Nutrition Facts
Calories 2480  Calories from Fat 676
% Daily Value*
Total Fat 75.09g 94%
Saturated Fat 15.72g 63%
Polyunsaturated Fat 16.18g  
Monounsaturated Fat 38.14g
Cholesterol 229mg 76%
Sodium 2866mg 119%
Potassium 0mg  
Total Carbohydrates 306.04g 102%
Dietary Fiber 43.4g 145%
Sugars 64.63g  
Protein 162.49g  
Vitamin A 298%
Vitamin C 113%
Calcium 109%
Iron 131%
*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 - 1/4 cup blueberri 1 21 0.12g 0.01g 0 0 0.9g 0 5.25g 3.61g 0.27g 1% 0 0 6%
Milk - 1 cup milk 1 122 4.81g 3.07g 0 20mg 0 100mg 11.42g 12.35g 8.05g 0 28% 9% 1%
Oatmeal - 1 cup oatmeal 1 213 2.81g 0.5g 0 0 4.4g 285mg 42.63g 15.4g 5.76g 44% 16% 0 0
Raisins - 1 oz raisin 1 84 0.13g 0.02g 0 0 1g 3mg 22.17g 16.57g 0.86g 3% 1% 0 1%
Water - 16 fl oz Bottled Water 2 0 0 0 0 0 0 18mg 0 0 0 0 10% 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
Baked Potatoes - 1 medium baked potato 2 388 7.84g 1.5g 0 0 7.4g 836mg 73.08g 4.06g 8.64g 20% 6% 0 56%
Chicken - 1 Fried Breast 1 322 8.1g 2.22g 0 157mg 0 136mg 0.88g 0 57.52g 11% 3% 1% 0
Mixed Vegetables - 1 package (10 oz) 1 182 1.48g 0.28g 0 0 11.4g 133mg 38.23g 0 9.46g 15% 7% 288% 49%
Olive Oil - 1 tbsp olive oil 1 119 13.5g 1.86g 0 0 0 0 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
Egg Whites - Egg Whites Omelet - 4 Eggs 1 146 9g 1g 0 0 1g 213mg 3g 1g 13g 0 0 0 0
Oatmeal - 1/4 cup Oats 1 152 2.69g 0.48g 0 0 4.1g 1mg 25.85g 0 6.59g 10% 2% 0 0
Salami - Turkey Salami 1 43 2.66g 0.79g 0 22mg 0 285mg 0.11g 0.11g 4.34g 2% 1% 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
Almond Milk - 1 cup almond milk 1 59 3.51g 0.27g 0 0 0.8g 5mg 6.33g 5.3g 1.48g 2% 2% 0 0
Almonds - 1 almond 6 42 3.66g 0.3g 0 0 0.6g 0 1.44g 0.36g 1.56g 0 0 0 0
Bagels - 100% Whole Wheat Bagel 1 280 1.54g 0.26g 0 0 9.9g 570mg 59.82g 2.06g 11.64g 19% 3% 0 0
Peanut Butter - Reduced Fat 1 187 12.24g 2.66g 0 0 1.9g 194mg 12.83g 2.81g 9.32g 4% 1% 0 0
Protein Powder - 100% Whey Protein Powder 1 120 1g 0.5g 0 30mg 0 60mg 3g 1g 24g 0 14% 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0 0 0 9mg 0 0 0 0 5% 0 0
  Total: 2480 75.09g 15.72g 0 229mg 43.4g 2866mg 306.04g 64.63g 162.49g 131% 109% 0% 113%
 
Print Date: April 13th, 2021