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Based on the Dietary Guidelines for Americans, rich in whole grains, fruits, vegetables and lean protein.

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Breakfast Calories
Strawberries, fresh
.5 cup, whole
5.1 oz
23
Shredded Wheat Cereal, Original Spoon Size (Post)
1 cup
1.7 oz
170
Skim Milk
1 cup
8.6 oz
91
Lunch Calories
Swiss Cheese, Low-Fat
1 slice
1.0 oz
50
Turkey breast meat, deli sliced
3 oz
88
Mayonnaise: Reduced-Fat Light
1 tablespoon
0.5 oz
49
Pears, all varieties, raw
1 pear, medium, approx 2-1/2 per lb
5.9 oz
96
Tomato, fresh
1 cup, cherry tomatoes
5.3 oz
27
Romaine Lettuce
2 leaf, inner
0.2 oz
2
Mustard
2 teaspoon
0.2 oz
7
Avocados, all types
1 oz
45
Wheat Bread: 100% Whole Wheat (Sara Lee)
2 slice
1.1 oz
160
Afternoon Snack Calories
Apple
1 large, 3-1/4" dia, approx 2 per lb
7.5 oz
110
Peanut Butter, Reduced-Fat Creamy
1 tablespoon
0.6 oz
95
Dinner Calories
Parmesan Cheese, shredded
2 tablespoon
0.2 oz
42
Chicken Breast, meat only, grilled/roasted/baked
4 oz
187
Lite Caesar Salad Dressing (Ken's Steak House)
1 serving, 2 tablespoons
1.1 oz
70
Romaine Lettuce
3 cup, shredded
1.7 oz
24
Croutons, Seasoned
1 serving
0.5 oz
66
Cantaloupe Melon
1 cup, diced
5.5 oz
53
100% Whole Wheat Dinner Rolls
1 roll
1.1 oz
70

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