Nutrition Facts Calories 1904  Calories from Fat 327 % Daily Value* Total Fat 36.33g 59% Saturated Fat 10.6g 56% Polyunsaturated Fat 8.45g   Monounsaturated Fat 11.58g Cholesterol 342mg 120% Sodium 3734mg 164% Potassium 0mg   Total Carbohydrates 260.12g 91% Dietary Fiber 39.1g 165% Sugars 89.41g   Protein 116.8g   Vitamin A 115% Vitamin C 435% Calcium 257% Iron 381% *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 Bread - Multigrain Bread 1 131 1.98g 0.42g 0 0 3.3g 253mg 24.13g 5.23g 5.2g 10% 5% 0 0 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 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% Tea - 1 mug (8 fl oz) tea 2 46 2.22g 1.28g 0 6mg 0.2g 38mg 4.02g 3.68g 2.52g 0 6% 2% 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 Meatballs - 1 medium meatball 4 168 4.64g 1.52g 0 84mg 0.4g 484mg 7.76g 1.64g 22g 284% 140% 88% 196% Mushrooms - Cooked Mushrooms 1 22 0.37g 0.05g 0 0 1.7g 186mg 4.1g 1.71g 1.68g 8% 0 0 5% Parmesan Cheese - 1 tbsp parmesan cheese 2 44 2.86g 1.74g 0 8mg 0 152mg 0.4g 0.08g 3.84g 0 12% 0 0 Pasta - Whole Wheat Pasta 1 174 0.76g 0.14g 0 0 6.3g 4mg 37.16g 1.12g 7.46g 8% 2% 0 0 Pasta Sauce - Tomato Sauce 1 39 0.29g 0.04g 0 0 1.8g 642mg 9.03g 5.21g 1.62g 7% 2% 9% 14% 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% 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 Berries - 1 cup whole 1 46 0.43g 0.02g 0 0 2.9g 1mg 11.06g 6.71g 0.96g 3% 2% 0 141% Brown Rice - 1 cup Organic Brown Rice 1 160 1g 0 0 0 2.5g 0 34g 0 4g 4% 2% 0 0 Red Wine - Cabernet Sauvignon 1 123 0 0 0 0 0 0 3.82g 0 0.1g 0 0 0 0 Salmon - 4 oz 1 130 5.75g 1g 0 47mg 0 355mg 0.37g 0.08g 18.22g 4% 1% 0 3% Stir Frys - Asian Stir Fry Vegetables 1 35 0 0 0 0 2g 20mg 6g 3g 1g 0 2% 8% 20% 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 Snack: Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Tot. 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% Popcorn - Air Popped 2 62 0.72g 0.1g 0 0 2.4g 2mg 12.44g 0.14g 2.08g 2% 0 0 0 Puddings - Fat Free Chocolate Vanilla Pudding 100 Calorie Pack 1 100 0 0 0 0 0 210mg 24g 17g 1g 0 10% 0 0 Tea - 1 mug (8 fl oz) tea 2 46 2.22g 1.28g 0 6mg 0.2g 38mg 4.02g 3.68g 2.52g 0 6% 2% 0 Water - 16 fl oz Bottled Water 1 0 0 0 0 0 0 9mg 0 0 0 0 5% 0 0   Total: 1904 36.33g 10.6g 0 342mg 39.1g 3734mg 260.12g 89.41g 116.8g 381% 257% 0% 435%

Print Date: April 30th, 2024