Nutrition Facts
Calories 2227  Calories from Fat 974
% Daily Value*
Total Fat 108.22g 147%
Saturated Fat 33.6g 146%
Polyunsaturated Fat 10.54g  
Monounsaturated Fat 26.48g
Cholesterol 948mg 343%
Sodium 6649mg 301%
Potassium 0mg  
Total Carbohydrates 214.73g 78%
Dietary Fiber 26.4g 96%
Sugars 110.9g  
Protein 136.48g  
Vitamin A 45%
Vitamin C 368%
Calcium 94%
Iron 72%
*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
Cheddar Cheese - 1 1/4" cube Medium Cheddar Cheese 1 120 10g 6g 0 30mg 0 200mg 1g 0 7g 0 0 10% 20%
Coffee - 1 cup (6 fl oz) coffee 6 12 0.24g 0 0 0 0 24mg 0.42g 0 1.26g 0 0 0 0
Mushrooms - 1 oz Brown Mushrooms (Crimini Italian) 1 6 0.03g 0 0 0 0.2g 2mg 1.17g 0.49g 0.71g 1% 0 0 0
Omelets - 1 cup (about 3.4 large eggs) egg Omelet 1 338 24.65g 7.2g 0 736mg 0 854mg 3.98g 4.04g 23.5g 18% 15% 0 0
Onions - 1 oz onion 1 12 0.02g 0.01g 0 0 0.4g 1mg 2.87g 1.21g 0.26g 0 1% 0 3%
Lunch:
Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Total Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C
Subway - 6" Cold Cut Combo 1 370 13g 4g 0 50mg 5g 1140mg 46g 7g 42g 20% 35% 15% 20%
Subway - Honey Mustard 3 240 3g 0 0 0 0 960mg 54g 45g 3g 0 0 0 6%
Subway - Lays Classic 1 230 15g 1.5g 0 0 2g 270mg 23g 0 3g 2% 0 0 15%
Subway - Pepperjack** 1 50 4g 2.5g 0 15mg 0 140mg 0 0 3g 0 10% 4% 4%
Dinner:
Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Total Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C
Onions - 1 medium onion 1 46 0.09g 0.03g 0 0 1.5g 3mg 11.12g 4.71g 1.01g 1% 2% 0 12%
Peppers - 1 large pepper 1 33 0.28g 0.1g 0 0 2.8g 5mg 7.61g 3.94g 1.41g 3% 2% 12% 220%
Pork Chops - 1 large chop 1 314 18.08g 6.79g 0 103mg 0 503mg 0 0 35.49g 6% 2% 0 1%
Squash - 1 large squash 1 196 12.11g 2.31g 0 0 7.4g 1418mg 22.32g 13.28g 4.71g 10% 14% 0 47%
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 2 144 0.46g 0.08g 0 0 6.6g 2mg 38.12g 28.68g 0.72g 2% 2% 4% 20%
Jerky - Beef Jerky 1 116 7.26g 3.08g 0 14mg 0.5g 627mg 3.12g 2.55g 9.41g 9% 1% 0 0
Water - 1 bottle (16 fl oz) Unsweetened Carbonated Water 5 0 0 0 0 0 0 500mg 0 0 0 0 10% 0 0
  Total: 2227 108.22g 33.6g 0 948mg 26.4g 6649mg 214.73g 110.9g 136.48g 72% 94% 0% 368%
 
Print Date: July 20th, 2024