Nutrition Facts
Calories 2407  Calories from Fat 740
% Daily Value*
Total Fat 82.27g 99%
Saturated Fat 35.4g 136%
Polyunsaturated Fat 4.39g  
Monounsaturated Fat 9.89g
Cholesterol 242mg 78%
Sodium 3284mg 132%
Potassium 0mg  
Total Carbohydrates 311.62g 100%
Dietary Fiber 68.2g 219%
Sugars 33.27g  
Protein 150.28g  
Vitamin A 49%
Vitamin C 32%
Calcium 194%
Iron 102%
*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 2 380 10g 1g 0 0 20g 270mg 76g 1g 14g 20% 8% 0 4%
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 3 0 0 0 0 0 0 15mg 0 0 0 0 0 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
Meatless Foods - Gardenburger Portabella 1 100 2.5g 1g 0 3mg 5g 490mg 17g 0.5g 4g 4% 4% 10% 2%
Meatless Foods - Gardenburger Sun-Dried Tomato Basil 1 100 2.5g 0.5g 0 4mg 4g 270mg 17g 2g 4g 4% 2% 4% 4%
Water - 1 cup (8 fl oz) water 3 0 0 0 0 0 0 15mg 0 0 0 0 0 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
Bananas - 1 oz banana 2 50 0.18g 0.06g 0 0 1.4g 0 12.96g 6.94g 0.62g 0 0 0 8%
Cereal - uncle sam toasted whole wheat berry flakes and flaxseed 3 570 15g 1.5g 0 0 30g 405mg 114g 1.5g 21g 30% 12% 0 6%
Cod - Steamed or Poached Cod 2 174 1.34g 0.18g 0 78mg 0 136mg 0 0 38.06g 4% 2% 0 8%
Milk - SILK ALMOND MILK 2 120 5g 0 0 0 2g 300mg 16g 14g 2g 8% 90% 20% 0
Pita Bread - 1 medium pita 1 123 0.64g 0.1g 0 0 2.4g 188mg 25.11g 0.12g 4.71g 9% 1% 0 0
Vegetable Oil - Coconut Oil 1 117 13.6g 11.76g 0 0 0 0 0 0 0 0 0 0 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0 0 0 10mg 0 0 0 0 0 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
ChickenBreast - 1 small breast 1 246 5.31g 1.5g 0 126mg 0 594mg 0 0 46.14g 9% 2% 0 0
Colby Cheese - 1 cubic inch colby cheese 1 67 5.46g 3.44g 0 16mg 0 103mg 0.44g 0.09g 4.04g 1% 12% 3% 0
Pita Bread - 1 medium pita 1 123 0.64g 0.1g 0 0 2.4g 188mg 25.11g 0.12g 4.71g 9% 1% 0 0
String Cheese - String-Ums Mozzarella String Cheese 1 60 4g 2.5g 0 15mg 0 140mg 0 0 6g 0 15% 2% 0
Vegetable Oil - Coconut Oil 1 117 13.6g 11.76g 0 0 0 0 0 0 0 0 0 0 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0 0 0 10mg 0 0 0 0 0 0 0
  Total: 2407 82.27g 35.4g 0 242mg 68.2g 3284mg 311.62g 33.27g 150.28g 102% 194% 0% 32%
 
Print Date: April 20th, 2024