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Day 4 Meal Plan

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Egg, fresh, raw, whole	2 large	100 g	143
2	Pork, baked, cooked, bacon, cured	3 slice cooked	24.3 g	133
3	Salt, table	0.1875 tsp	1.12 g	0
4	Spices, black, pepper	0.1875 tsp, ground	0.43 g	1.1
5	Turkey, prepackaged or deli, luncheon meat	2 slice, NFS	56 g	59
6	Onions, raw, red	19.36 g	19.36 g	8.5
7	Mayonnaise, regular	0.5 tablespoon	6.9 g	47
8	Cheese, swiss	56 g	56 g	220
9	Sliced bell peppers	36 g	36 g	9.4
10	Lettuce, raw, green leaf	0.5 leaf outer	12 g	1.8
11	Chicken, raw, meat only, thigh, dark meat, broilers or fryers	170.09 g	170.09 g	206
12	Oil, avocado	0.03125 cup	6.81 g	60
13	Spices, garlic powder	0.1875 tsp	0.58 g	1.9
14	Lemon pepper seasoning by Hy-Vee, Inc.	0.0625 tsp	0.17 g	0
15	Butter, without salt	0.25 tbsp	3.55 g	25
16	Onions, raw, white	14.375 g	14.38 g	5
17	Garlic, raw	0.5 clove	1.5 g	2.2
18	Italian seasoning by Raley's	0.3125 tsp	1.06 g	2.5
19	Lupini beans by ARHEON	25 g	25 g	37
20	Soup, canned, low sodium, chicken broth	0.375 cup	90 g	14
21	Cream, heavy	0.0625 cup	15 g	51
22	Cheese, grated, parmesan	0.0625 cup	6.25 g	26
23	Baby spinach leaves by Safeway, Inc.	0.375 cup	10.62 g	2.6
24	Basil, fresh	0.03125 cup leaves, whole	0.75 g	0.2
25	Lemon juice, raw	0.0625 fl oz	1.91 g	0.4
26	Blueberries, raw	3 berries	4.08 g	2.3
27	Blackberries, raw	19.5 g	19.5 g	8.4
28	Raspberries, raw	3 raspberries	5.7 g	3
29	Strawberries, raw	3 medium	36 g	12
30	Red pepper, cooked, as ingredient	100 g	100 g	33

Summary
Number of servings	1
Weight of ingredients	825 g
Final weight ⓘ
Serving size	825 g

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Day 4 Meal Plan

Nutrition Facts

Portion Size	825 g

Amount Per Portion	1116
Calories

% Daily Value *

Total Fat 70g	90 %

Saturated Fat 27g **	135 %

Cholesterol 669mg **	223 %

Sodium 2164mg	94 %

Total Carbohydrate 33g	12 %

Dietary Fiber 5.8g **	21 %

Sugar 9.9g **

Protein 88g	176 %

Vitamin D 2.4mcg **	12 %

Calcium 694mg **	53 %

Iron 5.4mg **	30 %

Potassium 1525mg **	32 %

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.

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Badges: low carb

Calories by source

Fat (58.00%)

Protein (32.00%)

Carbs (10.00%)

Day 4 Meal Plan nutrition facts and analysis per 825 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	635.91 mcg	71 %
Carotene, alpha	21.52 mcg
Carotene, beta	2291.37 mcg
Cryptoxanthin, beta	511.93 mcg
Lutein + zeaxanthin	1043.26 mcg
Lycopene	0.65 mcg
Retinol	422.9 mcg
Thiamin [Vitamin B1]	0.394 mg	33 %
Riboflavin [Vitamin B2]	1.357 mg	104 %
Niacin [Vitamin B3]	18.832 mg	118 %
Pantothenic acid [Vitamin B5]	2.176 mg	44 %
Vitamin B6	1.666 mg	98 %
Vitamin B12 [Cobalamin]	4.33 mcg	180 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	127.35 mcg	32 %
Folate, food	127.35 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	214.1 mg	238 %
Vitamin D	2.39 mcg	12 %
Vitamin D2	0 mcg
Vitamin D3	2.03 mcg
Vitamin E (alpha-tocopherol)	4.47 mg	30 %
Vitamin E, added	0 mg
Tocopherol, alpha	4.47 mg
Tocopherol, beta	0.03 mg
Tocopherol, delta	0.3 mg
Tocopherol, gamma	1.14 mg
Tocotrienol, alpha	0.16 mg
Tocotrienol, beta	0.05 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0.06 mg
Vitamin K	103.5 mcg	86 %
Vitamin K1 [Phylloquinone]	99.5 mcg
Vitamin K2 [Menaquinone]	3.9 mcg
Dihydrophylloquinone	0.1 mcg
Betaine	19.3 mg
Biotin [Vitamin B7]	0 mcg	0 %
Choline	461.1 mg	84 %

Minerals
Nutrient	Amount	DV
Calcium	693.78 mg	53 %
Copper	0.44 mg	49 %
Fluoride	2.9 mcg
Iodine	0 mcg	0 %
Iron	5.43 mg	30 %
Magnesium	120.94 mg	29 %
Manganese	0.554 mg	24 %
Phosphorus	1239.16 mg	99 %
Potassium	1524.91 mg	32 %
Selenium	111.64 mcg	203 %
Sodium	2163.76 mg	94 %
Zinc	8.7 mg	79 %

Proteins and Amino acids
Protein by amino acid Alanine (4.40%) Arginine (5.00%) Aspartic acid (7.50%) Cystine (1.10%) Glutamic acid (13.80%) Glycine (3.30%) Histidine (2.60%) Isoleucine (4.20%) Leucine (7.40%) Lysine (7.30%) Methionine (2.30%) Phenylalanine (3.90%) Proline (5.30%) Serine (4.30%) Threonine (3.60%) Tryptophan (1.00%) Tyrosine (3.50%) Valine (4.90%) Unspecified (14.60%)
Nutrient	Amount	DV
Protein	87.63 g	175 %
Alanine	3.888 g
Arginine	4.361 g
Aspartic acid	6.537 g
Cystine	0.934 g
Glutamic acid	12.134 g
Glycine	2.921 g
Histidine	2.292 g	201 %
Hydroxyproline	0.153 g
Isoleucine	3.654 g	236 %
Leucine	6.48 g	189 %
Lysine	6.405 g	206 %
Methionine	2.021 g
Phenylalanine	3.411 g
Proline	4.65 g
Serine	3.751 g
Threonine	3.148 g	193 %
Tryptophan	0.873 g	214 %
Tyrosine	3.103 g
Valine	4.29 g	219 %
Phenylalanine + Tyrosine	6.514 g	242 %
Methionine + Cysteine	2.955 g	190 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	32.64 g	12 %
Fiber	5.79 g	21 %
Starch	0.01 g
Sugars	9.88 g
Fructose	2.46 g
Galactose	0.01 g
Glucose	2.73 g
Lactose	0 g
Maltose	0.01 g
Sucrose	0.62 g
Net carbs	26.85 g

Fats and Fatty Acids

Fatty acid by type

Saturated (43.00%)

Monounsaturated (40.00%)

Polyunsaturated (17.00%)

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.35 g	4.49 g	12.68

Nutrient

Amount

90 %

134 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Tridecanoic acid

Cis-hexadecenoic acid

Cis-octadecenoic acid

Docosenoic cis acid

Docosenoic trans acid

Heptadecenoic acid

Pentadecenoic acid

Tetracosenoic cis acid

Tetradecenoic acid

Trans-hexadecenoic acid

Trans-octadecenoic acid

α-linolenic acid n-3 (ALA)

γ-linolenic acid n-6 (GLA)

Cis,cis-eicosadienoic n-6 acid

Linoleic acid n-6 (LA)

Docosatetraenoic acid

Eicosadienoic acid

Eicosadienoic n-3 acid

Eicosadienoic n-6 acid

Octadecadienoic CLAs acid

Trans-octadecadienoic acid

Trans-octadecatrienoic acid

Fatty acids, total trans-monoenoic

Fatty acids, total trans-polyenoic

Sterols
Nutrient	Amount	DV
Beta-sitosterol	0.14 mg
Campesterol	0 mg
Cholesterol	668.76 mg	223 %
Phytosterols	9.33 mg
Stigmasterol	0 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	8.29 g
Caffeine	0 mg
Nitrogen	0.02 g
Theobromine	0 mg
Trans-Octadecadienoic acid	0.01 g
Water	565.72 g

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Day 4 Meal Plan recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.

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Day 4 Meal Plan

Day 4 Meal Plan

Calories by source

Day 4 Meal Plan nutrition facts and analysis per 825 g

Protein by amino acid

Fatty acid by type