Menu plan and calculation of actual menu Date: ###

Gram Carbs g Protein g Fat g kcal

this meal this meal this meal this meal this meal

Daily nutrient goal is 450.0 450.0 100.0 4,500.0

Nutrient percentage goal is 40.0 40.0 20.0 100.0 (check total)
(write your goals in green fields)
Meal 1
Oatmeal (OTA solgryn) 140.0 78.4 18.2 9.8 476.0
Milk, low fat 300.0 14.4 10.2 0.3 105.0
Milk, reduced fat 400.0 19.2 13.6 6.0 180.0
Egg, whole 160.0 1.9 19.4 17.9 248.3
Banana 0.0 0.0 0.0 0.0 0.0
Bomber Blend, whey protein 50.0 2.0 38.0 2.0 178.0
0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0

Meal 1 total 1,050.0 115.9 99.4 36.0 1,187.3

Meal 1 Nutrient percentages 39.1 33.5 27.3 99.8 (check total)

Meal 2
Oatmeal (OTA solgryn) 0.0 0.0 0.0 0.0 0.0
Kellogs cornflakes 70.0 58.1 5.6 0.4 259.0
Milk, low fat 0.0 0.0 0.0 0.0 0.0
Milk, reduced fat 300.0 14.4 10.2 4.5 135.0
Tuna in water 0.0 0.0 0.0 0.0 0.0
Shrimp, frozen 130.0 3.9 26.0 1.6 133.9
Hamburger patty, 3-6% 190.0 0.0 38.0 19.0 323.0
Pineapple, canned 60.0 9.3 0.2 0.2 40.2

Meal 2 total 750.0 85.7 80.0 25.7 891.1

Meal 2 Nutrient percentages 38.5 35.9 25.9 100.3 (check total)

Meal 3
Oatmeal (OTA solgryn) 0.0 0.0 0.0 0.0 0.0
Kellogs cornflakes 0.0 0.0 0.0 0.0 0.0
Milk, low fat 300.0 14.4 10.2 0.3 105.0
Milk, reduced fat 0.0 0.0 0.0 0.0 0.0
Banana 100.0 22.0 1.1 0.3 96.0
Egg, whole 0.0 0.0 0.0 0.0 0.0
Shrimp, frozen 0.0 0.0 0.0 0.0 0.0
Tuna in water 0.0 0.0 0.0 0.0 0.0
Bomber Blend, whey protein 60.0 2.4 45.6 2.4 213.6

Meal 3 total 460.0 38.8 56.9 3.0 414.6

Meal 3 Nutrient percentages 37.4 54.9 6.5 98.8 (check total)

Meal 4
Rice, white 150.0 117.0 11.3 0.8 540.0
Milk, low fat 100.0 4.8 3.4 0.1 35.0
Milk, reduced fat 0.0 0.0 0.0 0.0 0.0
Hamburger patty, 3-6% 0.0 0.0 0.0 0.0 0.0
Hamburger patty, 8-10% 0.0 0.0 0.0 0.0 0.0
Chicken, skinless 280.0 0.0 58.8 5.6 285.6
0.0 0.0 0.0 0.0 0.0

Meal 4 total 530.0 121.8 73.5 6.5 860.6

Meal 4 Nutrient percentages 56.6 34.1 6.7 97.5 (check total)

Meal 5
Rice, white 0.0 0.0 0.0 0.0 0.0
Oatmeal (OTA solgryn) 140.0 78.4 18.2 9.8 476.0
Milk, low fat 0.0 0.0 0.0 0.0 0.0
Milk, reduced fat 400.0 19.2 13.6 6.0 180.0
Chicken, skinless 0.0 0.0 0.0 0.0 0.0
Bomber Blend, whey protein 0.0 0.0 0.0 0.0 0.0

Meal 5 total 540.0 97.6 31.8 15.8 656.0

Meal 5 Nutrient percentages 59.5 19.4 21.7 100.6 (check total)

Meal 6
Rice, white 0.0 0.0 0.0 0.0 0.0
Milk, low fat 0.0 0.0 0.0 0.0 0.0
Milk, reduced fat 0.0 0.0 0.0 0.0 0.0
Hamburger patty, 3-6% 0.0 0.0 0.0 0.0 0.0
Hamburger patty, 8-10% 0.0 0.0 0.0 0.0 0.0
Chicken, skinless 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0

Meal 6 total 0.0 0.0 0.0 0.0 0.0

Meal 6 Nutrient percentages #DIV/0! #DIV/0! #DIV/0! #DIV/0! (check total)

Carbs Protein Fat Kcal

Total consumption for the day 459.8 341.6 86.9 4,009.6

Energi % spread 45.9 34.1 19.5 99.5 (check total)

List of foods and their nutrient contents

Gram Carbs g Protein g Fat g kcal

this meal this meal this meal this meal this meal

Food supplements
Bomber Blend, whey protein 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0

Diary products and eggs

Milk, low fat 0.0 0.0 0.0 0.0 0.0
Milk, reduced fat 0.0 0.0 0.0 0.0 0.0
Egg, whole 0.0 0.0 0.0 0.0 0.0
Egg, white 0.0 0.0 0.0 0.0 0.0
Egg, yolk 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0

Meat and fish

Chicken, skinless 0.0 0.0 0.0 0.0 0.0
Hamburger patty, 3-6% 0.0 0.0 0.0 0.0 0.0
Hamburger patty, 8-10% 0.0 0.0 0.0 0.0 0.0
Shrimp, frozen 0.0 0.0 0.0 0.0 0.0
Tuna in water 0.0 0.0 0.0 0.0 0.0

Corn and cereal products

Rice, white 0.0 0.0 0.0 0.0 0.0
Oatmeal (OTA solgryn) 0.0 0.0 0.0 0.0 0.0
Kellogs cornflakes 0.0 0.0 0.0 0.0 0.0

Breads
Rugbrød, kondikarl 0.0 0.0 0.0 0.0 0.0
Toast, Bakersfield 0.0 0.0 0.0 0.0 0.0

Fruit and nuts

Banana 0.0 0.0 0.0 0.0 0.0
Pineapple, canned 0.0 0.0 0.0 0.0 0.0

Vegetables
Gulerøder og ærter, frosne 0.0 0.0 0.0 0.0 0.0
Majs, frossen 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0

Oil, dressing, butter, mayo …

Flax oil 0.0 0.0 0.0 0.0 0.0
Olive oil 0.0 0.0 0.0 0.0 0.0
Peanutbutter 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0
 Carbs Protein Fat kcal Carbs Protein Fat
pr. 100 g pr. 100 g pr. 100 g pr. 100 g Energi % Energi % Energi %

4.0 76.0 4.0 356.0 4.5 85.4 10.1

0.0 0.0 0.0 0.0 #DIV/0! #DIV/0! #DIV/0!

4.8 3.4 0.1 35.0 54.9 38.9 2.6

4.8 3.4 1.5 45.0 42.7 30.2 30.0
1.2 12.1 11.2 155.2 3.1 31.2 64.9
1.2 10.1 0.0 45.7 10.5 88.4 0.0
1.7 16.8 30.9 354.5 1.9 19.0 78.4
0.0 0.0 0.0 0.0 #DIV/0! #DIV/0! #DIV/0!
0.0 0.0 0.0 0.0 #DIV/0! #DIV/0! #DIV/0!

0.0 21.0 2.0 102.0 0.0 82.4 17.6

0.0 20.0 10.0 170.0 0.0 47.1 52.9
0.0 18.0 15.0 206.0 0.0 35.0 65.5
3.0 20.0 1.2 103.0 11.7 77.7 10.5
0.0 26.0 0.6 111.0 0.0 93.7 4.9

78.0 7.5 0.5 360.0 86.7 8.3 1.3

56.0 13.0 7.0 340.0 65.9 15.3 18.5
83.0 8.0 0.6 370.0 89.7 8.6 1.5

33.0 6.0 4.0 193.0 68.4 12.4 18.7

48.0 8.0 3.5 260.0 73.8 12.3 12.1

22.0 1.1 0.3 96.0 91.7 4.6 2.8

15.5 0.4 0.3 67.0 92.5 2.4 4.0

10.0 3.0 0.5 57.0 70.2 21.1 7.9

20.0 3.0 0.5 98.0 81.6 12.2 4.6
0.0 0.0 0.0 0.0 #DIV/0! #DIV/0! #DIV/0!

0.0 0.0 100.0 900.0 0.0 0.0 100.0

0.0 0.0 100.0 900.0 0.0 0.0 100.0
18.8 22.6 53.7 653.3 11.5 13.8 74.0
0.0 0.0 0.0 0.0 #DIV/0! #DIV/0! #DIV/0!
0.0 0.0 0.0 0.0 #DIV/0! #DIV/0! #DIV/0!
Energi %
Total

100.0
#DIV/0!

96.3
102.9
99.2
98.9
99.3
#DIV/0!
#DIV/0!

100.0
100.0
100.5
99.8
98.6

96.3
99.7
99.8

99.5
98.3

99.1
99.0

99.1
98.5
#DIV/0!

100.0
100.0
99.3
#DIV/0!
#DIV/0!