For: 8/20/2008  
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Wednesday, August 20, 2008

Breakfast

Calories Fat Carbohydrates Protein Calcium, Ca Fiber, total dietary
Grapefruit, fresh, pink and red, California and Arizona, 2 cup sections, with juice 170 0 45 2 5 7
Spinach, fresh, 1 cup 7 0 1 1 3 1
Egg white, large, 4 serving 68 0 1 14 0 0
Meal Totals 245 1 46 18 8 8

Lunch

Calories Fat Carbohydrates Protein Calcium, Ca Fiber, total dietary
Broccoli, cooked, 1 cup, chopped 55 1 11 4 6 5
Tilapia (3.5 oz or 99.2g), 3.5 oz 126 3 0 26 0 0
Meal Totals 181 3 11 30 6 5

Dinner

Calories Fat Carbohydrates Protein Calcium, Ca Fiber, total dietary
Pink Salmon (fish), 1 fillet 370 11 0 63 4 0
Broccoli, cooked, 1 cup, chopped 55 1 11 4 6 5
Olive Oil, 1 1tsp 40 5 0 0 0 0
Meal Totals 464 16 11 67 11 5

Snack

Calories Fat Carbohydrates Protein Calcium, Ca Fiber, total dietary
Banana, fresh, 1 cup, sliced 134 0 34 2 1 4
Peanut Butter, smooth style, with salt, 1 tbsp 94 8 3 4 1 1
Rice Cakes, 1 cake 35 0 7 1 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 3 27 5 0 4
Opt. Nutrition Casein Shake Chocolate, 1 serving 120 1 4 22 0 1
Opt. Nutrition Casein Shake Chocolate, 1 serving 120 1 4 22 0 1
Meal Totals 653 14 80 55 2 11
Daily Totals 1,543 34 149 170 27 30
Daily Goal 1500 - 1600 34 - 59 170 - 245 60 - 132 100 - 150 25 - 35
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