Day 3

Breakfast Calories Carbohydrates Protein Fat
3 cups Bran Flakes 384.00 96.48g 11.28g 2.64g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
2 medium banana, sliced 210.04 53.90g 2.58g 0.58g
2 Tbs sliced almonds 66.46 2.28g 2.44g 5.82g
TOTAL 832.01 176.42g 33.00g 9.92g

Snack 1 Calories Carbohydrates Protein Fat
1 cup chopped cantaloupe 54.40 13.06g 1.34g 0.30g
1 cup strawberries, sliced 53.12 12.75g 1.11g 0.50g
¾ cup low fat granola 238.84 49.50g 4.95g 2.85g
6 oz nonfat plain yogurt 85.00 6.00g 13.00g 0.00g
TOTAL 431.36 81.31g 20.41g 3.65g

Lunch Calories Carbohydrates Protein Fat
Salmon Stir Fry
• 10 oz salmon steak, cubed 402.33 0.00g 56.21g 17.96g
• 2 Tbs canola oil 159.12 0.00g 0.00g 18.00g
• 2 clove garlic, minced 8.94 1.98g 80.52g 23.54g
• 2 cups sliced mushrooms 30.80 4.60g 4.32g 0.48g
• 3 cups green beans 102.30 23.52g 6.00g 0.40g
• ¼ cup low sodium soy sauce 33.70 5.42g 3.28g 0.04g
• 2 Tbs hoisin sauce 70.40 14.10g 1.06g 1.08g
• 2 cups cooked brown rice 432.90 89.54g 10.06g 3.51g
TOTAL 1240.51 139.16g 81.33g 41.50g

Snack 2 Calories Carbohydrates Protein Fat
4 cups low salt vegetable soup 400.00 80.00g 8.00g 8.00g
1 large baked potato 256.68 58.38 6.90g 0.36g
1 cup cooked broccoli 83.38 17.31g 5.59g 0.96g
TOTAL 711.28 149.58g 18.62g 9.00g

Dinner Calories Carbohydrates Protein Fat
2 Turkey Burger Wraps:
• 8 oz cooked turkey burger 424.64 0.00g 49.76g 23.54g
• 2 slices low fat Swiss cheese 71.40 1.80g 10.72g 2.14g
• 2 Spinach Flour tortillas (10 in) 436.80 71.90g 11.60g 10.86g
• 2 Tbs BBQ sauce 23.44 4.00g 0.56g 0.56g
• ½ cup shredded cabbage 8.40 1.96g 0.50g 0.04g
2 cups sliced cucumber 28.56 5.14g 1.40g 0.38g
4 tsp olive oil and 2 tsp balsamic vinegar 164.48 0.02g 0.00g 18.00g
TOTAL 1157.32 84.82g 74.54g 55.52g

Snack 3 Calories Carbohydrates Protein Fat
LARA Bar 180.00 23.00g 4.00g 10.00g
1 medium apple 71.76 19.06g 0.36g 0.23g
2 oz walnuts 370.82 7.77g 8.64g 36.97g
TOTAL 622.58 49.83g 13.00g 47.20g

DAILY TOTAL 4995.06 681.12g 240.90g 166.79g

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