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The Volume Fiber and Produce Rich Meal Plan Day 1

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Calorie Distribution Chart
 Fat
 (36.8%)  
Carbs
 (53.76%)  
Protein
 (14.55%)  
Your recommended calorie
distribution by type
Meal/Serving  Description  Fat(g)  Carbs(g)  Protein(g)  Calories 

Breakfast
Entree : Banana Berry Walnut Smoothie
3/10 cup Oats 3.23 31.01 7.9 182
1 oz Walnuts, black, dried 16.73 2.81 6.82 175
1 cup Milk, nonfat, fluid, w/ nonfat milk sol&vit a (fat free/skim) 0.61 12.3 8.75 91
1 small (6" to 6-7/8" long) Bananas 0.33 23.07 1.1 90
1 cup Blueberries 0.49 21.45 1.1 84

Mid-AM Meal
1 item Peaches 0.33 12.4 1.18 51
1 item Watermelon 0.23 11.48 0.93 46

Lunch
Entree : Garbanzo Bean Salad
33/50 cup Chickpeas (garbanzo bns, bengal gm), mature seeds, cnd 1.81 35.81 7.84 188
2 cup shredded Lettuce, cos or romaine 0.28 3.09 1.16 16
1/2 cup, chopped Onions 0.08 7.47 0.88 32
1 wedge (1/4 of medium tomato) Tomatoes, red, ripe, year rnd average 0.06 1.22 0.27 6
1/2 cup chopped Carrots 0.15 6.13 0.6 26
1/5 cup, cubes Avocados, all comm var 4.4 2.56 0.6 48
3 tsp Oil, olive, salad or cooking 13.5 0 0 119

Mid-PM Meal
1 item Bread, pita, whole-wheat 0.73 15.4 2.74 74
1 item Apples, with skin 0.25 20.58 0.39 77
1/2 item Yogurt, pln, skim milk, 13 grams prot per 8 oz 0.22 9.41 7.02 69

Dinner
Entree : Beef Potato Vegetable Stew
3 oz Beef, tenderloin, ln&fat, 1/8"fat, all grds 15.45 0 16.68 210
1 cup, diced Potato, flesh & skn 0.14 26.21 3.03 116
1/2 cup chopped Celery 0.09 1.5 0.35 8
1/2 cup, chopped Onions 0.08 7.47 0.88 32
1/2 large (2-1/4 per pound, approx 3-3/4" long, 3" dia Peppers, swt, red 0.25 4.94 0.81 25
1/2 cup chopped Carrots 0.15 6.13 0.6 26
1 tbsp Oil, corn and canola 14 0 0 124
1/2 cup Tomato products, cnd, puree, w/salt 0.26 11.23 2.06 48

PM Snack
4 tbsp Almonds, blanched 18.43 7.26 7.99 211
1 item Pears 0.18 22.88 0.56 86


 
Daily Total 92.44 303.8 82.23 2,261
% of Daily Caloric Intake 36.8% 53.76% 14.55% 100%