Nutrition Facts
Calories 764  Calories from Fat 242
% Daily Value*
Total Fat 26.89g 64%
Saturated Fat 10.17g 78%
Polyunsaturated Fat 5.69g  
Monounsaturated Fat 8.75g
Cholesterol 56mg 29%
Sodium 1820mg 117%
Potassium 0mg  
Total Carbohydrates 111.16g 57%
Dietary Fiber 17.9g 110%
Sugars 37.61g  
Protein 33.4g  
Vitamin A 47%
Vitamin C 2%
Calcium 46%
Iron 133%
*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 - Bran Flakes 2 256 1.76g 0.32g 0 0 14g 586mg 64.32g 15.12g 7.52g 120% 4% 40% 0
Coffee - 1 cup (6 fl oz) coffee 1 30 0.14g 0.08g 0 0 0 6mg 7.14g 6.54g 0.31g 0 0 0 0
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%
Lunch:
Name Servings Calories Tot. Fat Sat. Fat Trans. Fat Cholesterol Fiber Sodium Total Carbs Sugar Protein Iron Calcium Vitamin A Vitamin C
Cheddar Cheese - 1 slice cheddar cheese 1 113 9.28g 5.91g 0 29mg 0 174mg 0.36g 0.15g 6.97g 1% 20% 6% 0
Ham - Deli Sliced Ham 2 68 3.52g 1.14g 0 22mg 0 536mg 0.96g 0 7.66g 2% 0 0 0
Margarine - 1 amount per slice of bread/roll 2 76 8.52g 1.44g 0 0 0 114mg 0 0 0.08g 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
Whole Wheat Bread - 1 regular slice whole wheat bread 2 138 2.36g 0.52g 0 0 3.8g 296mg 25.82g 3.12g 5.44g 10% 4% 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
Tea - 1 mug (8 fl oz) tea 1 40 1.09g 0.62g 0 3mg 0.1g 19mg 6.62g 6.44g 1.24g 0 3% 1% 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0 0 0 5mg 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
Water - 1 cup (8 fl oz) water 2 0 0 0 0 0 0 10mg 0 0 0 0 0 0 0
  Total: 764 26.89g 10.17g 0 56mg 17.9g 1820mg 111.16g 37.61g 33.4g 133% 46% 0% 2%
 
Print Date: May 05th, 2024