MADSheet v1

Ted and Christy Brekken

March 2015
PLEASE READ THE INSTRUCTIONS TAB

DAILY CALORIES --> 1300

DAILY CARBS --> 40

Base
Norm Cal/Carb Unit Carb Prot
BREAKFAST
Apple 0.12 g 0.13 0.00
Banana 0.13 g 0.20 0.01
Blueberries 0.14 g 0.12 0.01
Whole milk (Organic Valley) 0.39 g 0.05 0.03
Half and half (Organic Valley) 1.15 g 0.03 0.02
Honey 0.12 g 0.81 0.00
Greek yogurt (Greek Gods Traditional Plain) 0.94 g 0.04 0.04
Oatmeal (steel cut, cooked) 0.22 g 0.11 0.03
Raspberries 0.18 g 0.06 0.01
Strawberry 0.14 g 0.06 0.01
Walnuts 3.07 g 0.07 0.15
MEAL TOTAL
RUNNING TOTAL

MORNING SNACK
Apple 0.12 g 0.13 0.00
Carrots 0.14 g 0.07 0.01
Blueberries 0.14 g 0.12 0.01
Chocolate (Green & Black's dark 85%) 0.67 g 0.28 0.10
Macadamia nuts 3.79 g 0.06 0.08
Peanut butter (Adams Natural Creamy) 1.45 g 0.13 0.22
Raspberries 0.18 g 0.06 0.01
Strawberry 0.14 g 0.06 0.01
Walnuts 3.07 g 0.07 0.15
MEAL TOTAL
RUNNING TOTAL

LUNCH
Apple 0.12 g 0.13 0.00
Almond 1.90 g 0.09 0.21
Carrots 0.14 g 0.07 0.01
Banana 0.13 g 0.20 0.01
Blueberries 0.14 g 0.12 0.01
Cashews 0.61 g 0.30 0.15
Chocolate (Green & Black's dark 85%) 0.67 g 0.28 0.10
Greek yogurt (Greek Gods Traditional Plain) 0.94 g 0.04 0.04
Half and half (Organic Valley) 1.15 g 0.03 0.02
Honey 0.12 g 0.81 0.00
Kalamata Olives (Peloponnese, pitted) 1.23 g 0.07 0.00
Peanut butter (Adams Natural Creamy) 1.45 g 0.13 0.22
Pear 0.12 g 0.13 0.00
Pepper 0.16 g 0.04 0.01
Raisins 0.13 g 0.76 0.03
Raspberries 0.18 g 0.06 0.01
Strawberry 0.14 g 0.06 0.01
Tangerine 0.14 g 0.11 0.01
Tortilla (Mission Carb Balance) 0.43 g 0.11 0.11
Watermelon 0.14 g 0.08 0.01
Avocado 2.18 g 0.02 0.02
Flacker 2.95 g 0.04 0.20
Walnuts 3.07 g 0.07 0.15
Macadamia nuts 3.79 g 0.06 0.08
Cream Cheese (Organic Valley) 3.14 g 0.03 0.07
MEAL TOTAL
RUNNING TOTAL

AFTERNOON SNACK
Apple 0.12 g 0.13 0.00
Almond 1.90 g 0.09 0.21
Cashews 0.61 g 0.30 0.15
Blueberries 0.14 g 0.12 0.01
Chocolate (Green and Black 85%) 0.67 g 0.28 0.10
Half and half (Organic Valley) 1.15 g 0.03 0.02
Honey 0.12 g 0.81 0.00
Macadamia nuts 3.79 g 0.06 0.08
Peanut butter (Adams Natural Creamy) 1.45 g 0.13 0.22
Popcorn (Popped) 0.17 g 0.63 0.13
Raisins 0.13 g 0.76 0.03
Sunflower Seed (kernals) 1.19 g 0.15 0.19
Raspberries 0.18 g 0.06 0.01
Strawberry 0.14 g 0.06 0.01
Tangerine 0.14 g 0.11 0.01
Walnuts 3.07 g 0.07 0.15
MEAL TOTAL
RUNNING TOTAL

DINNER
Annie Chun's seaweed snacks 0.94 g 0.20 0.20
Applesauce (unsweetened) 0.13 g 0.10 0.00
Almond 1.90 g 0.09 0.21
Apple 0.12 g 0.13 0.00
Avocado 2.18 g 0.02 0.02
Carrots 0.14 g 0.07 0.01
Black Beans 0.22 g 0.099 0.058
Banana 0.13 g 0.20 0.01
Blueberries 0.14 g 0.12 0.01
Corn 0.15 g 0.17 0.03
Cottage cheese (Organic Valley) 0.74 g 0.05 0.13
Cream Cheese (Organic Valley) 3.14 g 0.03 0.07
Edamame (edible bean) 0.99 g 0.04 0.13
Flacker 2.95 g 0.04 0.20
Half and half (Organic Valley) 1.15 g 0.03 0.02
Honey 0.12 g 0.81 0.00
Kalamata Olives (Peloponnese, pitted) 1.23 g 0.07 0.00
Kale (raw) 0.65 g 0.08 0.33
Macadamia Nuts 3.79 g 0.06 0.08
Pear 0.12 g 0.13 0.00
Pepper 0.16 g 0.04 0.01
Raspberries 0.18 g 0.06 0.01
Squash (butternut or delicata) 0.14 g 0.07 0.01
Strawberry 0.14 g 0.06 0.01
Sweet potato 0.14 g 0.17 0.02
Tangerine 0.14 g 0.11 0.01
Tortilla (Mission Carb Balance) 0.43 g 0.11 0.11
Tomato sauce (Muir Glen) 0.26 g 0.08 0.02
MEAL TOTAL
RUNNING TOTAL

BEDTIME SNACK
Apple 0.12 g 0.13 0.00
Almond 1.90 g 0.09 0.21
Banana 0.13 g 0.20 0.01
Blueberries 0.13 g 0.12 0.01
Cashews 0.61 g 0.30 0.15
Half and half (Organic Valley) 1.15 g 0.03 0.02
Macadamia Nuts 3.79 g 0.06 0.08
Popcorn (popped) 0.17 g 0.63 0.13
Raspberries 0.18 g 0.06 0.01
Strawberry 0.14 g 0.06 0.01
Tangerine 0.14 g 0.11 0.01
Walnuts 3.07 g 0.07 0.15
MEAL TOTAL
RUNNING TOTAL
Base
Fat Fiber Ratio Units/Carb Carbs Units

0.00 0.03 0.00 8.0 0.0

0.00 0.03 0.00 5.0 0.0
0.00 0.02 0.02 8.3 0.0
0.03 0.00 0.40 20.0 0.0
0.12 0.00 2.33 30.0 0.0
0.00 0.00 0.00 1.2 0.0
0.10 0.00 1.25 25.0 5.0 125.0
0.02 0.02 0.16 9.2 0.0
0.01 0.07 0.13 17.6 0.0
0.00 0.01 0.00 16.4 0.0
0.65 0.07 2.95 14.7 0.0
5
5

0.00 0.03 0.00 8.0 3.0 24.0

0.00 0.02 0.00 14.2 0.0
0.00 0.02 0.02 8.3 0.0
0.50 0.10 1.33 3.6 1.0 3.6
0.76 0.08 5.43 16.7 0.0
0.50 0.06 1.45 8.0 3.0 24.0
0.01 0.07 0.13 17.6 0.0
0.00 0.01 0.00 16.4 0.0
0.65 0.07 2.95 14.7 0.0
7
12

0.00 0.03 0.00 8.0 0.0

0.50 0.12 1.63 10.9 0.0
0.00 0.02 0.00 14.2 0.0
0.00 0.03 0.00 5.0 0.0
0.00 0.02 0.02 8.3 0.0
0.46 0.03 1.02 3.3 0.0
0.50 0.10 1.33 3.6 0.0
0.10 0.00 1.25 25.0 0.0
0.12 0.00 2.33 30.0 0.0
0.00 0.00 0.00 1.2 0.0
0.27 0.00 4.00 15.0 0.0
0.50 0.06 1.45 8.0 0.0
0.00 0.03 0.00 7.7 0.0
0.00 0.02 0.00 25.0 0.0
0.01 0.04 0.01 1.3 0.0
0.01 0.07 0.13 17.6 0.0
0.00 0.01 0.00 16.4 0.0
0.00 0.02 0.02 8.8 0.0
0.07 0.36 0.33 9.3 0.0
0.0 0.00 0.02 13.2 0.0
0.15 0.05 3.62 46.7 0.0
0.32 0.28 1.33 25.0 0.0
0.65 0.07 2.95 14.7 0.0
0.76 0.08 5.43 16.7 0.0
0.33 0.00 3.33 30.0 0.0
0
12

0.00 0.03 0.00 8.0 0.0

0.50 0.12 1.63 10.9 0.0
0.46 0.03 1.02 3.3 0.0
0.00 0.02 0.02 8.3 0.0
0.50 0.10 1.33 3.6 0.0
0.12 0.00 2.33 30.0 0.0
0.00 0.00 0.00 1.2 0.0
0.76 0.08 5.43 16.7 0.0
0.50 0.06 1.45 8.0 0.0
0.05 0.15 0.06 1.6 0.0
0.01 0.04 0.01 1.3 0.0
0.50 0.09 1.44 6.6 0.0
0.01 0.07 0.13 17.6 0.0
0.00 0.01 0.00 16.4 0.0
0.00 0.02 0.02 8.8 0.0
0.65 0.07 2.95 14.7 0.0
0.0
 12.0

0.50 0.00 1.25 5.0 0.0

0.00 0.01 0.00 9.9 0.0
0.50 0.12 1.63 10.9 0.0
0.00 0.03 0.00 8.0 0.0
0.15 0.05 3.62 46.7 0.0
0.00 0.02 0.00 14.2 0.0
0.01 0.05 0.05 10.1 0.0
0.00 0.03 0.00 5.0 0.0
0.00 0.02 0.02 8.3 0.0
0.01 0.02 0.04 5.9 0.0
0.05 0.00 0.26 22.0 0.0
0.33 0.00 3.33 30.0 0.0
0.07 0.07 0.38 25.0 0.0
0.32 0.28 1.33 25.0 0.0
0.12 0.00 2.33 30.0 0.0
0.00 0.00 0.00 1.2 0.0
0.27 0.00 4.00 15.0 0.0
0.01 0.02 0.02 12.3 0.0
0.76 0.08 5.43 16.7 0.0
0.00 0.03 0.00 7.7 0.0
0.00 0.02 0.00 25.0 0.0
0.01 0.07 0.13 17.6 0.0
0.00 0.03 0.01 13.7 0.0
0.00 0.01 0.00 16.4 0.0
0.00 0.03 0.01 5.7 0.0
0.00 0.02 0.02 8.8 0.0
0.07 0.36 0.33 9.3 0.0
0.03 0.02 0.33 12.4 0.0
0.0
12.0

0.00 0.03 0.00 8.0 0.0

0.50 0.12 1.63 10.9 0.0
0.00 0.03 0.00 5.0 0.0
0.00 0.02 0.00 8.3 0.0
0.46 0.03 1.02 3.3 0.0
0.12 0.00 2.33 30.0 0.0
0.76 0.08 5.43 16.7 0.0
0.05 0.15 0.06 1.6 0.0
0.01 0.07 0.13 17.6 0.0
0.00 0.01 0.00 16.4 0.0
0.00 0.02 0.02 8.8 0.0
0.65 0.07 2.95 14.7 0.0
0.0
12.0
32.5
INSTRUCTIONS

Put the number of desired carbs of a given food in the "Carbs" column (column J). The amount of food fo

ADDING NEW FOOD

To add a new food, create a new row. Input the "Unit", "Carb", "Prot", "Fat", and "Fiber" columns (column
"Units/Carb", and "Units" (columns B, H, I, K) cells from the row above or below. Excel will paste the prop
adding rows to the middle of a meal section, the "MEAL TOTAL" summation will adjust automatically. How
sure to double check.)

DESCRIPTION OF LABELS AND CELLS: USER SPECIFIED

"DAILY CALORIES" is the target number of daily calories.

"DAILY CARBS" is the target number of daily carbs.

"Unit" is specified by the user, and indicates the base unit for calculating how much food to prepare. Usua

"Carb" is the number of grams of net carbs per unit of food. (Grams of net carbs are the grams of carbs m
The net carbs per unit (assuming the unit is grams) is then (13.6-6.8)/100. The formula "=(13.6-6.8)/100"

"Prot" is the number of grams of protein per unit of food. For example, walnuts have 15.4 grams of protein
cell by the user.

"Fat" is the number of grams of fat per unit of food. For example, walnuts have 65.4 grams of fat per 100

"Fiber" is the number of grams of fiber per unit of food. For example, walnuts have 6.8 grams of fiber per
user.

"Carbs" is the grams of carbs you would like for that type of food. This is supplied by the user.
DESCRIPTION OF LABELS AND CELLS: CALCULATED

"Ratio" is units of fat divided by carbs plus protein. It is calculated by the spreadsheet. Higher ratio foods

"Units/Carb" is units of food per one carb. It is calculated by the spreadsheet.

"Units" is the amount of food to serve to get "Carbs" amount of carbs. It is calculated by the spreadsheet.

"Norm Cal/Carb" is the fraction of daily calories that would be consumed if all of the daily allotment of carb
greater than 1 are more MAD friendly. Conditional formatting has been applied to automatically color the

The blue/gray colored cell at the end of each section is the total number of carbs for that section.

The light green cell at the end of each section is the running total of carbs for the day.
umn J). The amount of food for that many carbs is calculated in the "Units" column (column K).

, and "Fiber" columns (columns C through G, see descriptions below) as appropriate for the new food. Copy and pa
elow. Excel will paste the proper formula and automatically correct it for the new row. (Caution: only add rows to the
n will adjust automatically. However, when adding a row to the top or bottom of a meal section, the "MEAL TOTAL" s

ow much food to prepare. Usually grams but could be set to cups or tablespoons, for example.

carbs are the grams of carbs minus the grams of fiber.) For example, walnuts have 13.6 grams of carbs and 6.8 gra
The formula "=(13.6-6.8)/100" can be entered directly into the cell by the user.

nuts have 15.4 grams of protein per 100 grams of walnuts. The protein per unit is then 15.4/100. The formula "=15.4

have 65.4 grams of fat per 100 grams of walnuts. The fat per unit is then 65.4/100. The formula "=65.4/100" can be e

uts have 6.8 grams of fiber per 100 grams of walnuts. The fiber per unit is then 6.8/100. The formula "=6.8/100" can

upplied by the user.

preadsheet. Higher ratio foods are generally more MAD friendly.

et.

calculated by the spreadsheet.

all of the daily allotment of carbs were consumed of this food. Foods less than 1 require caution and can be consum
plied to automatically color the cells green if they are MAD friendly and red if they require more moderation.

carbs for that section.

or the day.
olumn K).

or the new food. Copy and paste the "Norm Cal/Carb", "Ratio",
(Caution: only add rows to the middle of a meal section. When
al section, the "MEAL TOTAL" summation will not adjust correctly. Be

example.

3.6 grams of carbs and 6.8 grams of fiber per 100 grams of walnuts.

n 15.4/100. The formula "=15.4/100" can be entered directly into the

he formula "=65.4/100" can be entered directly into the cell by the user.

0. The formula "=6.8/100" can be entered directly into the cell by the
 re caution and can be consumed in small amounts, whereas foods
uire more moderation.