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Great Example of Detailed Food Log

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A.H. Food Log Calories Protein Fat Carb Calcium Iron
Breakfast Smoothie
1 Tbs almonds 67 2 5.3 2.3 27 0.36
1 Tbs sunflower seed 44 1.5 3.5 1.8 10 0.5
2 Tbs pumpkin seed 90 4.5 7 2 0 1.4
1/2 c gr. Peas 52 3.5 0.27 9.1 15 1
1 c frz. Broccoli 41 4.4 0.45 7.5 87 1.3
1 c kirkland almond milk 30 1 3 0 20 0.2
1 c sprouts 8 1.3 0.23 0.69 11 0.32
3 c lettuce 15 1.47 0.15 3 39 0.93
2 Tbs oat groats 55 3.5 1.25 14 10 0.9
Totals: 402 23.17 21.15 40.39 219 6.91
Juice, 2 cups
Beets, kale,
red cabbage,
Lettuces
Swiss Chard
gr. Pepper
Totals: 180 13.4 1.3 25.7 250 9.4
Lunch
1/2 oz walnuts 98 2.3 9.8 2 14.8 0.45
2 c lettuce 10 1 0.1 1.03 72 1.7
1/4 c cabbage 4.5 0.22 0.02 1.02 7 0.08
3 Tbs Tahini dressing (hm.md) 122 3 10.5 6 40.5 0.45
1 Tbs almonds 67 2 5.3 2.3 27 0.36
1 Tbs sunflower seed 44 1.5 3.5 1.8 10 0.5
1 Tbs pumpkin seed 45 2.3 3.5 1 0 0.68
1/4 c dry beans, boiled 160 11 0 30 60 1.8
Totals: 550.5 23.32 32.72 45.15 231.3 6.02
Dinner
1/4 c dry sprouted lentils (boiled) 140 10 1 25 40 2
Apple 52 0.26 0.17 13.8 6 0.12
1/2 oz walnuts 98 2.3 9.8 2 14.8 0.45
Zucchini, tomato, coconut oil, sauteed 206 4 15 18.5 56.5 1.12
Boiled vegetables (gr. beans, broccoli, beets, cauliflower, carrots, etc) 1-2 cups
Totals: 496 16.56 25.97 59.3 117.3 3.69
Daily Totals: 1628.5 76.45 81.14 170.54 817.6 26.02

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