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Meal Plan Print Page 1 of 1
LCG 1900 kcal diet 2 day 11
Nutrition Total
Calories: 1856
1/2 cup Spinach, cooked, boiled, drained, without salt
1 cup Orange juice, raw Total Fat 17.3g
5 egg whites Egg White, boiled or raw Saturated Fat 3.4g
2 small bagel (3" dia) Plain Bagel, enriched Cholesterol 87.2mg
Total = 99.9 g Carbohydrate, 560 Calories, Sodium 3273.3mg
3.3 g Fat, 33.5 g Protein, 5.7 g Dietary Fiber Total Carb 332.7g
Dietary Fiber 30.2g
Sugars 72.5g
3 cup Mixed Fruit Protein 103.2g
2 Equivalent to 1 serving, 2 Tbsp ground flax Hodgson Show micronutrient details
Mill Premium Milled Individual Travel Packets Flax Seed
Total = 52 g Carbohydrate, 252 Calories,
4 g Fat, 2 g Protein, 4 g Dietary Fiber
70%Carb
22%Protein
1 pita, large (6-1/2" dia) Bread, pita, white, unenriched 8%Fat
1 tbsp Horseradish, prepared
3 slice, medium (1/4" thick) Tomatoes, red, raw
2 leaf Lettuce, green leaf, raw
1 Cup Potato salad - Greek yogurt dill
3 Ounces Roast Beef, all averages
Total = 66.1 g Carbohydrate, 386 Calories,
3.4 g Fat, 24.4 g Protein, 5.1 g Dietary Fiber
6 ounces Yogurt, nonfat Greek Style
1 tsp(s) Chia Seeds, dried
2 small (2-3" diameter) Whole Fruit
Total = 36.3 g Carbohydrate, 205 Calories,
3.6 g Fat, 8.9 g Protein, 5.9 g Dietary Fiber
1 potato (2-1/3" x 4-3/4") Potatoes, baked, flesh, with
salt
1 cup sliced Mushrooms, white, stir-fried
1 cup, chopped Broccoli, cooked, boiled, drained, without
salt
2 tbsp (1 NLEA serving) Salad dressing, caesar, fat-free
3 cup Tossed Salad, without dressing
2 oz Ground turkey, fat free, pan-broiled crumbles
2 tbsp Vinegar, balsamic
Total = 78.4 g Carbohydrate, 452 Calories,
3.1 g Fat, 34.4 g Protein, 9.5 g Dietary Fiber
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Potato salad - Greek yogurt dill Recipe Facts
Author: Karina Knight Serves: 6.0
Preparation Time: 5 minute(s)
Allergens: Milk Cooking Time: 5 minute(s)
Ingredients:
12 oz Potatoes, boiled, cooked without skin, flesh, without salt Nutrition Facts
1/2 cup, chopped or diced Pickles, cucumber, dill, low sodium Serving size 1/2 Cup (80g/ml)
4 tbsp Yogurt, nonfat Greek Style 6 Servings Per Container
Directions: Amount per serving
1. Cut potatoes into 1-inch pieces. Add potatoes to pan; cover and bring Calories 55
to a boil. Reduce heat to medium-high; cook 5 minutes or until tender.
Drain. % Daily Value*
2. Combine the rest of the ingredients and add drained potatoes to the Total Fat 0.1g 0%
mixture. Toss gently to coat. Saturated Fat 0%
Add salt and pepper to taste. 0.1g
Trans Fat 0.0g
Cholesterol 0%
0.6mg
Sodium 12.4mg 1%
Total Carb 12.6g 4%
Dietary Fiber 5%
1.2g
Sugars 1.1g
Protein 1.5g 3%
Vitamin D 0.0 Calcium 5.6 mg
mcg 0% 1%
Iron 0.3 mg 1% Potassium 199.8
mg 6%
Contains:Milk
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The content provided on this web site is for information purposes only. It is intended to provide tools and reference material and is not designed to provide medical advice.
Please consult your healthcare provider regarding any medical issues you have relating to symptoms, conditions, diseases, diagnosis, treatments, and side effects.
https://www.nutrihand.com/Nutrihand/pctools/showCompleteRecipe.do?menu_id=2_0&re... 5/25/2018
Meal Plan Print Page 1 of 1
LCG 1900 kcal diet 2 day 14
Nutrition Total
Calories: 1883
3 cup Mixed Fruit
2 slice, thin White Bread, toasted Total Fat 22.3g
5 egg whites Egg White, boiled or raw Saturated Fat 4.1g
3 slice(s) Turkey, white, rotisserie, deli cut Cholesterol 257mg
Total = 74 g Carbohydrate, 459 Calories, Sodium 3818mg
4.2 g Fat, 29.7 g Protein, 1.2 g Dietary Fiber Total Carb 292.5g
Dietary Fiber 42.2g
Sugars 69.2g
1 1/2 cup(s) Carrots, baby, raw Protein 116.6g
5 tablespoon Ranch Dressing, fat-free Show micronutrient details
Total = 37.1 g Carbohydrate, 162 Calories,
1.6 g Fat, 1.6 g Protein, 6.6 g Dietary Fiber
64%Carb
1 filet (4 oz) Grilled Chicken Breast, meat only 25%Protein
11%Fat
1 small (2-3" diameter) Whole Fruit
1 cup Wild rice, cooked
1 cup Spinach, cooked, boiled, drained, without salt
1 1/2 Portion Black Bean Confetti Salad
Total = 80.2 g Carbohydrate, 717 Calories,
12.8 g Fat, 52.3 g Protein, 16.6 g Dietary Fiber
1 tsp(s) Chia Seeds, dried
6 ounces Yogurt, nonfat Greek Style
5 Tbsp Craisins Reduced Sugar Dried Cranberries
Total = 20.1 g Carbohydrate, 110 Calories,
1.6 g Fat, 6.9 g Protein, 4.4 g Dietary Fiber
1 fillet Cod, Pacific, cooked
1 3/4 cup, sliced Squash, summer, zucchini, includes
skin, cooked, boiled, drained, without salt
1 1/4 cup, mashed Sweet Potato, cooked, boiled, without
skin
Total = 81.1 g Carbohydrate, 435 Calories,
2.2 g Fat, 26.1 g Protein, 13.4 g Dietary Fiber
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© Copyright 2004-2013 Nutrihand, Inc., All Rights Reserved, Patents Pending
The content provided on this web site is for information purposes only. It is intended to provide tools and reference material and is not designed to provide medical advice.
Please consult your healthcare provider regarding any medical issues you have relating to symptoms, conditions, diseases, diagnosis, treatments, and side effects.
https://www.nutrihand.com/Nutrihand/pctools/printMealPlanStd.do?menu_id=2_0&mealP... 2/27/2018
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Black Bean Confetti Salad Recipe Facts
Ingredients: Serves: 8.0
Preparation Time: 12 minute(s)
1 package Corn, sweet, yellow, frozen, kernels cut off cob, unprepared , Cooking Time: 0 minute(s)
thawed
1 tsp Pepper, red or cayenne , chopped
3 large Scallions, Green or Spring Onions, raw , chopped Nutrition Facts
3 teaspoon Dijon Mustard, all averages Serving size 1 Portion
1 1/2 Tbsp(s) Olive Oil (81g/ml)
2 tbsp Soy Sauce, made from soy (tamari)
1 3/4 cup Black Beans, canned , rinsed and drained Amount per serving
1/4 cup chopped Parsley, raw , chopped Calories
Directions: 110
Serves 8 % Daily Value*
1. In large bowl, mix together the beans, corn, red pepper, parsley and Total Fat 3g 5%
onion. Saturated Fat 2%
0.5g
2. In small bowl, combine the mustard, vinegar, oil and soy sauce. Beat Trans Fat 0g
mixture together with wire whip or fork. Cholesterol
0.0mg 0%
3. Add the dressing ingredients to the bean mixture, tossing gently.
Chill until ready to serve. Sodium 21%
501.7mg
Total Carb 6%
17.6g
Dietary Fiber 20%
4.9g
Sugars 1.5g
Protein 5g 10%
Vitamin D Calcium
Iron Potassium 286.6
mg 8%
powered by Nutrihand
© Copyright 2004-2015 Nutrihand Inc.
Terms and Conditions | Privacy Policy | Contact Us
© Copyright 2004-2013 Nutrihand, Inc., All Rights Reserved, Patents Pending
The content provided on this web site is for information purposes only. It is intended to provide tools and reference material and is not designed to provide medical advice.
Please consult your healthcare provider regarding any medical issues you have relating to symptoms, conditions, diseases, diagnosis, treatments, and side effects.
https://www.nutrihand.com/Nutrihand/pctools/showCompleteRecipe.do?menu_id=2_0&re... 5/25/2018
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