Nutrition Facts
Calories 2164  Calories from Fat 431
% Daily Value*
Total Fat 47.93g 58%
Saturated Fat 17.97g 69%
Polyunsaturated Fat 6.88g  
Monounsaturated Fat 14.32g
Cholesterol 292mg 94%
Sodium 3405mg 136%
Potassium 0mg  
Total Carbohydrates 192.04g 62%
Dietary Fiber 19.1g 61%
Sugars 81.49g  
Protein 245.39g  
Vitamin A 9%
Vitamin C 316%
Calcium 141%
Iron 62%
*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
Breakfast Items - 1 cup Oatmeal 1 145 2.39g 0.42g 0 0 3.7g 278mg 25.37g 0.56g 6.06g 8% 2% 0 0
Egg Whites - 1 Cooked Egg White 4 68 0.24g 0 0 0 0 424mg 0.96g 0.92g 14.32g 0 0 0 0
Fish Oil - Sardine Fish Oil 1 41 4.5g 1.35g 0 32mg 0 0 0 0 0 0 0 0 0
Orange Juice - California Orange Juice from Concentrate 1 110 0.67g 0.07g 0 0 0 2mg 25.05g 0 1.99g 2% 2% 7% 177%
Skim Milk - 1 cup skim milk 1 86 0.44g 0.29g 0 5mg 0 127mg 11.88g 12.47g 8.35g 1% 30% 0 4%
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
ChickenBreast - 1 cup chickenbreast 1 221 4.78g 1.35g 0 113mg 0 535mg 0 0 41.53g 8% 2% 0 0
Rice - Flavored Brown Rice 1 232 4.51g 0.85g 0 0 2.6g 629mg 42.18g 0.91g 6.1g 5% 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
Dinner:
Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Total Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C
Broccoli - 1 cup chopped broccoli 1 85 3.89g 0.73g 0 0 5.5g 433mg 9.9g 2.65g 5.69g 6% 8% 0 122%
Steak - 1 medium steak 1 292 10.34g 3.86g 0 106mg 0 590mg 0 0 46.5g 18% 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
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%
Protein Powder - 100% Chocolate Whey Protein Powder 4 520 8g 4g 0 12mg 4g 200mg 12g 4g 104g 12% 36% 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0 0 0 9mg 0 0 0 0 5% 0 0
Yogurt - Fruit 1 292 7.94g 5.01g 0 24mg 0 140mg 45.64g 45.64g 10.49g 1% 36% 0 3%
  Total: 2164 47.93g 17.97g 0 292mg 19.1g 3405mg 192.04g 81.49g 245.39g 62% 141% 0% 316%
 
Print Date: May 01st, 2024