Nutrition Facts
Calories 729  Calories from Fat 260
% Daily Value*
Total Fat 28.86g INF%
Saturated Fat 10.63g INF%
Polyunsaturated Fat 4.78g  
Monounsaturated Fat 10.78g
Cholesterol 491mg INF%
Sodium 1199mg INF%
Potassium 0mg  
Total Carbohydrates 38.42g INF%
Dietary Fiber 4.4g INF%
Sugars 17.57g  
Protein 78.86g  
Vitamin A 27%
Vitamin C 83%
Calcium 64%
Iron 25%
*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
Water - 1 cup (8 fl oz) water 2 0 0 0 0 0 0 10mg 0 0 0 0 0 0 0
Yogurt - Light Fat Free Yogurt 1 100 0 0 0 5mg 0 85mg 19g 14g 5g 0 20% 15% 0
Lunch:
Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Total Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C
Coffee - 1 small (take-out) 1 2 0.05g 0.01g 0 0 0 5mg 0.09g 0 0.28g 0 0 0 0
Eggs - 1 large egg 1 93 7.33g 2.05g 0 217mg 0 98mg 0.42g 0.4g 6.48g 5% 3% 7% 0
Swiss Cheese - 1 slice swiss cheese 1 106 7.78g 4.98g 0 26mg 0 54mg 1.51g 0.37g 7.54g 0 22% 5% 0
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
Broccoli - 1 cup flowerets 1 46 2.1g 0.39g 0 0 3g 234mg 5.34g 1.43g 3.07g 3% 4% 0 66%
Garden Salad - Spinach Salad 1 107 4.82g 1.4g 0 77mg 1.4g 227mg 11.2g 1.28g 5.11g 7% 4% 0 11%
Tilapia - 1 fillet tilapia 1 128 3.77g 0.72g 0 101mg 0 380mg 0.39g 0.09g 21.73g 6% 9% 0 6%
Tilapia - 4 oz Cooked Tilapia 1 145 3.01g 1.07g 0 65mg 0 64mg 0 0 29.65g 4% 2% 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
Tea - 1 mug Green Tea 1 2 0 0.01g 0 0 0 2mg 0.47g 0 0 0 0 0 0
Water - 1 cup (8 fl oz) water 3 0 0 0 0 0 0 15mg 0 0 0 0 0 0 0
  Total: 729 28.86g 10.63g 0 491mg 4.4g 1199mg 38.42g 17.57g 78.86g 25% 64% 0% 83%
 
Print Date: April 25th, 2024