| 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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