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Food Diary Report - Detailed Report Tuesday, March 27, 2018 www.fatsecret.

com

Tuesday, March 27, 2018


Cals Fat Sat Carbs Fiber Sugar Prot Sod Chol Potassium
(kcal) (g) (g) (g) (g) (g) (g) (mg) (mg) (mg)

Breakfast
White Bread 133 1.64 0.358 25.3 1.2 2.16 3.82 340 0 50
2 slices

Boiled Egg 77 5.28 1.627 0.56 0 0.56 6.26 139 211 63


1 large

Spinach 9 0.16 0.025 1.45 0.9 0.17 1.14 32 0 223


40 g

Broccoli 48 0.52 0.055 9.3 3.6 2.38 3.95 46 0 442


140 g

Sweet Red Peppers 21 0.24 0.047 4.82 1.6 3.36 0.79 2 0 169
80 g

Cooked Egg White 51 0.17 0 0.72 0 0.7 10.75 317 0 160


3 large

Total 339 8.01 2.112 42.15 7.3 9.33 26.71 876 211 1107

Lunch
Cooked Egg White 34 0.11 0 0.48 0 0.47 7.17 211 0 107
2 large

Boiled Sweetpotato (with Peel, 106 0.2 0.056 24.65 3.5 7.98 1.9 381 0 321
Fat Not Added in Cooking)
140 g

Walnuts 131 13.04 1.225 2.74 1.3 0.52 3.05 0 0 88


5 nuts

Cashew Nuts 44 3.51 0.623 2.42 0.3 0.47 1.46 1 0 53


8g

Chicken Breast 234 9.26 2.606 0 0 0 35.46 472 100 292


120 g

Almonds 139 12.15 0.931 4.74 2.8 1.15 5.1 0 0 175


20 almonds

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Food Diary Report - Detailed Report Tuesday, March 27, 2018 www.fatsecret.com

Tuesday, March 27, 2018


Cals Fat Sat Carbs Fiber Sugar Prot Sod Chol Potassium
(kcal) (g) (g) (g) (g) (g) (g) (mg) (mg) (mg)
Total 688 38.27 5.441 35.03 7.9 10.59 54.14 1065 100 1036

Dinner
Cooked Salmon 139 4.3 1.054 0 0 0 23.45 58 55 434
100 g

White Rice 103 0.22 0.061 22.32 0.3 0.04 2.13 292 0 28
80 g

Sweet Red Peppers 21 0.24 0.047 4.82 1.6 3.36 0.79 2 0 169
80 g

Baby Spinach 9 0.16 0.025 1.45 0.9 0.17 1.14 32 0


40 g

Broccoli 41 0.44 0.047 7.97 3.1 2.04 3.38 40 0 379


120 g

Total 313 5.36 1.234 36.56 5.9 5.61 30.89 424 55 1010

Snacks/Other
Banana 105 0.39 0.132 26.95 3.1 14.43 1.29 1 0 422
1 medium (7" to 7-7/8" long)

Optimum Nutrition Gold 15 0 4 0 110 100


Standard BCAA
1 scoop, 10 g

Optimum Nutrition Gold 130 1 0.5 5 1 2 24 60 30


Standard 100% Whey Natural
1 scoop, 32.4 g

Flax Seeds 48 3.79 0.33 2.6 2.5 0.14 1.65 3 0 73


1 serving (9 g)

Mornflake Oatmeal Medium 119 2.72 0.42 18.18 2.95 0.32 3.92 0
32.4 g

Total 417 7.9 1.382 56.73 9.55 16.89 30.86 174 30 595

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Food Diary Report - Detailed Report Tuesday, March 27, 2018 www.fatsecret.com

Tuesday, March 27, 2018


Cals Fat Sat Carbs Fiber Sugar Prot Sod Chol Potassium
(kcal) (g) (g) (g) (g) (g) (g) (mg) (mg) (mg)
Total 1757 59.54 10.169 170.47 30.65 42.42 142.6 2539 396 3748

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