Nutrition Facts
Calories 2420  Calories from Fat 599
% Daily Value*
Total Fat 66.57g 87%
Saturated Fat 12.34g 51%
Polyunsaturated Fat 16.02g  
Monounsaturated Fat 32.12g
Cholesterol 118mg 41%
Sodium 2186mg 95%
Potassium 0mg  
Total Carbohydrates 365.31g 127%
Dietary Fiber 64.9g 225%
Sugars 128.25g  
Protein 118.69g  
Vitamin A 1015%
Vitamin C 410%
Calcium 133%
Iron 158%
*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 cup blueberri 2 166 0.96g 0.08g 0 0 7g 2mg 42.02g 28.88g 2.14g 4% 2% 4% 48%
Milk - 1/2 cup milk 1 43 0.22g 0.14g 0 2mg 0 64mg 5.94g 6.24g 4.18g 0 15% 0 2%
Oatmeal - Regular Oatmeal 1 145 2.39g 0.42g 0 0 3.7g 278mg 25.37g 0.56g 6.06g 8% 2% 0 0
Seeds - Flax Seeds 1 48 3.82g 0.33g 0 0 2.5g 3mg 2.62g 0.14g 1.66g 3% 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
Lunch:
Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Total Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C
Avocados - 1/2 avocado 1 161 14.73g 2.14g 0 0 6.7g 7mg 8.57g 0.66g 2.01g 3% 1% 3% 17%
Baby Carrots - 10 medium 2 70 0.26g 0.04g 0 0 3.6g 156mg 16.48g 9.52g 1.28g 10% 6% 552% 28%
Bread - Whole Wheat Bread 1 135 2.14g 0.47g 0 0 2.3g 276mg 24.51g 2.85g 4.75g 10% 5% 0 0
ChickenBreast - 1 slice chickenbreast 5 115 2.5g 0.7g 0 60mg 0 275mg 0 0 21.55g 5% 0 0 0
Lettuce - 1 cup shredded 2 10 0.1g 0.02g 0 0 1g 20mg 2g 0.56g 0.98g 4% 2% 106% 22%
Milk - 1/2 cup milk 1 43 0.22g 0.14g 0 2mg 0 64mg 5.94g 6.24g 4.18g 0 15% 0 2%
Spinach - 1 cup spinach 1 7 0.12g 0.02g 0 0 0.7g 24mg 1.09g 0.13g 0.86g 15% 10% 188% 47%
Tomatoes - 1 large tomato 1 33 0.36g 0.08g 0 0 2.2g 9mg 7.13g 4.79g 1.6g 3% 2% 30% 38%
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
Milk - 1/2 cup milk 1 43 0.22g 0.14g 0 2mg 0 64mg 5.94g 6.24g 4.18g 0 15% 0 2%
Mixed Vegetables - 1 oz mixed vegetabl 4 72 0.6g 0.12g 0 0 4.4g 52mg 15.28g 0 3.76g 8% 4% 116% 20%
Potatoes - 1 large potato 1 258 0.37g 0.1g 0 0 8.9g 22mg 57.97g 4.24g 6.2g 11% 3% 1% 121%
Roast Pork - 1 thick slice roast pork 1 156 9.19g 3.37g 0 52mg 0 139mg 0 0 17g 3% 1% 0 1%
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 - 10 almonds 2 138 12.16g 0.94g 0 0 2.8g 0 4.74g 1.16g 5.1g 6% 6% 0 0
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%
Bananas - 1 medium banana 1 105 0.39g 0.13g 0 0 3.1g 1mg 26.95g 14.43g 1.29g 2% 1% 2% 17%
Cereal - Cheerios Cheerios cereal 1 100 2g 0 0 0 3g 160mg 20g 1g 3g 45% 10% 10% 10%
Peanut Butter - 1 tbsp Reduced Fat 2 168 11.02g 2.4g 0 0 1.6g 174mg 11.56g 2.54g 8.4g 4% 2% 0 0
Pears - 1 medium pear 1 96 0.2g 0.01g 0 0 5.1g 2mg 25.66g 16.27g 0.63g 2% 2% 1% 12%
Rice Cakes - 1 regular cake 1 35 0.25g 0.05g 0 0 0.4g 29mg 7.34g 0.08g 0.74g 1% 0 0 0
Toast - 1 regular slice toast 2 136 2.12g 0.46g 0 0 2.6g 276mg 24.64g 2.88g 4.78g 10% 6% 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0 0 0 9mg 0 0 0 0 5% 0 0
Yogurt - Fage Greek Yogurt Fage 0% 1 65 0 0 0 0 0 42mg 4.5g 4.5g 12g 0 0 0 13%
  Total: 2420 66.57g 12.34g 0 118mg 64.9g 2186mg 365.31g 128.25g 118.69g 158% 133% 0% 410%
 
Print Date: April 23rd, 2024