Percent of Calories from fat, carbohydrate, and protein:
Day 1:
Total Calories=1506
% from fat=13.7% calories from fat
% from carbohydrate=60.1% calories from carbohydrate
% from protein= 26.6% calories from protein
Number of Servings from Each Food Group:
Day 1:
Grains=6
Vegetables=2.5
Fruits=2
Milk=3
Meat & Beans=5.5
Fats/Oils=2
Grocery List:
*All of these food items can be found at the various dining centers around campus.
Daily Nutrition Recommendations: (According to MyPyramid.gov)
Grains: 6 ounces
Vegtables: 2.5 cups
Fruits: 2 cups
Milk: 3 cups
Meat and Beans: 5.5 ounces
Day 1:
Day 1:
Breakfast:
-total calories=420
-% from fat=.006 9/1506
-% from CHO= 4.75 71.5/1506
-% from protein=.0146 22/1506
Snack 1:
-total calories=120
-% from fat= .007 1/1506
-% from CHO= .0086 13/1506
-% from protein= .0093 14/1506
Lunch:
-total calories=266
-% from fat= .0027 4/1506
-% from CHO= 2.12 32/1506
-% from protein= 1.53 23/1506
Snack 2:
-total calories=190
-% from fat= 0
-% from CHO= 2.46 37/1506
-% from protein= .0053 8/1506
Dinner:
-total calories=510
-% from fat= .006 9/1506
-% from CHO= 4.85 73/1506
-% from protein= 2.19 33/1506
Food Group Servings for Each Meal:
Breakfast:
Grains=2
Vegetables=0
Fruits=1
Milk=1
Meat & Beans=.5
Fats/Oils=1
Snack 1:
Grains=0
Vegetables=0
Fruits=1
Milk=1
Meat & Beans=0
Fats/Oils=0
Lunch:
Grains=2
Vegetables=1.5
Fruits=0
Milk=0
Meat & Beans=2
Fats/Oils=0
Snack 2:
Grains=0
Vegetables=.5
Fruits=0
Milk=1
Meat & Beans=0
Fats/Oils=0
Dinner:
Grains=2
Vegetables=.5
Fruits=0
Milk=1
Meat & Beans=3
Fats/Oils=1
Percent of Calories from fat, carbohydrate, and protein:
Day 1:
Total Calories=1506
% from fat=13.7% calories from fat
% from carbohydrate=60.1% calories from carbohydrate
% from protein= 26.6% calories from protein
Number of Servings from Each Food Group:
Day 1:
Grains=6
Vegetables=2.5
Fruits=2
Milk=3
Meat & Beans=5.5
Fats/Oils=2
Grocery List:
*All of these food items can be found at the various dining centers around campus.
-100% whole wheat bread
-Skippy natural peanut butter
-Bananas
-Skim milk
-1% Cottage cheese
-Canned pineapple in light syrup
-Romaine lettuce
-tomatoes
-cucumbers
-onions
-Tyson cooked chicken strips
-Fat free ranch dressing
-wheat rolls
-baby carrots
-Dannon plain yogurt(fat free)
-Khoubiz Pita Pockets
-Athenous Hummus
-Turkey Lunchmeat
-low fat swiss cheese
-oranges
Day 2:
Daily Nutrition Recommendations: (According to MyPyramid.gov)
Grains: 6 ounces
Vegtables: 2.5 cups
Fruits: 2 cups
Milk: 3 cups
Meat and Beans: 5.5 ounces
Day 2:
Breakfast
-total calories: 469 kcal
-%fat: 4.41
-%Pro: 6.18
-%CHO: 8.52
Snack 1
-total calories: 115 kcal
-%fat:.86
-%Pro:4.3
-%CHO: 19.1
Lunch
-total calories: 441
-%fat: 2.53
%Pro:9.6
%CHO:10.4
Snack 2
-total calories: 235
-%fat: 2.12
-%Pro:.63
-%CHO: 20.8
Dinner
-total calories: 440
-%fat: 4.1
-%Pro: 10.9
-%CHO:4.5
Food Group Serving for each meal
Breakfast:
Grains=2
Vegetables=0
Fruits=0
Milk=2.5
Meat & Beans=.5
Fats/Oils=1
Snack 1:
Grains=0
Vegetables=0
Fruits=0
Milk=1
Meat & Beans=0
Fats/Oils=0
Lunch:
Grains=2
Vegetables=1
Fruits=1
Milk=0
Meat & Beans=3
Fats/Oils=0
Snack 2:
Grains=1
Vegetables=
Fruits=1
Milk=1
Meat & Beans=0
Fats/Oils=0
Dinner:
Grains=2
Vegetables=1
Fruits=0
Milk=0
Meat & Beans=3
Fats/Oils=1
Percent calories from fat, protein, and carbohydrate:
Total calories: 1700
% from fat: 29.4
% from protein: 30.04
% from carbohydrate:41.9
Grocery List
-eggs
-cheese
-ham
-whole wheat english muffins
-peanut butter
-skim milk
-low fat yogurt
-tuna
-mayonnaise
-whole wheat bread
-canned vegetable soup
-apples
-bananas
-Wheat thins
-Mesquite grilled chicken
-onions
-peppers
-tortillas
Day 3:
Daily Nutrition Recommendations: (According to MyPyramid.gov)
Grains: 6 ounces
Vegtables: 2.5 cups
Fruits: 2 cups
Milk: 3 cups
Meat and Beans: 5.5 ounces
Meal
Amount
Items
Kcal
Fat
Pro
CHO
Breakfast
1 1/4 c.
Kashi Heart to Heart Cereal
165
2
6
35
1/2 c.
Skim milk
45
0
4
6
1 small
Banana
70
0
18
1
Snack 1
8 crackers
Honey Maid Low fat graham crackers
120
2
2
25
1
String Cheese Part Skim
70
4
8
1
Lunch
1
Whole Wheat Hamburger Bun
120
2
6
18
1 patty
Boca Burger
90
3
14
4
1 slice
Low fat American cheese
40
1.5
5
0
1/2 cup
Raw broccoli
5
0
0
1
2 tbsp.
Fat Free Vegetable Dip
30
0
1
6
Snack 2
1
yogurt parfait made with nonfat plain yogurt, 1/2 c. starwberries and 2 tbsp. ground flax
190
3
12
27
Dinner
2 slices
Veggie Pizza
420
10
15
48
Calorie Breakdown of each meal:
Day 3:
Breakfast
-total calories: 280 kcal
-%fat: 6.4
-%Pro: 47
-%CHO: 47
Snack 1
-total calories: 190 kcal
-%fat: 28
-%Pro: 21
-%CHO: 51
Lunch
-total calories: 285
-%fat: 20
%Pro: 36
%CHO: 44
Snack 2
-total calories: 190
-%fat: 14
-%Pro:.25
-%CHO: 61
Dinner
-total calories: 420
-%fat: 21
-%Pro: 14
-%CHO: 65
Food Group Serving for each meal
Breakfast:
Grains=2
Vegetables=0
Fruits=1
Milk=.5
Meat & Beans=.5
Fats/Oils=0
Snack 1:
Grains=11
Vegetables=0
Fruits=0
Milk=1
Meat & Beans=0
Fats/Oils=0
Lunch:
Grains=2
Vegetables=1
Fruits=1
Milk=1
Meat & Beans=3
Fats/Oils=0
Snack 2:
Grains=0
Vegetables=0
Fruits=1
Milk=1
Meat & Beans=0
Fats/Oils=1
Dinner:
Grains=2
Vegetables=2
Fruits=0
Milk=2
Meat & Beans=0
Fats/Oils=2
Percent calories from fat, protein, and carbohydrate:
Total calories: 1400
% from fat: 26
% from protein: 30
% from carbohydrate:44
Grocery List
Kashi Heart to Heart Cereal
Skim milk
banana
graham crackers
string cheese
whole wheat hamburger bun
boca burger
low fat american cheese
raw broccoli
fat free veggie dip
veggie pizza
container nonfat plain yogurt
strawberries
ground flax seed