Nutrition Facts
Calories 2314  Calories from Fat 786
% Daily Value*
Total Fat 87.32g 124%
Saturated Fat 11.91g 54%
Polyunsaturated Fat 17.29g  
Monounsaturated Fat 32.99g
Cholesterol 432mg 164%
Sodium 4355mg 206%
Potassium 0mg  
Total Carbohydrates 290.01g 110%
Dietary Fiber 65.8g 249%
Sugars 38.53g  
Protein 135.04g  
Vitamin A 30%
Vitamin C 470%
Calcium 291%
Iron 232%
*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
Cereal - uncle sam toasted whole wheat berry flakes and flaxseed 4 760 20g 2g 0 0 40g 540mg 152g 2g 28g 40% 16% 0 8%
Milk - SILK ALMOND MILK 1 60 2.5g 0 0 0 1g 150mg 8g 7g 1g 4% 45% 10% 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
Cereal - Total Whole Grain Cereal 1 100 0.5g 0 0 0 3g 190mg 23g 5g 2g 100% 100% 10% 100%
Milk - SILK ALMOND MILK 1 60 2.5g 0 0 0 1g 150mg 8g 7g 1g 4% 45% 10% 0
Shrimp - Steamed or Boiled 2 232 3.8g 0.72g 0 332mg 0 990mg 2g 0 44.52g 26% 12% 0 6%
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
Chicken Drumsticks - 1 small drumstick 2 110 3.6g 0.94g 0 58mg 0 266mg 0 0 17.96g 4% 0 0 0
Chicken Wings - 1 small wing 2 68 2.74g 0.76g 0 28mg 0 140mg 0 0 10.28g 2% 0 0 0
Cookies - Coconut Cookie 1 70 2.96g 1.91g 0 14mg 0.2g 35mg 10.59g 7.67g 0.68g 2% 1% 0 0
Kale - Cooked Kale (from Fresh) 4 276 16.84g 3.04g 0 0 10.4g 1356mg 29.52g 6.48g 9.88g 24% 36% 0 356%
Toast - 1 piece Melba Toast 12 240 1.92g 0.24g 0 0 3.6g 492mg 45.96g 0.6g 7.2g 12% 0 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
Almonds - 1 oz almond 2 338 29.96g 2.3g 0 0 6.6g 0 10.94g 2.78g 12.52g 14% 16% 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0 0 0 9mg 0 0 0 0 5% 0 0
  Total: 2314 87.32g 11.91g 0 432mg 65.8g 4355mg 290.01g 38.53g 135.04g 232% 291% 0% 470%
 
Print Date: April 20th, 2024