40/30/30 meal plan

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40-30-30 Meal Plan Day 1

Meal/Serving Description Fat(g) Carbs(g) Protein(g) Calories Breakfast 1 serving Hormel canadian style bacon 2.77 1.05 9.45 68 1 muffin English muffins,mixed-grain (incl granola) 1.19 30.56 6.01 155 1 item Apples, raw, with skin 0.38 16.17 0.2 63 1oz Cheese,lofat,cheddar or colby 1.98 0.54 6.9 49 1large Egg,whl,ckd,scrmbld 7.45 1.34 6.76 102 Mid-AM Meal 1 piece Kiwi 0.47 13.34 1.04 56 2 oz Chedder or Colby Cheese, low fat 3.97 1.08 13.81 98 0.50 item Broccoli, cooked, boiled, drained, with or without salt 0.27 3.95 2.32 22 Lunch 1 roll Rolls,hamburger or hotdog,mixed-grain 2.58 19.18 4.13 113 3 oz Beef,ground,patties,frz,ckd,brld 18.56 0 19.59 251 2 tbsp Catsup 0.09 7.55 0.52 29 2 tbsp Mustard seed,yellow 6.44 7.83 5.59 105 2 cup Spinach 0.23 2.18 1.72 14 2 tsp Oil,olive,salad or cooking 9 0 0 80 1 tbsp Vinegar,cider 0 0.14 0 3 Mid-PM Meal 1.25 cup Strawberries, raw 0.67 12.64 1.1 54 1 oz Yogurt, plain, low fat, 12 grams protein per 8 ounce 3.52 15.98 11.92 143 0.25 cup Cottage Cheese, 2% milkfat 1.09 2.05 7.76 51 Dinner 3 oz Halibut,atlantic&pacific 1.95 0 17.69 94 2 tsp Oil,olive,salad or cooking 9 0 0 80 1 cup, chopped Squash,smmr,zucchini,incl skn 0.22 4.15 1.5 20 1 cup Wild rice 1.73 119.84 23.57 571 PM Snack 1 cup 1% Milkfat, with added vitamin A 2.59 11.66 8.03 102 0.25 cup Cottage Cheese, 1% milkfat 0.58 1.54 7 41 0.50 cup Tangerines, (mandarin oranges), raw 0.19 10.91 0.61 43 Daily Total 76.91 283.66 157.22 2,405 % of Daily Caloric Intake 28.78% 47.17% 26.15% 100%