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Meal Planning Made Easy Recipe - Detailed Nutritional Facts

Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
Lunch Meal Ideas:
Salad with grilled chicken, tomatoes, cucumbers. fresh mozzarella and balsamic dressing
Salad with sliced cheese, ham or turkey, hard boiled eggs and dressing
Black Eyed Pea Salad topped with a grilled chicken breast
Italian tuna salad with olive oil, oregano, tomatoes, chick peas and mozzarella, over a salad
Black bean burger with a sweet potato and veggies
Avocado Chicken Salad
Balsamic Chicken Salad
Chicken taco meat mixed with brown rice and veggies
Snack Ideas:
Fresh fruit
Dried fruit
Tips:
Be sure to separate wet ingredients from dry- example: put tuna salad in a plastic baggie over the lettuce or along side bread
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
1 servings in recipe 		pita bread
28.0g 		salad
0.0g 		salad
0.0g 		veggies
70.0g 		eggs
0.0g 		pita bread
28.0g 		hummus
29.0g 		tuna salad
0.0g 		fruit
0.0g 		peanut butter
0.0g 		apples
163.8g 		granola
55.0g 		almonds
0.49g 		fruit
0.0g 		be
0.0g 		salad dressings
30.0g 		Total Per Serving Total for Recipe
Protein (g) 2.55 n/a n/a 10.99 n/a 2.55 1.41 n/a n/a n/a 0.43 4.94 0.1 n/a n/a 0.21 23.18 23.18
Total Fat (g) 0.34 n/a n/a 4.41 n/a 0.34 2.49 n/a n/a n/a 0.28 5.08 0.24 n/a n/a 7.85 21.03 21.03
Carbohydrates (g) 15.6 n/a n/a 9.99 n/a 15.6 5.83 n/a n/a n/a 22.62 41.35 0.11 n/a n/a 9.57 120.66 120.66
Ash (g) n/a n/a n/a 1.76 n/a n/a n/a n/a n/a n/a 0.31 n/a 0.01 n/a n/a 0.81 2.9 2.9
Calories (kcal) 77.0 n/a n/a 123.9 n/a 77.0 51.33 n/a n/a n/a 85.176 220.55 2.829 n/a n/a 106.5 744.285 744.285
Starch (g) n/a n/a n/a 4.05 n/a n/a n/a n/a n/a n/a 0.08 n/a 0.0 n/a n/a n/a 4.13 4.13
Sucrose (g) n/a n/a n/a 0.43 n/a n/a n/a n/a n/a n/a 3.39 n/a 0.02 n/a n/a n/a 3.84 3.84
Glucose (dextrose) (g) n/a n/a n/a 0.18 n/a n/a n/a n/a n/a n/a 3.98 n/a 0.0 n/a n/a n/a 4.16 4.16
Fructose (g) n/a n/a n/a 0.09 n/a n/a n/a n/a n/a n/a 9.66 n/a 0.0 n/a n/a n/a 9.76 9.76
Lactose (g) n/a n/a n/a 0.04 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.04 0.04
Maltose (g) n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0
Alcohol (g) 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0
Water (g) 8.99 n/a n/a 42.85 n/a 8.99 18.81 n/a n/a n/a 140.15 2.6 0.02 n/a n/a 11.56 233.97 233.97
Caffeine (mg) 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0
Theobromine (mg) 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0
Sugars (g) 0.36 n/a n/a 0.75 n/a 0.36 0.08 n/a n/a n/a 17.02 14.67 0.02 n/a n/a 5.3 38.57 38.57
Galactose (g) n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0
Dietary Fiber (g) 0.6 n/a n/a 3.4 n/a 0.6 1.2 n/a n/a n/a 3.9 3.7 0.1 n/a n/a 0.2 13.8 13.8
Calcium (mg) 24.08 n/a n/a 95.2 n/a 24.08 14.21 n/a n/a n/a 9.828 33.55 1.299 n/a n/a 3.9 206.147 206.147
Iron (mg) 0.73 n/a n/a 1.69 n/a 0.73 0.45 n/a n/a n/a 0.2 2.24 0.02 n/a n/a 0.18 6.24 6.24
Magnesium (mg) 7.28 n/a n/a 39.2 n/a 7.28 8.41 n/a n/a n/a 8.19 51.15 1.319 n/a n/a 3.0 125.829 125.829
Phosphorus (mg) 27.16 n/a n/a 144.2 n/a 27.16 31.9 n/a n/a n/a 18.018 150.7 2.381 n/a n/a 6.0 407.519 407.519
Potassium (mg) 33.6 n/a n/a 233.1 n/a 33.6 50.17 n/a n/a n/a 175.266 198.55 3.469 n/a n/a 51.9 779.655 779.655
Sodium (mg) 150.08 n/a n/a 398.3 n/a 150.08 70.18 n/a n/a n/a 1.638 98.45 0.005 n/a n/a 297.9 1166.633 1166.633
Zinc (mg) 0.24 n/a n/a 0.88 n/a 0.24 0.32 n/a n/a n/a 0.07 2.42 0.02 n/a n/a 0.07 4.24 4.24
Copper (mg) 0.048 n/a n/a 0.14 n/a 0.048 0.064 n/a n/a n/a 0.049 0.253 0.005 n/a n/a 0.018 0.624 0.624
Manganese (mg) n/a n/a n/a 0.665 n/a n/a n/a n/a n/a n/a 0.066 n/a 0.011 n/a n/a 0.018 0.76 0.76
Selenium (mcg) 7.6 n/a n/a 15.8 n/a 7.6 0.7 n/a n/a n/a 0.0 7.9 0.0 n/a n/a 0.5 40.1 40.1
Vitamin A, IU (IU) n/a n/a n/a 11.2 n/a n/a n/a n/a n/a n/a 88.452 n/a 0.005 n/a n/a 173.1 272.757 272.757
Retinol (mcg) 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 150.7 0.0 n/a n/a 0.0 150.7 150.7
Vitamin A, RAE (mcg_RAE) 0.0 n/a n/a 0.7 n/a 0.0 0.0 n/a n/a n/a 4.914 150.7 0.0 n/a n/a 8.7 165.014 165.014
Beta Carotene (mcg) 0.0 n/a n/a 7.0 n/a 0.0 0.58 n/a n/a n/a 44.226 0.55 0.005 n/a n/a 96.0 148.361 148.361
Vitamin E (mg) 0.08 n/a n/a 0.16 n/a 0.08 0.22 n/a n/a n/a 0.29 1.25 0.13 n/a n/a 1.0 3.22 3.22
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 1072.8 1072.8 1072.8
Lutein + zeaxanthin (mcg) 14.84 n/a n/a 0.0 n/a 14.84 0.29 n/a n/a n/a 47.502 21.45 0.005 n/a n/a 51.9 150.827 150.827
Tocopherol, beta (mg) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0
Tocopherol, gamma (mg) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0
Tocopherol, delta (mg) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0
Vitamin C (mg) 0.0 n/a n/a 3.2 n/a 0.0 2.3 n/a n/a n/a 7.5 0.6 0.0 n/a n/a 1.8 15.3 15.3
Thiamin (mg) 0.168 n/a n/a 1.855 n/a 0.168 0.026 n/a n/a n/a 0.033 0.341 0.001 n/a n/a 0.009 2.601 2.601
Riboflavin (mg) 0.092 n/a n/a 0.168 n/a 0.092 0.015 n/a n/a n/a 0.049 0.341 0.005 n/a n/a 0.015 0.777 0.777
Niacin (mg) 1.296 n/a n/a 2.625 n/a 1.296 0.116 n/a n/a n/a 0.147 3.746 0.017 n/a n/a 0.177 9.42 9.42
Pantothenic acid (mg) n/a n/a n/a 0.203 n/a n/a n/a n/a n/a n/a 0.098 n/a 0.002 n/a n/a 0.12 0.424 0.424
Vitamin B-6 (mg) 0.008 n/a n/a 0.21 n/a 0.008 0.116 n/a n/a n/a 0.066 1.001 0.001 n/a n/a 0.03 1.44 1.44
Folate (mcg) 29.96 n/a n/a 86.8 n/a 29.96 17.11 n/a n/a n/a 4.914 199.1 0.246 n/a n/a 1.5 369.59 369.59
Vitamin B-12 (mcg) 0.0 n/a n/a 1.41 n/a 0.0 0.0 n/a n/a n/a 0.0 2.89 0.0 n/a n/a 0.0 4.3 4.3
Choline (mg) 4.1 n/a n/a 13.6 n/a 4.1 8.1 n/a n/a n/a 5.6 13.9 0.3 n/a n/a 1.4 50.9 50.9
Folic acid (mcg) 23.24 n/a n/a 0.0 n/a 23.24 0.0 n/a n/a n/a 0.0 184.25 0.0 n/a n/a 0.0 230.73 230.73
Tryptophan (g) n/a n/a n/a 0.112 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.001 n/a n/a n/a 0.113 0.113
Threonine (g) n/a n/a n/a 0.427 n/a n/a n/a n/a n/a n/a 0.016 n/a 0.003 n/a n/a n/a 0.446 0.446
Isoleucine (g) n/a n/a n/a 0.546 n/a n/a n/a n/a n/a n/a 0.016 n/a 0.003 n/a n/a n/a 0.566 0.566
Leucine (g) n/a n/a n/a 0.98 n/a n/a n/a n/a n/a n/a 0.016 n/a 0.007 n/a n/a n/a 1.004 1.004
Lysine (g) n/a n/a n/a 0.7 n/a n/a n/a n/a n/a n/a 0.016 n/a 0.003 n/a n/a n/a 0.719 0.719
Methionine (g) n/a n/a n/a 0.203 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.001 n/a n/a n/a 0.204 0.204
Cystine (g) n/a n/a n/a 0.182 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.001 n/a n/a n/a 0.183 0.183
Phenylalanine (g) n/a n/a n/a 0.623 n/a n/a n/a n/a n/a n/a 0.016 n/a 0.006 n/a n/a n/a 0.645 0.645
Tyrosine (g) n/a n/a n/a 0.455 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.002 n/a n/a n/a 0.457 0.457
Valine (g) n/a n/a n/a 0.623 n/a n/a n/a n/a n/a n/a 0.016 n/a 0.004 n/a n/a n/a 0.643 0.643
Arginine (g) n/a n/a n/a 0.735 n/a n/a n/a n/a n/a n/a 0.016 n/a 0.012 n/a n/a n/a 0.763 0.763
Histidine (g) n/a n/a n/a 0.329 n/a n/a n/a n/a n/a n/a 0.016 n/a 0.003 n/a n/a n/a 0.348 0.348
Alanine (g) n/a n/a n/a 0.511 n/a n/a n/a n/a n/a n/a 0.016 n/a 0.005 n/a n/a n/a 0.532 0.532
Aspartic acid (g) n/a n/a n/a 1.085 n/a n/a n/a n/a n/a n/a 0.115 n/a 0.014 n/a n/a n/a 1.214 1.214
Glutamic acid (g) n/a n/a n/a 2.863 n/a n/a n/a n/a n/a n/a 0.049 n/a 0.034 n/a n/a n/a 2.946 2.946
Glycine (g) n/a n/a n/a 0.462 n/a n/a n/a n/a n/a n/a 0.016 n/a 0.007 n/a n/a n/a 0.486 0.486
Proline (g) n/a n/a n/a 0.91 n/a n/a n/a n/a n/a n/a 0.016 n/a 0.005 n/a n/a n/a 0.931 0.931
Serine (g) n/a n/a n/a 0.679 n/a n/a n/a n/a n/a n/a 0.016 n/a 0.005 n/a n/a n/a 0.7 0.7
Cholesterol (mg) 0.0 n/a n/a 3.5 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 3.5 3.5
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.051 0.051 0.051
Saturated Fat (g) 0.048 n/a n/a 1.008 n/a 0.048 0.331 n/a n/a n/a 0.049 1.777 0.018 n/a n/a 0.717 3.995 3.995
Phytosterols (mg) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 19.656 n/a n/a n/a n/a n/a 19.656 19.656
Monounsaturated Fat (g) 0.031 n/a n/a 1.246 n/a 0.031 1.412 n/a n/a n/a 0.016 1.711 0.152 n/a n/a 1.779 6.378 6.378
Polyunsaturated (g) 0.151 n/a n/a 1.414 n/a 0.151 0.612 n/a n/a n/a 0.082 1.359 0.059 n/a n/a 4.449 8.277 8.277