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Nutritional Analysis
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Meal Planner For: Plan 1, Meal


For the Date Range: 10/20/2010 to 10/26/2010

DAY # 1

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories


Breakfast - scamble eggs together if desired
1 1 cup Blackberries, raw 2.00 13.84 0.71 61.92
2 each Egg - boiled white only 7.00 0.60 0.00 34.00
1 1 large Egg, whole, hard-boiled 6.29 0.56 5.31 77.50
0.5 1 cup, diced Pineapple, raw, all varieties 0.42 9.79 0.09 37.20
2 1 tablespoon Seeds, flaxseed 4.39 6.93 10.12 128.16
Totals: 20.10 31.72 16.22 338.78

AM Snack
1 1 large (8" to 8- Bananas, raw 1.48 31.06 0.45 121.04
7/8" long)
10 1 almond Nuts, almonds 2.13 1.97 5.06 57.80
Totals: 3.61 33.04 5.51 178.84

Lunch
3 1 spear, large (7- Asparagus, raw 1.32 2.33 0.07 12.00
1/4" to 8-1/2")
1 0.5 cup, chopped Broccoli, raw 1.24 2.92 0.16 14.96
or diced
2 cup Milk, Almond 4.00 20.00 5.00 140.00
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00
1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20
Totals: 18.88 56.59 7.36 343.16

PM Snack
2 table spoon Almond Butter 4.00 6.00 18.00 202.00
2 each Rice cake - plain, unsalted, Quaker 1.60 14.40 0.60 70.00
Totals: 5.60 20.40 18.60 272.00

Dinner
4 1 spear, medium Asparagus, raw 1.41 2.48 0.08 12.80
(5-1/4" to 7" long)
2 0.5 cup, chopped Broccoli, raw 2.48 5.84 0.33 29.92
or diced
2 3 oz Fish, roughy, orange, cooked, dry heat 38.49 0.00 1.53 178.50
1 1 wedge yields Lemon juice, raw 0.02 0.52 0.00 1.50
0.5 table spoon Olive oil - pure 0.00 0.00 7.00 65.00
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00
1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20
Totals: 54.72 40.19 11.06 463.92
Evening Snack
2 medium Carrots - baby, raw 0.20 1.60 0.20 8.00
1 each Celery - raw stalk trimmed 0.50 2.00 0.00 10.00
0.5 1 cup Parsley, raw 0.89 1.90 0.24 10.80
Totals: 1.59 5.50 0.44 28.80
Actual Totals for Day # 1: 104.51 187.43 59.19 1625.50
Actual % of Total Calories: 24.58 44.09 31.33
DAY # 2

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories


Breakfast
0.5 1 cup Blueberries, raw 0.54 10.51 0.24 41.33
5 each Egg - boiled white only 17.50 1.50 0.00 85.00
1 1 tablespoon Seeds, flaxseed 2.19 3.47 5.06 64.08
1 1 cup, sliced Strawberries, raw 1.11 12.75 0.50 53.12
Totals: 21.34 28.22 5.80 243.53

AM Snack
1 table spoon Almond Butter 2.00 3.00 9.00 101.00
1 each Apple - medium with peel 0.30 21.00 0.50 81.00
Totals: 2.30 24.00 9.50 182.00

Lunch
0.25 1 cup flowerets Broccoli, flower clusters, raw 0.53 0.93 0.06 4.97
3 medium Carrots - baby, raw 0.30 2.40 0.30 12.00
0.5 1 cup Grapefruit juice, white, raw 0.62 11.36 0.12 48.17
1 cup Lentil - boiled 17.80 39.80 0.80 230.00
1 1 leaf Spinach, raw 0.29 0.36 0.04 2.30
1 1 cup, sliced Strawberries, raw 1.11 12.75 0.50 53.12
0.5 1/2 cup tomato, diced 0.38 2.09 0.15 9.50
Totals: 21.03 69.69 1.97 360.05

PM Snack
3 table spoon Almond Butter 6.00 9.00 27.00 303.00
2 each Rice cake - plain, unsalted, Quaker 1.60 14.40 0.60 70.00
Totals: 7.60 23.40 27.60 373.00

Dinner
0.25 1 cup Beans, kidney, all types, boiled, no salt 3.84 10.09 0.22 56.20
0.5 table spoon Olive oil - pure 0.00 0.00 7.00 65.00
1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20
1 1 cup (8 fl oz) Tea, herb, chamomile, brewed 0.00 0.47 0.00 2.37
1 1/2 cup tomato, diced 0.77 4.18 0.30 19.00
1 1/2 cup zucchini, boiled, drained 0.58 3.54 0.05 14.40
Totals: 14.90 30.62 8.89 235.17

Evening Snack
20 1 almond Nuts, almonds 4.25 3.95 10.13 115.60
1 1 miniature box Raisins, seedless 0.43 11.09 0.06 41.86
(.5 oz)
0.25 ounce(s) Walnuts, dried 1.04 1.52 3.80 44.50
Totals: 5.72 16.55 13.99 201.96
Actual Totals for Day # 2: 72.90 192.48 67.75 1595.71
Actual % of Total Calories: 17.45 46.07 36.48
DAY # 3

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories


Breakfast
1 1 cup Blackberries, raw 2.00 13.84 0.71 61.92
5 each Egg - boiled white only 17.50 1.50 0.00 85.00
1 table spoon Onion - chopped 0.10 0.90 0.00 4.00
1 1 cup Spinach, boiled, drained, no salt 5.35 6.75 0.47 41.40
1 small Tomato - sm. w/peel, 2.5" diam. 1.00 5.70 0.40 26.00
Totals: 25.95 28.69 1.57 218.32

AM Snack
2 table spoon Almond Butter 4.00 6.00 18.00 202.00
1 1 large (8" to 8- Bananas, raw 1.48 31.06 0.45 121.04
7/8" long)
Totals: 5.48 37.06 18.45 323.04

Lunch
3 1 spear, large (7- Asparagus, raw 1.32 2.33 0.07 12.00
1/4" to 8-1/2")
2 0.5 cup, chopped Broccoli, raw 2.48 5.84 0.33 29.92
or diced
1 cup Milk, Almond 2.00 10.00 2.50 70.00
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00
1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20
Totals: 18.13 49.51 5.02 288.12

PM Snack
25 each Grapes - American 0.50 10.25 0.00 50.00
1 1 oz Nuts, cashew nuts, dry roasted, no salt added 4.34 9.27 13.14 162.73
Totals: 4.84 19.52 13.14 212.73

Dinner
4 1 spear, medium Asparagus, raw 1.41 2.48 0.08 12.80
(5-1/4" to 7" long)
2 0.5 cup, chopped Broccoli, raw 2.48 5.84 0.33 29.92
or diced
1 1 wedge yields Lemon juice, raw 0.02 0.52 0.00 1.50
0.5 table spoon Olive oil - pure 0.00 0.00 7.00 65.00
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00
1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20
3 ounce(s) Tofu - soybean curd cake 6.90 1.50 4.20 66.00
Totals: 23.14 41.69 13.73 351.42

Evening Snack
15 1 almond Nuts, almonds 3.19 2.96 7.60 86.70
1 each Plum - fresh, 2.25" diam 0.50 8.60 0.40 36.00
Totals: 3.69 11.56 8.00 122.70
Actual Totals for Day # 3: 81.22 188.03 59.91 1516.33
Actual % of Total Calories: 20.10 46.54 33.36
DAY # 4

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories


Breakfast
1 1 cup Blackberries, raw 2.00 13.84 0.71 61.92
2 each Egg - boiled white only 7.00 0.60 0.00 34.00
1 1 large Egg, whole, hard-boiled 6.29 0.56 5.31 77.50
1 1 cup, diced Pineapple, raw, all varieties 0.84 19.58 0.19 74.40
1 1 tablespoon Seeds, flaxseed 2.19 3.47 5.06 64.08
Totals: 18.32 38.04 11.26 311.90

AM Snack
15 1 cherry Cherries, sweet, raw 1.11 16.81 0.21 66.15
1 ounce(s) Walnuts, dried 4.17 6.07 15.20 178.00
Totals: 5.28 22.88 15.41 244.15
Lunch
3 1 spear, large (7- Asparagus, raw 1.32 2.33 0.07 12.00
1/4" to 8-1/2")
1 0.5 cup, chopped Broccoli, raw 1.24 2.92 0.16 14.96
or diced
1 cup Milk, Almond 2.00 10.00 2.50 70.00
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00
1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20
Totals: 16.88 46.59 4.86 273.16

PM Snack
2 table spoon Almond Butter 4.00 6.00 18.00 202.00
2 each Rice cake - plain, unsalted, Quaker 1.60 14.40 0.60 70.00
Totals: 5.60 20.40 18.60 272.00

Dinner
4 1 spear, medium Asparagus, raw 1.41 2.48 0.08 12.80
(5-1/4" to 7" long)
2 0.5 cup, chopped Broccoli, raw 2.48 5.84 0.33 29.92
or diced
2 3 oz Fish, roughy, orange, cooked, dry heat 38.49 0.00 1.53 178.50
1 1 wedge yields Lemon juice, raw 0.02 0.52 0.00 1.50
0.5 table spoon Olive oil - pure 0.00 0.00 7.00 65.00
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00
1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20
Totals: 54.72 40.19 11.06 463.92

Evening Snack
2 medium Carrots - baby, raw 0.20 1.60 0.20 8.00
1 each Celery - raw stalk trimmed 0.50 2.00 0.00 10.00
0.5 1 cup Parsley, raw 0.89 1.90 0.24 10.80
Totals: 1.59 5.50 0.44 28.80
Actual Totals for Day # 4: 102.41 173.60 61.62 1593.93
Actual % of Total Calories: 24.70 41.87 33.44
DAY # 5

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories


Breakfast
0.5 each Apple - medium with peel 0.15 10.50 0.25 40.50
1 1 cup Blackberries, raw 2.00 13.84 0.71 61.92
5 each Egg Whites - scrambled/boiled 17.50 1.50 0.00 85.00
1 1 tablespoon Seeds, flaxseed 2.19 3.47 5.06 64.08
Totals: 21.85 29.30 6.01 251.50

AM Snack
2 table spoon Almond Butter 4.00 6.00 18.00 202.00
2 each Rice cake - plain, unsalted, Quaker 1.60 14.40 0.60 70.00
Totals: 5.60 20.40 18.60 272.00

Lunch
3 1 spear, medium Asparagus, raw 1.06 1.86 0.06 9.60
(5-1/4" to 7" long)
1 spear Broccoli 5.00 4.00 1.00 40.00
0.5 cup Brown Rice - cooked 2.45 24.85 0.60 116.00
1 cup Lentil - boiled 17.80 39.80 0.80 230.00
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00
Totals: 28.91 89.51 3.26 493.60

PM Snack
15 1 cherry Cherries, sweet, raw 1.11 16.81 0.21 66.15
1 ounce(s) Walnuts, dried 4.17 6.07 15.20 178.00
Totals: 5.28 22.88 15.41 244.15

Dinner
0.33 1 fruit without Avocados, raw, California 1.12 4.93 8.80 95.34
skin and seeds
0.25 1 cup Beans, black, boiled, no salt 3.81 10.20 0.23 56.76
1 medium Salad - med. garden w/tomato, onion 1.95 14.25 0.60 74.00
1 small Tomato - sm. w/peel, 2.5" diam. 1.00 5.70 0.40 26.00
Totals: 7.88 35.08 10.03 252.10

Evening Snack
10 1 almond Nuts, almonds 2.13 1.97 5.06 57.80
1 each Plum - fresh, 2.25" diam 0.50 8.60 0.40 36.00
Totals: 2.63 10.57 5.46 93.80
Actual Totals for Day # 5: 72.14 207.75 58.78 1607.15
Actual % of Total Calories: 17.50 50.41 32.09
DAY # 6

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories


Breakfast
1 1 cup Blackberries, raw 2.00 13.84 0.71 61.92
2 each Egg - boiled white only 7.00 0.60 0.00 34.00
1 1 large Egg, whole, hard-boiled 6.29 0.56 5.31 77.50
1 1 cup, diced Pineapple, raw, all varieties 0.84 19.58 0.19 74.40
2 1 tablespoon Seeds, flaxseed 4.39 6.93 10.12 128.16
Totals: 20.52 41.51 16.31 375.98

AM Snack
1 cup Grapes, Concord 0.00 15.80 0.30 62.00
1 each Rice cake - plain, unsalted, Quaker 0.80 7.20 0.30 35.00
Totals: 0.80 23.00 0.60 97.00
Lunch
3 1 spear, large (7- Asparagus, raw 1.32 2.33 0.07 12.00
1/4" to 8-1/2")
1 0.5 cup, chopped Broccoli, raw 1.24 2.92 0.16 14.96
or diced
1 cup Milk, Almond 2.00 10.00 2.50 70.00
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00
1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20
Totals: 16.88 46.59 4.86 273.16

PM Snack
2 table spoon Almond Butter 4.00 6.00 18.00 202.00
2 each Rice cake - plain, unsalted, Quaker 1.60 14.40 0.60 70.00
Totals: 5.60 20.40 18.60 272.00

Dinner
4 1 spear, medium Asparagus, raw 1.41 2.48 0.08 12.80
(5-1/4" to 7" long)
2 0.5 cup, chopped Broccoli, raw 2.48 5.84 0.33 29.92
or diced
2 3 oz Fish, roughy, orange, cooked, dry heat 38.49 0.00 1.53 178.50
1 1 wedge yields Lemon juice, raw 0.02 0.52 0.00 1.50
0.5 table spoon Olive oil - pure 0.00 0.00 7.00 65.00
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00
1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20
Totals: 54.72 40.19 11.06 463.92

Evening Snack
15 1 almond Nuts, almonds 3.19 2.96 7.60 86.70
1 each Plum - fresh, 2.25" diam 0.50 8.60 0.40 36.00
Totals: 3.69 11.56 8.00 122.70
Actual Totals for Day # 6: 102.22 183.24 59.43 1604.76
Actual % of Total Calories: 24.38 43.72 31.90
DAY # 7

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories


Breakfast
5 each Egg Whites - scrambled/boiled 17.50 1.50 0.00 85.00
1 each Egg whole w/ yolk 6.70 1.30 7.30 100.00
0.5 each Grapefruit - pink or red 4" diam. 0.60 11.90 0.10 46.00
Totals: 24.80 14.70 7.40 231.00

AM Snack
20 1 almond Nuts, almonds 4.25 3.95 10.13 115.60
1 1 miniature box Raisins, seedless 0.43 11.09 0.06 41.86
(.5 oz)
0.33 ounce(s) Walnuts, dried 1.38 2.00 5.02 58.74
Totals: 6.06 17.04 15.21 216.20
Lunch
3 1 spear, medium Asparagus, raw 1.06 1.86 0.06 9.60
(5-1/4" to 7" long)
0.5 1 cup Beans, black, boiled, no salt 7.62 20.39 0.46 113.52
1 cup Brown Rice - cooked 4.90 49.70 1.20 232.00
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00
Totals: 16.18 90.95 2.52 453.12

PM Snack
2 medium Carrots - baby, raw 0.20 1.60 0.20 8.00
1 each Celery - raw stalk trimmed 0.50 2.00 0.00 10.00
0.5 1 cup Parsley, raw 0.89 1.90 0.24 10.80
Totals: 1.59 5.50 0.44 28.80

Dinner
2 spear Broccoli 10.00 8.00 2.00 80.00
1 table spoon Garlic powder 1.40 6.10 0.10 28.00
0.5 cup Lentil - boiled 8.90 19.90 0.40 115.00
1 table spoon Onion - chopped 0.10 0.90 0.00 4.00
1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20
1 small Tomato - sm. w/peel, 2.5" diam. 1.00 5.70 0.40 26.00
Totals: 31.12 52.94 4.23 331.20

Evening Snack
3 table spoon Almond Butter 6.00 9.00 27.00 303.00
2 each Rice cake - plain, unsalted, Quaker 1.60 14.40 0.60 70.00
Totals: 7.60 23.40 27.60 373.00

Actual Totals for Day # 7: 87.35 204.53 57.39 1633.32


Actual % of Total Calories: 20.75 48.58 30.67

Important Notes
* If you have a medical condition, please consult with your doctor before following this meal plan.
* According to the American Heart Association you should drink ten 8-ounce glasses of water per day for optimal health.
* Any suggested nutritional supplements are not intended to replace the nutritional equivalence of real food items and are not
necessarily recommended by any designing Registered Dietitian, software publisher and/or any related parties.
Free Nutri-Physical
Nutritional Analysis
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Grocery List For: Plan 1, Meal


For the Date Range: 10/20/2010 to 10/26/2010

Individual Foods
Food Quantity Measure
Proteins (Healthy)
Milk, Almond 5 cup
Egg whole w/ yolk 1 each
Egg Whites - scrambled/boiled 10 each

Starchy Carbohydrates (Healthy)


Brown Rice - cooked 1.5 cup

Fibrous Carbohydrates (Healthy)


Salad - lrg. garden w/tomato & onion 10 large
Salad - med. garden w/tomato, onion 1 medium
Celery - raw stalk trimmed 3 each
Broccoli 3 spear

Jams/ Spreads/Sauces/ Syrups


Almond Butter 17 table spoon

Dairy
Egg, whole, hard-boiled 3 1 large

Fruits & Fruit Juices


Grapes, Concord 1 cup
Plum - fresh, 2.25" diam 3 each
Grapefruit - pink or red 4" diam. .5 each
Grapes - American 25 each
Avocados, raw, California .33 1 fruit without skin and
seeds
Bananas, raw 2 1 large (8" to 8-7/8" long)
Blackberries, raw 5 1 cup
Blueberries, raw .5 1 cup
Cherries, sweet, raw 30 1 cherry
Grapefruit juice, white, raw .5 1 cup
Lemon juice, raw 4 1 wedge yields
Pineapple, raw, all varieties 2.5 1 cup, diced
Raisins, seedless 2 1 miniature box (.5 oz)
Strawberries, raw 2 1 cup, sliced

Protein Snack Foods (Healthy)


Egg - boiled white only 16 each

Fats & Oils


Olive oil - pure 2.5 table spoon

Vegetables
Carrots - baby, raw 6 medium
Carrots - baby, raw 3 medium
zucchini, boiled, drained 1 1/2 cup
tomato, diced 1.5 1/2 cup
Tomato - sm. w/peel, 2.5" diam. 3 small
Onion - chopped 2 table spoon
Asparagus, raw 12 1 spear, large (7-1/4" to 8-
1/2")
Asparagus, raw 22 1 spear, medium (5-1/4" to
7" long)
Food Quantity Measure
Broccoli, raw 13 0.5 cup, chopped or diced
Parsley, raw 1.5 1 cup
Spinach, raw 10 1 bunch
Spinach, raw 1 1 leaf
Spinach, boiled, drained, no salt 1 1 cup
Broccoli, flower clusters, raw .25 1 cup flowerets

Carb. Snack Foods (Healthy)


Rice cake - plain, unsalted, Quaker 13 each

Performance Carbohydrates
Apple - medium with peel 1.5 each
Lentil - boiled 2.5 cup

Beverages
Tea, herb, chamomile, brewed 1 1 cup (8 fl oz)

Nuts & Seeds


Nuts, almonds 90 1 almond
Nuts, cashew nuts, dry roasted, no salt added 1 1 oz
Seeds, flaxseed 7 1 tablespoon

Beans, Lentils
Walnuts, dried 2.58 ounce(s)
Beans, black, boiled, no salt .75 1 cup
Beans, kidney, all types, boiled, no salt .25 1 cup

Seasonings
Garlic powder 1 table spoon

Miscellaneous
Tofu - soybean curd cake 3 ounce(s)

Finfish and Shellfish


Fish, roughy, orange, cooked, dry heat 6 3 oz
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Meal Details For: Plan 1, Meal


For the Date Range: 10/20/2010 to 10/26/2010

Meals for
10/20/2010

Qty Measure Description Protein Carbs Fats Calories Sat.Fat Chol Fib Sodium Mono Fat Poly Fat
(gm) (gm) (gm) (gm) (mg) (gm) (mg) (gm) (gm)
Breakfast
1 1 cup Blackberries, raw 2.00 13.84 0.71 61.92 0.02 0.00 7.63 1.44 0.07 0.40
2 each Egg - boiled white only 7.00 0.60 0.00 34.00 0.00 0.00 0.00 110.00 0.00 0.00
1 1 large Egg, whole, hard-boiled 6.29 0.56 5.31 77.50 1.63 212.00 0.00 62.00 2.04 0.71
0.5 1 cup, diced Pineapple, raw, all varieties 0.42 9.79 0.09 37.20 0.01 0.00 1.09 0.78 0.01 0.03
2 1 tablespoon Seeds, flaxseed 4.39 6.93 10.12 128.16 0.88 0.00 6.55 7.20 1.81 6.90
Totals: 20.10 31.72 16.22 338.78 2.54 212.00 15.27 181.41 3.92 8.04

AM Snack
1 1 large (8" to 8- Bananas, raw 1.48 31.06 0.45 121.04 0.15 0.00 3.54 1.36 0.04 0.10
7/8" long)
10 1 almond Nuts, almonds 2.13 1.97 5.06 57.80 0.39 0.00 1.18 0.10 3.22 1.22
Totals: 3.61 33.04 5.51 178.84 0.54 0.00 4.72 1.46 3.26 1.32

Lunch
3 1 spear, large (7- Asparagus, raw 1.32 2.33 0.07 12.00 0.03 0.00 1.26 1.20 0.00 0.05
1/4" to 8-1/2")
1 0.5 cup, chopped Broccoli, raw 1.24 2.92 0.16 14.96 0.02 0.00 1.14 14.52 0.00 0.02
or diced
2 cup Milk, Almond 4.00 20.00 5.00 140.00 0.00 0.00 0.00 0.00 0.00 0.00
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00 0.20 0.00 4.40 24.00 0.30 1.04
1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20 0.21 0.00 7.48 268.60 0.03 0.56
Totals: 18.88 56.59 7.36 343.16 0.46 0.00 14.28 308.32 0.34 1.67

PM Snack
2 table spoon Almond Butter 4.00 6.00 18.00 202.00 2.00 0.00 2.00 4.00 0.00 0.00
2 each Rice cake - plain, unsalted, Quaker 1.60 14.40 0.60 70.00 0.20 0.00 0.60 0.00 0.18 0.18
Totals: 5.60 20.40 18.60 272.00 2.20 0.00 2.60 4.00 0.18 0.18

Dinner
4 1 spear, medium Asparagus, raw 1.41 2.48 0.08 12.80 0.03 0.00 1.34 1.28 0.00 0.06
(5-1/4" to 7" long)
2 0.5 cup, chopped Broccoli, raw 2.48 5.84 0.33 29.92 0.03 0.00 2.29 29.04 0.01 0.03
or diced
2 3 oz Fish, roughy, orange, cooked, dry heat 38.49 0.00 1.53 178.50 0.06 136.00 0.00 117.30 0.75 0.31
1 1 wedge yields Lemon juice, raw 0.02 0.52 0.00 1.50 0.00 0.00 0.02 0.06 0.00 0.00
0.5 table spoon Olive oil - pure 0.00 0.00 7.00 65.00 1.00 0.00 0.00 0.00 0.15 0.05
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00 0.20 0.00 4.40 24.00 0.30 1.04
1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20 0.21 0.00 7.48 268.60 0.03 0.56
Qty Measure Description Protein Carbs Fats Calories Sat.Fat Chol Fib Sodium Mono Fat Poly Fat
(gm) (gm) (gm) (gm) (mg) (gm) (mg) (gm) (gm)
Totals: 54.72 40.19 11.06 463.92 1.54 136.00 15.54 440.28 1.24 2.05

Evening Snack
2 medium Carrots - baby, raw 0.20 1.60 0.20 8.00 0.00 0.00 0.00 8.00 NA NA
1 each Celery - raw stalk trimmed 0.50 2.00 0.00 10.00 0.00 0.00 0.70 70.00 0.04 0.11
0.5 1 cup Parsley, raw 0.89 1.90 0.24 10.80 0.04 0.00 0.99 16.80 0.09 0.04
Totals: 1.59 5.50 0.44 28.80 0.04 0.00 1.69 94.80 NA NA
Total for 10010/20/2010: 104.51 187.43 59.19 1625.50 7.31 348.00 54.09 1030.28 NA NA
Total Calories %: 24.58 % 44.09 % 31.33 %

Meals for
10/21/2010

Qty Measure Description Protein Carbs Fats Calories Sat.Fat Chol Fib Sodium Mono Fat Poly Fat
(gm) (gm) (gm) (gm) (mg) (gm) (mg) (gm) (gm)
Breakfast
0.5 1 cup Blueberries, raw 0.54 10.51 0.24 41.33 0.02 0.00 1.74 0.73 0.03 0.11
5 each Egg - boiled white only 17.50 1.50 0.00 85.00 0.00 0.00 0.00 275.00 0.00 0.00
1 1 tablespoon Seeds, flaxseed 2.19 3.47 5.06 64.08 0.44 0.00 3.28 3.60 0.90 3.45
1 1 cup, sliced Strawberries, raw 1.11 12.75 0.50 53.12 0.02 0.00 3.32 1.66 0.07 0.26
Totals: 21.34 28.22 5.80 243.53 0.48 0.00 8.34 280.98 1.01 3.81

AM Snack
1 table spoon Almond Butter 2.00 3.00 9.00 101.00 1.00 0.00 1.00 2.00 0.00 0.00
1 each Apple - medium with peel 0.30 21.00 0.50 81.00 0.10 0.00 3.70 0.00 0.01 0.06
Totals: 2.30 24.00 9.50 182.00 1.10 0.00 4.70 2.00 0.01 0.06

Lunch
0.25 1 cup flowerets Broccoli, flower clusters, raw 0.53 0.93 0.06 4.97 0.01 0.00 0.00 4.79 0.00 0.03
3 medium Carrots - baby, raw 0.30 2.40 0.30 12.00 0.00 0.00 0.00 12.00 NA NA
0.5 1 cup Grapefruit juice, white, raw 0.62 11.36 0.12 48.17 0.02 0.00 0.12 1.24 0.02 0.03
1 cup Lentil - boiled 17.80 39.80 0.80 230.00 0.20 0.00 8.00 4.00 0.13 0.35
1 1 leaf Spinach, raw 0.29 0.36 0.04 2.30 0.01 0.00 0.22 7.90 0.00 0.02
1 1 cup, sliced Strawberries, raw 1.11 12.75 0.50 53.12 0.02 0.00 3.32 1.66 0.07 0.26
0.5 1/2 cup tomato, diced 0.38 2.09 0.15 9.50 0.00 0.00 0.50 4.05 NA NA
Totals: 21.03 69.69 1.97 360.05 0.26 0.00 12.16 35.64 NA NA

PM Snack
3 table spoon Almond Butter 6.00 9.00 27.00 303.00 3.00 0.00 3.00 6.00 0.00 0.00
2 each Rice cake - plain, unsalted, Quaker 1.60 14.40 0.60 70.00 0.20 0.00 0.60 0.00 0.18 0.18
Totals: 7.60 23.40 27.60 373.00 3.20 0.00 3.60 6.00 0.18 0.18

Dinner
0.25 1 cup Beans, kidney, all types, boiled, no salt 3.84 10.09 0.22 56.20 0.03 0.00 2.83 0.44 0.02 0.12
0.5 table spoon Olive oil - pure 0.00 0.00 7.00 65.00 1.00 0.00 0.00 0.00 0.15 0.05
1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20 0.21 0.00 7.48 268.60 0.03 0.56
1 1 cup (8 fl oz) Tea, herb, chamomile, brewed 0.00 0.47 0.00 2.37 0.00 0.00 0.00 2.37 0.00 0.01
1 1/2 cup tomato, diced 0.77 4.18 0.30 19.00 0.00 0.00 0.99 8.10 NA NA
1 1/2 cup zucchini, boiled, drained 0.58 3.54 0.05 14.40 0.01 0.00 1.26 2.70 NA NA
Totals: 14.90 30.62 8.89 235.17 1.26 0.00 12.56 282.21 NA NA
Evening Snack
20 1 almond Nuts, almonds 4.25 3.95 10.13 115.60 0.78 0.00 2.36 0.20 6.43 2.44
Qty Measure Description Protein Carbs Fats Calories Sat.Fat Chol Fib Sodium Mono Fat Poly Fat
(gm) (gm) (gm) (gm) (mg) (gm) (mg) (gm) (gm)
1 1 miniature box Raisins, seedless 0.43 11.09 0.06 41.86 0.01 0.00 0.52 1.54 0.01 0.01
(.5 oz)
0.25 ounce(s) Walnuts, dried 1.04 1.52 3.80 44.50 0.36 0.00 0.27 0.43 NA NA
Totals: 5.72 16.55 13.99 201.96 1.14 0.00 3.15 2.16 NA NA
Total for 10010/21/2010: 72.90 192.48 67.75 1595.71 7.45 0.00 44.50 609.00 NA NA
Total Calories %: 17.45 % 46.07 % 36.48 %

Meals for
10/22/2010

Qty Measure Description Protein Carbs Fats Calories Sat.Fat Chol Fib Sodium Mono Fat Poly Fat
(gm) (gm) (gm) (gm) (mg) (gm) (mg) (gm) (gm)
Breakfast
1 1 cup Blackberries, raw 2.00 13.84 0.71 61.92 0.02 0.00 7.63 1.44 0.07 0.40
5 each Egg - boiled white only 17.50 1.50 0.00 85.00 0.00 0.00 0.00 275.00 0.00 0.00
1 table spoon Onion - chopped 0.10 0.90 0.00 4.00 0.00 0.00 2.00 0.00 0.30 1.00
1 1 cup Spinach, boiled, drained, no salt 5.35 6.75 0.47 41.40 0.08 0.00 4.32 126.00 0.01 0.19
1 small Tomato - sm. w/peel, 2.5" diam. 1.00 5.70 0.40 26.00 0.10 0.00 1.60 11.00 0.30 1.00
Totals: 25.95 28.69 1.57 218.32 0.20 0.00 15.55 413.44 0.68 2.60

AM Snack
2 table spoon Almond Butter 4.00 6.00 18.00 202.00 2.00 0.00 2.00 4.00 0.00 0.00
1 1 large (8" to 8- Bananas, raw 1.48 31.06 0.45 121.04 0.15 0.00 3.54 1.36 0.04 0.10
7/8" long)
Totals: 5.48 37.06 18.45 323.04 2.15 0.00 5.54 5.36 0.04 0.10

Lunch
3 1 spear, large (7- Asparagus, raw 1.32 2.33 0.07 12.00 0.03 0.00 1.26 1.20 0.00 0.05
1/4" to 8-1/2")
2 0.5 cup, chopped Broccoli, raw 2.48 5.84 0.33 29.92 0.03 0.00 2.29 29.04 0.01 0.03
or diced
1 cup Milk, Almond 2.00 10.00 2.50 70.00 0.00 0.00 0.00 0.00 0.00 0.00
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00 0.20 0.00 4.40 24.00 0.30 1.04
1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20 0.21 0.00 7.48 268.60 0.03 0.56
Totals: 18.13 49.51 5.02 288.12 0.48 0.00 15.43 322.84 0.35 1.69

PM Snack
25 each Grapes - American 0.50 10.25 0.00 50.00 0.00 0.00 0.00 0.00 0.25 0.23
1 1 oz Nuts, cashew nuts, dry roasted, no salt 4.34 9.27 13.14 162.73 2.60 0.00 0.85 4.54 7.74 2.22
added
Totals: 4.84 19.52 13.14 212.73 2.60 0.00 0.85 4.54 7.99 2.45

Dinner
4 1 spear, medium Asparagus, raw 1.41 2.48 0.08 12.80 0.03 0.00 1.34 1.28 0.00 0.06
(5-1/4" to 7" long)
2 0.5 cup, chopped Broccoli, raw 2.48 5.84 0.33 29.92 0.03 0.00 2.29 29.04 0.01 0.03
or diced
1 1 wedge yields Lemon juice, raw 0.02 0.52 0.00 1.50 0.00 0.00 0.02 0.06 0.00 0.00
0.5 table spoon Olive oil - pure 0.00 0.00 7.00 65.00 1.00 0.00 0.00 0.00 0.15 0.05
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00 0.20 0.00 4.40 24.00 0.30 1.04
1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20 0.21 0.00 7.48 268.60 0.03 0.56
3 ounce(s) Tofu - soybean curd cake 6.90 1.50 4.20 66.00 0.60 0.00 0.90 6.00 0.90 0.30
Qty Measure Description Protein Carbs Fats Calories Sat.Fat Chol Fib Sodium Mono Fat Poly Fat
(gm) (gm) (gm) (gm) (mg) (gm) (mg) (gm) (gm)
Totals: 23.14 41.69 13.73 351.42 2.08 0.00 16.44 328.98 1.40 2.04

Evening Snack
15 1 almond Nuts, almonds 3.19 2.96 7.60 86.70 0.58 0.00 1.77 0.15 4.82 1.83
1 each Plum - fresh, 2.25" diam 0.50 8.60 0.40 36.00 0.00 0.00 1.00 0.00 0.30 0.10
Totals: 3.69 11.56 8.00 122.70 0.58 0.00 2.77 0.15 5.12 1.93
Total for 10010/22/2010: 81.22 188.03 59.91 1516.33 8.08 0.00 56.57 1075.31 15.59 10.80
Total Calories %: 20.10 % 46.54 % 33.36 %

Meals for
10/23/2010

Qty Measure Description Protein Carbs Fats Calories Sat.Fat Chol Fib Sodium Mono Fat Poly Fat
(gm) (gm) (gm) (gm) (mg) (gm) (mg) (gm) (gm)
Breakfast
1 1 cup Blackberries, raw 2.00 13.84 0.71 61.92 0.02 0.00 7.63 1.44 0.07 0.40
2 each Egg - boiled white only 7.00 0.60 0.00 34.00 0.00 0.00 0.00 110.00 0.00 0.00
1 1 large Egg, whole, hard-boiled 6.29 0.56 5.31 77.50 1.63 212.00 0.00 62.00 2.04 0.71
1 1 cup, diced Pineapple, raw, all varieties 0.84 19.58 0.19 74.40 0.01 0.00 2.17 1.55 0.02 0.07
1 1 tablespoon Seeds, flaxseed 2.19 3.47 5.06 64.08 0.44 0.00 3.28 3.60 0.90 3.45
Totals: 18.32 38.04 11.26 311.90 2.11 212.00 13.08 178.59 3.03 4.62

AM Snack
15 1 cherry Cherries, sweet, raw 1.11 16.81 0.21 66.15 0.04 0.00 2.21 0.00 0.05 0.05
1 ounce(s) Walnuts, dried 4.17 6.07 15.20 178.00 1.44 0.00 1.08 1.70 NA NA
Totals: 5.28 22.88 15.41 244.15 1.48 0.00 3.28 1.70 NA NA

Lunch
3 1 spear, large (7- Asparagus, raw 1.32 2.33 0.07 12.00 0.03 0.00 1.26 1.20 0.00 0.05
1/4" to 8-1/2")
1 0.5 cup, chopped Broccoli, raw 1.24 2.92 0.16 14.96 0.02 0.00 1.14 14.52 0.00 0.02
or diced
1 cup Milk, Almond 2.00 10.00 2.50 70.00 0.00 0.00 0.00 0.00 0.00 0.00
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00 0.20 0.00 4.40 24.00 0.30 1.04
1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20 0.21 0.00 7.48 268.60 0.03 0.56
Totals: 16.88 46.59 4.86 273.16 0.46 0.00 14.28 308.32 0.34 1.67

PM Snack
2 table spoon Almond Butter 4.00 6.00 18.00 202.00 2.00 0.00 2.00 4.00 0.00 0.00
2 each Rice cake - plain, unsalted, Quaker 1.60 14.40 0.60 70.00 0.20 0.00 0.60 0.00 0.18 0.18
Totals: 5.60 20.40 18.60 272.00 2.20 0.00 2.60 4.00 0.18 0.18

Dinner
4 1 spear, medium Asparagus, raw 1.41 2.48 0.08 12.80 0.03 0.00 1.34 1.28 0.00 0.06
(5-1/4" to 7" long)
2 0.5 cup, chopped Broccoli, raw 2.48 5.84 0.33 29.92 0.03 0.00 2.29 29.04 0.01 0.03
or diced
2 3 oz Fish, roughy, orange, cooked, dry heat 38.49 0.00 1.53 178.50 0.06 136.00 0.00 117.30 0.75 0.31
1 1 wedge yields Lemon juice, raw 0.02 0.52 0.00 1.50 0.00 0.00 0.02 0.06 0.00 0.00
0.5 table spoon Olive oil - pure 0.00 0.00 7.00 65.00 1.00 0.00 0.00 0.00 0.15 0.05
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00 0.20 0.00 4.40 24.00 0.30 1.04
1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20 0.21 0.00 7.48 268.60 0.03 0.56
Qty Measure Description Protein Carbs Fats Calories Sat.Fat Chol Fib Sodium Mono Fat Poly Fat
(gm) (gm) (gm) (gm) (mg) (gm) (mg) (gm) (gm)
Totals: 54.72 40.19 11.06 463.92 1.54 136.00 15.54 440.28 1.24 2.05

Evening Snack
2 medium Carrots - baby, raw 0.20 1.60 0.20 8.00 0.00 0.00 0.00 8.00 NA NA
1 each Celery - raw stalk trimmed 0.50 2.00 0.00 10.00 0.00 0.00 0.70 70.00 0.04 0.11
0.5 1 cup Parsley, raw 0.89 1.90 0.24 10.80 0.04 0.00 0.99 16.80 0.09 0.04
Totals: 1.59 5.50 0.44 28.80 0.04 0.00 1.69 94.80 NA NA
Total for 10010/23/2010: 102.41 173.60 61.62 1593.93 7.82 348.00 50.47 1027.69 NA NA
Total Calories %: 24.70 % 41.87 % 33.44 %

Meals for
10/24/2010

Qty Measure Description Protein Carbs Fats Calories Sat.Fat Chol Fib Sodium Mono Fat Poly Fat
(gm) (gm) (gm) (gm) (mg) (gm) (mg) (gm) (gm)
Breakfast
0.5 each Apple - medium with peel 0.15 10.50 0.25 40.50 0.05 0.00 1.85 0.00 0.01 0.03
1 1 cup Blackberries, raw 2.00 13.84 0.71 61.92 0.02 0.00 7.63 1.44 0.07 0.40
5 each Egg Whites - scrambled/boiled 17.50 1.50 0.00 85.00 0.00 0.00 0.00 275.00 0.00 0.00
1 1 tablespoon Seeds, flaxseed 2.19 3.47 5.06 64.08 0.44 0.00 3.28 3.60 0.90 3.45
Totals: 21.85 29.30 6.01 251.50 0.51 0.00 12.76 280.04 0.98 3.88

AM Snack
2 table spoon Almond Butter 4.00 6.00 18.00 202.00 2.00 0.00 2.00 4.00 0.00 0.00
2 each Rice cake - plain, unsalted, Quaker 1.60 14.40 0.60 70.00 0.20 0.00 0.60 0.00 0.18 0.18
Totals: 5.60 20.40 18.60 272.00 2.20 0.00 2.60 4.00 0.18 0.18

Lunch
3 1 spear, medium Asparagus, raw 1.06 1.86 0.06 9.60 0.02 0.00 1.01 0.96 0.00 0.04
(5-1/4" to 7" long)
1 spear Broccoli 5.00 4.00 1.00 40.00 0.00 0.00 5.00 75.00 0.02 0.13
0.5 cup Brown Rice - cooked 2.45 24.85 0.60 116.00 0.00 0.00 1.65 0.00 0.32 0.32
1 cup Lentil - boiled 17.80 39.80 0.80 230.00 0.20 0.00 8.00 4.00 0.13 0.35
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00 0.20 0.00 4.40 24.00 0.30 1.04
Totals: 28.91 89.51 3.26 493.60 0.42 0.00 20.06 103.96 0.77 1.88

PM Snack
15 1 cherry Cherries, sweet, raw 1.11 16.81 0.21 66.15 0.04 0.00 2.21 0.00 0.05 0.05
1 ounce(s) Walnuts, dried 4.17 6.07 15.20 178.00 1.44 0.00 1.08 1.70 NA NA
Totals: 5.28 22.88 15.41 244.15 1.48 0.00 3.28 1.70 NA NA

Dinner
0.33 1 fruit without Avocados, raw, California 1.12 4.93 8.80 95.34 1.21 0.00 3.88 4.57 5.59 1.04
skin and seeds
0.25 1 cup Beans, black, boiled, no salt 3.81 10.20 0.23 56.76 0.06 0.00 3.74 0.43 0.02 0.10
1 medium Salad - med. garden w/tomato, onion 1.95 14.25 0.60 74.00 0.15 0.00 3.30 18.00 0.30 0.04
1 small Tomato - sm. w/peel, 2.5" diam. 1.00 5.70 0.40 26.00 0.10 0.00 1.60 11.00 0.30 1.00
Totals: 7.88 35.08 10.03 252.10 1.52 0.00 12.52 34.00 6.21 2.18

Evening Snack
10 1 almond Nuts, almonds 2.13 1.97 5.06 57.80 0.39 0.00 1.18 0.10 3.22 1.22
1 each Plum - fresh, 2.25" diam 0.50 8.60 0.40 36.00 0.00 0.00 1.00 0.00 0.30 0.10
Totals: 2.63 10.57 5.46 93.80 0.39 0.00 2.18 0.10 3.52 1.32
Qty Measure Description Protein Carbs Fats Calories Sat.Fat Chol Fib Sodium Mono Fat Poly Fat
(gm) (gm) (gm) (gm) (mg) (gm) (mg) (gm) (gm)
Total for 10010/24/2010: 72.14 207.75 58.78 1607.15 6.52 0.00 53.40 423.80 NA NA
Total Calories %: 17.50 % 50.41 % 32.09 %

Meals for
10/25/2010

Qty Measure Description Protein Carbs Fats Calories Sat.Fat Chol Fib Sodium Mono Fat Poly Fat
(gm) (gm) (gm) (gm) (mg) (gm) (mg) (gm) (gm)
Breakfast
1 1 cup Blackberries, raw 2.00 13.84 0.71 61.92 0.02 0.00 7.63 1.44 0.07 0.40
2 each Egg - boiled white only 7.00 0.60 0.00 34.00 0.00 0.00 0.00 110.00 0.00 0.00
1 1 large Egg, whole, hard-boiled 6.29 0.56 5.31 77.50 1.63 212.00 0.00 62.00 2.04 0.71
1 1 cup, diced Pineapple, raw, all varieties 0.84 19.58 0.19 74.40 0.01 0.00 2.17 1.55 0.02 0.07
2 1 tablespoon Seeds, flaxseed 4.39 6.93 10.12 128.16 0.88 0.00 6.55 7.20 1.81 6.90
Totals: 20.52 41.51 16.31 375.98 2.55 212.00 16.35 182.19 3.93 8.07

AM Snack
1 cup Grapes, Concord 0.00 15.80 0.30 62.00 0.00 0.00 3.00 0.00 0.00 0.30
1 each Rice cake - plain, unsalted, Quaker 0.80 7.20 0.30 35.00 0.10 0.00 0.30 0.00 0.09 0.09
Totals: 0.80 23.00 0.60 97.00 0.10 0.00 3.30 0.00 0.09 0.39

Lunch
3 1 spear, large (7- Asparagus, raw 1.32 2.33 0.07 12.00 0.03 0.00 1.26 1.20 0.00 0.05
1/4" to 8-1/2")
1 0.5 cup, chopped Broccoli, raw 1.24 2.92 0.16 14.96 0.02 0.00 1.14 14.52 0.00 0.02
or diced
1 cup Milk, Almond 2.00 10.00 2.50 70.00 0.00 0.00 0.00 0.00 0.00 0.00
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00 0.20 0.00 4.40 24.00 0.30 1.04
1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20 0.21 0.00 7.48 268.60 0.03 0.56
Totals: 16.88 46.59 4.86 273.16 0.46 0.00 14.28 308.32 0.34 1.67

PM Snack
2 table spoon Almond Butter 4.00 6.00 18.00 202.00 2.00 0.00 2.00 4.00 0.00 0.00
2 each Rice cake - plain, unsalted, Quaker 1.60 14.40 0.60 70.00 0.20 0.00 0.60 0.00 0.18 0.18
Totals: 5.60 20.40 18.60 272.00 2.20 0.00 2.60 4.00 0.18 0.18

Dinner
4 1 spear, medium Asparagus, raw 1.41 2.48 0.08 12.80 0.03 0.00 1.34 1.28 0.00 0.06
(5-1/4" to 7" long)
2 0.5 cup, chopped Broccoli, raw 2.48 5.84 0.33 29.92 0.03 0.00 2.29 29.04 0.01 0.03
or diced
2 3 oz Fish, roughy, orange, cooked, dry heat 38.49 0.00 1.53 178.50 0.06 136.00 0.00 117.30 0.75 0.31
1 1 wedge yields Lemon juice, raw 0.02 0.52 0.00 1.50 0.00 0.00 0.02 0.06 0.00 0.00
0.5 table spoon Olive oil - pure 0.00 0.00 7.00 65.00 1.00 0.00 0.00 0.00 0.15 0.05
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00 0.20 0.00 4.40 24.00 0.30 1.04
1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20 0.21 0.00 7.48 268.60 0.03 0.56
Totals: 54.72 40.19 11.06 463.92 1.54 136.00 15.54 440.28 1.24 2.05

Evening Snack
15 1 almond Nuts, almonds 3.19 2.96 7.60 86.70 0.58 0.00 1.77 0.15 4.82 1.83
1 each Plum - fresh, 2.25" diam 0.50 8.60 0.40 36.00 0.00 0.00 1.00 0.00 0.30 0.10
Totals: 3.69 11.56 8.00 122.70 0.58 0.00 2.77 0.15 5.12 1.93
Qty Measure Description Protein Carbs Fats Calories Sat.Fat Chol Fib Sodium Mono Fat Poly Fat
(gm) (gm) (gm) (gm) (mg) (gm) (mg) (gm) (gm)
Total for 10010/25/2010: 102.22 183.24 59.43 1604.76 7.42 348.00 54.84 934.94 10.91 14.30
Total Calories %: 24.38 % 43.72 % 31.90 %

Meals for
10/26/2010

Qty Measure Description Protein Carbs Fats Calories Sat.Fat Chol Fib Sodium Mono Fat Poly Fat
(gm) (gm) (gm) (gm) (mg) (gm) (mg) (gm) (gm)
Breakfast
5 each Egg Whites - scrambled/boiled 17.50 1.50 0.00 85.00 0.00 0.00 0.00 275.00 0.00 0.00
1 each Egg whole w/ yolk 6.70 1.30 7.30 100.00 2.20 211.00 0.00 168.00 1.98 2.92
0.5 each Grapefruit - pink or red 4" diam. 0.60 11.90 0.10 46.00 0.00 0.00 0.00 1.00 0.15 0.05
Totals: 24.80 14.70 7.40 231.00 2.20 211.00 0.00 444.00 2.13 2.97

AM Snack
20 1 almond Nuts, almonds 4.25 3.95 10.13 115.60 0.78 0.00 2.36 0.20 6.43 2.44
1 1 miniature box Raisins, seedless 0.43 11.09 0.06 41.86 0.01 0.00 0.52 1.54 0.01 0.01
(.5 oz)
0.33 ounce(s) Walnuts, dried 1.38 2.00 5.02 58.74 0.48 0.00 0.36 0.56 NA NA
Totals: 6.06 17.04 15.21 216.20 1.26 0.00 3.23 2.30 NA NA

Lunch
3 1 spear, medium Asparagus, raw 1.06 1.86 0.06 9.60 0.02 0.00 1.01 0.96 0.00 0.04
(5-1/4" to 7" long)
0.5 1 cup Beans, black, boiled, no salt 7.62 20.39 0.46 113.52 0.12 0.00 7.48 0.86 0.04 0.20
1 cup Brown Rice - cooked 4.90 49.70 1.20 232.00 0.00 0.00 3.30 0.00 0.64 0.63
1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00 0.20 0.00 4.40 24.00 0.30 1.04
Totals: 16.18 90.95 2.52 453.12 0.34 0.00 16.19 25.82 0.98 1.91

PM Snack
2 medium Carrots - baby, raw 0.20 1.60 0.20 8.00 0.00 0.00 0.00 8.00 NA NA
1 each Celery - raw stalk trimmed 0.50 2.00 0.00 10.00 0.00 0.00 0.70 70.00 0.04 0.11
0.5 1 cup Parsley, raw 0.89 1.90 0.24 10.80 0.04 0.00 0.99 16.80 0.09 0.04
Totals: 1.59 5.50 0.44 28.80 0.04 0.00 1.69 94.80 NA NA

Dinner
2 spear Broccoli 10.00 8.00 2.00 80.00 0.00 0.00 10.00 150.00 0.04 0.26
1 table spoon Garlic powder 1.40 6.10 0.10 28.00 0.00 0.00 0.20 2.00 0.30 0.10
0.5 cup Lentil - boiled 8.90 19.90 0.40 115.00 0.10 0.00 4.00 2.00 0.07 0.18
1 table spoon Onion - chopped 0.10 0.90 0.00 4.00 0.00 0.00 2.00 0.00 0.30 1.00
1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20 0.21 0.00 7.48 268.60 0.03 0.56
1 small Tomato - sm. w/peel, 2.5" diam. 1.00 5.70 0.40 26.00 0.10 0.00 1.60 11.00 0.30 1.00
Totals: 31.12 52.94 4.23 331.20 0.41 0.00 25.28 433.60 1.04 3.10

Evening Snack
3 table spoon Almond Butter 6.00 9.00 27.00 303.00 3.00 0.00 3.00 6.00 0.00 0.00
2 each Rice cake - plain, unsalted, Quaker 1.60 14.40 0.60 70.00 0.20 0.00 0.60 0.00 0.18 0.18
Totals: 7.60 23.40 27.60 373.00 3.20 0.00 3.60 6.00 0.18 0.18
Total for 10/26/2010: 87.35 204.53 57.39 1633.32 7.45 211.00 49.99 1006.52 NA NA
Total Calories %: 20.75 % 48.58 % 30.67 %
Important Notes
* If you have a medical condition, please consult with your doctor before following this meal plan.
* According to the American Heart Association you should drink ten 8-ounce glasses of water per day for optimal health.
* Any suggested nutritional supplements are not intended to replace the nutritional equivalence of real food items and are not necessarily recommended by any designing
Registered Dietitian, software publisher and/or any related parties.
Free Nutri-Physical
Nutritional Analysis
Go To www.FitBody2Go.net

Vitamin & Mineral Detail Report For: Plan 1, Meal


For the Date Range: 10/20/2010 to 10/26/2010

Meals for
10/20/2010

Qty Measure Description A Thi Rib Nia B6 Fol B12 C Calc Iron Mag Pot Zn
(I.U.) (mg) (mg) (mg) (Mg) (mcg) (mcg) (mg) (mg) (mg) (mg) (mg) (mg)
Breakfast
1 1 cup Blackberries, raw 308.16 0.03 0.04 0.93 0.04 0.00 0.00 30.24 41.76 0.89 28.80 233.28 0.76
2 each Egg - boiled white only 0.00 0.00 0.30 0.06 0.00 2.00 0.14 0.00 4.00 0.02 8.00 96.00 0.00
1 1 large Egg, whole, hard-boiled 293.00 0.03 0.26 0.03 0.06 0.00 0.56 0.00 25.00 0.60 5.00 63.00 0.53
0.5 1 cup, diced Pineapple, raw, all varieties 43.40 0.06 0.02 0.38 0.09 0.00 0.00 28.06 10.08 0.22 9.30 89.13 0.08
2 1 tablespoon Seeds, flaxseed 0.00 0.39 0.04 0.74 0.11 0.00 0.00 0.14 61.20 1.38 94.08 195.12 1.04
Totals: 644.56 0.52 0.66 2.14 0.30 2.00 0.70 58.44 142.03 3.10 145.18 676.52 2.41

AM Snack
1 1 large (8" to 8- Bananas, raw 87.04 0.04 0.10 0.90 0.50 0.00 0.00 11.83 6.80 0.35 36.72 486.88 0.20
7/8" long)
10 1 almond Nuts, almonds 0.50 0.02 0.08 0.39 0.01 0.00 0.00 0.00 24.80 0.43 27.50 72.80 0.34
Totals: 87.54 0.07 0.18 1.30 0.51 0.00 0.00 11.83 31.60 0.78 64.22 559.68 0.54

Lunch
3 1 spear, large (7- Asparagus, raw 453.60 0.09 0.08 0.59 0.05 0.00 0.00 3.36 14.40 1.28 8.40 121.20 0.32
1/4" to 8-1/2")
1 0.5 cup, chopped Broccoli, raw 274.12 0.03 0.05 0.28 0.08 0.00 0.00 39.25 20.68 0.32 9.24 139.04 0.18
or diced
2 cup Milk, Almond 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
1 large Salad - lrg. garden w/tomato & 4724.00 0.16 0.12 1.58 0.24 0.00 0.00 48.60 19.00 1.18 30.00 596.00 0.28
onion
1 1 bunch Spinach, raw 31881.80 0.27 0.64 2.46 0.66 0.00 0.00 95.54 336.60 9.21 268.60 1897.20 1.80
Totals: 37333.52 0.54 0.90 4.91 1.03 0.00 0.00 186.75 390.68 12.00 316.24 2753.44 2.59

PM Snack
2 table spoon Almond Butter 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
2 each Rice cake - plain, unsalted, 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 92.00 0.00
Quaker
Totals: 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 92.00 0.00

Dinner
4 1 spear, medium Asparagus, raw 483.84 0.09 0.09 0.63 0.06 0.00 0.00 3.58 15.36 1.37 8.96 129.28 0.35
(5-1/4" to 7" long)
2 0.5 cup, chopped Broccoli, raw 548.24 0.06 0.10 0.56 0.15 0.00 0.00 78.50 41.36 0.64 18.48 278.08 0.36
or diced
2 3 oz Fish, roughy, orange, cooked, dry 136.00 0.08 0.11 3.09 0.11 0.00 0.80 0.00 18.70 1.92 30.60 307.70 0.54
heat
1 1 wedge yields Lemon juice, raw 1.14 0.00 0.00 0.01 0.00 0.00 0.00 2.76 0.42 0.00 0.36 7.44 0.00
0.5 table spoon Olive oil - pure 56.50 0.00 0.00 0.00 0.00 0.00 0.00 0.45 18.00 0.08 1.00 0.00 0.05
Qty Measure Description A Thi Rib Nia B6 Fol B12 C Calc Iron Mag Pot Zn
(I.U.) (mg) (mg) (mg) (Mg) (mcg) (mcg) (mg) (mg) (mg) (mg) (mg) (mg)
1 large Salad - lrg. garden w/tomato & 4724.00 0.16 0.12 1.58 0.24 0.00 0.00 48.60 19.00 1.18 30.00 596.00 0.28
onion
1 1 bunch Spinach, raw 31881.80 0.27 0.64 2.46 0.66 0.00 0.00 95.54 336.60 9.21 268.60 1897.20 1.80
Totals: 37831.52 0.66 1.06 8.33 1.23 0.00 0.80 229.43 449.44 14.40 358.00 3215.70 3.38

Evening Snack
2 medium Carrots - baby, raw 394.00 0.00 0.00 1.80 0.20 6.60 0.00 0.00 2.00 4.60 2.40 55.80 0.04
1 each Celery - raw stalk trimmed 78.00 0.00 0.00 0.00 0.00 0.00 0.00 4.50 0.00 0.00 0.00 178.00 0.00
0.5 1 cup Parsley, raw 2527.20 0.03 0.03 0.39 0.03 0.00 0.00 39.90 41.40 1.86 15.00 166.20 0.32
Totals: 2999.20 0.03 0.03 2.19 0.23 6.60 0.00 44.40 43.40 6.46 17.40 400.00 0.36
Total for 10/20/2010: 78896.34 1.81 2.83 18.87 3.31 8.60 1.49 530.85 1057.16 36.75 901.04 7697.34 9.28
Meals for
10/21/2010

Qty Measure Description A Thi Rib Nia B6 Fol B12 C Calc Iron Mag Pot Zn
(I.U.) (mg) (mg) (mg) (Mg) (mcg) (mcg) (mg) (mg) (mg) (mg) (mg) (mg)
Breakfast
0.5 1 cup Blueberries, raw 39.15 0.03 0.03 0.30 0.04 0.00 0.00 7.03 4.35 0.20 4.35 55.83 0.12
5 each Egg - boiled white only 0.00 0.00 0.75 0.15 0.00 5.00 0.35 0.00 10.00 0.05 20.00 240.00 0.00
1 1 tablespoon Seeds, flaxseed 0.00 0.20 0.02 0.37 0.06 0.00 0.00 0.07 30.60 0.69 47.04 97.56 0.52
1 1 cup, sliced Strawberries, raw 19.92 0.04 0.04 0.64 0.08 0.00 0.00 97.61 26.56 0.70 21.58 253.98 0.23
Totals: 59.07 0.26 0.84 1.46 0.17 5.00 0.35 104.71 71.51 1.64 92.97 647.36 0.87
AM Snack
1 table spoon Almond Butter 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
1 each Apple - medium with peel 73.00 0.02 0.02 0.11 0.07 4.00 0.00 7.90 10.00 0.25 7.00 159.00 0.06
Totals: 73.00 0.02 0.02 0.11 0.07 4.00 0.00 7.90 10.00 0.25 7.00 159.00 0.06

Lunch
0.25 1 cup flowerets Broccoli, flower clusters, raw 532.50 0.01 0.02 0.11 0.03 0.00 0.00 16.54 8.52 0.16 4.44 57.69 0.07
3 medium Carrots - baby, raw 591.00 0.00 0.00 2.70 0.30 9.90 0.00 0.00 3.00 6.90 3.60 83.70 0.06
0.5 1 cup Grapefruit juice, white, raw 40.76 0.05 0.02 0.25 0.05 0.00 0.00 46.93 11.12 0.25 14.82 200.07 0.06
1 cup Lentil - boiled 0.00 0.15 0.05 0.60 0.07 136.00 0.00 0.00 26.00 2.18 48.00 0.00 0.94
1 1 leaf Spinach, raw 937.70 0.01 0.02 0.07 0.02 0.00 0.00 2.81 9.90 0.27 7.90 55.80 0.05
1 1 cup, sliced Strawberries, raw 19.92 0.04 0.04 0.64 0.08 0.00 0.00 97.61 26.56 0.70 21.58 253.98 0.23
0.5 1/2 cup tomato, diced 280.35 0.03 0.02 0.28 0.04 6.75 0.00 8.60 2.00 0.20 4.95 99.90 0.04
Totals: 2402.23 0.29 0.17 4.66 0.59 152.65 0.00 172.49 87.09 10.65 105.29 751.14 1.46

PM Snack
3 table spoon Almond Butter 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
2 each Rice cake - plain, unsalted, 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 92.00 0.00
Quaker
Totals: 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 92.00 0.00

Dinner
0.25 1 cup Beans, kidney, all types, boiled, 0.00 0.07 0.03 0.26 0.05 0.00 0.00 0.53 15.49 0.98 18.59 179.21 0.44
no salt
0.5 table spoon Olive oil - pure 56.50 0.00 0.00 0.00 0.00 0.00 0.00 0.45 18.00 0.08 1.00 0.00 0.05
1 1 bunch Spinach, raw 31881.80 0.27 0.64 2.46 0.66 0.00 0.00 95.54 336.60 9.21 268.60 1897.20 1.80
1 1 cup (8 fl oz) Tea, herb, chamomile, brewed 47.40 0.02 0.01 0.00 0.00 0.00 0.00 0.00 4.74 0.19 2.37 21.33 0.09
1 1/2 cup tomato, diced 560.70 0.05 0.04 0.57 0.07 13.50 0.00 17.19 4.00 0.41 9.90 199.80 0.08
1 1/2 cup zucchini, boiled, drained 216.00 0.04 0.04 0.39 0.07 15.12 0.00 4.14 12.00 0.32 19.80 227.70 0.16
Totals: 32762.40 0.45 0.76 3.67 0.86 28.62 0.00 117.85 390.83 11.18 320.26 2525.24 2.63

Evening Snack
20 1 almond Nuts, almonds 1.00 0.05 0.16 0.79 0.03 0.00 0.00 0.00 49.60 0.86 55.00 145.60 0.67
1 1 miniature box Raisins, seedless 0.00 0.01 0.02 0.11 0.02 0.00 0.00 0.32 7.00 0.26 4.48 104.86 0.03
(.5 oz)
0.25 ounce(s) Walnuts, dried 0.00 0.04 0.01 0.09 0.04 4.68 0.00 0.78 7.75 0.21 11.95 18.43 0.19
Totals: 1.00 0.10 0.19 0.98 0.09 4.68 0.00 1.10 64.35 1.34 71.43 268.89 0.90
Total for 10/21/2010: 35297.70 1.12 1.98 10.87 1.78 194.94 0.35 404.05 623.78 25.06 596.94 4443.63 5.91
Meals for
10/22/2010

Qty Measure Description A Thi Rib Nia B6 Fol B12 C Calc Iron Mag Pot Zn
(I.U.) (mg) (mg) (mg) (Mg) (mcg) (mcg) (mg) (mg) (mg) (mg) (mg) (mg)
Breakfast
1 1 cup Blackberries, raw 308.16 0.03 0.04 0.93 0.04 0.00 0.00 30.24 41.76 0.89 28.80 233.28 0.76
5 each Egg - boiled white only 0.00 0.00 0.75 0.15 0.00 5.00 0.35 0.00 10.00 0.05 20.00 240.00 0.00
1 table spoon Onion - chopped 0.00 0.10 0.00 0.02 0.02 0.00 0.00 0.80 3.00 0.04 2.00 25.00 0.03
1 1 cup Spinach, boiled, drained, no salt 18865.80 0.17 0.42 0.88 0.44 0.00 0.00 17.64 244.80 6.43 156.60 838.80 1.37
1 small Tomato - sm. w/peel, 2.5" diam. 766.00 0.07 0.06 0.77 0.10 0.00 0.00 23.50 6.00 0.55 14.00 273.00 0.11
Totals: 19939.96 0.37 1.27 2.75 0.60 5.00 0.35 72.18 305.56 7.96 221.40 1610.08 2.27

AM Snack
2 table spoon Almond Butter 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
1 1 large (8" to 8- Bananas, raw 87.04 0.04 0.10 0.90 0.50 0.00 0.00 11.83 6.80 0.35 36.72 486.88 0.20
7/8" long)
Totals: 87.04 0.04 0.10 0.90 0.50 0.00 0.00 11.83 6.80 0.35 36.72 486.88 0.20

Lunch
3 1 spear, large (7- Asparagus, raw 453.60 0.09 0.08 0.59 0.05 0.00 0.00 3.36 14.40 1.28 8.40 121.20 0.32
1/4" to 8-1/2")
2 0.5 cup, chopped Broccoli, raw 548.24 0.06 0.10 0.56 0.15 0.00 0.00 78.50 41.36 0.64 18.48 278.08 0.36
or diced
1 cup Milk, Almond 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
1 large Salad - lrg. garden w/tomato & 4724.00 0.16 0.12 1.58 0.24 0.00 0.00 48.60 19.00 1.18 30.00 596.00 0.28
onion
1 1 bunch Spinach, raw 31881.80 0.27 0.64 2.46 0.66 0.00 0.00 95.54 336.60 9.21 268.60 1897.20 1.80
Totals: 37607.64 0.57 0.95 5.19 1.11 0.00 0.00 226.00 411.36 12.32 325.48 2892.48 2.77

PM Snack
25 each Grapes - American 600.00 0.50 0.25 1.75 0.75 0.00 0.00 25.00 75.00 1.75 25.00 1150.00 0.25
1 1 oz Nuts, cashew nuts, dry roasted, 0.00 0.06 0.06 0.40 0.07 0.00 0.00 0.00 12.76 1.70 73.71 160.18 1.59
no salt added
Totals: 600.00 0.56 0.31 2.15 0.82 0.00 0.00 25.00 87.76 3.45 98.71 1310.18 1.84
Dinner
4 1 spear, medium Asparagus, raw 483.84 0.09 0.09 0.63 0.06 0.00 0.00 3.58 15.36 1.37 8.96 129.28 0.35
(5-1/4" to 7" long)
2 0.5 cup, chopped Broccoli, raw 548.24 0.06 0.10 0.56 0.15 0.00 0.00 78.50 41.36 0.64 18.48 278.08 0.36
or diced
1 1 wedge yields Lemon juice, raw 1.14 0.00 0.00 0.01 0.00 0.00 0.00 2.76 0.42 0.00 0.36 7.44 0.00
0.5 table spoon Olive oil - pure 56.50 0.00 0.00 0.00 0.00 0.00 0.00 0.45 18.00 0.08 1.00 0.00 0.05
1 large Salad - lrg. garden w/tomato & 4724.00 0.16 0.12 1.58 0.24 0.00 0.00 48.60 19.00 1.18 30.00 596.00 0.28
onion
1 1 bunch Spinach, raw 31881.80 0.27 0.64 2.46 0.66 0.00 0.00 95.54 336.60 9.21 268.60 1897.20 1.80
3 ounce(s) Tofu - soybean curd cake 51.00 1.26 0.57 3.30 0.51 381.00 0.00 36.00 246.00 1.20 288.00 0.00 6.30
Totals: 37746.52 1.84 1.53 8.54 1.63 381.00 0.00 265.43 676.74 13.68 615.40 2908.00 9.14

Evening Snack
15 1 almond Nuts, almonds 0.75 0.04 0.12 0.59 0.02 0.00 0.00 0.00 37.20 0.65 41.25 109.20 0.50
1 each Plum - fresh, 2.25" diam 213.00 0.03 0.06 0.33 0.05 0.00 0.00 6.30 3.00 0.07 5.00 114.00 0.07
Qty Measure Description A Thi Rib Nia B6 Fol B12 C Calc Iron Mag Pot Zn
(I.U.) (mg) (mg) (mg) (Mg) (mcg) (mcg) (mg) (mg) (mg) (mg) (mg) (mg)
Totals: 213.75 0.07 0.18 0.92 0.07 0.00 0.00 6.30 40.20 0.71 46.25 223.20 0.57
Total for 10/22/2010: 96194.91 3.45 4.34 20.45 4.73 386.00 0.35 606.74 1528.42 38.48 1343.9 9430.82 16.79
Meals for
10/23/2010

Qty Measure Description A Thi Rib Nia B6 Fol B12 C Calc Iron Mag Pot Zn
(I.U.) (mg) (mg) (mg) (Mg) (mcg) (mcg) (mg) (mg) (mg) (mg) (mg) (mg)
Breakfast
1 1 cup Blackberries, raw 308.16 0.03 0.04 0.93 0.04 0.00 0.00 30.24 41.76 0.89 28.80 233.28 0.76
2 each Egg - boiled white only 0.00 0.00 0.30 0.06 0.00 2.00 0.14 0.00 4.00 0.02 8.00 96.00 0.00
1 1 large Egg, whole, hard-boiled 293.00 0.03 0.26 0.03 0.06 0.00 0.56 0.00 25.00 0.60 5.00 63.00 0.53
1 1 cup, diced Pineapple, raw, all varieties 86.80 0.12 0.05 0.76 0.17 0.00 0.00 56.11 20.15 0.43 18.60 178.25 0.16
1 1 tablespoon Seeds, flaxseed 0.00 0.20 0.02 0.37 0.06 0.00 0.00 0.07 30.60 0.69 47.04 97.56 0.52
Totals: 687.96 0.38 0.66 2.15 0.33 2.00 0.70 86.42 121.51 2.63 107.44 668.09 1.96

AM Snack
15 1 cherry Cherries, sweet, raw 67.20 0.03 0.03 0.16 0.05 0.00 0.00 7.35 13.65 0.38 11.55 233.10 0.07
1 ounce(s) Walnuts, dried 0.00 0.15 0.04 0.34 0.16 18.70 0.00 3.12 31.00 0.85 47.80 73.70 0.77
Totals: 67.20 0.17 0.07 0.50 0.21 18.70 0.00 10.47 44.65 1.23 59.35 306.80 0.85

Lunch
3 1 spear, large (7- Asparagus, raw 453.60 0.09 0.08 0.59 0.05 0.00 0.00 3.36 14.40 1.28 8.40 121.20 0.32
1/4" to 8-1/2")
1 0.5 cup, chopped Broccoli, raw 274.12 0.03 0.05 0.28 0.08 0.00 0.00 39.25 20.68 0.32 9.24 139.04 0.18
or diced
1 cup Milk, Almond 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
1 large Salad - lrg. garden w/tomato & 4724.00 0.16 0.12 1.58 0.24 0.00 0.00 48.60 19.00 1.18 30.00 596.00 0.28
onion
1 1 bunch Spinach, raw 31881.80 0.27 0.64 2.46 0.66 0.00 0.00 95.54 336.60 9.21 268.60 1897.20 1.80
Totals: 37333.52 0.54 0.90 4.91 1.03 0.00 0.00 186.75 390.68 12.00 316.24 2753.44 2.59

PM Snack
2 table spoon Almond Butter 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
2 each Rice cake - plain, unsalted, 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 92.00 0.00
Quaker
Totals: 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 92.00 0.00

Dinner
4 1 spear, medium Asparagus, raw 483.84 0.09 0.09 0.63 0.06 0.00 0.00 3.58 15.36 1.37 8.96 129.28 0.35
(5-1/4" to 7" long)
2 0.5 cup, chopped Broccoli, raw 548.24 0.06 0.10 0.56 0.15 0.00 0.00 78.50 41.36 0.64 18.48 278.08 0.36
or diced
2 3 oz Fish, roughy, orange, cooked, dry 136.00 0.08 0.11 3.09 0.11 0.00 0.80 0.00 18.70 1.92 30.60 307.70 0.54
heat
1 1 wedge yields Lemon juice, raw 1.14 0.00 0.00 0.01 0.00 0.00 0.00 2.76 0.42 0.00 0.36 7.44 0.00
0.5 table spoon Olive oil - pure 56.50 0.00 0.00 0.00 0.00 0.00 0.00 0.45 18.00 0.08 1.00 0.00 0.05
1 large Salad - lrg. garden w/tomato & 4724.00 0.16 0.12 1.58 0.24 0.00 0.00 48.60 19.00 1.18 30.00 596.00 0.28
onion
1 1 bunch Spinach, raw 31881.80 0.27 0.64 2.46 0.66 0.00 0.00 95.54 336.60 9.21 268.60 1897.20 1.80
Totals: 37831.52 0.66 1.06 8.33 1.23 0.00 0.80 229.43 449.44 14.40 358.00 3215.70 3.38

Evening Snack
2 medium Carrots - baby, raw 394.00 0.00 0.00 1.80 0.20 6.60 0.00 0.00 2.00 4.60 2.40 55.80 0.04
1 each Celery - raw stalk trimmed 78.00 0.00 0.00 0.00 0.00 0.00 0.00 4.50 0.00 0.00 0.00 178.00 0.00
0.5 1 cup Parsley, raw 2527.20 0.03 0.03 0.39 0.03 0.00 0.00 39.90 41.40 1.86 15.00 166.20 0.32
Qty Measure Description A Thi Rib Nia B6 Fol B12 C Calc Iron Mag Pot Zn
(I.U.) (mg) (mg) (mg) (Mg) (mcg) (mcg) (mg) (mg) (mg) (mg) (mg) (mg)
Totals: 2999.20 0.03 0.03 2.19 0.23 6.60 0.00 44.40 43.40 6.46 17.40 400.00 0.36
Total for 10/23/2010: 78919.40 1.78 2.72 18.08 3.03 27.30 1.49 557.47 1049.68 36.72 858.43 7436.03 9.14
Meals for
10/24/2010

Qty Measure Description A Thi Rib Nia B6 Fol B12 C Calc Iron Mag Pot Zn
(I.U.) (mg) (mg) (mg) (Mg) (mcg) (mcg) (mg) (mg) (mg) (mg) (mg) (mg)
Breakfast
0.5 each Apple - medium with peel 36.50 0.01 0.01 0.06 0.04 2.00 0.00 3.95 5.00 0.13 3.50 79.50 0.03
1 1 cup Blackberries, raw 308.16 0.03 0.04 0.93 0.04 0.00 0.00 30.24 41.76 0.89 28.80 233.28 0.76
5 each Egg Whites - scrambled/boiled 0.00 0.00 0.75 0.15 0.00 5.00 0.35 0.00 10.00 0.05 20.00 240.00 0.00
1 1 tablespoon Seeds, flaxseed 0.00 0.20 0.02 0.37 0.06 0.00 0.00 0.07 30.60 0.69 47.04 97.56 0.52
Totals: 344.66 0.24 0.82 1.50 0.13 7.00 0.35 34.26 87.36 1.76 99.34 650.34 1.31
AM Snack
2 table spoon Almond Butter 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
2 each Rice cake - plain, unsalted, 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 92.00 0.00
Quaker
Totals: 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 92.00 0.00

Lunch
3 1 spear, medium Asparagus, raw 362.88 0.07 0.07 0.47 0.04 0.00 0.00 2.69 11.52 1.03 6.72 96.96 0.26
(5-1/4" to 7" long)
1 spear Broccoli 721.00 0.00 0.00 0.00 0.00 0.00 0.00 139.00 0.00 0.00 0.00 572.00 0.00
0.5 cup Brown Rice - cooked 0.00 0.09 0.02 1.50 0.14 4.00 0.00 0.00 11.50 0.41 42.00 42.00 0.62
1 cup Lentil - boiled 0.00 0.15 0.05 0.60 0.07 136.00 0.00 0.00 26.00 2.18 48.00 0.00 0.94
1 large Salad - lrg. garden w/tomato & 4724.00 0.16 0.12 1.58 0.24 0.00 0.00 48.60 19.00 1.18 30.00 596.00 0.28
onion
Totals: 5807.88 0.47 0.26 4.15 0.49 140.00 0.00 190.29 68.02 4.80 126.72 1306.96 2.10

PM Snack
15 1 cherry Cherries, sweet, raw 67.20 0.03 0.03 0.16 0.05 0.00 0.00 7.35 13.65 0.38 11.55 233.10 0.07
1 ounce(s) Walnuts, dried 0.00 0.15 0.04 0.34 0.16 18.70 0.00 3.12 31.00 0.85 47.80 73.70 0.77
Totals: 67.20 0.17 0.07 0.50 0.21 18.70 0.00 10.47 44.65 1.23 59.35 306.80 0.85

Dinner
0.33 1 fruit without Avocados, raw, California 83.92 0.04 0.08 1.09 0.16 0.00 0.00 5.02 7.42 0.35 16.56 289.45 0.39
skin and seeds
0.25 1 cup Beans, black, boiled, no salt 2.58 0.10 0.03 0.22 0.03 0.00 0.00 0.00 11.61 0.90 30.10 152.65 0.48
1 medium Salad - med. garden w/tomato, 3543.00 0.12 0.09 1.18 0.18 0.00 0.00 36.45 14.00 0.88 23.00 447.00 0.21
onion
1 small Tomato - sm. w/peel, 2.5" diam. 766.00 0.07 0.06 0.77 0.10 0.00 0.00 23.50 6.00 0.55 14.00 273.00 0.11
Totals: 4395.50 0.34 0.26 3.26 0.47 0.00 0.00 64.97 39.03 2.68 83.66 1162.10 1.19

Evening Snack
10 1 almond Nuts, almonds 0.50 0.02 0.08 0.39 0.01 0.00 0.00 0.00 24.80 0.43 27.50 72.80 0.34
1 each Plum - fresh, 2.25" diam 213.00 0.03 0.06 0.33 0.05 0.00 0.00 6.30 3.00 0.07 5.00 114.00 0.07
Totals: 213.50 0.05 0.14 0.72 0.06 0.00 0.00 6.30 27.80 0.50 32.50 186.80 0.41
Total for 10/24/2010: 10828.74 1.27 1.54 10.14 1.37 165.70 0.35 306.29 266.86 10.96 401.57 3705.00 5.86
Meals for
10/25/2010

Qty Measure Description A Thi Rib Nia B6 Fol B12 C Calc Iron Mag Pot Zn
(I.U.) (mg) (mg) (mg) (Mg) (mcg) (mcg) (mg) (mg) (mg) (mg) (mg) (mg)
Breakfast
1 1 cup Blackberries, raw 308.16 0.03 0.04 0.93 0.04 0.00 0.00 30.24 41.76 0.89 28.80 233.28 0.76
2 each Egg - boiled white only 0.00 0.00 0.30 0.06 0.00 2.00 0.14 0.00 4.00 0.02 8.00 96.00 0.00
1 1 large Egg, whole, hard-boiled 293.00 0.03 0.26 0.03 0.06 0.00 0.56 0.00 25.00 0.60 5.00 63.00 0.53
1 1 cup, diced Pineapple, raw, all varieties 86.80 0.12 0.05 0.76 0.17 0.00 0.00 56.11 20.15 0.43 18.60 178.25 0.16
2 1 tablespoon Seeds, flaxseed 0.00 0.39 0.04 0.74 0.11 0.00 0.00 0.14 61.20 1.38 94.08 195.12 1.04
Totals: 687.96 0.58 0.68 2.52 0.39 2.00 0.70 86.49 152.11 3.32 154.48 765.65 2.48

AM Snack
1 cup Grapes, Concord 0.00 0.08 0.00 0.00 0.00 0.00 0.00 0.30 13.00 0.00 0.00 0.00 0.00
1 each Rice cake - plain, unsalted, 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 46.00 0.00
Quaker
Totals: 0.00 0.08 0.00 0.00 0.00 0.00 0.00 0.30 13.00 0.00 0.00 46.00 0.00

Lunch
3 1 spear, large (7- Asparagus, raw 453.60 0.09 0.08 0.59 0.05 0.00 0.00 3.36 14.40 1.28 8.40 121.20 0.32
1/4" to 8-1/2")
1 0.5 cup, chopped Broccoli, raw 274.12 0.03 0.05 0.28 0.08 0.00 0.00 39.25 20.68 0.32 9.24 139.04 0.18
or diced
1 cup Milk, Almond 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
1 large Salad - lrg. garden w/tomato & 4724.00 0.16 0.12 1.58 0.24 0.00 0.00 48.60 19.00 1.18 30.00 596.00 0.28
onion
1 1 bunch Spinach, raw 31881.80 0.27 0.64 2.46 0.66 0.00 0.00 95.54 336.60 9.21 268.60 1897.20 1.80
Totals: 37333.52 0.54 0.90 4.91 1.03 0.00 0.00 186.75 390.68 12.00 316.24 2753.44 2.59

PM Snack
2 table spoon Almond Butter 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
2 each Rice cake - plain, unsalted, 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 92.00 0.00
Quaker
Totals: 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 92.00 0.00
Dinner
4 1 spear, medium Asparagus, raw 483.84 0.09 0.09 0.63 0.06 0.00 0.00 3.58 15.36 1.37 8.96 129.28 0.35
(5-1/4" to 7" long)
2 0.5 cup, chopped Broccoli, raw 548.24 0.06 0.10 0.56 0.15 0.00 0.00 78.50 41.36 0.64 18.48 278.08 0.36
or diced
2 3 oz Fish, roughy, orange, cooked, dry 136.00 0.08 0.11 3.09 0.11 0.00 0.80 0.00 18.70 1.92 30.60 307.70 0.54
heat
1 1 wedge yields Lemon juice, raw 1.14 0.00 0.00 0.01 0.00 0.00 0.00 2.76 0.42 0.00 0.36 7.44 0.00
0.5 table spoon Olive oil - pure 56.50 0.00 0.00 0.00 0.00 0.00 0.00 0.45 18.00 0.08 1.00 0.00 0.05
1 large Salad - lrg. garden w/tomato & 4724.00 0.16 0.12 1.58 0.24 0.00 0.00 48.60 19.00 1.18 30.00 596.00 0.28
onion
1 1 bunch Spinach, raw 31881.80 0.27 0.64 2.46 0.66 0.00 0.00 95.54 336.60 9.21 268.60 1897.20 1.80
Totals: 37831.52 0.66 1.06 8.33 1.23 0.00 0.80 229.43 449.44 14.40 358.00 3215.70 3.38

Evening Snack
15 1 almond Nuts, almonds 0.75 0.04 0.12 0.59 0.02 0.00 0.00 0.00 37.20 0.65 41.25 109.20 0.50
1 each Plum - fresh, 2.25" diam 213.00 0.03 0.06 0.33 0.05 0.00 0.00 6.30 3.00 0.07 5.00 114.00 0.07
Qty Measure Description A Thi Rib Nia B6 Fol B12 C Calc Iron Mag Pot Zn
(I.U.) (mg) (mg) (mg) (Mg) (mcg) (mcg) (mg) (mg) (mg) (mg) (mg) (mg)
Totals: 213.75 0.07 0.18 0.92 0.07 0.00 0.00 6.30 40.20 0.71 46.25 223.20 0.57
Total for 10/25/2010: 76066.75 1.92 2.82 16.68 2.72 2.00 1.49 509.27 1045.43 30.44 874.97 7095.99 9.03
Meals for
10/26/2010

Qty Measure Description A Thi Rib Nia B6 Fol B12 C Calc Iron Mag Pot Zn
(I.U.) (mg) (mg) (mg) (Mg) (mcg) (mcg) (mg) (mg) (mg) (mg) (mg) (mg)
Breakfast
5 each Egg Whites - scrambled/boiled 0.00 0.00 0.75 0.15 0.00 5.00 0.35 0.00 10.00 0.05 20.00 240.00 0.00
1 each Egg whole w/ yolk 409.00 0.03 0.26 0.05 0.07 18.00 0.46 0.01 43.00 0.72 7.00 83.00 0.60
0.5 each Grapefruit - pink or red 4" diam. 159.50 0.02 0.01 0.12 0.03 0.00 0.00 23.45 7.00 0.05 5.50 90.00 0.05
Totals: 568.50 0.05 1.02 0.32 0.10 23.00 0.81 23.46 60.00 0.82 32.50 413.00 0.65

AM Snack
20 1 almond Nuts, almonds 1.00 0.05 0.16 0.79 0.03 0.00 0.00 0.00 49.60 0.86 55.00 145.60 0.67
1 1 miniature box Raisins, seedless 0.00 0.01 0.02 0.11 0.02 0.00 0.00 0.32 7.00 0.26 4.48 104.86 0.03
(.5 oz)
0.33 ounce(s) Walnuts, dried 0.00 0.05 0.01 0.11 0.05 6.17 0.00 1.03 10.23 0.28 15.77 24.32 0.26
Totals: 1.00 0.11 0.19 1.00 0.10 6.17 0.00 1.35 66.83 1.40 75.25 274.78 0.96

Lunch
3 1 spear, medium Asparagus, raw 362.88 0.07 0.07 0.47 0.04 0.00 0.00 2.69 11.52 1.03 6.72 96.96 0.26
(5-1/4" to 7" long)
0.5 1 cup Beans, black, boiled, no salt 5.16 0.21 0.05 0.43 0.06 0.00 0.00 0.00 23.22 1.81 60.20 305.30 0.96
1 cup Brown Rice - cooked 0.00 0.18 0.04 3.00 0.28 8.00 0.00 0.00 23.00 0.82 84.00 84.00 1.24
1 large Salad - lrg. garden w/tomato & 4724.00 0.16 0.12 1.58 0.24 0.00 0.00 48.60 19.00 1.18 30.00 596.00 0.28
onion
Totals: 5092.04 0.62 0.28 5.48 0.62 8.00 0.00 51.29 76.74 4.83 180.92 1082.26 2.74

PM Snack
2 medium Carrots - baby, raw 394.00 0.00 0.00 1.80 0.20 6.60 0.00 0.00 2.00 4.60 2.40 55.80 0.04
1 each Celery - raw stalk trimmed 78.00 0.00 0.00 0.00 0.00 0.00 0.00 4.50 0.00 0.00 0.00 178.00 0.00
0.5 1 cup Parsley, raw 2527.20 0.03 0.03 0.39 0.03 0.00 0.00 39.90 41.40 1.86 15.00 166.20 0.32
Totals: 2999.20 0.03 0.03 2.19 0.23 6.60 0.00 44.40 43.40 6.46 17.40 400.00 0.36

Dinner
2 spear Broccoli 1442.00 0.00 0.00 0.00 0.00 0.00 0.00 278.00 0.00 0.00 0.00 1144.00 0.00
1 table spoon Garlic powder 0.00 0.04 0.01 0.06 0.00 0.00 0.00 0.00 7.00 0.23 5.00 92.00 0.22
0.5 cup Lentil - boiled 0.00 0.08 0.03 0.30 0.04 68.00 0.00 0.00 13.00 1.09 24.00 0.00 0.47
1 table spoon Onion - chopped 0.00 0.10 0.00 0.02 0.02 0.00 0.00 0.80 3.00 0.04 2.00 25.00 0.03
1 1 bunch Spinach, raw 31881.80 0.27 0.64 2.46 0.66 0.00 0.00 95.54 336.60 9.21 268.60 1897.20 1.80
1 small Tomato - sm. w/peel, 2.5" diam. 766.00 0.07 0.06 0.77 0.10 0.00 0.00 23.50 6.00 0.55 14.00 273.00 0.11
Totals: 34089.80 0.55 0.74 3.61 0.82 68.00 0.00 397.84 365.60 11.12 313.60 3431.20 2.63

Evening Snack
3 table spoon Almond Butter 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00
2 each Rice cake - plain, unsalted, 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 92.00 0.00
Quaker
Totals: 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 92.00 0.00
Total for 10/26/2010: 42750.54 1.36 2.26 12.61 1.87 111.77 0.81 518.34 612.57 24.64 619.67 5693.24 7.34

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