Servings Calories Total Fat (g) Saturated Fat (g)

Breakfast
Waffles
Eggs
Milk

1
2
1

180
140
160

6
10
9

2
3
6

Snacks
Sunflower Seeds

190

15

1.5

Lunch
Teriyaki Chicken
White Rice
Apple juice

1
1
1

270
130
120

3
0
0

0.5
0
0

Dinner
Breaded Fish Fillet
Orange Juice
Cornflakes
Milk
Lettuce (salad)

1
1
1
1
1

211
110
113
160
15

11.18
0
0.09
9
0

2.57
0
0.01
6
0

1799
1610.72

63.27
65

21.58
20

TOTAL CALORIC INTAKE

DAILY VALUE
Subtract exercise
NET CALORIC INTAKE

1799

Amount of water (servings)

Amount of sleep (hours)

Cholesterol (mg) Sodium (mg) Potassium Carbohydrates (g) Fiber (g) Sugar (g)
20
390
35

440
130
120

80
0
0

27
2
11

1
0
0

2
0
11

135

30
0
0

700
1
25

0
0
0

46
28
30

3
0
0

15
0
26

30.94
0
0
35
0

484.12
10
2.84
120
60

291.2
450
20.7
0
0

15.44
26
25.17
11
3

0.46
0
0.31
0
1

0
22
1.73
11
0

540.94
300

2227.96
1500

841.9
4700

229.61
130

9.77
38

88.73
30

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

5
12
11

20
10
6

0
0
6

10
2
30

20 Grains
6 Meat,fish.eggs,beans & peas
0 Dairy

8 Seeds & Nuts

14
3
0

15
0
0

25
0
0

2
1
0

2 Meat,fish.eggs,beans & pea

7 Grains
0 Fruits

13.34
2
2.18
11
1

1
0
1
6
140

0
120
0
6
30

2
35
1
30
6

11 Meat,fish.eggs,beans & pea

0 Fruits
3 Grains
0 Dairy
20 Vegetables

83.52
52

199
100

187
100

121
100

77
100

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