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MJ meal plan

MJ meal plan

Created by: ELIZABETH GUTHRIE
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Notes from your dietitian

hope these recipes sound tasty! Let me know what you think!

Daily Meal Plans

Monday

Breakfast

Calories 253 , Fat 13 g, Saturated Fat 2 g, Trans Fat 0 g, Cholesterol 109 mg, Carbohydrates 27 g, Sugar 2 g, Fiber 1 g, Protein 8 g, Sodium 85 mg, Calcium 48 mg, Phosphorus 125 mg, Potassium 251 mg

Lunch

-- N/A --

Dinner

-- N/A --

Snacks

Calories 235 , Fat 19 g, Saturated Fat 6 g, Trans Fat 1 g, Cholesterol 150 mg, Carbohydrates 10 g, Sugar 8 g, Fiber 2 g, Protein 7 g, Sodium 111 mg, Calcium 57 mg, Phosphorus 137 mg, Potassium 523 mg

Additional Items

-- N/A --

Monday Total

  • Calories488
  • Fat32 g
  • Saturated Fat8 g
  • Trans Fat1 g
  • Cholesterol259 mg
  • Carbohydrates37 g
  • Sugar10 g
  • Fiber3 g
  • Protein15 g
  • Sodium196 mg
  • Calcium105 mg
  • Phosphorus262 mg
  • Potassium774 mg

Additional Foods Consumed

  • peanut butter sandwich
    for lunch

Tuesday

Breakfast

Calories 245 , Fat 9 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 0 mg, Carbohydrates 36 g, Sugar 9 g, Fiber 3 g, Protein 6 g, Sodium 102 mg, Calcium 19 mg, Phosphorus 150 mg, Potassium 160 mg

Lunch

Calories 283 , Fat 19 g, Saturated Fat 4 g, Trans Fat 0 g, Cholesterol 77 mg, Carbohydrates 5 g, Sugar 1 g, Fiber 2 g, Protein 23 g, Sodium 96 mg, Calcium 17 mg, Phosphorus 168 mg, Potassium 332 mg

Dinner

Calories 117 , Fat 3 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 49 mg, Carbohydrates 6 g, Sugar 1 g, Fiber 1 g, Protein 17 g, Sodium 67 mg, Calcium 40 mg, Phosphorus 231 mg, Potassium 1 mg

Snacks

Calories 175 , Fat 13 g, Saturated Fat 4 g, Trans Fat 1 g, Cholesterol 15 mg, Carbohydrates 5 g, Sugar 2 g, Fiber 1 g, Protein 10 g, Sodium 280 mg, Calcium 40 mg, Phosphorus 141 mg, Potassium 183 mg

Additional Items

-- N/A --

Tuesday Total

  • Calories820
  • Fat44 g
  • Saturated Fat10 g
  • Trans Fat1 g
  • Cholesterol141 mg
  • Carbohydrates52 g
  • Sugar13 g
  • Fiber7 g
  • Protein56 g
  • Sodium545 mg
  • Calcium116 mg
  • Phosphorus690 mg
  • Potassium676 mg

Additional Foods Consumed

  • peanut butter

Wednesday

Breakfast

Calories 245 , Fat 9 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 0 mg, Carbohydrates 36 g, Sugar 9 g, Fiber 3 g, Protein 6 g, Sodium 102 mg, Calcium 19 mg, Phosphorus 150 mg, Potassium 160 mg

Lunch

Calories 283 , Fat 19 g, Saturated Fat 4 g, Trans Fat 0 g, Cholesterol 77 mg, Carbohydrates 5 g, Sugar 1 g, Fiber 2 g, Protein 23 g, Sodium 96 mg, Calcium 17 mg, Phosphorus 168 mg, Potassium 332 mg

Dinner

Calories 283 , Fat 19 g, Saturated Fat 4 g, Trans Fat 0 g, Cholesterol 77 mg, Carbohydrates 5 g, Sugar 1 g, Fiber 2 g, Protein 23 g, Sodium 96 mg, Calcium 17 mg, Phosphorus 168 mg, Potassium 332 mg

Snacks

Calories 203 , Fat 9 g, Saturated Fat 6 g, Trans Fat 0 g, Cholesterol 0 mg, Carbohydrates 29 g, Sugar 11 g, Fiber 2 g, Protein 3 g, Sodium 97 mg, Calcium 14 mg, Potassium 84 mg, Phosphorus 55 mg

Additional Items

-- N/A --

Wednesday Total

  • Calories1014
  • Fat56 g
  • Saturated Fat15 g
  • Trans Fat0 g
  • Cholesterol154 mg
  • Carbohydrates75 g
  • Sugar22 g
  • Fiber9 g
  • Protein55 g
  • Sodium391 mg
  • Calcium67 mg
  • Phosphorus541 mg
  • Potassium908 mg

 

Thursday

Breakfast

Calories 195 , Fat 7 g, Saturated Fat 4 g, Trans Fat 1 g, Cholesterol 42 mg, Carbohydrates 30 g, Sugar 16 g, Fiber 1 g, Protein 3 g, Sodium 117 mg, Calcium 55 mg, Phosphorus 54 mg, Potassium 52 mg

Lunch

Calories 409 , Fat 14 g, Saturated Fat 2 g, Trans Fat 1 g, Cholesterol 76 mg, Carbohydrates 46 g, Sugar 3 g, Fiber 2 g, Protein 24 g, Sodium 241 mg, Calcium 73 mg, Phosphorus 255 mg, Potassium 517 mg

Dinner

Calories 306 , Fat 16 g, Saturated Fat 3 g, Trans Fat 0 g, Cholesterol 109 mg, Carbohydrates 24 g, Sugar 8 g, Fiber 3 g, Protein 26 g, Sodium 352 mg, Calcium 45 mg, Phosphorus 256 mg, Potassium 457 mg

Snacks

-- N/A --

Additional Items

-- N/A --

Thursday Total

  • Calories910
  • Fat37 g
  • Saturated Fat9 g
  • Trans Fat2 g
  • Cholesterol227 mg
  • Carbohydrates100 g
  • Sugar27 g
  • Fiber6 g
  • Protein53 g
  • Sodium710 mg
  • Calcium173 mg
  • Phosphorus565 mg
  • Potassium1026 mg

 

Friday

Breakfast

Calories 200 , Fat 7 g, Saturated Fat 1 g, Trans Fat 0 mg, Cholesterol 0 mg, Carbohydrates 33 g, Sugar 17 g, Fiber 3 g, Protein 3 g, Sodium 131 mg, Calcium 14 mg, Phosphorus 78 mg, Potassium 223 mg

Lunch

Calories 433 , Fat 30 g, Saturated Fat 8 g, Trans Fat 1 g, Cholesterol 37 mg, Carbohydrates 31 g, Sugar 9 g, Fiber 4 g, Protein 12 g, Sodium 394 mg, Calcium 290 mg, Phosphorus 172 mg, Potassium 406 mg

Dinner

Calories 461 , Fat 27 g, Saturated Fat 6 g, Trans Fat 0 g, Cholesterol 159 mg, Carbohydrates 15 g, Sugar 4 g, Fiber 3 g, Protein 41 g, Sodium 209 mg, Calcium 64 mg, Phosphorus 365 mg, Potassium 713 mg

Snacks

-- N/A --

Additional Items

-- N/A --

Friday Total

  • Calories1094
  • Fat64 g
  • Saturated Fat15 g
  • Trans Fat1 g
  • Cholesterol196 mg
  • Carbohydrates79 g
  • Sugar30 g
  • Fiber10 g
  • Protein56 g
  • Sodium734 mg
  • Calcium368 mg
  • Phosphorus615 mg
  • Potassium1342 mg

 

Saturday

Breakfast

-- N/A --

Lunch

-- N/A --

Dinner

-- N/A --

Snacks

-- N/A --

Additional Items

-- N/A --

Saturday Total

-- N/A --

 

Sunday

Breakfast

Calories 254 , Fat 22 g, Saturated Fat 8 g, Trans Fat 0 g, Cholesterol 418 mg, Carbohydrates 1 g, Sugar 1 g, Fiber 0 g, Protein 14 g, Sodium 155 mg, Calcium 62 mg, Phosphorus 218 mg, Potassium 167 mg

Lunch

Calories 117 , Fat 3 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 49 mg, Carbohydrates 6 g, Sugar 1 g, Fiber 1 g, Protein 17 g, Sodium 67 mg, Calcium 40 mg, Phosphorus 231 mg, Potassium 1 mg

Dinner

Calories 331 , Fat 12 g, Saturated Fat 3 g, Trans Fat 0 g, Cholesterol 32 mg, Carbohydrates 43 g, Sugar 2 g, Fiber 3 g, Protein 13 g, Sodium 71 mg, Calcium 63 mg, Phosphorus 146 mg, Potassium 411 mg

Snacks

Calories 157 , Fat 1 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 0 mg, Carbohydrates 41 g, Sugar 34 g, Fiber 5 g, Protein 2 g, Sodium 2 mg, Calcium 30 mg, Phosphorus 39 mg, Potassium 404 mg

Additional Items

-- N/A --

Sunday Total

  • Calories859
  • Fat38 g
  • Saturated Fat13 g
  • Trans Fat0 g
  • Cholesterol499 mg
  • Carbohydrates91 g
  • Sugar38 g
  • Fiber9 g
  • Protein46 g
  • Sodium295 mg
  • Calcium195 mg
  • Phosphorus634 mg
  • Potassium983 mg