eatforhealth sample plan for men

Last updated May 14, 2015 Copy
AmountVolumeIngredientAU$ / daySource
50g2pieceToasted Multi-Grain breadAU$0.00
126g½cupBeans, baked, canned, no salt addedAU$0.00
10g2tspMargarine, margarine-like vegetable oil spread, 67-70% fat, tubAU$0.00
90g1pieceTomatoes, red, ripe, raw, year round averageAU$0.00
250mlMilk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin AAU$0.00
150g1pieceApples, raw, golden delicious, with skinAU$0.00
100ml1cupCoffee, instant, regular, prepared with waterAU$0.00
50g2pieceBread, Multi-Grain (includes whole-grain)AU$0.00
65gBeef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, prime, cooked, roastedAU$0.00
20gCheese, cheddar, reduced fatAU$0.00
18g1cupLettuce, green leaf, rawAU$0.00
30gNuts, mixed nuts, dry roasted, with peanuts, without salt addedAU$0.00
Amounts for:
Total Daily Cost:
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Nutrition Facts

Amount Per Day
40% Carb, 19% Protein, 41% Fat
Calories1179
% Daily Values*
47%
Total Carbohydrate118g
80%
Dietary Fiber 22g
68%
Protein58g
83%
Total Fat54g
Saturated Fat17g
Monounsaturated Fat21g
Polyunsaturated Fat9g
54%
Omega-3 Fatty Acids0.86g
46%
Omega-6 Fatty Acids8g
Cholesterol92mg
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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