Day 4

Breakfast Calories Carbohydrates Protein Fat
2 PB & J:
• 2 Tbs low-sugar fruit spread 80.00 20.00g 0.00g 0.00g
• ¼ cup natural peanut butter 420.00 12.00g 14.00g 34.00g
• 4 slices whole wheat bread 275.52 51.64g 10.86g 4.70g
• 16 fl oz organic skim milk 171.50 23.76g 16.70g 0.88g
TOTAL 947.02 107.40g 41.56g 39.58g

Snack 1 Calories Carbohydrates Protein Fat
Orange-Banana Smoothie:
• 2 medium banana 179.78 46.14g 2.20g 0.66g
• 2 oz protein powder** 208.00 4.00g 48.00g 0.00g
• 16 fl oz orange juice 164.21 37.55g 2.99g 1.01g
TOTAL 607.42 101.06g 53.20g 1.67g

Lunch Calories Carbohydrates Protein Fat
2 Turkey Sandwiches:
• 4 slices multigrain bread 261.04 48.26g 10.40g 3.96g
• 12 oz roasted turkey breast, low sodium 336.00 12.00g 60.00g 12.00g
• ¼ cup olive tapenade 77.28 4.21g 0.57g 7.18g
• 4 slices tomato 16.20 3.53g 0.79g 0.18g
2 medium apples 143.52 38.12g 0.72g 0.46g
TOTAL 834.04 106.12g 72.48g 23.78g

Snack 2 Calories Carbohydrates Protein Fat
1 cup hummus 435.42 49.49g 11.96g 21.13g
20 baby carrots 70.00 16.48g 1.28g 0.26g
20 raw almonds 138.72 4.74g 5.10g 12.16g
TOTAL 644.14 70.71g 18.34g 33.55g

Dinner Calories Carbohydrates Protein Fat
2 cups canned Lentil Soup 251.68 40.61g 15.58g 3.00g
1 cup cooked brown rice 216.45 44.77g 5.03g 1.75g
6 oz grilled chick breast 280.66 0.00g 52.67g 6.07g
6 cups spinach, steamed 47.94 9.26g 3.46g 0.84g
TOTAL 748.79 94.64g 73.28g 10.82g

Snack 3 Calories Carbohydrates Protein Fat
Pita Pizza
2 whole wheat pitas (4 in) 148.96 30.80g 5.49g 1.46g
1 link cooked chicken sausage, sliced 200.00 4.00g 24.00g 12.00g
¾ cup shredded part skim mozzarella cheese 170.63 2.16g 14.67g 11.32g
½ cup bell pepper, chopped 14.90 3.46g 0.64g 0.13g
¼ cup marinara sauce 46.25 7.04g 3.22g 1.49g
TOTAL 580.74 47.46g 48.02g 26.40g

Snack 4 Calories Carbohydrates Protein Fat
2 Clif Bars (Peanut Butter) 500.00 84.00g 22.00g 12.00g
TOTAL 500.00 84.00g 22.00g 12.00g

DAILY TOTAL 4862.15 611.39g 328.88g 147.80g

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