Servings Calories Total Fat (gSaturated FCholesteroSodium (mPotassium Carbohydra

Breakfast
egg 4 286 19 6.3 744 284 276 1.4
chard 1.5 10 0.1 0 0 115 204.7 2
chia 1.5 90 4.5 0.8 7.5 0 90 7.5
bluberries 1 5 0 0 0 0.1 7 1.3
rasberries 15 8 0 0 0 0.2 0 1.7
strawberries 1 2 0 0 0 0 11 0.5
banana 0.5 45 0.2 0.1 0 0.5 180.8 11.5
Snacks
gum 2 10 0 0 0 0 0 4
cashews 7 49 4 0.8 0 0 0 2.4
Lunch
quinoa 1/4 94 1.5 0.1 0 5.2 185 17.5
spring mix 0.5 10 0 0 0 25 0 1.5
hummus 1.5 105 7.5 1.5 0 195 0 6
cucumber 0.5 4 0 0 0 0.5 38 0.9
green beans 1/3 6 0 0 0 2.7 0 1.3
onions 1/8 8 0 0 0 0.8 29.2 1.9
salmon 2 200 2 1 90 480 730 4
Dinner
green beans 1/3 6 0 0 0 2.7 0 1.3
quinoa 1/4 94 1.5 0.1 0 5.2 185 17.5
cucumber 0.5 4 0 0 0 0.5 38 0.9
hummus 1.5 105 7.5 1.5 0 195 0 6
spring mix 0.5 10 0 0 0 25 0 1.5
tilapia 3 330 6 3 75 75 0 0
onions 1/8 8 0 0 0 0.8 29.2 1.9
greek yogurt 0.5 75 0 0 7.5 48.5 0 5.2
banana 0.5 45 0.2 0.1 0 0.5 180.8 11.5
bluberries 1 5 0 0 0 0.1 7 1.3
rasberries 15 8 0 0 0 0.2 0 1.7
bread 1 120 2 0 0 180 115 22
seed butter 0.5 90 7.5 1 0 22.5 98 4
almond milk 0.5 15 1.5 0 0 54.2 0.5 0.5
carrot cake 1 300 16 3 30 320 0 37

TOTAL CALORIC INTAKE 2147 81 19.3 954 2039.2 2405.2 177.7

DAILY VALUE 2,290 78 26 300 2,300 3,500 294

# of steps 6,798 Cal from steps= 339.9

Subtract exercise
NET CALORIC INTAKE 1807.1
Amount of water (oz) 45oz

Amount of sleep (hours) 7h 28m

Fiber (g) Sugar (g) Protein (g)Vit A % Vit C % Calcium % Iron % Food Groups

0 0.7 25.1 21.60% 0.00% 11.20% 19.40% protein

0.9 0.6 1 66.10% 27.00% 2.80% 5.40% vegetable
7.5 0 4.5 0.00% 0.00% 12.00% 9.00% grain
0.2 0.9 0.1 0.10% 1.50% 0.10% 0.10% fruit
1 0.7 0.2 0.00% 0.00% 0.20% 0.20% fruit
0.1 0.3 0 0.00% 0.00% 0.00% 0.00% fruit
1.3 2.6 0.6 0.60% 7.30% 0.30% 0.70% fruit

0 0 0 0.00% 0.00% 0.00% 0.00% fat

0 0.3 1.5 0.00% 0.00% 0.60% 3.00% nut

1.5 0 3.3 0.00% 0.00% 1.50% 12.80% grain

0.5 0.5 1 40.00% 12.50% 4.00% 3.00% vegetables
3 1.5 3 3.00% 3.00% 3.00% 6.00% legumes
0.2 0 0 0.50% 1.00% 0.50% 0.50% fruit
0 0 1 0.00% 0.00% 0.00% 0.00% legumes
0.3 0.8 0.2 0.00% 2.50% 0.50% 0.20% vegetables
2 0 42 0.00% 4.00% 0.00% 8.00% protein

0 0 1 0.00% 0.00% 0.00% 0.00% legumes

1.5 0 3.3 0.00% 0.00% 1.50% 12.80% grain
0.2 0 0 0.50% 1.00% 0.50% 0.50% fruit
3 1.5 3 3.00% 3.00% 3.00% 6.00% legumes
0.5 0.5 1 40.00% 12.50% 4.00% 3.00% vegetables
0 0 69 0.00% 12.00% 12.00% 18.00% protein
0.3 0.8 0.2 0.00% 2.50% 0.50% 0.20% vegetables
0 0 13.4 0.00% 0.00% 14.90% 0.00% dairy
1.3 2.6 0.6 0.60% 7.30% 0.30% 0.70% fruit
0.2 0.9 0.1 0.10% 1.50% 0.10% 0.10% fruit
1 0.7 0.2 0.00% 0.00% 0.20% 0.20% fruit
5 5 5 0.00% 0.00% 2.00% 8.00% carbs
1.5 0.5 3 0.00% 0.00% 2.00% 5.00% nut/grain
0 0.5 4.90% 0.00% 1.00% 1.00% protein/dairy
2 27 3 0.00% 0.00% 2.00% 0.00% fat/carb

35 48.9 186.3 181.00% 98.60% 80.70% 123.80% 0

25 88 117 100 100 100 100