Week 1 of 21 Day Veggie Detox Female 1200 Cals

8/8/2019 Week 1 of 21 Day Veggie Detox Female 1200 Cals

1/25

Free Nutri-Physical

Nutritional Analysis

Go To www.FitBody2Go.net

Meal Planner For: Plan 2, MealFor the Date Range: 10/20/2010 to 10/26/2010

DAY # 1

Qty Measure Description Protein(gm) Carbs(gm) Fats(gm) Calories

Breakfast

1 1 cup Blackberries, raw 2.00 13.84 0.71 61.922 each Egg - boiled white only 7.00 0.60 0.00 34.001 1 large Egg, whole, hard-boiled 6.29 0.56 5.31 77.50

0.5 1 cup, diced Pineapple, raw, all varieties 0.42 9.79 0.09 37.202 1 tablespoon Seeds, flaxseed 4.39 6.93 10.12 128.16

Totals: 20.10 31.72 16.22 338.78

AM Snack

20 1 almond Nuts, almonds 4.25 3.95 10.13 115.601 1 miniature box(.5 oz)

Raisins, seedless 0.43 11.09 0.06 41.86

0.25 ounce(s) Walnuts, dried 1.04 1.52 3.80 44.50Totals: 5.72 16.55 13.99 201.96

Lunch

3 1 spear, large (7-1/4" to 8-1/2")

Asparagus, raw 1.32 2.33 0.07 12.00

1 0.5 cup, choppedor diced

Broccoli, raw 1.24 2.92 0.16 14.96

1 cup Milk, Almond 2.00 10.00 2.50 70.001 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.001 1 bunch Spinach, raw 9.72 12.34 1.33 78.20

Totals: 16.88 46.59 4.86 273.16


2/25

PM S k

DAY # 2


Breakfast

3 each Egg Whites - scrambled/boiled 10.50 0.90 0.00 51.001 each Egg whole w/ yolk 6.70 1.30 7.30 100.00

0.5 each Grapefruit - pink or red 4" diam. 0.60 11.90 0.10 46.00Totals: 17.80 14.10 7.40 197.00

AM Snack

25 1 almond Nuts, almonds 5.32 4.94 12.66 144.501 1 miniature box

(.5 oz)Raisins, seedless 0.43 11.09 0.06 41.86


Lunch

3 1 spear, medium(5-1/4" to 7" long)

Asparagus, raw 1.06 1.86 0.06 9.60

2 ounce(s) Black beans - boiled 4.50 13.44 0.30 76.001 cup Brown Rice - cooked 4.90 49.70 1.20 232.001 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00

Totals: 13.06 84.00 2.36 415.60

PM Snack

2 medium Carrots - baby, raw 0.20 1.60 0.20 8.001 each Celery - raw stalk trimmed 0.50 2.00 0.00 10.00

0.5 1 cup Parsley, raw 0.89 1.90 0.24 10.80Totals: 1.59 5.50 0.44 28.80

Dinner

2 spear Broccoli 10.00 8.00 2.00 80.001 table spoon Garlic powder 1.40 6.10 0.10 28.00

0.5 cup Lentil - boiled 8.90 19.90 0.40 115.001 table spoon Onion - chopped 0.10 0.90 0.00 4.00

1 1 bunch Spinach, raw 9.72 12.34 1.33 78.201 small Tomato - sm. w/peel, 2.5" diam. 1.00 5.70 0.40 26.00

Totals: 31.12 52.94 4.23 331.20

Actual Totals for Day # 2: 70.69 174.57 32.16 1217.70


3/25

DAY # 3


Breakfast

1 each Apple - medium with peel 0.30 21.00 0.50 81.001 1 cup Blackberries, raw 2.00 13.84 0.71 61.923 each Egg Whites - scrambled/boiled 10.50 0.90 0.00 51.001 1 tablespoon Seeds, flaxseed 2.19 3.47 5.06 64.08

Totals: 15.00 39.20 6.26 258.00

AM Snack

15 1 almond Nuts, almonds 3.19 2.96 7.60 86.701 each Plum - fresh, 2.25" diam 0.50 8.60 0.40 36.00

Totals: 3.69 11.56 8.00 122.70

Lunch


Asparagus, raw 1.06 1.86 0.06 9.60

1 spear Broccoli 5.00 4.00 1.00 40.000.5 cup Brown Rice - cooked 2.45 24.85 0.60 116.000.5 cup Lentil - boiled 8.90 19.90 0.40 115.00

1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00Totals: 20.01 69.61 2.86 378.60

PM Snack

15 1 cherry Cherries, sweet, raw 1.11 16.81 0.21 66.150.5 ounce(s) Walnuts, dried 2.09 3.04 7.60 89.00

Totals: 3.20 19.85 7.81 155.15

Dinner

0.33 1 fruit withoutskin and seeds

Avocados, raw, California 1.12 4.93 8.80 95.34

2 ounce(s) Black beans - boiled 4.50 13.44 0.30 76.001 medium Salad - med. garden w/tomato, onion 1.95 14.25 0.60 74.001 small Tomato - sm. w/peel, 2.5" diam. 1.00 5.70 0.40 26.00

Totals: 8.57 38.32 10.10 271.34

Actual Totals for Day # 3: 50.46 178.55 35.03 1185.79

Actual % of Total Calories: 16.39 58.00 25.60


4/25

DAY # 4


Breakfast

0.5 1 cup Blueberries, raw 0.54 10.51 0.24 41.333 each Egg - boiled white only 10.50 0.90 0.00 51.001 1 tablespoon Seeds, flaxseed 2.19 3.47 5.06 64.081 1 cup, sliced Strawberries, raw 1.11 12.75 0.50 53.12

Totals: 14.34 27.62 5.80 209.53

AM Snack

1 table spoon Almond Butter 2.00 3.00 9.00 101.001 each Apple - medium with peel 0.30 21.00 0.50 81.00

Totals: 2.30 24.00 9.50 182.00

Lunch

0.25 1 cup flowerets Broccoli, flower clusters, raw 0.53 0.93 0.06 4.973 medium Carrots - baby, raw 0.30 2.40 0.30 12.00

0.5 1 cup Grapefruit juice, white, raw 0.62 11.36 0.12 48.171 cup Lentil - boiled 17.80 39.80 0.80 230.001 1 leaf Spinach, raw 0.29 0.36 0.04 2.301 1 cup, sliced Strawberries, raw 1.11 12.75 0.50 53.12

0.5 1/2 cup tomato, diced 0.38 2.09 0.15 9.50Totals: 21.03 69.69 1.97 360.05

PM Snack20 1 almond Nuts, almonds 4.25 3.95 10.13 115.601 1 miniature box



Dinner

0.25 1 cup Beans, kidney, all types, boiled, no salt 3.84 10.09 0.22 56.200.5 table spoon Olive oil - pure 0.00 0.00 7.00 65.00

1 1 bunch Spinach, raw 9.72 12.34 1.33 78.201 1 cup (8 fl oz) Tea, herb, chamomile, brewed 0.00 0.47 0.00 2.371 1/2 cup tomato, diced 0.77 4.18 0.30 19.001 1/2 cup zucchini, boiled, drained 0.58 3.54 0.05 14.40

Totals: 14.90 30.62 8.89 235.17


5/25

DAY # 5


Breakfast

1 1 cup Blackberries, raw 2.00 13.84 0.71 61.922 each Egg - boiled white only 7.00 0.60 0.00 34.001 table spoon Onion - chopped 0.10 0.90 0.00 4.001 1 cup Spinach, boiled, drained, no salt 5.35 6.75 0.47 41.401 small Tomato - sm. w/peel, 2.5" diam. 1.00 5.70 0.40 26.00

Totals: 15.45 27.79 1.57 167.32

AM Snack

1 table spoon Almond Butter 2.00 3.00 9.00 101.001 each Apple - medium with peel 0.30 21.00 0.50 81.00

Totals: 2.30 24.00 9.50 182.00

Lunch

3 1 spear, large (7-1/4" to 8-1/2")

Asparagus, raw 1.32 2.33 0.07 12.00


Broccoli, raw 2.48 5.84 0.33 29.92


Totals: 18.13 49.51 5.02 288.12

PM Snack

1 1 oz Nuts, cashew nuts, dry roasted, no salt added 4.34 9.27 13.14 162.731 each Plum - fresh, 2.25" diam 0.50 8.60 0.40 36.00

Totals: 4.84 17.87 13.54 198.73

Dinner


Asparagus, raw 1.41 2.48 0.08 12.80

2 0.5 cup, chopped

or diced

Broccoli, raw 2.48 5.84 0.33 29.92

1 1 wedge yields Lemon juice, raw 0.02 0.52 0.00 1.500.5 table spoon Olive oil - pure 0.00 0.00 7.00 65.00

1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.001 1 bunch Spinach, raw 9.72 12.34 1.33 78.20


6/25

DAY # 6


Breakfast

0.5 1 cup Blackberries, raw 1.00 6.92 0.35 30.962 each Egg - boiled white only 7.00 0.60 0.00 34.001 1 large Egg, whole, hard-boiled 6.29 0.56 5.31 77.50

0.5 1 cup, diced Pineapple, raw, all varieties 0.42 9.79 0.09 37.201.5 1 tablespoon Seeds, flaxseed 3.29 5.20 7.59 96.12

Totals: 18.00 23.07 13.34 275.78

AM Snack

10 1 cherry Cherries, sweet, raw 0.74 11.21 0.14 44.101 ounce(s) Walnuts, dried 4.17 6.07 15.20 178.00

Totals: 4.91 17.28 15.34 222.10

Lunch

3 1 spear, large (7-1/4" to 8-1/2")

Asparagus, raw 1.32 2.33 0.07 12.00


Broccoli, raw 1.24 2.92 0.16 14.96


Totals: 16.88 46.59 4.86 273.16

PM Snack



Dinner


Asparagus, raw 1.41 2.48 0.08 12.80


Broccoli, raw 2.48 5.84 0.33 29.92

1 1 wedge yields Lemon juice, raw 0.02 0.52 0.00 1.500.5 table spoon Olive oil - pure 0.00 0.00 7.00 65.00

1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00


7/25

DAY # 7


Breakfast

0.5 1 cup Blackberries, raw 1.00 6.92 0.35 30.961 each Egg - boiled white only 3.50 0.30 0.00 17.001 1 large Egg, whole, hard-boiled 6.29 0.56 5.31 77.50

0.5 1 cup, diced Pineapple, raw, all varieties 0.42 9.79 0.09 37.201 1 tablespoon Seeds, flaxseed 2.19 3.47 5.06 64.08

Totals: 13.40 21.03 10.81 226.74

AM Snack

10 1 almond Nuts, almonds 2.13 1.97 5.06 57.801 1 miniature box



Lunch

3 1 spear, large (7-1/4" to 8-1/2")

Asparagus, raw 1.32 2.33 0.07 12.00


Broccoli, raw 1.24 2.92 0.16 14.96

2 cup Milk, Almond 4.00 20.00 5.00 140.001 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00

1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20Totals: 18.88 56.59 7.36 343.16

PM Snack



Dinner


Asparagus, raw 1.41 2.48 0.08 12.80


Broccoli, raw 2.48 5.84 0.33 29.92

1 1 wedge yields Lemon juice, raw 0.02 0.52 0.00 1.50


8/25

Free Nutri-PhysicalNutritional Analysis


Grocery List For: Plan 2, MealFor the Date Range: 10/20/2010 to 10/26/2010

Individual FoodsFood Quantity MeasureProteins (Healthy)

Milk, Almond 5 cupEgg whole w/ yolk 1 eachEgg Whites - scrambled/boiled 6 each

Starchy Carbohydrates (Healthy)

Brown Rice - cooked 1.5 cupFibrous Carbohydrates (Healthy)

Salad - lrg. garden w/tomato & onion 10 largeSalad - med. garden w/tomato, onion 1 mediumCelery - raw stalk trimmed 5 eachBroccoli 3 spear

Jams/ Spreads/Sauces/ Syrups

Almond Butter 2 table spoonDairy

Egg, whole, hard-boiled 3 1 largeFruits & Fruit Juices

Plum - fresh, 2.25" diam 2 eachGrapefruit - pink or red 4" diam. .5 eachAvocados, raw, California .33 1 fruit without skin and

seeds

Blackberries, raw 4 1 cupBlueberries, raw .5 1 cupCherries, sweet, raw 25 1 cherryGrapefruit juice, white, raw .5 1 cup


9/25

Food Quantity MeasureSpinach, raw 1 1 leafSpinach, boiled, drained, no salt 1 1 cupBroccoli, flower clusters, raw .25 1 cup flowerets

Performance CarbohydratesApple - medium with peel 3 eachLentil - boiled 2 cup

Beverages

Tea, herb, chamomile, brewed 1 1 cup (8 fl oz)Nuts & Seeds

Nuts, almonds 90 1 almondNuts, cashew nuts, dry roasted, no salt added 1 1 ozSeeds, flaxseed 6.5 1 tablespoon

Beans, Lentils

Walnuts, dried 2.58 ounce(s)Black beans - boiled 4 ounce(s)Beans, kidney, all types, boiled, no salt .25 1 cup

Seasonings

Garlic powder 1 table spoon

Miscellaneous

Tofu - soybean curd cake 3 ounce(s)Tofu - soybean curd cake 12 ounce(s)


10/25

Free Nutri-PhysicalNutritional Analysis


Meal Details For: Plan 2, MealFor the Date Range: 10/20/2010 to 10/26/2010

Meals for10/20/2010

Qty Measure Description Protein(gm)

Carbs(gm)

Fats(gm)

Calories Sat.Fat(gm)

Chol(mg)

Fib(gm)

Sodium(mg)

Mono Fat(gm)

Poly Fat(gm)

Breakfast1 1 cup Blackberries, raw 2.00 13.84 0.71 61.92 0.02 0.00 7.63 1.44 0.07 0.402 each Egg - boiled white only 7.00 0.60 0.00 34.00 0.00 0.00 0.00 110.00 0.00 0.001 1 large Egg, whole, hard-boiled 6.29 0.56 5.31 77.50 1.63 212.00 0.00 62.00 2.04 0.71

0.5 1 cup, diced Pineapple, raw, all varieties 0.42 9.79 0.09 37.20 0.01 0.00 1.09 0.78 0.01 0.032 1 tablespoon Seeds, flaxseed 4.39 6.93 10.12 128.16 0.88 0.00 6.55 7.20 1.81 6.90

Totals: 20.10 31.72 16.22 338.78 2.54 212.00 15.27 181.41 3.92 8.04

AM Snack20 1 almond Nuts, almonds 4.25 3.95 10.13 115.60 0.78 0.00 2.36 0.20 6.43 2.441 1 miniature box

(.5 oz)Raisins, seedless 0.43 11.09 0.06 41.86 0.01 0.00 0.52 1.54 0.01 0.01

0.25 ounce(s) Walnuts, dried 1.04 1.52 3.80 44.50 0.36 0.00 0.27 0.43 NA NATotals: 5.72 16.55 13.99 201.96 1.14 0.00 3.15 2.16 NA NA

Lunch3 1 spear, large (7-

1/4" to 8-1/2")Asparagus, raw 1.32 2.33 0.07 12.00 0.03 0.00 1.26 1.20 0.00 0.05


Broccoli, raw 1.24 2.92 0.16 14.96 0.02 0.00 1.14 14.52 0.00 0.02

1 cup Milk, Almond 2.00 10.00 2.50 70.00 0.00 0.00 0.00 0.00 0.00 0.001 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00 0.20 0.00 4.40 24.00 0.30 1.04

1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20 0.21 0.00 7.48 268.60 0.03 0.56Totals: 16.88 46.59 4.86 273.16 0.46 0.00 14.28 308.32 0.34 1.67

PM Snack2 medium Carrots - baby, raw 0.20 1.60 0.20 8.00 0.00 0.00 0.00 8.00 NA NA1 each Celery - raw stalk trimmed 0.50 2.00 0.00 10.00 0.00 0.00 0.70 70.00 0.04 0.11

0.5 1 cup Parsley, raw 0.89 1.90 0.24 10.80 0.04 0.00 0.99 16.80 0.09 0.04Totals: 1.59 5.50 0.44 28.80 0.04 0.00 1.69 94.80 NA NA

Dinner4 1 spear, medium

(5-1/4" to 7" long)Asparagus, raw 1.41 2.48 0.08 12.80 0.03 0.00 1.34 1.28 0.00 0.06


Broccoli, raw 2.48 5.84 0.33 29.92 0.03 0.00 2.29 29.04 0.01 0.03

1 1 wedge yields Lemon juice, raw 0.02 0.52 0.00 1.50 0.00 0.00 0.02 0.06 0.00 0.00

0.5 table spoon Olive oil - pure 0.00 0.00 7.00 65.00 1.00 0.00 0.00 0.00 0.15 0.051 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00 0.20 0.00 4.40 24.00 0.30 1.041 1 bunch Spinach, raw 9.72 12.34 1.33 78.20 0.21 0.00 7.48 268.60 0.03 0.56


11/25


Carbs(gm)

Fats(gm)


Chol(mg)

Fib(gm)

Sodium(mg)

Mono Fat(gm)

Poly Fat(gm)

4 ounce(s) Tofu - soybean curd cake 9.20 2.00 5.60 88.00 0.80 0.00 1.20 8.00 1.20 0.40Totals: 25.44 42.19 15.13 373.42 2.28 0.00 16.74 330.98 1.70 2.14

Total for 10010/20/2010: 69.74 142.55 50.64 1216.12 6.46 212.00 51.13 917.68 NA NA

Total Calories %: 21.38 % 43.70 % 34.93 %

Meals for

10/21/2010


Carbs(gm)

Fats(gm)


Chol(mg)

Fib(gm)

Sodium(mg)

Mono Fat(gm)

Poly Fat(gm)

Breakfast3 each Egg Whites - scrambled/boiled 10.50 0.90 0.00 51.00 0.00 0.00 0.00 165.00 0.00 0.001 each Egg whole w/ yolk 6.70 1.30 7.30 100.00 2.20 211.00 0.00 168.00 1.98 2.92

0.5 each Grapefruit - pink or red 4" diam. 0.60 11.90 0.10 46.00 0.00 0.00 0.00 1.00 0.15 0.05Totals: 17.80 14.10 7.40 197.00 2.20 211.00 0.00 334.00 2.13 2.97




Lunch3 1 spear, medium


2 ounce(s) Black beans - boiled 4.50 13.44 0.30 76.00 0.00 0.00 2.40 0.00 0.60 0.201 cup Brown Rice - cooked 4.90 49.70 1.20 232.00 0.00 0.00 3.30 0.00 0.64 0.631 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00 0.20 0.00 4.40 24.00 0.30 1.04

Totals: 13.06 84.00 2.36 415.60 0.22 0.00 11.11 24.96 1.54 1.91


0.5 1 cup Parsley, raw 0.89 1.90 0.24 10.80 0.04 0.00 0.99 16.80 0.09 0.04

Totals: 1.59 5.50 0.44 28.80 0.04 0.00 1.69 94.80 NA NA

Dinner2 spear Broccoli 10.00 8.00 2.00 80.00 0.00 0.00 10.00 150.00 0.04 0.261 table spoon Garlic powder 1.40 6.10 0.10 28.00 0.00 0.00 0.20 2.00 0.30 0.10

0.5 cup Lentil - boiled 8.90 19.90 0.40 115.00 0.10 0.00 4.00 2.00 0.07 0.181 table spoon Onion - chopped 0.10 0.90 0.00 4.00 0.00 0.00 2.00 0.00 0.30 1.001 1 bunch Spinach, raw 9.72 12.34 1.33 78.20 0.21 0.00 7.48 268.60 0.03 0.561 small Tomato - sm. w/peel, 2.5" diam. 1.00 5.70 0.40 26.00 0.10 0.00 1.60 11.00 0.30 1.00

Totals: 31.12 52.94 4.23 331.20 0.41 0.00 25.28 433.60 1.04 3.10

Total for 10010/21/2010: 70.69 174.57 32.16 1217.70 4.33 211.00 41.90 889.71 NA NA

Total Calories %: 22.26 % 54.96 % 22.78 %

Meals for


12/25

10/22/2010


Carbs(gm)

Fats(gm)


Chol(mg)

Fib(gm)

Sodium(mg)

Mono Fat(gm)

Poly Fat(gm)

Breakfast1 each Apple - medium with peel 0.30 21.00 0.50 81.00 0.10 0.00 3.70 0.00 0.01 0.061 1 cup Blackberries, raw 2.00 13.84 0.71 61.92 0.02 0.00 7.63 1.44 0.07 0.403 each Egg Whites - scrambled/boiled 10.50 0.90 0.00 51.00 0.00 0.00 0.00 165.00 0.00 0.001 1 tablespoon Seeds, flaxseed 2.19 3.47 5.06 64.08 0.44 0.00 3.28 3.60 0.90 3.45

Totals: 15.00 39.20 6.26 258.00 0.56 0.00 14.61 170.04 0.98 3.91

AM Snack15 1 almond Nuts, almonds 3.19 2.96 7.60 86.70 0.58 0.00 1.77 0.15 4.82 1.831 each Plum - fresh, 2.25" diam 0.50 8.60 0.40 36.00 0.00 0.00 1.00 0.00 0.30 0.10

Totals: 3.69 11.56 8.00 122.70 0.58 0.00 2.77 0.15 5.12 1.93



1 spear Broccoli 5.00 4.00 1.00 40.00 0.00 0.00 5.00 75.00 0.02 0.130.5 cup Brown Rice - cooked 2.45 24.85 0.60 116.00 0.00 0.00 1.65 0.00 0.32 0.320.5 cup Lentil - boiled 8.90 19.90 0.40 115.00 0.10 0.00 4.00 2.00 0.07 0.18

1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00 0.20 0.00 4.40 24.00 0.30 1.04Totals: 20.01 69.61 2.86 378.60 0.32 0.00 16.06 101.96 0.71 1.70

PM Snack

15 1 cherry Cherries, sweet, raw 1.11 16.81 0.21 66.15 0.04 0.00 2.21 0.00 0.05 0.050.5 ounce(s) Walnuts, dried 2.09 3.04 7.60 89.00 0.72 0.00 0.54 0.85 NA NA

Totals: 3.20 19.85 7.81 155.15 0.76 0.00 2.74 0.85 NA NA

Dinner0.33 1 fruit without

skin and seedsAvocados, raw, California 1.12 4.93 8.80 95.34 1.21 0.00 3.88 4.57 5.59 1.04

2 ounce(s) Black beans - boiled 4.50 13.44 0.30 76.00 0.00 0.00 2.40 0.00 0.60 0.201 medium Salad - med. garden w/tomato, onion 1.95 14.25 0.60 74.00 0.15 0.00 3.30 18.00 0.30 0.041 small Tomato - sm. w/peel, 2.5" diam. 1.00 5.70 0.40 26.00 0.10 0.00 1.60 11.00 0.30 1.00

Totals: 8.57 38.32 10.10 271.34 1.46 0.00 11.18 33.57 6.79 2.28

Total for 10010/22/2010: 50.46 178.55 35.03 1185.79 3.69 0.00 47.36 306.57 NA NA

Total Calories %: 16.39 % 58.00 % 25.60 %

Meals for10/23/2010


Carbs(gm)

Fats(gm)


Chol(mg)

Fib(gm)

Sodium(mg)

Mono Fat(gm)

Poly Fat(gm)

Breakfast0.5 1 cup Blueberries, raw 0.54 10.51 0.24 41.33 0.02 0.00 1.74 0.73 0.03 0.11

3 each Egg - boiled white only 10.50 0.90 0.00 51.00 0.00 0.00 0.00 165.00 0.00 0.001 1 tablespoon Seeds, flaxseed 2.19 3.47 5.06 64.08 0.44 0.00 3.28 3.60 0.90 3.451 1 cup, sliced Strawberries, raw 1.11 12.75 0.50 53.12 0.02 0.00 3.32 1.66 0.07 0.26

Totals: 14.34 27.62 5.80 209.53 0.48 0.00 8.34 170.98 1.01 3.81

AM Snack1 table spoon Almond Butter 2.00 3.00 9.00 101.00 1.00 0.00 1.00 2.00 0.00 0.00


13/25


Carbs(gm)

Fats(gm)


Chol(mg)

Fib(gm)

Sodium(mg)

Mono Fat(gm)

Poly Fat(gm)

1 each Apple - medium with peel 0.30 21.00 0.50 81.00 0.10 0.00 3.70 0.00 0.01 0.06Totals: 2.30 24.00 9.50 182.00 1.10 0.00 4.70 2.00 0.01 0.06

Lunch0.25 1 cup flowerets Broccoli, flower clusters, raw 0.53 0.93 0.06 4.97 0.01 0.00 0.00 4.79 0.00 0.03

3 medium Carrots - baby, raw 0.30 2.40 0.30 12.00 0.00 0.00 0.00 12.00 NA NA0.5 1 cup Grapefruit juice, white, raw 0.62 11.36 0.12 48.17 0.02 0.00 0.12 1.24 0.02 0.03

1 cup Lentil - boiled 17.80 39.80 0.80 230.00 0.20 0.00 8.00 4.00 0.13 0.351 1 leaf Spinach, raw 0.29 0.36 0.04 2.30 0.01 0.00 0.22 7.90 0.00 0.021 1 cup, sliced Strawberries, raw 1.11 12.75 0.50 53.12 0.02 0.00 3.32 1.66 0.07 0.26

0.5 1/2 cup tomato, diced 0.38 2.09 0.15 9.50 0.00 0.00 0.50 4.05 NA NATotals: 21.03 69.69 1.97 360.05 0.26 0.00 12.16 35.64 NA NA

PM Snack20 1 almond Nuts, almonds 4.25 3.95 10.13 115.60 0.78 0.00 2.36 0.20 6.43 2.441 1 miniature box



Dinner0.25 1 cup Beans, kidney, all types, boiled, no salt 3.84 10.09 0.22 56.20 0.03 0.00 2.83 0.44 0.02 0.120.5 table spoon Olive oil - pure 0.00 0.00 7.00 65.00 1.00 0.00 0.00 0.00 0.15 0.05

1 1 bunch Spinach, raw 9.72 12.34 1.33 78.20 0.21 0.00 7.48 268.60 0.03 0.561 1 cup (8 fl oz) Tea, herb, chamomile, brewed 0.00 0.47 0.00 2.37 0.00 0.00 0.00 2.37 0.00 0.011 1/2 cup tomato, diced 0.77 4.18 0.30 19.00 0.00 0.00 0.99 8.10 NA NA1 1/2 cup zucchini, boiled, drained 0.58 3.54 0.05 14.40 0.01 0.00 1.26 2.70 NA NA

Totals: 14.90 30.62 8.89 235.17 1.26 0.00 12.56 282.21 NA NA

Total for 10010/23/2010: 58.30 168.48 40.15 1188.71 4.25 0.00 40.90 493.00 NA NA

Total Calories %: 18.38 % 53.13 % 28.49 %

Meals for10/24/2010

Qty Measure Description Protein

(gm)

Carbs

(gm)

Fats

(gm)

Calories Sat.Fat

(gm)

Chol

(mg)

Fib

(gm)

Sodium

(mg)

Mono Fat

(gm)

Poly Fat

(gm)Breakfast1 1 cup Blackberries, raw 2.00 13.84 0.71 61.92 0.02 0.00 7.63 1.44 0.07 0.402 each Egg - boiled white only 7.00 0.60 0.00 34.00 0.00 0.00 0.00 110.00 0.00 0.001 table spoon Onion - chopped 0.10 0.90 0.00 4.00 0.00 0.00 2.00 0.00 0.30 1.001 1 cup Spinach, boiled, drained, no salt 5.35 6.75 0.47 41.40 0.08 0.00 4.32 126.00 0.01 0.191 small Tomato - sm. w/peel, 2.5" diam. 1.00 5.70 0.40 26.00 0.10 0.00 1.60 11.00 0.30 1.00

Totals: 15.45 27.79 1.57 167.32 0.20 0.00 15.55 248.44 0.68 2.60

AM Snack1 table spoon Almond Butter 2.00 3.00 9.00 101.00 1.00 0.00 1.00 2.00 0.00 0.001 each Apple - medium with peel 0.30 21.00 0.50 81.00 0.10 0.00 3.70 0.00 0.01 0.06

Totals: 2.30 24.00 9.50 182.00 1.10 0.00 4.70 2.00 0.01 0.06

Lunch

3 1 spear, large (7-1/4" to 8-1/2")

Asparagus, raw 1.32 2.33 0.07 12.00 0.03 0.00 1.26 1.20 0.00 0.05


14/25


Carbs(gm)

Fats(gm)


Chol(mg)

Fib(gm)

Sodium(mg)

Mono Fat(gm)

Poly Fat(gm)


Broccoli, raw 2.48 5.84 0.33 29.92 0.03 0.00 2.29 29.04 0.01 0.03

1 cup Milk, Almond 2.00 10.00 2.50 70.00 0.00 0.00 0.00 0.00 0.00 0.001 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00 0.20 0.00 4.40 24.00 0.30 1.041 1 bunch Spinach, raw 9.72 12.34 1.33 78.20 0.21 0.00 7.48 268.60 0.03 0.56

Totals: 18.13 49.51 5.02 288.12 0.48 0.00 15.43 322.84 0.35 1.69

PM Snack1 1 oz Nuts, cashew nuts, dry roasted, no salt

added4.34 9.27 13.14 162.73 2.60 0.00 0.85 4.54 7.74 2.22

1 each Plum - fresh, 2.25" diam 0.50 8.60 0.40 36.00 0.00 0.00 1.00 0.00 0.30 0.10Totals: 4.84 17.87 13.54 198.73 2.60 0.00 1.85 4.54 8.04 2.32




Broccoli, raw 2.48 5.84 0.33 29.92 0.03 0.00 2.29 29.04 0.01 0.03

1 1 wedge yields Lemon juice, raw 0.02 0.52 0.00 1.50 0.00 0.00 0.02 0.06 0.00 0.000.5 table spoon Olive oil - pure 0.00 0.00 7.00 65.00 1.00 0.00 0.00 0.00 0.15 0.05

1 large Salad - lrg. garden w/tomato & onion 2.60 19.00 0.80 98.00 0.20 0.00 4.40 24.00 0.30 1.041 1 bunch Spinach, raw 9.72 12.34 1.33 78.20 0.21 0.00 7.48 268.60 0.03 0.563 ounce(s) Tofu - soybean curd cake 6.90 1.50 4.20 66.00 0.60 0.00 0.90 6.00 0.90 0.30

Totals: 23.14 41.69 13.73 351.42 2.08 0.00 16.44 328.98 1.40 2.04

Total for 10010/24/2010: 63.85 160.86 43.37 1187.59 6.45 0.00 53.97 906.80 10.48 8.71

Total Calories %: 19.81 % 49.91 % 30.28 %

Meals for10/25/2010


Carbs(gm)

Fats(gm)


Chol(mg)

Fib(gm)

Sodium(mg)

Mono Fat(gm)

Poly Fat(gm)

Breakfast0.5 1 cup Blackberries, raw 1.00 6.92 0.35 30.96 0.01 0.00 3.82 0.72 0.03 0.20

2 each Egg - boiled white only 7.00 0.60 0.00 34.00 0.00 0.00 0.00 110.00 0.00 0.00

1 1 large Egg, whole, hard-boiled 6.29 0.56 5.31 77.50 1.63 212.00 0.00 62.00 2.04 0.710.5 1 cup, diced Pineapple, raw, all varieties 0.42 9.79 0.09 37.20 0.01 0.00 1.09 0.78 0.01 0.031.5 1 tablespoon Seeds, flaxseed 3.29 5.20 7.59 96.12 0.66 0.00 4.91 5.40 1.35 5.17

Totals: 18.00 23.07 13.34 275.78 2.31 212.00 9.81 178.90 3.44 6.11

AM Snack10 1 cherry Cherries, sweet, raw 0.74 11.21 0.14 44.10 0.03 0.00 1.47 0.00 0.03 0.041 ounce(s) Walnuts, dried 4.17 6.07 15.20 178.00 1.44 0.00 1.08 1.70 NA NA

Totals: 4.91 17.28 15.34 222.10 1.47 0.00 2.55 1.70 NA NA


1/4" to 8-1/2")Asparagus, raw 1.32 2.33 0.07 12.00 0.03 0.00 1.26 1.20 0.00 0.05


Broccoli, raw 1.24 2.92 0.16 14.96 0.02 0.00 1.14 14.52 0.00 0.02



15/25


Carbs(gm)

Fats(gm)


Chol(mg)

Fib(gm)

Sodium(mg)

Mono Fat(gm)

Poly Fat(gm)

Totals: 16.88 46.59 4.86 273.16 0.46 0.00 14.28 308.32 0.34 1.67




(5-1/4" to 7" long)

Asparagus, raw 1.41 2.48 0.08 12.80 0.03 0.00 1.34 1.28 0.00 0.06


Broccoli, raw 2.48 5.84 0.33 29.92 0.03 0.00 2.29 29.04 0.01 0.03



Totals: 25.44 42.19 15.13 373.42 2.28 0.00 16.74 330.98 1.70 2.14

Total for 10010/25/2010: 66.83 134.62 49.11 1173.26 6.55 212.00 45.07 914.70 NA NA

Total Calories %: 21.42 % 43.16 % 35.42 %

Meals for10/26/2010


Carbs(gm)

Fats(gm)


Chol(mg)

Fib(gm)

Sodium(mg)

Mono Fat(gm)

Poly Fat(gm)

Breakfast0.5 1 cup Blackberries, raw 1.00 6.92 0.35 30.96 0.01 0.00 3.82 0.72 0.03 0.20

1 each Egg - boiled white only 3.50 0.30 0.00 17.00 0.00 0.00 0.00 55.00 0.00 0.001 1 large Egg, whole, hard-boiled 6.29 0.56 5.31 77.50 1.63 212.00 0.00 62.00 2.04 0.71

0.5 1 cup, diced Pineapple, raw, all varieties 0.42 9.79 0.09 37.20 0.01 0.00 1.09 0.78 0.01 0.031 1 tablespoon Seeds, flaxseed 2.19 3.47 5.06 64.08 0.44 0.00 3.28 3.60 0.90 3.45

Totals: 13.40 21.03 10.81 226.74 2.09 212.00 8.18 122.09 2.99 4.39





1/4" to 8-1/2")Asparagus, raw 1.32 2.33 0.07 12.00 0.03 0.00 1.26 1.20 0.00 0.05


Broccoli, raw 1.24 2.92 0.16 14.96 0.02 0.00 1.14 14.52 0.00 0.02


Totals: 18.88 56.59 7.36 343.16 0.46 0.00 14.28 308.32 0.34 1.67

PM Snack


16/25


Carbs(gm)

Fats(gm)


Chol(mg)

Fib(gm)

Sodium(mg)

Mono Fat(gm)

Poly Fat(gm)

2 medium Carrots - baby, raw 0.20 1.60 0.20 8.00 0.00 0.00 0.00 8.00 NA NA1 each Celery - raw stalk trimmed 0.50 2.00 0.00 10.00 0.00 0.00 0.70 70.00 0.04 0.11





Broccoli, raw 2.48 5.84 0.33 29.92 0.03 0.00 2.29 29.04 0.01 0.03



Totals: 25.44 42.19 15.13 373.42 2.28 0.00 16.74 330.98 1.70 2.14

Evening Snack2 medium Carrots - baby, raw 0.20 1.60 0.20 8.00 0.00 0.00 0.00 8.00 NA NA1 each Celery - raw stalk trimmed 0.50 2.00 0.00 10.00 0.00 0.00 0.70 70.00 0.04 0.11


Total for 10/26/2010: 64.51 145.39 43.10 1145.08 5.66 212.00 44.54 953.06 NA NA

Total Calories %: 21.02 % 47.38 % 31.60 %

Important Notes* If you have a medical condition, please consult with your doctor before following this meal plan.* According to the American Heart Association you should drink ten 8-ounce glasses of water per day for optimal health.* Any suggested nutritional supplements are not intended to replace the nutritional equivalence of real food items and are not necessarily recommended by any designingRegistered Dietitian, software publisher and/or any related parties.


17/25

Free Nutri-Physical

Nutritional AnalysisGo To www.FitBody2Go.net

Vitamin & Mineral Detail Report For: Plan 2, MealFor the Date Range: 10/20/2010 to 10/26/2010

Meals for

10/20/2010

Qty Measure Description A(I.U.)

Thi(mg)

Rib(mg)

Nia(mg)

B6(Mg)

Fol(mcg)

B12(mcg)

C(mg)

Calc(mg)

Iron(mg)

Mag(mg)

Pot(mg)

Zn(mg)

Breakfast1 1 cup Blackberries, raw 308.16 0.03 0.04 0.93 0.04 0.00 0.00 30.24 41.76 0.89 28.80 233.28 0.762 each Egg - boiled white only 0.00 0.00 0.30 0.06 0.00 2.00 0.14 0.00 4.00 0.02 8.00 96.00 0.001 1 large Egg, whole, hard-boiled 293.00 0.03 0.26 0.03 0.06 0.00 0.56 0.00 25.00 0.60 5.00 63.00 0.53

0.5 1 cup, diced Pineapple, raw, all varieties 43.40 0.06 0.02 0.38 0.09 0.00 0.00 28.06 10.08 0.22 9.30 89.13 0.082 1 tablespoon Seeds, flaxseed 0.00 0.39 0.04 0.74 0.11 0.00 0.00 0.14 61.20 1.38 94.08 195.12 1.04

Totals: 644.56 0.52 0.66 2.14 0.30 2.00 0.70 58.44 142.03 3.10 145.18 676.52 2.41

AM Snack20 1 almond Nuts, almonds 1.00 0.05 0.16 0.79 0.03 0.00 0.00 0.00 49.60 0.86 55.00 145.60 0.67

1 1 miniature box(.5 oz)

Raisins, seedless 0.00 0.01 0.02 0.11 0.02 0.00 0.00 0.32 7.00 0.26 4.48 104.86 0.03

0.25 ounce(s) Walnuts, dried 0.00 0.04 0.01 0.09 0.04 4.68 0.00 0.78 7.75 0.21 11.95 18.43 0.19Totals: 1.00 0.10 0.19 0.98 0.09 4.68 0.00 1.10 64.35 1.34 71.43 268.89 0.90


1/4" to 8-1/2")Asparagus, raw 453.60 0.09 0.08 0.59 0.05 0.00 0.00 3.36 14.40 1.28 8.40 121.20 0.32


Broccoli, raw 274.12 0.03 0.05 0.28 0.08 0.00 0.00 39.25 20.68 0.32 9.24 139.04 0.18

1 cup Milk, Almond 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.001 large Salad - lrg. garden w/tomato &

onion4724.00 0.16 0.12 1.58 0.24 0.00 0.00 48.60 19.00 1.18 30.00 596.00 0.28

1 1 bunch Spinach, raw 31881.80 0.27 0.64 2.46 0.66 0.00 0.00 95.54 336.60 9.21 268.60 1897.20 1.80Totals: 37333.52 0.54 0.90 4.91 1.03 0.00 0.00 186.75 390.68 12.00 316.24 2753.44 2.59

PM Snack2 medium Carrots - baby, raw 394.00 0.00 0.00 1.80 0.20 6.60 0.00 0.00 2.00 4.60 2.40 55.80 0.041 each Celery - raw stalk trimmed 78.00 0.00 0.00 0.00 0.00 0.00 0.00 4.50 0.00 0.00 0.00 178.00 0.00

0.5 1 cup Parsley, raw 2527.20 0.03 0.03 0.39 0.03 0.00 0.00 39.90 41.40 1.86 15.00 166.20 0.32Totals: 2999.20 0.03 0.03 2.19 0.23 6.60 0.00 44.40 43.40 6.46 17.40 400.00 0.36


(5-1/4" to 7" long)Asparagus, raw 483.84 0.09 0.09 0.63 0.06 0.00 0.00 3.58 15.36 1.37 8.96 129.28 0.35


Broccoli, raw 548.24 0.06 0.10 0.56 0.15 0.00 0.00 78.50 41.36 0.64 18.48 278.08 0.36

1 1 wedge yields Lemon juice, raw 1.14 0.00 0.00 0.01 0.00 0.00 0.00 2.76 0.42 0.00 0.36 7.44 0.000.5 table spoon Olive oil - pure 56.50 0.00 0.00 0.00 0.00 0.00 0.00 0.45 18.00 0.08 1.00 0.00 0.05

1 large Salad - lrg. garden w/tomato &onion 4724.00 0.16 0.12 1.58 0.24 0.00 0.00 48.60 19.00 1.18 30.00 596.00 0.28


18/25


Thi(mg)

Rib(mg)

Nia(mg)

B6(Mg)

Fol(mcg)

B12(mcg)

C(mg)

Calc(mg)

Iron(mg)

Mag(mg)

Pot(mg)

Zn(mg)

1 1 bunch Spinach, raw 31881.80 0.27 0.64 2.46 0.66 0.00 0.00 95.54 336.60 9.21 268.60 1897.20 1.804 ounce(s) Tofu - soybean curd cake 400.00 0.80 0.76 3.52 0.00 0.00 0.00 20.00 216.00 3.52 0.00 0.00 0.00

Totals: 38095.52 1.38 1.72 8.76 1.12 0.00 0.00 249.43 646.74 16.00 327.40 2908.00 2.84

Total for 10/20/2010: 79073.80 2.57 3.49 18.98 2.77 13.28 0.70 540.12 1287.21 38.90 877.65 7006.85 9.09


19/25

Meals for10/21/2010


Thi(mg)

Rib(mg)

Nia(mg)

B6(Mg)

Fol(mcg)

B12(mcg)

C(mg)

Calc(mg)

Iron(mg)

Mag(mg)

Pot(mg)

Zn(mg)

Breakfast

3 each Egg Whites - scrambled/boiled 0.00 0.00 0.45 0.09 0.00 3.00 0.21 0.00 6.00 0.03 12.00 144.00 0.001 each Egg whole w/ yolk 409.00 0.03 0.26 0.05 0.07 18.00 0.46 0.01 43.00 0.72 7.00 83.00 0.600.5 each Grapefruit - pink or red 4" diam. 159.50 0.02 0.01 0.12 0.03 0.00 0.00 23.45 7.00 0.05 5.50 90.00 0.05

Totals: 568.50 0.05 0.72 0.26 0.10 21.00 0.67 23.46 56.00 0.80 24.50 317.00 0.65

AM Snack25 1 almond Nuts, almonds 1.25 0.06 0.20 0.98 0.03 0.00 0.00 0.00 62.00 1.08 68.75 182.00 0.841 1 miniature box

(.5 oz)Raisins, seedless 0.00 0.01 0.02 0.11 0.02 0.00 0.00 0.32 7.00 0.26 4.48 104.86 0.03




2 ounce(s) Black beans - boiled 2.00 0.11 0.02 0.21 0.03 0.00 0.00 0.00 12.00 0.90 30.00 152.00 0.481 cup Brown Rice - cooked 0.00 0.18 0.04 3.00 0.28 8.00 0.00 0.00 23.00 0.82 84.00 84.00 1.241 large Salad - lrg. garden w/tomato &

onion4724.00 0.16 0.12 1.58 0.24 0.00 0.00 48.60 19.00 1.18 30.00 596.00 0.28

Totals: 5088.88 0.51 0.25 5.26 0.59 8.00 0.00 51.29 65.52 3.93 150.72 928.96 2.26



Dinner2 spear Broccoli 1442.00 0.00 0.00 0.00 0.00 0.00 0.00 278.00 0.00 0.00 0.00 1144.00 0.001 table spoon Garlic powder 0.00 0.04 0.01 0.06 0.00 0.00 0.00 0.00 7.00 0.23 5.00 92.00 0.22

0.5 cup Lentil - boiled 0.00 0.08 0.03 0.30 0.04 68.00 0.00 0.00 13.00 1.09 24.00 0.00 0.471 table spoon Onion - chopped 0.00 0.10 0.00 0.02 0.02 0.00 0.00 0.80 3.00 0.04 2.00 25.00 0.031 1 bunch Spinach, raw 31881.80 0.27 0.64 2.46 0.66 0.00 0.00 95.54 336.60 9.21 268.60 1897.20 1.801 small Tomato - sm. w/peel, 2.5" diam. 766.00 0.07 0.06 0.77 0.10 0.00 0.00 23.50 6.00 0.55 14.00 273.00 0.11

Totals: 34089.80 0.55 0.74 3.61 0.82 68.00 0.00 397.84 365.60 11.12 313.60 3431.20 2.63

Total for 10/21/2010: 42747.63 1.26 1.97 12.52 1.84 109.77 0.67 518.34 609.75 23.93 595.22 5388.34 7.02


20/25

Meals for10/22/2010


Thi(mg)

Rib(mg)

Nia(mg)

B6(Mg)

Fol(mcg)

B12(mcg)

C(mg)

Calc(mg)

Iron(mg)

Mag(mg)

Pot(mg)

Zn(mg)

Breakfast

1 each Apple - medium with peel 73.00 0.02 0.02 0.11 0.07 4.00 0.00 7.90 10.00 0.25 7.00 159.00 0.061 1 cup Blackberries, raw 308.16 0.03 0.04 0.93 0.04 0.00 0.00 30.24 41.76 0.89 28.80 233.28 0.763 each Egg Whites - scrambled/boiled 0.00 0.00 0.45 0.09 0.00 3.00 0.21 0.00 6.00 0.03 12.00 144.00 0.001 1 tablespoon Seeds, flaxseed 0.00 0.20 0.02 0.37 0.06 0.00 0.00 0.07 30.60 0.69 47.04 97.56 0.52

Totals: 381.16 0.25 0.53 1.50 0.17 7.00 0.21 38.21 88.36 1.86 94.84 633.84 1.34

AM Snack15 1 almond Nuts, almonds 0.75 0.04 0.12 0.59 0.02 0.00 0.00 0.00 37.20 0.65 41.25 109.20 0.501 each Plum - fresh, 2.25" diam 213.00 0.03 0.06 0.33 0.05 0.00 0.00 6.30 3.00 0.07 5.00 114.00 0.07

Totals: 213.75 0.07 0.18 0.92 0.07 0.00 0.00 6.30 40.20 0.71 46.25 223.20 0.57



1 spear Broccoli 721.00 0.00 0.00 0.00 0.00 0.00 0.00 139.00 0.00 0.00 0.00 572.00 0.00

0.5 cup Brown Rice - cooked 0.00 0.09 0.02 1.50 0.14 4.00 0.00 0.00 11.50 0.41 42.00 42.00 0.620.5 cup Lentil - boiled 0.00 0.08 0.03 0.30 0.04 68.00 0.00 0.00 13.00 1.09 24.00 0.00 0.471 large Salad - lrg. garden w/tomato &

onion4724.00 0.16 0.12 1.58 0.24 0.00 0.00 48.60 19.00 1.18 30.00 596.00 0.28

Totals: 5807.88 0.39 0.23 3.85 0.46 72.00 0.00 190.29 55.02 3.71 102.72 1306.96 1.63

PM Snack15 1 cherry Cherries, sweet, raw 67.20 0.03 0.03 0.16 0.05 0.00 0.00 7.35 13.65 0.38 11.55 233.10 0.070.5 ounce(s) Walnuts, dried 0.00 0.07 0.02 0.17 0.08 9.35 0.00 1.56 15.50 0.43 23.90 36.85 0.39

Totals: 67.20 0.10 0.05 0.33 0.13 9.35 0.00 8.91 29.15 0.80 35.45 269.95 0.46

Dinner0.33 1 fruit without

skin and seedsAvocados, raw, California 83.92 0.04 0.08 1.09 0.16 0.00 0.00 5.02 7.42 0.35 16.56 289.45 0.39

2 ounce(s) Black beans - boiled 2.00 0.11 0.02 0.21 0.03 0.00 0.00 0.00 12.00 0.90 30.00 152.00 0.48

1 medium Salad - med. garden w/tomato,onion

3543.00 0.12 0.09 1.18 0.18 0.00 0.00 36.45 14.00 0.88 23.00 447.00 0.21

1 small Tomato - sm. w/peel, 2.5" diam. 766.00 0.07 0.06 0.77 0.10 0.00 0.00 23.50 6.00 0.55 14.00 273.00 0.11Totals: 4394.92 0.34 0.25 3.26 0.47 0.00 0.00 64.97 39.42 2.68 83.56 1161.45 1.19

Total for 10/22/2010: 10864.91 1.14 1.25 9.86 1.30 88.35 0.21 308.68 252.15 9.77 362.82 3595.40 5.20


21/25

Meals for10/23/2010


Thi(mg)

Rib(mg)

Nia(mg)

B6(Mg)

Fol(mcg)

B12(mcg)

C(mg)

Calc(mg)

Iron(mg)

Mag(mg)

Pot(mg)

Zn(mg)

Breakfast

0.5 1 cup Blueberries, raw 39.15 0.03 0.03 0.30 0.04 0.00 0.00 7.03 4.35 0.20 4.35 55.83 0.123 each Egg - boiled white only 0.00 0.00 0.45 0.09 0.00 3.00 0.21 0.00 6.00 0.03 12.00 144.00 0.001 1 tablespoon Seeds, flaxseed 0.00 0.20 0.02 0.37 0.06 0.00 0.00 0.07 30.60 0.69 47.04 97.56 0.521 1 cup, sliced Strawberries, raw 19.92 0.04 0.04 0.64 0.08 0.00 0.00 97.61 26.56 0.70 21.58 253.98 0.23

Totals: 59.07 0.26 0.54 1.40 0.17 3.00 0.21 104.71 67.51 1.62 84.97 551.36 0.87

AM Snack1 table spoon Almond Butter 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.001 each Apple - medium with peel 73.00 0.02 0.02 0.11 0.07 4.00 0.00 7.90 10.00 0.25 7.00 159.00 0.06

Totals: 73.00 0.02 0.02 0.11 0.07 4.00 0.00 7.90 10.00 0.25 7.00 159.00 0.06

Lunch0.25 1 cup flowerets Broccoli, flower clusters, raw 532.50 0.01 0.02 0.11 0.03 0.00 0.00 16.54 8.52 0.16 4.44 57.69 0.07

3 medium Carrots - baby, raw 591.00 0.00 0.00 2.70 0.30 9.90 0.00 0.00 3.00 6.90 3.60 83.70 0.060.5 1 cup Grapefruit juice, white, raw 40.76 0.05 0.02 0.25 0.05 0.00 0.00 46.93 11.12 0.25 14.82 200.07 0.06

1 cup Lentil - boiled 0.00 0.15 0.05 0.60 0.07 136.00 0.00 0.00 26.00 2.18 48.00 0.00 0.941 1 leaf Spinach, raw 937.70 0.01 0.02 0.07 0.02 0.00 0.00 2.81 9.90 0.27 7.90 55.80 0.051 1 cup, sliced Strawberries, raw 19.92 0.04 0.04 0.64 0.08 0.00 0.00 97.61 26.56 0.70 21.58 253.98 0.23

0.5 1/2 cup tomato, diced 280.35 0.03 0.02 0.28 0.04 6.75 0.00 8.60 2.00 0.20 4.95 99.90 0.04Totals: 2402.23 0.29 0.17 4.66 0.59 152.65 0.00 172.49 87.09 10.65 105.29 751.14 1.46

PM Snack20 1 almond Nuts, almonds 1.00 0.05 0.16 0.79 0.03 0.00 0.00 0.00 49.60 0.86 55.00 145.60 0.671 1 miniature box



Dinner0.25 1 cup Beans, kidney, all types, boiled,

no salt

0.00 0.07 0.03 0.26 0.05 0.00 0.00 0.53 15.49 0.98 18.59 179.21 0.44

0.5 table spoon Olive oil - pure 56.50 0.00 0.00 0.00 0.00 0.00 0.00 0.45 18.00 0.08 1.00 0.00 0.051 1 bunch Spinach, raw 31881.80 0.27 0.64 2.46 0.66 0.00 0.00 95.54 336.60 9.21 268.60 1897.20 1.801 1 cup (8 fl oz) Tea, herb, chamomile, brewed 47.40 0.02 0.01 0.00 0.00 0.00 0.00 0.00 4.74 0.19 2.37 21.33 0.091 1/2 cup tomato, diced 560.70 0.05 0.04 0.57 0.07 13.50 0.00 17.19 4.00 0.41 9.90 199.80 0.081 1/2 cup zucchini, boiled, drained 216.00 0.04 0.04 0.39 0.07 15.12 0.00 4.14 12.00 0.32 19.80 227.70 0.16

Totals: 32762.40 0.45 0.76 3.67 0.86 28.62 0.00 117.85 390.83 11.18 320.26 2525.24 2.63

Total for 10/23/2010: 35297.70 1.12 1.68 10.81 1.78 192.94 0.21 404.05 619.78 25.04 588.94 4255.63 5.91


22/25

Meals for10/24/2010


Thi(mg)

Rib(mg)

Nia(mg)

B6(Mg)

Fol(mcg)

B12(mcg)

C(mg)

Calc(mg)

Iron(mg)

Mag(mg)

Pot(mg)

Zn(mg)

Breakfast

1 1 cup Blackberries, raw 308.16 0.03 0.04 0.93 0.04 0.00 0.00 30.24 41.76 0.89 28.80 233.28 0.762 each Egg - boiled white only 0.00 0.00 0.30 0.06 0.00 2.00 0.14 0.00 4.00 0.02 8.00 96.00 0.001 table spoon Onion - chopped 0.00 0.10 0.00 0.02 0.02 0.00 0.00 0.80 3.00 0.04 2.00 25.00 0.031 1 cup Spinach, boiled, drained, no salt 18865.80 0.17 0.42 0.88 0.44 0.00 0.00 17.64 244.80 6.43 156.60 838.80 1.371 small Tomato - sm. w/peel, 2.5" diam. 766.00 0.07 0.06 0.77 0.10 0.00 0.00 23.50 6.00 0.55 14.00 273.00 0.11

Totals: 19939.96 0.37 0.82 2.66 0.60 2.00 0.14 72.18 299.56 7.93 209.40 1466.08 2.27

AM Snack1 table spoon Almond Butter 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.001 each Apple - medium with peel 73.00 0.02 0.02 0.11 0.07 4.00 0.00 7.90 10.00 0.25 7.00 159.00 0.06

Totals: 73.00 0.02 0.02 0.11 0.07 4.00 0.00 7.90 10.00 0.25 7.00 159.00 0.06


1/4" to 8-1/2")Asparagus, raw 453.60 0.09 0.08 0.59 0.05 0.00 0.00 3.36 14.40 1.28 8.40 121.20 0.32

2 0.5 cup, choppedor diced Broccoli, raw 548.24 0.06 0.10 0.56 0.15 0.00 0.00 78.50 41.36 0.64 18.48 278.08 0.36


onion4724.00 0.16 0.12 1.58 0.24 0.00 0.00 48.60 19.00 1.18 30.00 596.00 0.28


PM Snack1 1 oz Nuts, cashew nuts, dry roasted,

no salt added0.00 0.06 0.06 0.40 0.07 0.00 0.00 0.00 12.76 1.70 73.71 160.18 1.59

1 each Plum - fresh, 2.25" diam 213.00 0.03 0.06 0.33 0.05 0.00 0.00 6.30 3.00 0.07 5.00 114.00 0.07Totals: 213.00 0.09 0.12 0.73 0.12 0.00 0.00 6.30 15.76 1.77 78.71 274.18 1.66

Dinner


Asparagus, raw 483.84 0.09 0.09 0.63 0.06 0.00 0.00 3.58 15.36 1.37 8.96 129.28 0.35


Broccoli, raw 548.24 0.06 0.10 0.56 0.15 0.00 0.00 78.50 41.36 0.64 18.48 278.08 0.36


1 large Salad - lrg. garden w/tomato &onion

4724.00 0.16 0.12 1.58 0.24 0.00 0.00 48.60 19.00 1.18 30.00 596.00 0.28


Totals: 37746.52 1.84 1.53 8.54 1.63 381.00 0.00 265.43 676.74 13.68 615.40 2908.00 9.14

Total for 10/24/2010: 95580.12 2.89 3.44 17.23 3.53 387.00 0.14 577.81 1413.42 35.95 1235.9 7699.74 15.89


23/25

Meals for10/25/2010


Thi(mg)

Rib(mg)

Nia(mg)

B6(Mg)

Fol(mcg)

B12(mcg)

C(mg)

Calc(mg)

Iron(mg)

Mag(mg)

Pot(mg)

Zn(mg)

Breakfast

0.5 1 cup Blackberries, raw 154.08 0.01 0.02 0.47 0.02 0.00 0.00 15.12 20.88 0.45 14.40 116.64 0.382 each Egg - boiled white only 0.00 0.00 0.30 0.06 0.00 2.00 0.14 0.00 4.00 0.02 8.00 96.00 0.001 1 large Egg, whole, hard-boiled 293.00 0.03 0.26 0.03 0.06 0.00 0.56 0.00 25.00 0.60 5.00 63.00 0.53

0.5 1 cup, diced Pineapple, raw, all varieties 43.40 0.06 0.02 0.38 0.09 0.00 0.00 28.06 10.08 0.22 9.30 89.13 0.081.5 1 tablespoon Seeds, flaxseed 0.00 0.30 0.03 0.55 0.09 0.00 0.00 0.11 45.90 1.03 70.56 146.34 0.78

Totals: 490.48 0.40 0.63 1.49 0.25 2.00 0.70 43.28 105.86 2.31 107.26 511.10 1.77

AM Snack10 1 cherry Cherries, sweet, raw 44.80 0.02 0.02 0.11 0.03 0.00 0.00 4.90 9.10 0.25 7.70 155.40 0.051 ounce(s) Walnuts, dried 0.00 0.15 0.04 0.34 0.16 18.70 0.00 3.12 31.00 0.85 47.80 73.70 0.77

Totals: 44.80 0.16 0.06 0.45 0.19 18.70 0.00 8.02 40.10 1.10 55.50 229.10 0.82


1/4" to 8-1/2")Asparagus, raw 453.60 0.09 0.08 0.59 0.05 0.00 0.00 3.36 14.40 1.28 8.40 121.20 0.32

1 0.5 cup, choppedor diced Broccoli, raw 274.12 0.03 0.05 0.28 0.08 0.00 0.00 39.25 20.68 0.32 9.24 139.04 0.18


onion4724.00 0.16 0.12 1.58 0.24 0.00 0.00 48.60 19.00 1.18 30.00 596.00 0.28




Dinner


Asparagus, raw 483.84 0.09 0.09 0.63 0.06 0.00 0.00 3.58 15.36 1.37 8.96 129.28 0.35


Broccoli, raw 548.24 0.06 0.10 0.56 0.15 0.00 0.00 78.50 41.36 0.64 18.48 278.08 0.36



4724.00 0.16 0.12 1.58 0.24 0.00 0.00 48.60 19.00 1.18 30.00 596.00 0.28


Totals: 38095.52 1.38 1.72 8.76 1.12 0.00 0.00 249.43 646.74 16.00 327.40 2908.00 2.84

Total for 10/25/2010: 78963.52 2.52 3.33 17.80 2.82 27.30 0.70 531.88 1226.78 37.87 823.80 6801.64 8.37


24/25

Meals for10/26/2010


Thi(mg)

Rib(mg)

Nia(mg)

B6(Mg)

Fol(mcg)

B12(mcg)

C(mg)

Calc(mg)

Iron(mg)

Mag(mg)

Pot(mg)

Zn(mg)

Breakfast

0.5 1 cup Blackberries, raw 154.08 0.01 0.02 0.47 0.02 0.00 0.00 15.12 20.88 0.45 14.40 116.64 0.381 each Egg - boiled white only 0.00 0.00 0.15 0.03 0.00 1.00 0.07 0.00 2.00 0.01 4.00 48.00 0.001 1 large Egg, whole, hard-boiled 293.00 0.03 0.26 0.03 0.06 0.00 0.56 0.00 25.00 0.60 5.00 63.00 0.53

0.5 1 cup, diced Pineapple, raw, all varieties 43.40 0.06 0.02 0.38 0.09 0.00 0.00 28.06 10.08 0.22 9.30 89.13 0.081 1 tablespoon Seeds, flaxseed 0.00 0.20 0.02 0.37 0.06 0.00 0.00 0.07 30.60 0.69 47.04 97.56 0.52

Totals: 490.48 0.31 0.47 1.28 0.22 1.00 0.63 43.25 88.55 1.96 79.74 414.32 1.50

AM Snack10 1 almond Nuts, almonds 0.50 0.02 0.08 0.39 0.01 0.00 0.00 0.00 24.80 0.43 27.50 72.80 0.341 1 miniature box



Lunch

3 1 spear, large (7-1/4" to 8-1/2") Asparagus, raw 453.60 0.09 0.08 0.59 0.05 0.00 0.00 3.36 14.40 1.28 8.40 121.20 0.32


Broccoli, raw 274.12 0.03 0.05 0.28 0.08 0.00 0.00 39.25 20.68 0.32 9.24 139.04 0.18


onion4724.00 0.16 0.12 1.58 0.24 0.00 0.00 48.60 19.00 1.18 30.00 596.00 0.28







Broccoli, raw 548.24 0.06 0.10 0.56 0.15 0.00 0.00 78.50 41.36 0.64 18.48 278.08 0.36



4724.00 0.16 0.12 1.58 0.24 0.00 0.00 48.60 19.00 1.18 30.00 596.00 0.28


Totals: 38095.52 1.38 1.72 8.76 1.12 0.00 0.00 249.43 646.74 16.00 327.40 2908.00 2.84

Evening Snack

2 medium Carrots - baby, raw 394.00 0.00 0.00 1.80 0.20 6.60 0.00 0.00 2.00 4.60 2.40 55.80 0.041 each Celery - raw stalk trimmed 78.00 0.00 0.00 0.00 0.00 0.00 0.00 4.50 0.00 0.00 0.00 178.00 0.00


25/25


Thi(mg)

Rib(mg)

Nia(mg)

B6(Mg)

Fol(mcg)

B12(mcg)

C(mg)

Calc(mg)

Iron(mg)

Mag(mg)

Pot(mg)

Zn(mg)


Total for 10/26/2010: 81918.42 2.36 3.25 19.91 2.91 18.88 0.63 569.33 1252.33 43.78 802.11 7071.85 8.21

Date post:	10-Apr-2018
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Week 1 of 21 Day Veggie Detox Female 1200 Cals

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