Daily intake nutrition control 1781.78 calories 150.

565

Meal 1 - Overnight oats with banana, peanut butter, chia seed, unsweetened milk and whey protein half scoop*
Calories Protein (g) Sat. fat (g) PU&MU fat (g) Carbohydrate (g)
100 g oats 68 2.4 0.2 0.8 12
100 g banana 89 1.1 0.1 0.1 23
1 tbsp PB 94 4 1.2 18.5 3.5
0.5 tbsp chia seed 34.5 1.175 0.225 6.575 3
0.5 scoop whey 60 12 0.25 0 1.5
TOTAL 345.5 20.675 1.975 25.975 43

Meal 2 - Almonds
Calories Protein (g) Sat. fat (g) PU&MU fat (g) Carbohydrate (g)
24 g almond 138.24 5.04 0.888 0 5.28
TOTAL 138.24 5.04 0.888 0 5.28

Meal 3 - Chicken breast with broccoli and egg

Calories Protein (g) Sat. fat (g) PU&MU fat (g) Carbohydrate (g)
200 g chicken 478 54 7.6 0 0
200 g broccoli 68 5.6 0 0 14
60 g eggs 93 7.8 1.98 3.3 0.66
6g olive oil 53.04 0 0.84 5.04 0
TOTAL 692.04 67.4 10.42 8.34 14.66

Meal 4 - Fruits
Calories Protein (g) Sat. fat (g) PU&MU fat (g) Carbohydrate (g)
150 g pineapple 75 0.75 0 0 19.5
150 g melon 54 0.6 0 0.15 13.5
150 g papaya 64.5 0.6 0.15 0.3 16.5
TOTAL 193.5 1.95 0.15 0.45 49.5

Meal 5 - Eggs
Calories Protein (g) Sat. fat (g) PU&MU fat (g) Carbohydrate (g)
150 g eggs 232.5 19.5 4.95 8.25 1.65
1.5 scoop whey 180 36 0.75 0 4.5
TOTAL 412.5 55.5 5.7 8.25 6.15
 protein
Nutrition Fact
and whey protein half scoop* Calories Protein (g) Sat. fat (g)
Fiber (g) Total fat (g) 100 g oats 68 2.4 0.2
1.7 1.4 100 g banana 89 1.1 0.1
2.6 0.3 2 tbsp PB 188 8 2.4
1.3 8 2 tbsp chia seed 138 4.7 0.9
2.5 2.25 1 scoop whey 120 24 0.5
0 0.5 100 g milk 42 3.4 0.6
8.1 12.45 100 g almond 576 21 3.7
100 g chicken 239 27 3.8
100 g broccoli 34 2.8 0
100 g kidney beans 127 9 0.1
Fiber (g) Total fat (g) 100 g tofu 76 8 0.7
2.88 11.76 100 g tempe 196 18 3.4
2.88 11.76 100 g olive oil 884 0 14
100 g boiled eggs 155 13 3.3
100 g pineapple 50 0.5 0
100 g melon 36 0.4 0
Fiber (g) Total fat (g) 100 g papaya 43 0.4 0.1
0 28
5.2 0.8
0 6.6 almond 576 21 3.7
0 6 Data validation + conditional formatting
5.2 41.4

Fiber (g) Total fat (g)

2.1 0.15
1.2 0.15
2.55 0.45
5.85 0.75

Fiber (g) Total fat (g)

0 16.5
0 1.5
0 18
PU&MU fat (g) Carbohydrate (g) Fiber (g) Total fat (g)
0.8 12 1.7 1.4
0.1 23 2.6 0.3
37 7 2.6 16
26.3 12 10 9
0 3 0 1
0 5 0 1
0 22 12 49
0 0 0 14
0 7 2.6 0.4
0 23 6 0.5
0 1.9 0.3 4.8
0 9 0 11
84 0 0 100
5.5 1.1 0 11
0 13 1.4 0.1
0.1 9 0.8 0.1
0.2 11 1.7 0.3

0 22 12 49