dash diet menu.xlsx - Food Amount: Breakfast: Muffin oat...

Food Amount:
Breakfast:
Muffin, oat bran 113g (medium) 305 7.9 8.4 1.9
Wheat germs 1 oz 101 6.5 2.7 0.4
Romain Lettuce 1/2cup (64g) 10.88 0.78 0.192 0.007
Apple Sauce 1pouch(90g) 61 0.144 0.153 0.006
Lemonade 1cup 7.2 0.1 0 0
Totals 485.08 15.424 8.745 1.213
Am Snack
Flavoured Gelatine 1/2 cup 23.4 1 0 0
Fruit Salad (1cup) 1 cup
Apples 1/3cup 17.42 0.099 0.033 0
Grapes 1/3cup 20.32 0.198 0.099 0
Five Fingers 1/3cup 11.05 0.369 0.117 0.01
Totals 72.19 1.666 0.249 0.01
Lunch:
Split Pea Soup:
Water 3 cp 0 0 0 0
Lambie 3 oz 109.2 22.2 0.9 0.3
Split Pea 1cup 113 45.3 7.62 1.2
Carrots 1/2cup 22.55 0.6 0.132 0.006
Pak Choi 1/2 cup 10.2 1.33 0.14 0.01
Onions 1large 56.3 1.7 0.2 0
Broccoli 1/2cup 27.3 1.9 0.3 0
Okra 1/2cup 17.6 1.5 0.2 0
Cranberry&Grape juice 1cup 137 0.5 0.2 0
Totals 493.15 75.03 8.792 1.216
PM Snack:
Pumpkin Seed 1 oz 126 5.2 5.5 1.7
3 oz 204 2.1
Tangerine 1medium 46.6 0.7 0.3 0.1
Totals 330.6 5.9 5.8 1.8
Dinner:
Chicken Sandwich:
Wholewheat Bread 2 slice* 256 7.8 5 1
Roasted Chicken 3 oz * 100.35 22.8 11.4 5
Watercress 5sprigs(12.5g) 1.4 0.3 0 0
Calories
(2030.4 g)
Protein
(78.2 g)
Fats
(56.4 - 78.9
g)
MUFA
15-20%
(33.84 -
45.12 g)
Dried Fruit (prune and
apricot and pear)

Cabbage 1/2cup (shredded) 17.3 1 0 0
Tomatoes 3 slices 10.8 0.53 0.12 0.02
Avocado 3slices 72 0.9 6.6 4.41
Olive Oil 1tbsp 119 0 13.5 9.8
Totals 576.85 33.33 28.42 16.98
Totals 485.08 15.424 8.745 1.213
Totals 72.19 1.666 0.249 0.01
Totals 493.15 75.03 8.792 1.216
Totals 172.6 5.9 48.1 14.95
Totals 576.85 33.33 28.42 16.98
Overall Total 2003.89 133.45 52.006 21.219

1.2 518 54.6 9.3 0 0.7 0
0.5 202 14.5 ~ 0 ~ ~
0.024 0 2.1 0.76 2.56 0.13 5.23
0.027 15.8 13.2 7.6 0 0
0 0 1.6 0 37.3 0 0
1.125 518 74.1 23.26 47.46 0.83 5.23
0 0 4.9 0 0 0 0
0 2.54 4.62 3.66 1.45 0.033 6.176
0.033 7.293 5.21 4.91 1.22 0.066 17.91
0.069 0 2.39 1.49 12.27 0.053 8.91
0.102 9.833 17.12 10.06 14.94 0.152 32.996
0 0 0 0 0 0 0
0.3 100.8 1.5 0 0 5.4 0
0.8 0 121 6.15 3.53 0.235 174
0.175 0.6 5.25 2.6 3.24 0.363 6500
0.02 0.03 1.51 0.71 22.1 0.08 2166.65
0 5.1 13 6.1 6.7 0 1.3
0.1 92.8 5.6 1.1 50.6 1.1 725
0 0.8 3.9 1.9 13 0.2 136
0.1 ~ 34.3 ~ 78.4 ~ ~
1.195 99.33 184.56 18.56 177.57 1.978 9702.95
1 21.8 15.2 0 0.1 0 0
0 15.8 11.7 9.3 23.5 0.2 136
1 37.6 26.9 9.3 23.6 0.2 136
0.8 292 47.2 2.6 0 0.6 1.8
3.3 151.4 0 0 0 0.3 0
0 2.9 0.15 0 5.4 0.15 239.5
SFA ≤7%
(15.79 g)
Omega-3
2%
(4500 mg)
Carbohydrates
228.4 g)