meal planning activity

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meal planning activity

day four

orange juice

orange juice contains vitamin c

vanilla yogurt is very high in protein about a gram per ounce contain calcium vitamin B2, B12 and potasium

veggie sub

contains 390 calories 5 g carbahydrates 7 g sugar and is high in sodium

lemonade

potasium 147 g selenium 0.6 sodium 51 mg and lots of sugar

pasta- high amount of calories and low fat.

milk- contains calcium vitamin d phosphorus magnesium potassium Vitamin b 12 and zinc.

day two

cereal

is high in nutrients and fiber and includes vitamin B

banana

contains 30 grams of protein provides a viriaty of vitamins and minreals such as vitamin b6

110 calories 30

milk

contains calcium vitamin D protein phosporus

salad

low in fat and calesteral also a good source of protein and contains many vitamins like vitamin A, vitamin k and vitamin C also vitamin B6 and iron

orange

very high in vitamin c and contains iron

water

sodium 7 mg potussium 2.37 mg carbahydrates

fish

has lots of omaga 3 and and contains vitamin D and B2 high in calcium and iron

potatoes

low in calories and have vitamin C and B6

beans

high in iron and low in colesteral

water

sodium 7 mg potussium 2.37 mg and 0 carbahydrates

day five

blueberry muffin

calories 467 carbhydrates 68 sugar 39 fiber 1

water

water contains 7mg of sodium 2.37mg of potassium

oranges

ornages are very high in vitamin c and contain iorn

chicken soup

chicken contains 170 calories,1 gram carbohydrate, 11 grams of fat and 13 grams protien

apples

one apple contains less than 100 calories and have many vitamins

water

7 grams sodium and 2.37 potassium

steak

potassium 356 .15 mg carbohydrates 0g dietery fiber 0g

rice

white rice is about 90% carbohydrates 8% protein and 2% fat rice is a good source of phosphone

carrots

contain several vitamins such as vitamin A and vitamin K

water

sodium 7mg, potussium 7.37mg carborhydrates 0

day three

oatmeal

one cup of oatmeal contains about 150 calories, 4 grams of fiber and 6 grams of protein. it is high in iorn, zinc, thiamin and much more

fruit

fruits contains high amounts of vitamin c and are natraly low in fat and sodium

fruit smoothie

contain large amount of vitamin c

chicken sandwich

chicken provides 170 calories 1 gram carbohydrate 11 grams of fat and 13 grams of potien

vegetables (carrots)

contain several vitamins such vitamins A and Vitamin K

orange juice

orange juice contains vitamin C vitamin

turkey

22 calories and 17 grams of fat per 112 grams servings

carrots

contain several vitamins such as vitamin A and vitamins K

dinner rolls

contains minerals, calcium, potassiumi, iron, lagnesium, and sod

ginger ale

day one

breakfast

2 eggs

75 calories per egg 7 grams of high quality protein 5 grams of fat along with iron minerals

1 slice of whole wheat toast

minerals

a cup orange juice

orange juice contains vitamin c

lunch

tuna sandwich

5 grams of fat per 100 grams[3.5 ounces]

carrots

contain sevral vitamins such as vitamin a and vitamin k

water

water contains 7mg of sodium 2.37mg potassium

dinner

chicken

chciken provides 170 calories, 1gram carbohydrate , 11 grams of fat and 13 grams protein

rice

rice is about 30% carbohydrate 8% protein and 2% fat

carrots

vitamin a and vitamin k

milk

comtains calcium,vitamin d, protein, phosrus, magnesim,potasium, vitamin b12 and zinc.