.38g 0.28g 0 0 0.8g 20mg 5.48g 0.02g 0.7g 2% 0 0 0
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%
Raisins - 1/4 cup raisin 1 108 0.17g 0.02g 0 0 1.3g 4mg 28.7g 21.46g 1.11g 4% 2% 0 1%
Water - 16 fl oz Bottled Water 1 0 0 0 0 0 0 9mg 0 0 0 0 5% 0 0
  Total: 1818 43.89g 19.17g 0 116mg 51g 2317mg 293.13g 121.88g 82.08g 94% 120% 0% 190%
 
Print Date: May 19th, 2024