Nutrition Facts
Calories 2349  Calories from Fat 665
% Daily Value*
Total Fat 73.88g 110%
Saturated Fat 21.66g 103%
Polyunsaturated Fat 13.28g  
Monounsaturated Fat 28.61g
Cholesterol 359mg 142%
Sodium 2559mg 127%
Potassium 0mg  
Total Carbohydrates 243.41g 97%
Dietary Fiber 19.6g 78%
Sugars 77.28g  
Protein 188.59g  
Vitamin A 740%
Vitamin C 528%
Calcium 232%
Iron 180%
*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
Blueberries - 1 oz blueberri 1 16 0.09g 0.01g 0 0 0.7g 0 4.11g 2.82g 0.21g 0 0 0 4%
Cereal - Total Whole Grain Cereal 1 100 0.5g 0 0 0 3g 190mg 23g 5g 2g 100% 100% 10% 100%
Milk - 1 cup milk 1 108 3.14g 2.05g 0 15mg 0 103mg 11.78g 12.5g 8.16g 0 29% 0 0
Oranges - 1 large orange 1 86 0.22g 0.03g 0 0 4.4g 0 21.62g 17.2g 1.73g 1% 7% 8% 163%
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 1 137 0.44g 0.28g 0 5mg 0 189mg 18.82g 18.82g 14.04g 1% 49% 0 4%
Lunch:
Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Total Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C
Broccoli - 1 oz Broccoli Leaves 2 16 0.2g 0.04g 0 0 0 16mg 2.98g 0 1.68g 2% 2% 182% 88%
Brown Rice - 1/4 cup Whole Grain Brown Rice 2 320 2g 0 0 0 2g 0 70g 0 8g 8% 4% 0 0
Carrots - 1 oz carrot 2 20 0.08g 0.02g 0 0 1g 44mg 4.68g 2.7g 0.36g 2% 2% 156% 8%
Chicken - 1 Roasted Breast 1 284 6.14g 1.74g 0 146mg 0 127mg 0 0 53.35g 10% 3% 1% 0
Green Beans - 1 oz green bean 1 9 0.03g 0.01g 0 0 1g 2mg 2.02g 0.4g 0.52g 2% 1% 0 8%
Honey - 1 tsp honey 1 21 0 0 0 0 0 0 5.71g 5.69g 0.02g 0 0 0 0
Teriyaki Sauce - 1 tbsp teriyaki sauce 1 13 0 0 0 0 0 284mg 2.54g 2.25g 0.95g 2% 0 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
Beef - 1 medium steak 1 514 30.62g 11.99g 0 167mg 0 761mg 0 0 55.67g 22% 3% 0 0
Broccoli - 1 oz Broccoli Leaves 2 16 0.2g 0.04g 0 0 0 16mg 2.98g 0 1.68g 2% 2% 182% 88%
Corn - 1/2 cup corn 1 66 0.82g 0.13g 0 0 1.6g 175mg 15.24g 2.87g 2.15g 4% 0 1% 12%
Mustard - 1 tsp mustard 1 3 0.16g 0.01g 0 0 0.2g 56mg 0.39g 0.14g 0.2g 0 0 0 0
Peas - 1/2 cup pea 1 59 0.29g 0.05g 0 0 3.7g 4mg 10.48g 4.11g 3.93g 6% 2% 11% 48%
Sweet Potato - 1/2 cup cubed sweet potato 1 57 0.03g 0.01g 0 0 2g 37mg 13.38g 2.78g 1.04g 2% 2% 189% 3%
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
Trail Mix - 1/2 cup trail mix 1 346 22.05g 4.16g 0 0 0 172mg 33.68g 0 10.35g 13% 6% 0 2%
Tuna - Tuna Fish in Oil 1 158 6.87g 1.09g 0 26mg 0 337mg 0 0 22.55g 3% 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0 0 0 9mg 0 0 0 0 5% 0 0
  Total: 2349 73.88g 21.66g 0 359mg 19.6g 2559mg 243.41g 77.28g 188.59g 180% 232% 0% 528%
 
Print Date: May 03rd, 2024