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Meal suggestions

Practical ideas for varied meals throughout the week, with calories calculated from each ingredient.

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Apple with fresh cheese

184 kcal

A simple, varied snack.

Apple150.0 g

78.0 kcal•20.7g carbs•0.4g protein•0.3g fat

Minas fresh cheese40.0 g

105.6 kcal•1.3g carbs•7.0g protein•8.1g fat

Meal summary

22.0g

Carbs

7.4g

Protein

8.4g

Fat

Apple with fresh cheese

147 kcal

A simple, varied evening snack.

Apple130.0 g

67.6 kcal•17.9g carbs•0.4g protein•0.3g fat

Minas fresh cheese30.0 g

79.2 kcal•1.0g carbs•5.2g protein•6.1g fat

Meal summary

18.9g

Carbs

5.6g

Protein

6.4g

Fat

Apple with fresh cheese - 20% larger portion

220 kcal

A simple, varied snack. Quantities increased by 20% for educational reference.

Apple180.0 g

93.6 kcal•24.8g carbs•0.5g protein•0.4g fat

Minas fresh cheese48.0 g

126.7 kcal•1.6g carbs•8.4g protein•9.7g fat

Meal summary

26.4g

Carbs

8.9g

Protein

10.1g

Fat

Apple with fresh cheese - 20% larger portion

176 kcal

A simple, varied evening snack. Quantities increased by 20% for educational reference.

Apple156.0 g

81.1 kcal•21.5g carbs•0.5g protein•0.4g fat

Minas fresh cheese36.0 g

95.0 kcal•1.2g carbs•6.2g protein•7.3g fat

Meal summary

22.7g

Carbs

6.7g

Protein

7.7g

Fat

Apple with fresh cheese - 20% smaller portion

147 kcal

A simple, varied snack. Quantities reduced by 20% for educational reference.

Apple120.0 g

62.4 kcal•16.6g carbs•0.3g protein•0.2g fat

Minas fresh cheese32.0 g

84.5 kcal•1.0g carbs•5.6g protein•6.5g fat

Meal summary

17.6g

Carbs

5.9g

Protein

6.7g

Fat

Apple with fresh cheese - 20% smaller portion

118 kcal

A simple, varied evening snack. Quantities reduced by 20% for educational reference.

Apple104.0 g

54.1 kcal•14.3g carbs•0.3g protein•0.2g fat

Minas fresh cheese24.0 g

63.4 kcal•0.8g carbs•4.2g protein•4.9g fat

Meal summary

15.1g

Carbs

4.5g

Protein

5.1g

Fat

Apple with fresh cheese - 40% larger portion

257 kcal

A simple, varied snack. Quantities increased by 40% for educational reference.

Apple210.0 g

109.2 kcal•29.0g carbs•0.6g protein•0.4g fat

Minas fresh cheese56.0 g

147.8 kcal•1.8g carbs•9.8g protein•11.3g fat

Meal summary

30.8g

Carbs

10.4g

Protein

11.7g

Fat

Apple with fresh cheese - 40% larger portion

206 kcal

A simple, varied evening snack. Quantities increased by 40% for educational reference.

Apple182.0 g

94.6 kcal•25.1g carbs•0.6g protein•0.4g fat

Minas fresh cheese42.0 g

110.9 kcal•1.4g carbs•7.3g protein•8.5g fat

Meal summary

26.5g

Carbs

7.9g

Protein

8.9g

Fat

Apple with fresh cheese - 40% smaller portion

110 kcal

A simple, varied snack. Quantities reduced by 40% for educational reference.

Apple90.0 g

46.8 kcal•12.4g carbs•0.2g protein•0.2g fat

Minas fresh cheese24.0 g

63.4 kcal•0.8g carbs•4.2g protein•4.9g fat

Meal summary

13.2g

Carbs

4.4g

Protein

5.1g

Fat

Apple with fresh cheese - 40% smaller portion

88 kcal

A simple, varied evening snack. Quantities reduced by 40% for educational reference.

Apple78.0 g

40.6 kcal•10.7g carbs•0.2g protein•0.2g fat

Minas fresh cheese18.0 g

47.5 kcal•0.6g carbs•3.1g protein•3.7g fat

Meal summary

11.3g

Carbs

3.3g

Protein

3.9g

Fat

Apple with oats and yogurt

182 kcal

A simple, varied evening snack.

Apple100.0 g

52.0 kcal•13.8g carbs•0.3g protein•0.2g fat

Oats15.0 g

56.9 kcal•10.2g carbs•2.0g protein•1.0g fat

Plain yogurt120.0 g

73.2 kcal•5.6g carbs•4.2g protein•4.0g fat

Meal summary

29.6g

Carbs

6.5g

Protein

5.2g

Fat

Apple with oats and yogurt - 20% larger portion

219 kcal

A simple, varied evening snack. Quantities increased by 20% for educational reference.

Apple120.0 g

62.4 kcal•16.6g carbs•0.4g protein•0.2g fat

Oats18.0 g

68.3 kcal•12.2g carbs•2.4g protein•1.2g fat

Plain yogurt144.0 g

87.8 kcal•6.7g carbs•5.0g protein•4.8g fat

Meal summary

35.5g

Carbs

7.8g

Protein

6.2g

Fat

Apple with oats and yogurt - 20% smaller portion

146 kcal

A simple, varied evening snack. Quantities reduced by 20% for educational reference.

Apple80.0 g

41.6 kcal•11.0g carbs•0.2g protein•0.2g fat

Oats12.0 g

45.5 kcal•8.2g carbs•1.6g protein•0.8g fat

Plain yogurt96.0 g

58.6 kcal•4.5g carbs•3.4g protein•3.2g fat

Meal summary

23.7g

Carbs

5.2g

Protein

4.2g

Fat

Apple with oats and yogurt - 40% larger portion

255 kcal

A simple, varied evening snack. Quantities increased by 40% for educational reference.

Apple140.0 g

72.8 kcal•19.3g carbs•0.4g protein•0.3g fat

Oats21.0 g

79.7 kcal•14.3g carbs•2.8g protein•1.4g fat

Plain yogurt168.0 g

102.5 kcal•7.8g carbs•5.9g protein•5.6g fat

Meal summary

41.4g

Carbs

9.1g

Protein

7.3g

Fat

Apple with oats and yogurt - 40% smaller portion

109 kcal

A simple, varied evening snack. Quantities reduced by 40% for educational reference.

Apple60.0 g

31.2 kcal•8.3g carbs•0.2g protein•0.1g fat

Oats9.0 g

34.1 kcal•6.1g carbs•1.2g protein•0.6g fat

Plain yogurt72.0 g

43.9 kcal•3.4g carbs•2.5g protein•2.4g fat

Meal summary

17.8g

Carbs

3.9g

Protein

3.1g

Fat

Apple with yogurt and nuts

238 kcal

A varied afternoon snack.

Apple130.0 g

67.6 kcal•17.9g carbs•0.4g protein•0.3g fat

Plain yogurt130.0 g

79.3 kcal•6.1g carbs•4.5g protein•4.3g fat

Nuts15.0 g

91.0 kcal•3.1g carbs•3.0g protein•8.1g fat

Meal summary

27.1g

Carbs

7.9g

Protein

12.7g

Fat

Apple with yogurt and nuts - 20% larger portion

286 kcal

A varied afternoon snack. Quantities increased by 20% for educational reference.

Apple156.0 g

81.1 kcal•21.5g carbs•0.5g protein•0.4g fat

Plain yogurt156.0 g

95.2 kcal•7.3g carbs•5.4g protein•5.2g fat

Nuts18.0 g

109.2 kcal•3.7g carbs•3.6g protein•9.7g fat

Meal summary

32.5g

Carbs

9.5g

Protein

15.3g

Fat

Apple with yogurt and nuts - 20% smaller portion

190 kcal

A varied afternoon snack. Quantities reduced by 20% for educational reference.

Apple104.0 g

54.1 kcal•14.3g carbs•0.3g protein•0.2g fat

Plain yogurt104.0 g

63.4 kcal•4.9g carbs•3.6g protein•3.4g fat

Nuts12.0 g

72.8 kcal•2.5g carbs•2.4g protein•6.5g fat

Meal summary

21.7g

Carbs

6.3g

Protein

10.1g

Fat

Apple with yogurt and nuts - 40% larger portion

333 kcal

A varied afternoon snack. Quantities increased by 40% for educational reference.

Apple182.0 g

94.6 kcal•25.1g carbs•0.6g protein•0.4g fat

Plain yogurt182.0 g

111.0 kcal•8.5g carbs•6.3g protein•6.0g fat

Nuts21.0 g

127.4 kcal•4.3g carbs•4.2g protein•11.3g fat

Meal summary

37.9g

Carbs

11.1g

Protein

17.7g

Fat

Apple with yogurt and nuts - 40% smaller portion

143 kcal

A varied afternoon snack. Quantities reduced by 40% for educational reference.

Apple78.0 g

40.6 kcal•10.7g carbs•0.2g protein•0.2g fat

Plain yogurt78.0 g

47.6 kcal•3.7g carbs•2.7g protein•2.6g fat

Nuts9.0 g

54.6 kcal•1.9g carbs•1.8g protein•4.9g fat

Meal summary

16.3g

Carbs

4.7g

Protein

7.7g

Fat

Avocado and milk cream

188 kcal

A simple, varied evening snack.

Avocado60.0 g

96.0 kcal•5.1g carbs•1.2g protein•8.8g fat

Semi-skimmed milk150.0 ml

91.5 kcal•7.2g carbs•4.8g protein•4.9g fat

Meal summary

12.3g

Carbs

6.0g

Protein

13.7g

Fat

Avocado and milk cream - 20% larger portion

225 kcal

A simple, varied evening snack. Quantities increased by 20% for educational reference.

Avocado72.0 g

115.2 kcal•6.1g carbs•1.4g protein•10.6g fat

Semi-skimmed milk180.0 ml

109.8 kcal•8.6g carbs•5.8g protein•5.9g fat

Meal summary

14.7g

Carbs

7.2g

Protein

16.5g

Fat

Avocado and milk cream - 20% smaller portion

150 kcal

A simple, varied evening snack. Quantities reduced by 20% for educational reference.

Avocado48.0 g

76.8 kcal•4.1g carbs•1.0g protein•7.0g fat

Semi-skimmed milk120.0 ml

73.2 kcal•5.8g carbs•3.8g protein•3.9g fat

Meal summary

9.9g

Carbs

4.8g

Protein

10.9g

Fat

Avocado and milk cream - 40% larger portion

263 kcal

A simple, varied evening snack. Quantities increased by 40% for educational reference.

Avocado84.0 g

134.4 kcal•7.1g carbs•1.7g protein•12.3g fat

Semi-skimmed milk210.0 ml

128.1 kcal•10.1g carbs•6.7g protein•6.9g fat

Meal summary

17.2g

Carbs

8.4g

Protein

19.2g

Fat

Avocado and milk cream - 40% smaller portion

113 kcal

A simple, varied evening snack. Quantities reduced by 40% for educational reference.

Avocado36.0 g

57.6 kcal•3.1g carbs•0.7g protein•5.3g fat

Semi-skimmed milk90.0 ml

54.9 kcal•4.3g carbs•2.9g protein•2.9g fat

Meal summary

7.4g

Carbs

3.6g

Protein

8.2g

Fat

Avocado smoothie

234 kcal

A simple, varied snack.

Avocado70.0 g

112.0 kcal•5.9g carbs•1.4g protein•10.3g fat

Semi-skimmed milk200.0 ml

122.0 kcal•9.6g carbs•6.4g protein•6.6g fat

Meal summary

15.5g

Carbs

7.8g

Protein

16.9g

Fat

Avocado smoothie - 20% larger portion

281 kcal

A simple, varied snack. Quantities increased by 20% for educational reference.

Avocado84.0 g

134.4 kcal•7.1g carbs•1.7g protein•12.4g fat

Semi-skimmed milk240.0 ml

146.4 kcal•11.5g carbs•7.7g protein•7.9g fat

Meal summary

18.6g

Carbs

9.4g

Protein

20.3g

Fat

Avocado smoothie - 20% smaller portion

187 kcal

A simple, varied snack. Quantities reduced by 20% for educational reference.

Avocado56.0 g

89.6 kcal•4.7g carbs•1.1g protein•8.2g fat

Semi-skimmed milk160.0 ml

97.6 kcal•7.7g carbs•5.1g protein•5.3g fat

Meal summary

12.4g

Carbs

6.2g

Protein

13.5g

Fat

Avocado smoothie - 40% larger portion

328 kcal

A simple, varied snack. Quantities increased by 40% for educational reference.

Avocado98.0 g

156.8 kcal•8.3g carbs•2.0g protein•14.4g fat

Semi-skimmed milk280.0 ml

170.8 kcal•13.4g carbs•9.0g protein•9.2g fat

Meal summary

21.7g

Carbs

11.0g

Protein

23.6g

Fat

Avocado smoothie - 40% smaller portion

140 kcal

A simple, varied snack. Quantities reduced by 40% for educational reference.

Avocado42.0 g

67.2 kcal•3.5g carbs•0.8g protein•6.2g fat

Semi-skimmed milk120.0 ml

73.2 kcal•5.8g carbs•3.8g protein•4.0g fat

Meal summary

9.3g

Carbs

4.6g

Protein

10.2g

Fat

Banana and oat smoothie

257 kcal

A simple, varied snack.

Banana80.0 g

71.2 kcal•18.2g carbs•0.9g protein•0.2g fat

Semi-skimmed milk180.0 ml

109.8 kcal•8.6g carbs•5.8g protein•5.9g fat

Oats20.0 g

75.8 kcal•13.5g carbs•2.6g protein•1.3g fat

Meal summary

40.3g

Carbs

9.3g

Protein

7.4g

Fat

Banana and oat smoothie - 20% larger portion

308 kcal

A simple, varied snack. Quantities increased by 20% for educational reference.

Banana96.0 g

85.4 kcal•21.8g carbs•1.1g protein•0.2g fat

Semi-skimmed milk216.0 ml

131.8 kcal•10.3g carbs•7.0g protein•7.1g fat

Oats24.0 g

91.0 kcal•16.2g carbs•3.1g protein•1.6g fat

Meal summary

48.3g

Carbs

11.2g

Protein

8.9g

Fat

Banana and oat smoothie - 20% smaller portion

205 kcal

A simple, varied snack. Quantities reduced by 20% for educational reference.

Banana64.0 g

57.0 kcal•14.6g carbs•0.7g protein•0.2g fat

Semi-skimmed milk144.0 ml

87.8 kcal•6.9g carbs•4.6g protein•4.7g fat

Oats16.0 g

60.6 kcal•10.8g carbs•2.1g protein•1.0g fat

Meal summary

32.3g

Carbs

7.4g

Protein

5.9g

Fat

Banana and oat smoothie - 40% larger portion

360 kcal

A simple, varied snack. Quantities increased by 40% for educational reference.

Banana112.0 g

99.7 kcal•25.5g carbs•1.3g protein•0.3g fat

Semi-skimmed milk252.0 ml

153.7 kcal•12.0g carbs•8.1g protein•8.3g fat

Oats28.0 g

106.1 kcal•18.9g carbs•3.6g protein•1.8g fat

Meal summary

56.4g

Carbs

13.0g

Protein

10.4g

Fat

Banana and oat smoothie - 40% smaller portion

154 kcal

A simple, varied snack. Quantities reduced by 40% for educational reference.

Banana48.0 g

42.7 kcal•10.9g carbs•0.5g protein•0.1g fat

Semi-skimmed milk108.0 ml

65.9 kcal•5.2g carbs•3.5g protein•3.5g fat

Oats12.0 g

45.5 kcal•8.1g carbs•1.6g protein•0.8g fat

Meal summary

24.2g

Carbs

5.6g

Protein

4.4g

Fat

Banana and oatmeal smoothie

318 kcal

A varied afternoon snack.

Semi-skimmed milk220.0 ml

134.2 kcal•10.6g carbs•7.0g protein•7.3g fat

Banana100.0 g

89.0 kcal•22.8g carbs•1.1g protein•0.3g fat

Oats25.0 g

94.8 kcal•16.9g carbs•3.3g protein•1.6g fat

Meal summary

50.3g

Carbs

11.4g

Protein

9.2g

Fat

Banana and oatmeal smoothie - 20% larger portion

382 kcal

A varied afternoon snack. Quantities increased by 20% for educational reference.

Semi-skimmed milk264.0 ml

161.0 kcal•12.7g carbs•8.4g protein•8.8g fat

Banana120.0 g

106.8 kcal•27.4g carbs•1.3g protein•0.4g fat

Oats30.0 g

113.8 kcal•20.3g carbs•4.0g protein•1.9g fat

Meal summary

60.4g

Carbs

13.7g

Protein

11.1g

Fat

Banana and oatmeal smoothie - 20% smaller portion

254 kcal

A varied afternoon snack. Quantities reduced by 20% for educational reference.

Semi-skimmed milk176.0 ml

107.4 kcal•8.5g carbs•5.6g protein•5.8g fat

Banana80.0 g

71.2 kcal•18.2g carbs•0.9g protein•0.2g fat

Oats20.0 g

75.8 kcal•13.5g carbs•2.6g protein•1.3g fat

Meal summary

40.2g

Carbs

9.1g

Protein

7.3g

Fat

Banana and oatmeal smoothie - 40% larger portion

445 kcal

A varied afternoon snack. Quantities increased by 40% for educational reference.

Semi-skimmed milk308.0 ml

187.9 kcal•14.8g carbs•9.8g protein•10.2g fat

Banana140.0 g

124.6 kcal•31.9g carbs•1.5g protein•0.4g fat

Oats35.0 g

132.7 kcal•23.7g carbs•4.6g protein•2.2g fat

Meal summary

70.4g

Carbs

15.9g

Protein

12.8g

Fat

Banana and oatmeal smoothie - 40% smaller portion

191 kcal

A varied afternoon snack. Quantities reduced by 40% for educational reference.

Semi-skimmed milk132.0 ml

80.5 kcal•6.4g carbs•4.2g protein•4.4g fat

Banana60.0 g

53.4 kcal•13.7g carbs•0.7g protein•0.2g fat

Oats15.0 g

56.9 kcal•10.1g carbs•2.0g protein•1.0g fat

Meal summary

30.2g

Carbs

6.9g

Protein

5.6g

Fat

Banana with oats

165 kcal

A simple, varied evening snack.

Banana100.0 g

89.0 kcal•22.8g carbs•1.1g protein•0.3g fat

Oats20.0 g

75.8 kcal•13.5g carbs•2.6g protein•1.3g fat

Meal summary

36.3g

Carbs

3.7g

Protein

1.6g

Fat

Banana with oats - 20% larger portion

198 kcal

A simple, varied evening snack. Quantities increased by 20% for educational reference.

Banana120.0 g

106.8 kcal•27.4g carbs•1.3g protein•0.4g fat

Oats24.0 g

91.0 kcal•16.2g carbs•3.1g protein•1.6g fat

Meal summary

43.6g

Carbs

4.4g

Protein

2.0g

Fat

Banana with oats - 20% smaller portion

132 kcal

A simple, varied evening snack. Quantities reduced by 20% for educational reference.

Banana80.0 g

71.2 kcal•18.2g carbs•0.9g protein•0.2g fat

Oats16.0 g

60.6 kcal•10.8g carbs•2.1g protein•1.0g fat

Meal summary

29.0g

Carbs

3.0g

Protein

1.2g

Fat

Banana with oats - 40% larger portion

231 kcal

A simple, varied evening snack. Quantities increased by 40% for educational reference.

Banana140.0 g

124.6 kcal•31.9g carbs•1.5g protein•0.4g fat

Oats28.0 g

106.1 kcal•18.9g carbs•3.6g protein•1.8g fat

Meal summary

50.8g

Carbs

5.1g

Protein

2.2g

Fat

Banana with oats - 40% smaller portion

99 kcal

A simple, varied evening snack. Quantities reduced by 40% for educational reference.

Banana60.0 g

53.4 kcal•13.7g carbs•0.7g protein•0.2g fat

Oats12.0 g

45.5 kcal•8.1g carbs•1.6g protein•0.8g fat

Meal summary

21.8g

Carbs

2.3g

Protein

1.0g

Fat

Banana with peanut butter

207 kcal

A simple, varied snack.

Banana100.0 g

89.0 kcal•22.8g carbs•1.1g protein•0.3g fat

Peanut butter20.0 g

117.6 kcal•4.0g carbs•5.0g protein•10.0g fat

Meal summary

26.8g

Carbs

6.1g

Protein

10.3g

Fat

Banana with peanut butter

159 kcal

A simple, varied evening snack.

Banana80.0 g

71.2 kcal•18.2g carbs•0.9g protein•0.2g fat

Peanut butter15.0 g

88.2 kcal•3.0g carbs•3.8g protein•7.5g fat

Meal summary

21.2g

Carbs

4.7g

Protein

7.7g

Fat

Banana with peanut butter - 20% larger portion

248 kcal

A simple, varied snack. Quantities increased by 20% for educational reference.

Banana120.0 g

106.8 kcal•27.4g carbs•1.3g protein•0.4g fat

Peanut butter24.0 g

141.1 kcal•4.8g carbs•6.0g protein•12.0g fat

Meal summary

32.2g

Carbs

7.3g

Protein

12.4g

Fat

Banana with peanut butter - 20% larger portion

191 kcal

A simple, varied evening snack. Quantities increased by 20% for educational reference.

Banana96.0 g

85.4 kcal•21.8g carbs•1.1g protein•0.2g fat

Peanut butter18.0 g

105.8 kcal•3.6g carbs•4.6g protein•9.0g fat

Meal summary

25.4g

Carbs

5.7g

Protein

9.2g

Fat

Banana with peanut butter - 20% smaller portion

165 kcal

A simple, varied snack. Quantities reduced by 20% for educational reference.

Banana80.0 g

71.2 kcal•18.2g carbs•0.9g protein•0.2g fat

Peanut butter16.0 g

94.1 kcal•3.2g carbs•4.0g protein•8.0g fat

Meal summary

21.4g

Carbs

4.9g

Protein

8.2g

Fat

Banana with peanut butter - 20% smaller portion

128 kcal

A simple, varied evening snack. Quantities reduced by 20% for educational reference.

Banana64.0 g

57.0 kcal•14.6g carbs•0.7g protein•0.2g fat

Peanut butter12.0 g

70.6 kcal•2.4g carbs•3.0g protein•6.0g fat

Meal summary

17.0g

Carbs

3.7g

Protein

6.2g

Fat

Banana with peanut butter - 40% larger portion

289 kcal

A simple, varied snack. Quantities increased by 40% for educational reference.

Banana140.0 g

124.6 kcal•31.9g carbs•1.5g protein•0.4g fat

Peanut butter28.0 g

164.6 kcal•5.6g carbs•7.0g protein•14.0g fat

Meal summary

37.5g

Carbs

8.5g

Protein

14.4g

Fat

Banana with peanut butter - 40% larger portion

223 kcal

A simple, varied evening snack. Quantities increased by 40% for educational reference.

Banana112.0 g

99.7 kcal•25.5g carbs•1.3g protein•0.3g fat

Peanut butter21.0 g

123.5 kcal•4.2g carbs•5.3g protein•10.5g fat

Meal summary

29.7g

Carbs

6.6g

Protein

10.8g

Fat

Banana with peanut butter - 40% smaller portion

124 kcal

A simple, varied snack. Quantities reduced by 40% for educational reference.

Banana60.0 g

53.4 kcal•13.7g carbs•0.7g protein•0.2g fat

Peanut butter12.0 g

70.6 kcal•2.4g carbs•3.0g protein•6.0g fat

Meal summary

16.1g

Carbs

3.7g

Protein

6.2g

Fat

Banana with peanut butter - 40% smaller portion

96 kcal

A simple, varied evening snack. Quantities reduced by 40% for educational reference.

Banana48.0 g

42.7 kcal•10.9g carbs•0.5g protein•0.1g fat

Peanut butter9.0 g

52.9 kcal•1.8g carbs•2.3g protein•4.5g fat

Meal summary

12.7g

Carbs

2.8g

Protein

4.6g

Fat

Banana with yogurt

193 kcal

A simple, varied snack.

Banana100.0 g

89.0 kcal•22.8g carbs•1.1g protein•0.3g fat

Plain yogurt170.0 g

103.7 kcal•8.0g carbs•6.0g protein•5.6g fat

Meal summary

30.8g

Carbs

7.1g

Protein

5.9g

Fat

Banana with yogurt - 20% larger portion

231 kcal

A simple, varied snack. Quantities increased by 20% for educational reference.

Banana120.0 g

106.8 kcal•27.4g carbs•1.3g protein•0.4g fat

Plain yogurt204.0 g

124.4 kcal•9.6g carbs•7.2g protein•6.7g fat

Meal summary

37.0g

Carbs

8.5g

Protein

7.1g

Fat

Banana with yogurt - 20% smaller portion

154 kcal

A simple, varied snack. Quantities reduced by 20% for educational reference.

Banana80.0 g

71.2 kcal•18.2g carbs•0.9g protein•0.2g fat

Plain yogurt136.0 g

83.0 kcal•6.4g carbs•4.8g protein•4.5g fat

Meal summary

24.6g

Carbs

5.7g

Protein

4.7g

Fat

Banana with yogurt - 40% larger portion

270 kcal

A simple, varied snack. Quantities increased by 40% for educational reference.

Banana140.0 g

124.6 kcal•31.9g carbs•1.5g protein•0.4g fat

Plain yogurt238.0 g

145.2 kcal•11.2g carbs•8.4g protein•7.8g fat

Meal summary

43.1g

Carbs

9.9g

Protein

8.2g

Fat

Banana with yogurt - 40% smaller portion

116 kcal

A simple, varied snack. Quantities reduced by 40% for educational reference.

Banana60.0 g

53.4 kcal•13.7g carbs•0.7g protein•0.2g fat

Plain yogurt102.0 g

62.2 kcal•4.8g carbs•3.6g protein•3.4g fat

Meal summary

18.5g

Carbs

4.3g

Protein

3.6g

Fat

Beef with cassava and collard greens

588 kcal

A varied main meal.

Grilled lean beef150.0 g

328.5 kcal•0.0g carbs•53.8g protein•10.9g fat

Cooked cassava150.0 g

187.5 kcal•45.2g carbs•1.5g protein•0.4g fat

Cooked collard greens100.0 g

28.0 kcal•5.6g carbs•1.9g protein•0.4g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

50.8g

Carbs

57.2g

Protein

16.7g

Fat

Beef with cassava and collard greens - 20% larger portion

706 kcal

A varied main meal. Quantities increased by 20% for educational reference.

Grilled lean beef180.0 g

394.2 kcal•0.0g carbs•64.6g protein•13.1g fat

Cooked cassava180.0 g

225.0 kcal•54.2g carbs•1.8g protein•0.5g fat

Cooked collard greens120.0 g

33.6 kcal•6.7g carbs•2.3g protein•0.5g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

60.9g

Carbs

68.7g

Protein

20.1g

Fat

Beef with cassava and collard greens - 20% smaller portion

471 kcal

A varied main meal. Quantities reduced by 20% for educational reference.

Grilled lean beef120.0 g

262.8 kcal•0.0g carbs•43.0g protein•8.7g fat

Cooked cassava120.0 g

150.0 kcal•36.2g carbs•1.2g protein•0.3g fat

Cooked collard greens80.0 g

22.4 kcal•4.5g carbs•1.5g protein•0.3g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

40.7g

Carbs

45.7g

Protein

13.3g

Fat

Beef with cassava and collard greens - 40% larger portion

824 kcal

A varied main meal. Quantities increased by 40% for educational reference.

Grilled lean beef210.0 g

459.9 kcal•0.0g carbs•75.3g protein•15.3g fat

Cooked cassava210.0 g

262.5 kcal•63.3g carbs•2.1g protein•0.6g fat

Cooked collard greens140.0 g

39.2 kcal•7.8g carbs•2.7g protein•0.6g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

71.1g

Carbs

80.1g

Protein

23.5g

Fat

Beef with cassava and collard greens - 40% smaller portion

353 kcal

A varied main meal. Quantities reduced by 40% for educational reference.

Grilled lean beef90.0 g

197.1 kcal•0.0g carbs•32.3g protein•6.5g fat

Cooked cassava90.0 g

112.5 kcal•27.1g carbs•0.9g protein•0.2g fat

Cooked collard greens60.0 g

16.8 kcal•3.4g carbs•1.1g protein•0.2g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

30.5g

Carbs

34.3g

Protein

9.9g

Fat

Beef with potato and green beans

571 kcal

A varied main meal.

Grilled lean beef150.0 g

328.5 kcal•0.0g carbs•53.8g protein•10.9g fat

Cooked potato180.0 g

156.6 kcal•36.2g carbs•3.4g protein•0.2g fat

Cooked green beans120.0 g

42.0 kcal•9.5g carbs•2.3g protein•0.4g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

45.7g

Carbs

59.5g

Protein

16.5g

Fat

Beef with potato and green beans - 20% larger portion

686 kcal

A varied main meal. Quantities increased by 20% for educational reference.

Grilled lean beef180.0 g

394.2 kcal•0.0g carbs•64.6g protein•13.1g fat

Cooked potato216.0 g

187.9 kcal•43.4g carbs•4.1g protein•0.2g fat

Cooked green beans144.0 g

50.4 kcal•11.4g carbs•2.8g protein•0.5g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

54.8g

Carbs

71.5g

Protein

19.8g

Fat

Beef with potato and green beans - 20% smaller portion

457 kcal

A varied main meal. Quantities reduced by 20% for educational reference.

Grilled lean beef120.0 g

262.8 kcal•0.0g carbs•43.0g protein•8.7g fat

Cooked potato144.0 g

125.3 kcal•29.0g carbs•2.7g protein•0.2g fat

Cooked green beans96.0 g

33.6 kcal•7.6g carbs•1.8g protein•0.3g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

36.6g

Carbs

47.5g

Protein

13.2g

Fat

Beef with potato and green beans - 40% larger portion

800 kcal

A varied main meal. Quantities increased by 40% for educational reference.

Grilled lean beef210.0 g

459.9 kcal•0.0g carbs•75.3g protein•15.3g fat

Cooked potato252.0 g

219.2 kcal•50.7g carbs•4.8g protein•0.3g fat

Cooked green beans168.0 g

58.8 kcal•13.3g carbs•3.2g protein•0.6g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

64.0g

Carbs

83.3g

Protein

23.2g

Fat

Beef with potato and green beans - 40% smaller portion

343 kcal

A varied main meal. Quantities reduced by 40% for educational reference.

Grilled lean beef90.0 g

197.1 kcal•0.0g carbs•32.3g protein•6.5g fat

Cooked potato108.0 g

94.0 kcal•21.7g carbs•2.0g protein•0.1g fat

Cooked green beans72.0 g

25.2 kcal•5.7g carbs•1.4g protein•0.2g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

27.4g

Carbs

35.7g

Protein

9.8g

Fat

Beef with pumpkin and broccoli

433 kcal

A varied dinner with cooked foods.

Grilled lean beef140.0 g

306.6 kcal•0.0g carbs•50.3g protein•10.2g fat

Cooked pumpkin200.0 g

40.0 kcal•9.8g carbs•1.4g protein•0.2g fat

Broccoli120.0 g

42.0 kcal•8.6g carbs•2.9g protein•0.5g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

18.4g

Carbs

54.6g

Protein

15.9g

Fat

Beef with pumpkin and broccoli - 20% larger portion

519 kcal

A varied dinner with cooked foods. Quantities increased by 20% for educational reference.

Grilled lean beef168.0 g

367.9 kcal•0.0g carbs•60.4g protein•12.2g fat

Cooked pumpkin240.0 g

48.0 kcal•11.8g carbs•1.7g protein•0.2g fat

Broccoli144.0 g

50.4 kcal•10.3g carbs•3.5g protein•0.6g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

22.1g

Carbs

65.6g

Protein

19.0g

Fat

Beef with pumpkin and broccoli - 20% smaller portion

346 kcal

A varied dinner with cooked foods. Quantities reduced by 20% for educational reference.

Grilled lean beef112.0 g

245.3 kcal•0.0g carbs•40.2g protein•8.2g fat

Cooked pumpkin160.0 g

32.0 kcal•7.8g carbs•1.1g protein•0.2g fat

Broccoli96.0 g

33.6 kcal•6.9g carbs•2.3g protein•0.4g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

14.7g

Carbs

43.6g

Protein

12.8g

Fat

Beef with pumpkin and broccoli - 40% larger portion

606 kcal

A varied dinner with cooked foods. Quantities increased by 40% for educational reference.

Grilled lean beef196.0 g

429.2 kcal•0.0g carbs•70.4g protein•14.3g fat

Cooked pumpkin280.0 g

56.0 kcal•13.7g carbs•2.0g protein•0.3g fat

Broccoli168.0 g

58.8 kcal•12.0g carbs•4.1g protein•0.7g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

25.7g

Carbs

76.5g

Protein

22.3g

Fat

Beef with pumpkin and broccoli - 40% smaller portion

260 kcal

A varied dinner with cooked foods. Quantities reduced by 40% for educational reference.

Grilled lean beef84.0 g

184.0 kcal•0.0g carbs•30.2g protein•6.1g fat

Cooked pumpkin120.0 g

24.0 kcal•5.9g carbs•0.8g protein•0.1g fat

Broccoli72.0 g

25.2 kcal•5.2g carbs•1.7g protein•0.3g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

11.1g

Carbs

32.7g

Protein

9.5g

Fat

Beef with rice and zucchini

474 kcal

A varied dinner with cooked foods.

Grilled lean beef130.0 g

284.7 kcal•0.0g carbs•46.7g protein•9.5g fat

Cooked brown rice100.0 g

123.0 kcal•25.6g carbs•2.7g protein•1.0g fat

Cooked zucchini150.0 g

22.5 kcal•4.1g carbs•1.7g protein•0.6g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

29.7g

Carbs

51.1g

Protein

16.1g

Fat

Beef with rice and zucchini - 20% larger portion

569 kcal

A varied dinner with cooked foods. Quantities increased by 20% for educational reference.

Grilled lean beef156.0 g

341.6 kcal•0.0g carbs•56.0g protein•11.4g fat

Cooked brown rice120.0 g

147.6 kcal•30.7g carbs•3.2g protein•1.2g fat

Cooked zucchini180.0 g

27.0 kcal•4.9g carbs•2.0g protein•0.7g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

35.6g

Carbs

61.2g

Protein

19.3g

Fat

Beef with rice and zucchini - 20% smaller portion

380 kcal

A varied dinner with cooked foods. Quantities reduced by 20% for educational reference.

Grilled lean beef104.0 g

227.8 kcal•0.0g carbs•37.4g protein•7.6g fat

Cooked brown rice80.0 g

98.4 kcal•20.5g carbs•2.2g protein•0.8g fat

Cooked zucchini120.0 g

18.0 kcal•3.3g carbs•1.4g protein•0.5g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

23.8g

Carbs

41.0g

Protein

12.9g

Fat

Beef with rice and zucchini - 40% larger portion

664 kcal

A varied dinner with cooked foods. Quantities increased by 40% for educational reference.

Grilled lean beef182.0 g

398.6 kcal•0.0g carbs•65.4g protein•13.3g fat

Cooked brown rice140.0 g

172.2 kcal•35.8g carbs•3.8g protein•1.4g fat

Cooked zucchini210.0 g

31.5 kcal•5.7g carbs•2.4g protein•0.8g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

41.5g

Carbs

71.6g

Protein

22.5g

Fat

Beef with rice and zucchini - 40% smaller portion

285 kcal

A varied dinner with cooked foods. Quantities reduced by 40% for educational reference.

Grilled lean beef78.0 g

170.8 kcal•0.0g carbs•28.0g protein•5.7g fat

Cooked brown rice60.0 g

73.8 kcal•15.4g carbs•1.6g protein•0.6g fat

Cooked zucchini90.0 g

13.5 kcal•2.5g carbs•1.0g protein•0.4g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

17.9g

Carbs

30.6g

Protein

9.7g

Fat

Beef with rice, lentils and salad

635 kcal

A varied main meal.

Grilled lean beef140.0 g

306.6 kcal•0.0g carbs•50.3g protein•10.2g fat

Cooked brown rice110.0 g

135.3 kcal•28.2g carbs•3.0g protein•1.1g fat

Cooked lentils100.0 g

116.0 kcal•20.1g carbs•9.0g protein•0.4g fat

Green salad150.0 g

33.0 kcal•5.4g carbs•2.1g protein•0.3g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

53.7g

Carbs

64.4g

Protein

17.0g

Fat

Beef with rice, lentils and salad - 20% larger portion

762 kcal

A varied main meal. Quantities increased by 20% for educational reference.

Grilled lean beef168.0 g

367.9 kcal•0.0g carbs•60.4g protein•12.2g fat

Cooked brown rice132.0 g

162.4 kcal•33.8g carbs•3.6g protein•1.3g fat

Cooked lentils120.0 g

139.2 kcal•24.1g carbs•10.8g protein•0.5g fat

Green salad180.0 g

39.6 kcal•6.5g carbs•2.5g protein•0.4g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

64.4g

Carbs

77.3g

Protein

20.4g

Fat

Beef with rice, lentils and salad - 20% smaller portion

508 kcal

A varied main meal. Quantities reduced by 20% for educational reference.

Grilled lean beef112.0 g

245.3 kcal•0.0g carbs•40.2g protein•8.2g fat

Cooked brown rice88.0 g

108.2 kcal•22.6g carbs•2.4g protein•0.9g fat

Cooked lentils80.0 g

92.8 kcal•16.1g carbs•7.2g protein•0.3g fat

Green salad120.0 g

26.4 kcal•4.3g carbs•1.7g protein•0.2g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

43.0g

Carbs

51.5g

Protein

13.6g

Fat

Beef with rice, lentils and salad - 40% larger portion

889 kcal

A varied main meal. Quantities increased by 40% for educational reference.

Grilled lean beef196.0 g

429.2 kcal•0.0g carbs•70.4g protein•14.3g fat

Cooked brown rice154.0 g

189.4 kcal•39.5g carbs•4.2g protein•1.5g fat

Cooked lentils140.0 g

162.4 kcal•28.1g carbs•12.6g protein•0.6g fat

Green salad210.0 g

46.2 kcal•7.6g carbs•2.9g protein•0.4g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

75.2g

Carbs

90.1g

Protein

23.8g

Fat

Beef with rice, lentils and salad - 40% smaller portion

381 kcal

A varied main meal. Quantities reduced by 40% for educational reference.

Grilled lean beef84.0 g

184.0 kcal•0.0g carbs•30.2g protein•6.1g fat

Cooked brown rice66.0 g

81.2 kcal•16.9g carbs•1.8g protein•0.7g fat

Cooked lentils60.0 g

69.6 kcal•12.1g carbs•5.4g protein•0.2g fat

Green salad90.0 g

19.8 kcal•3.2g carbs•1.3g protein•0.2g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

32.2g

Carbs

38.7g

Protein

10.2g

Fat

Brazilian corn couscous with cheese and tomato

269 kcal

A varied afternoon snack.

Cooked Brazilian corn couscous110.0 g

123.2 kcal•25.5g carbs•4.2g protein•0.2g fat

Minas fresh cheese35.0 g

92.4 kcal•1.1g carbs•6.1g protein•7.1g fat

Tomato50.0 g

9.0 kcal•1.9g carbs•0.5g protein•0.1g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

28.5g

Carbs

10.8g

Protein

12.4g

Fat

Brazilian corn couscous with cheese and tomato - 20% larger portion

323 kcal

A varied afternoon snack. Quantities increased by 20% for educational reference.

Cooked Brazilian corn couscous132.0 g

147.8 kcal•30.6g carbs•5.0g protein•0.2g fat

Minas fresh cheese42.0 g

110.9 kcal•1.3g carbs•7.3g protein•8.5g fat

Tomato60.0 g

10.8 kcal•2.3g carbs•0.6g protein•0.1g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

34.2g

Carbs

12.9g

Protein

14.8g

Fat

Brazilian corn couscous with cheese and tomato - 20% smaller portion

215 kcal

A varied afternoon snack. Quantities reduced by 20% for educational reference.

Cooked Brazilian corn couscous88.0 g

98.6 kcal•20.4g carbs•3.4g protein•0.2g fat

Minas fresh cheese28.0 g

73.9 kcal•0.9g carbs•4.9g protein•5.7g fat

Tomato40.0 g

7.2 kcal•1.5g carbs•0.4g protein•0.1g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

22.8g

Carbs

8.7g

Protein

10.0g

Fat

Brazilian corn couscous with cheese and tomato - 40% larger portion

376 kcal

A varied afternoon snack. Quantities increased by 40% for educational reference.

Cooked Brazilian corn couscous154.0 g

172.5 kcal•35.7g carbs•5.9g protein•0.3g fat

Minas fresh cheese49.0 g

129.4 kcal•1.5g carbs•8.5g protein•9.9g fat

Tomato70.0 g

12.6 kcal•2.7g carbs•0.7g protein•0.1g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

39.9g

Carbs

15.1g

Protein

17.3g

Fat

Brazilian corn couscous with cheese and tomato - 40% smaller portion

161 kcal

A varied afternoon snack. Quantities reduced by 40% for educational reference.

Cooked Brazilian corn couscous66.0 g

73.9 kcal•15.3g carbs•2.5g protein•0.1g fat

Minas fresh cheese21.0 g

55.4 kcal•0.7g carbs•3.7g protein•4.3g fat

Tomato30.0 g

5.4 kcal•1.1g carbs•0.3g protein•0.1g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

17.1g

Carbs

6.5g

Protein

7.5g

Fat

Brazilian corn couscous with chicken and tomato

305 kcal

A varied breakfast option.

Cooked Brazilian corn couscous120.0 g

134.4 kcal•27.8g carbs•4.6g protein•0.2g fat

Grilled chicken70.0 g

115.5 kcal•0.0g carbs•21.7g protein•2.5g fat

Tomato60.0 g

10.8 kcal•2.3g carbs•0.5g protein•0.1g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

30.1g

Carbs

26.8g

Protein

7.8g

Fat

Brazilian corn couscous with chicken and tomato - 20% larger portion

366 kcal

A varied breakfast option. Quantities increased by 20% for educational reference.

Cooked Brazilian corn couscous144.0 g

161.3 kcal•33.4g carbs•5.5g protein•0.2g fat

Grilled chicken84.0 g

138.6 kcal•0.0g carbs•26.0g protein•3.0g fat

Tomato72.0 g

13.0 kcal•2.8g carbs•0.6g protein•0.1g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

36.2g

Carbs

32.1g

Protein

9.3g

Fat

Brazilian corn couscous with chicken and tomato - 20% smaller portion

244 kcal

A varied breakfast option. Quantities reduced by 20% for educational reference.

Cooked Brazilian corn couscous96.0 g

107.5 kcal•22.2g carbs•3.7g protein•0.2g fat

Grilled chicken56.0 g

92.4 kcal•0.0g carbs•17.4g protein•2.0g fat

Tomato48.0 g

8.6 kcal•1.8g carbs•0.4g protein•0.1g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

24.0g

Carbs

21.5g

Protein

6.3g

Fat

Brazilian corn couscous with chicken and tomato - 40% larger portion

427 kcal

A varied breakfast option. Quantities increased by 40% for educational reference.

Cooked Brazilian corn couscous168.0 g

188.2 kcal•38.9g carbs•6.4g protein•0.3g fat

Grilled chicken98.0 g

161.7 kcal•0.0g carbs•30.4g protein•3.5g fat

Tomato84.0 g

15.1 kcal•3.2g carbs•0.7g protein•0.1g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

42.1g

Carbs

37.5g

Protein

10.9g

Fat

Brazilian corn couscous with chicken and tomato - 40% smaller portion

183 kcal

A varied breakfast option. Quantities reduced by 40% for educational reference.

Cooked Brazilian corn couscous72.0 g

80.6 kcal•16.7g carbs•2.8g protein•0.1g fat

Grilled chicken42.0 g

69.3 kcal•0.0g carbs•13.0g protein•1.5g fat

Tomato36.0 g

6.5 kcal•1.4g carbs•0.3g protein•0.1g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

18.1g

Carbs

16.1g

Protein

4.7g

Fat

Brazilian corn couscous with egg

228 kcal

A varied afternoon snack.

Cooked Brazilian corn couscous100.0 g

112.0 kcal•23.2g carbs•3.8g protein•0.2g fat

Egg50.0 g

71.5 kcal•0.3g carbs•6.3g protein•4.8g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

23.5g

Carbs

10.1g

Protein

10.0g

Fat

Brazilian corn couscous with egg - 20% larger portion

273 kcal

A varied afternoon snack. Quantities increased by 20% for educational reference.

Cooked Brazilian corn couscous120.0 g

134.4 kcal•27.8g carbs•4.6g protein•0.2g fat

Egg60.0 g

85.8 kcal•0.4g carbs•7.6g protein•5.8g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

28.2g

Carbs

12.2g

Protein

12.0g

Fat

Brazilian corn couscous with egg - 20% smaller portion

182 kcal

A varied afternoon snack. Quantities reduced by 20% for educational reference.

Cooked Brazilian corn couscous80.0 g

89.6 kcal•18.6g carbs•3.0g protein•0.2g fat

Egg40.0 g

57.2 kcal•0.2g carbs•5.0g protein•3.8g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

18.8g

Carbs

8.0g

Protein

8.0g

Fat

Brazilian corn couscous with egg - 40% larger portion

319 kcal

A varied afternoon snack. Quantities increased by 40% for educational reference.

Cooked Brazilian corn couscous140.0 g

156.8 kcal•32.5g carbs•5.3g protein•0.3g fat

Egg70.0 g

100.1 kcal•0.4g carbs•8.8g protein•6.7g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

32.9g

Carbs

14.1g

Protein

14.0g

Fat

Brazilian corn couscous with egg - 40% smaller portion

137 kcal

A varied afternoon snack. Quantities reduced by 40% for educational reference.

Cooked Brazilian corn couscous60.0 g

67.2 kcal•13.9g carbs•2.3g protein•0.1g fat

Egg30.0 g

42.9 kcal•0.2g carbs•3.8g protein•2.9g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

14.1g

Carbs

6.1g

Protein

6.0g

Fat

Brazilian corn couscous with eggs and banana

393 kcal

A varied breakfast option.

Cooked Brazilian corn couscous120.0 g

134.4 kcal•27.8g carbs•4.6g protein•0.2g fat

Egg100.0 g

143.0 kcal•0.7g carbs•12.6g protein•9.5g fat

Banana80.0 g

71.2 kcal•18.2g carbs•0.9g protein•0.2g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

46.7g

Carbs

18.1g

Protein

14.9g

Fat

Brazilian corn couscous with eggs and banana - 20% larger portion

471 kcal

A varied breakfast option. Quantities increased by 20% for educational reference.

Cooked Brazilian corn couscous144.0 g

161.3 kcal•33.4g carbs•5.5g protein•0.2g fat

Egg120.0 g

171.6 kcal•0.8g carbs•15.1g protein•11.4g fat

Banana96.0 g

85.4 kcal•21.8g carbs•1.1g protein•0.2g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

56.0g

Carbs

21.7g

Protein

17.8g

Fat

Brazilian corn couscous with eggs and banana - 20% smaller portion

314 kcal

A varied breakfast option. Quantities reduced by 20% for educational reference.

Cooked Brazilian corn couscous96.0 g

107.5 kcal•22.2g carbs•3.7g protein•0.2g fat

Egg80.0 g

114.4 kcal•0.6g carbs•10.1g protein•7.6g fat

Banana64.0 g

57.0 kcal•14.6g carbs•0.7g protein•0.2g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

37.4g

Carbs

14.5g

Protein

12.0g

Fat

Brazilian corn couscous with eggs and banana - 40% larger portion

550 kcal

A varied breakfast option. Quantities increased by 40% for educational reference.

Cooked Brazilian corn couscous168.0 g

188.2 kcal•38.9g carbs•6.4g protein•0.3g fat

Egg140.0 g

200.2 kcal•1.0g carbs•17.6g protein•13.3g fat

Banana112.0 g

99.7 kcal•25.5g carbs•1.3g protein•0.3g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

65.4g

Carbs

25.3g

Protein

20.9g

Fat

Brazilian corn couscous with eggs and banana - 40% smaller portion

236 kcal

A varied breakfast option. Quantities reduced by 40% for educational reference.

Cooked Brazilian corn couscous72.0 g

80.6 kcal•16.7g carbs•2.8g protein•0.1g fat

Egg60.0 g

85.8 kcal•0.4g carbs•7.6g protein•5.7g fat

Banana48.0 g

42.7 kcal•10.9g carbs•0.5g protein•0.1g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

28.0g

Carbs

10.9g

Protein

8.9g

Fat

Bread with peanut butter and banana

303 kcal

A varied afternoon snack.

Whole-wheat bread50.0 g

123.5 kcal•20.5g carbs•6.5g protein•2.1g fat

Peanut butter20.0 g

117.6 kcal•4.0g carbs•5.0g protein•10.0g fat

Banana70.0 g

62.3 kcal•16.0g carbs•0.8g protein•0.2g fat

Meal summary

40.5g

Carbs

12.3g

Protein

12.3g

Fat

Bread with peanut butter and banana - 20% larger portion

364 kcal

A varied afternoon snack. Quantities increased by 20% for educational reference.

Whole-wheat bread60.0 g

148.2 kcal•24.6g carbs•7.8g protein•2.5g fat

Peanut butter24.0 g

141.1 kcal•4.8g carbs•6.0g protein•12.0g fat

Banana84.0 g

74.8 kcal•19.2g carbs•1.0g protein•0.2g fat

Meal summary

48.6g

Carbs

14.8g

Protein

14.7g

Fat

Bread with peanut butter and banana - 20% smaller portion

243 kcal

A varied afternoon snack. Quantities reduced by 20% for educational reference.

Whole-wheat bread40.0 g

98.8 kcal•16.4g carbs•5.2g protein•1.7g fat

Peanut butter16.0 g

94.1 kcal•3.2g carbs•4.0g protein•8.0g fat

Banana56.0 g

49.8 kcal•12.8g carbs•0.6g protein•0.2g fat

Meal summary

32.4g

Carbs

9.8g

Protein

9.9g

Fat

Bread with peanut butter and banana - 40% larger portion

425 kcal

A varied afternoon snack. Quantities increased by 40% for educational reference.

Whole-wheat bread70.0 g

172.9 kcal•28.7g carbs•9.1g protein•2.9g fat

Peanut butter28.0 g

164.6 kcal•5.6g carbs•7.0g protein•14.0g fat

Banana98.0 g

87.2 kcal•22.4g carbs•1.1g protein•0.3g fat

Meal summary

56.7g

Carbs

17.2g

Protein

17.2g

Fat

Bread with peanut butter and banana - 40% smaller portion

182 kcal

A varied afternoon snack. Quantities reduced by 40% for educational reference.

Whole-wheat bread30.0 g

74.1 kcal•12.3g carbs•3.9g protein•1.3g fat

Peanut butter12.0 g

70.6 kcal•2.4g carbs•3.0g protein•6.0g fat

Banana42.0 g

37.4 kcal•9.6g carbs•0.5g protein•0.1g fat

Meal summary

24.3g

Carbs

7.4g

Protein

7.4g

Fat

Cheese and spinach omelet

278 kcal

A varied afternoon snack.

Egg100.0 g

143.0 kcal•0.7g carbs•12.6g protein•9.5g fat

Minas fresh cheese30.0 g

79.2 kcal•1.0g carbs•5.2g protein•6.1g fat

Cooked spinach50.0 g

11.5 kcal•1.9g carbs•1.5g protein•0.1g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

3.6g

Carbs

19.3g

Protein

20.7g

Fat

Cheese and spinach omelet - 20% larger portion

333 kcal

A varied afternoon snack. Quantities increased by 20% for educational reference.

Egg120.0 g

171.6 kcal•0.8g carbs•15.1g protein•11.4g fat

Minas fresh cheese36.0 g

95.0 kcal•1.2g carbs•6.2g protein•7.3g fat

Cooked spinach60.0 g

13.8 kcal•2.3g carbs•1.8g protein•0.1g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

4.3g

Carbs

23.1g

Protein

24.8g

Fat

Cheese and spinach omelet - 20% smaller portion

222 kcal

A varied afternoon snack. Quantities reduced by 20% for educational reference.

Egg80.0 g

114.4 kcal•0.6g carbs•10.1g protein•7.6g fat

Minas fresh cheese24.0 g

63.4 kcal•0.8g carbs•4.2g protein•4.9g fat

Cooked spinach40.0 g

9.2 kcal•1.5g carbs•1.2g protein•0.1g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

2.9g

Carbs

15.5g

Protein

16.6g

Fat

Cheese and spinach omelet - 40% larger portion

389 kcal

A varied afternoon snack. Quantities increased by 40% for educational reference.

Egg140.0 g

200.2 kcal•1.0g carbs•17.6g protein•13.3g fat

Minas fresh cheese42.0 g

110.9 kcal•1.4g carbs•7.3g protein•8.5g fat

Cooked spinach70.0 g

16.1 kcal•2.7g carbs•2.1g protein•0.1g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

5.1g

Carbs

27.0g

Protein

28.9g

Fat

Cheese and spinach omelet - 40% smaller portion

167 kcal

A varied afternoon snack. Quantities reduced by 40% for educational reference.

Egg60.0 g

85.8 kcal•0.4g carbs•7.6g protein•5.7g fat

Minas fresh cheese18.0 g

47.5 kcal•0.6g carbs•3.1g protein•3.7g fat

Cooked spinach30.0 g

6.9 kcal•1.1g carbs•0.9g protein•0.1g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

2.1g

Carbs

11.6g

Protein

12.5g

Fat

Chicken and tomato omelet

297 kcal

A varied breakfast option.

Egg100.0 g

143.0 kcal•0.7g carbs•12.6g protein•9.5g fat

Grilled chicken60.0 g

99.0 kcal•0.0g carbs•18.6g protein•2.2g fat

Tomato60.0 g

10.8 kcal•2.3g carbs•0.5g protein•0.1g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

3.0g

Carbs

31.7g

Protein

16.8g

Fat

Chicken and tomato omelet - 20% larger portion

356 kcal

A varied breakfast option. Quantities increased by 20% for educational reference.

Egg120.0 g

171.6 kcal•0.8g carbs•15.1g protein•11.4g fat

Grilled chicken72.0 g

118.8 kcal•0.0g carbs•22.3g protein•2.6g fat

Tomato72.0 g

13.0 kcal•2.8g carbs•0.6g protein•0.1g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

3.6g

Carbs

38.0g

Protein

20.1g

Fat

Chicken and tomato omelet - 20% smaller portion

238 kcal

A varied breakfast option. Quantities reduced by 20% for educational reference.

Egg80.0 g

114.4 kcal•0.6g carbs•10.1g protein•7.6g fat

Grilled chicken48.0 g

79.2 kcal•0.0g carbs•14.9g protein•1.8g fat

Tomato48.0 g

8.6 kcal•1.8g carbs•0.4g protein•0.1g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

2.4g

Carbs

25.4g

Protein

13.5g

Fat

Chicken and tomato omelet - 40% larger portion

416 kcal

A varied breakfast option. Quantities increased by 40% for educational reference.

Egg140.0 g

200.2 kcal•1.0g carbs•17.6g protein•13.3g fat

Grilled chicken84.0 g

138.6 kcal•0.0g carbs•26.0g protein•3.1g fat

Tomato84.0 g

15.1 kcal•3.2g carbs•0.7g protein•0.1g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

4.2g

Carbs

44.3g

Protein

23.5g

Fat

Chicken and tomato omelet - 40% smaller portion

178 kcal

A varied breakfast option. Quantities reduced by 40% for educational reference.

Egg60.0 g

85.8 kcal•0.4g carbs•7.6g protein•5.7g fat

Grilled chicken36.0 g

59.4 kcal•0.0g carbs•11.2g protein•1.3g fat

Tomato36.0 g

6.5 kcal•1.4g carbs•0.3g protein•0.1g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

1.8g

Carbs

19.1g

Protein

10.1g

Fat

Chicken with cassava and salad

454 kcal

A varied dinner with cooked foods.

Grilled chicken130.0 g

214.5 kcal•0.0g carbs•40.3g protein•4.7g fat

Cooked cassava130.0 g

162.5 kcal•39.1g carbs•1.3g protein•0.4g fat

Green salad150.0 g

33.0 kcal•5.4g carbs•2.1g protein•0.3g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

44.5g

Carbs

43.7g

Protein

10.4g

Fat

Chicken with cassava and salad - 20% larger portion

545 kcal

A varied dinner with cooked foods. Quantities increased by 20% for educational reference.

Grilled chicken156.0 g

257.4 kcal•0.0g carbs•48.4g protein•5.6g fat

Cooked cassava156.0 g

195.0 kcal•46.9g carbs•1.6g protein•0.5g fat

Green salad180.0 g

39.6 kcal•6.5g carbs•2.5g protein•0.4g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

53.4g

Carbs

52.5g

Protein

12.5g

Fat

Chicken with cassava and salad - 20% smaller portion

363 kcal

A varied dinner with cooked foods. Quantities reduced by 20% for educational reference.

Grilled chicken104.0 g

171.6 kcal•0.0g carbs•32.2g protein•3.8g fat

Cooked cassava104.0 g

130.0 kcal•31.3g carbs•1.0g protein•0.3g fat

Green salad120.0 g

26.4 kcal•4.3g carbs•1.7g protein•0.2g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

35.6g

Carbs

34.9g

Protein

8.3g

Fat

Chicken with cassava and salad - 40% larger portion

636 kcal

A varied dinner with cooked foods. Quantities increased by 40% for educational reference.

Grilled chicken182.0 g

300.3 kcal•0.0g carbs•56.4g protein•6.6g fat

Cooked cassava182.0 g

227.5 kcal•54.7g carbs•1.8g protein•0.6g fat

Green salad210.0 g

46.2 kcal•7.6g carbs•2.9g protein•0.4g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

62.3g

Carbs

61.1g

Protein

14.6g

Fat

Chicken with cassava and salad - 40% smaller portion

273 kcal

A varied dinner with cooked foods. Quantities reduced by 40% for educational reference.

Grilled chicken78.0 g

128.7 kcal•0.0g carbs•24.2g protein•2.8g fat

Cooked cassava78.0 g

97.5 kcal•23.5g carbs•0.8g protein•0.2g fat

Green salad90.0 g

19.8 kcal•3.2g carbs•1.3g protein•0.2g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

26.7g

Carbs

26.3g

Protein

6.2g

Fat

Chicken with lentils and vegetables

465 kcal

A varied dinner with cooked foods.

Grilled chicken130.0 g

214.5 kcal•0.0g carbs•40.3g protein•4.7g fat

Cooked lentils120.0 g

139.2 kcal•24.1g carbs•10.8g protein•0.5g fat

Cooked vegetables150.0 g

67.5 kcal•13.5g carbs•3.0g protein•0.6g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

37.6g

Carbs

54.1g

Protein

10.8g

Fat

Chicken with lentils and vegetables - 20% larger portion

558 kcal

A varied dinner with cooked foods. Quantities increased by 20% for educational reference.

Grilled chicken156.0 g

257.4 kcal•0.0g carbs•48.4g protein•5.6g fat

Cooked lentils144.0 g

167.0 kcal•28.9g carbs•13.0g protein•0.6g fat

Cooked vegetables180.0 g

81.0 kcal•16.2g carbs•3.6g protein•0.7g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

45.1g

Carbs

65.0g

Protein

12.9g

Fat

Chicken with lentils and vegetables - 20% smaller portion

372 kcal

A varied dinner with cooked foods. Quantities reduced by 20% for educational reference.

Grilled chicken104.0 g

171.6 kcal•0.0g carbs•32.2g protein•3.8g fat

Cooked lentils96.0 g

111.4 kcal•19.3g carbs•8.6g protein•0.4g fat

Cooked vegetables120.0 g

54.0 kcal•10.8g carbs•2.4g protein•0.5g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

30.1g

Carbs

43.2g

Protein

8.7g

Fat

Chicken with lentils and vegetables - 40% larger portion

652 kcal

A varied dinner with cooked foods. Quantities increased by 40% for educational reference.

Grilled chicken182.0 g

300.3 kcal•0.0g carbs•56.4g protein•6.6g fat

Cooked lentils168.0 g

194.9 kcal•33.7g carbs•15.1g protein•0.7g fat

Cooked vegetables210.0 g

94.5 kcal•18.9g carbs•4.2g protein•0.8g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

52.6g

Carbs

75.7g

Protein

15.1g

Fat

Chicken with lentils and vegetables - 40% smaller portion

279 kcal

A varied dinner with cooked foods. Quantities reduced by 40% for educational reference.

Grilled chicken78.0 g

128.7 kcal•0.0g carbs•24.2g protein•2.8g fat

Cooked lentils72.0 g

83.5 kcal•14.5g carbs•6.5g protein•0.3g fat

Cooked vegetables90.0 g

40.5 kcal•8.1g carbs•1.8g protein•0.4g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

22.6g

Carbs

32.5g

Protein

6.5g

Fat

Chicken with pasta and zucchini

548 kcal

A varied main meal.

Grilled chicken140.0 g

231.0 kcal•0.0g carbs•43.4g protein•5.0g fat

Cooked pasta160.0 g

252.8 kcal•49.4g carbs•9.3g protein•1.4g fat

Cooked zucchini130.0 g

19.5 kcal•3.5g carbs•1.4g protein•0.5g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

52.9g

Carbs

54.1g

Protein

11.9g

Fat

Chicken with pasta and zucchini - 20% larger portion

657 kcal

A varied main meal. Quantities increased by 20% for educational reference.

Grilled chicken168.0 g

277.2 kcal•0.0g carbs•52.1g protein•6.0g fat

Cooked pasta192.0 g

303.4 kcal•59.3g carbs•11.2g protein•1.7g fat

Cooked zucchini156.0 g

23.4 kcal•4.2g carbs•1.7g protein•0.6g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

63.5g

Carbs

65.0g

Protein

14.3g

Fat

Chicken with pasta and zucchini - 20% smaller portion

438 kcal

A varied main meal. Quantities reduced by 20% for educational reference.

Grilled chicken112.0 g

184.8 kcal•0.0g carbs•34.7g protein•4.0g fat

Cooked pasta128.0 g

202.2 kcal•39.5g carbs•7.4g protein•1.1g fat

Cooked zucchini104.0 g

15.6 kcal•2.8g carbs•1.1g protein•0.4g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

42.3g

Carbs

43.2g

Protein

9.5g

Fat

Chicken with pasta and zucchini - 40% larger portion

766 kcal

A varied main meal. Quantities increased by 40% for educational reference.

Grilled chicken196.0 g

323.4 kcal•0.0g carbs•60.8g protein•7.0g fat

Cooked pasta224.0 g

353.9 kcal•69.2g carbs•13.0g protein•2.0g fat

Cooked zucchini182.0 g

27.3 kcal•4.9g carbs•2.0g protein•0.7g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

74.1g

Carbs

75.8g

Protein

16.7g

Fat

Chicken with pasta and zucchini - 40% smaller portion

328 kcal

A varied main meal. Quantities reduced by 40% for educational reference.

Grilled chicken84.0 g

138.6 kcal•0.0g carbs•26.0g protein•3.0g fat

Cooked pasta96.0 g

151.7 kcal•29.6g carbs•5.6g protein•0.8g fat

Cooked zucchini78.0 g

11.7 kcal•2.1g carbs•0.8g protein•0.3g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

31.7g

Carbs

32.4g

Protein

7.1g

Fat

Chicken with potato and broccoli

524 kcal

A varied main meal.

Grilled chicken160.0 g

264.0 kcal•0.0g carbs•49.6g protein•5.8g fat

Cooked potato200.0 g

174.0 kcal•40.2g carbs•3.8g protein•0.2g fat

Broccoli120.0 g

42.0 kcal•8.6g carbs•2.9g protein•0.5g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

48.8g

Carbs

56.3g

Protein

11.5g

Fat

Chicken with potato and broccoli - 20% larger portion

629 kcal

A varied main meal. Quantities increased by 20% for educational reference.

Grilled chicken192.0 g

316.8 kcal•0.0g carbs•59.5g protein•7.0g fat

Cooked potato240.0 g

208.8 kcal•48.2g carbs•4.6g protein•0.2g fat

Broccoli144.0 g

50.4 kcal•10.3g carbs•3.5g protein•0.6g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

58.5g

Carbs

67.6g

Protein

13.8g

Fat

Chicken with potato and broccoli - 20% smaller portion

419 kcal

A varied main meal. Quantities reduced by 20% for educational reference.

Grilled chicken128.0 g

211.2 kcal•0.0g carbs•39.7g protein•4.6g fat

Cooked potato160.0 g

139.2 kcal•32.2g carbs•3.0g protein•0.2g fat

Broccoli96.0 g

33.6 kcal•6.9g carbs•2.3g protein•0.4g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

39.1g

Carbs

45.0g

Protein

9.2g

Fat

Chicken with potato and broccoli - 40% larger portion

734 kcal

A varied main meal. Quantities increased by 40% for educational reference.

Grilled chicken224.0 g

369.6 kcal•0.0g carbs•69.4g protein•8.1g fat

Cooked potato280.0 g

243.6 kcal•56.3g carbs•5.3g protein•0.3g fat

Broccoli168.0 g

58.8 kcal•12.0g carbs•4.1g protein•0.7g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

68.3g

Carbs

78.8g

Protein

16.1g

Fat

Chicken with potato and broccoli - 40% smaller portion

315 kcal

A varied main meal. Quantities reduced by 40% for educational reference.

Grilled chicken96.0 g

158.4 kcal•0.0g carbs•29.8g protein•3.5g fat

Cooked potato120.0 g

104.4 kcal•24.1g carbs•2.3g protein•0.1g fat

Broccoli72.0 g

25.2 kcal•5.2g carbs•1.7g protein•0.3g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

29.3g

Carbs

33.8g

Protein

6.9g

Fat

Chicken with potato and vegetables

482 kcal

A varied dinner with cooked foods.

Grilled chicken140.0 g

231.0 kcal•0.0g carbs•43.4g protein•5.0g fat

Cooked potato170.0 g

147.9 kcal•34.2g carbs•3.2g protein•0.2g fat

Cooked vegetables130.0 g

58.5 kcal•11.7g carbs•2.6g protein•0.5g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

45.9g

Carbs

49.2g

Protein

10.7g

Fat

Chicken with potato and vegetables - 20% larger portion

578 kcal

A varied dinner with cooked foods. Quantities increased by 20% for educational reference.

Grilled chicken168.0 g

277.2 kcal•0.0g carbs•52.1g protein•6.0g fat

Cooked potato204.0 g

177.5 kcal•41.0g carbs•3.8g protein•0.2g fat

Cooked vegetables156.0 g

70.2 kcal•14.0g carbs•3.1g protein•0.6g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

55.0g

Carbs

59.0g

Protein

12.8g

Fat

Chicken with potato and vegetables - 20% smaller portion

385 kcal

A varied dinner with cooked foods. Quantities reduced by 20% for educational reference.

Grilled chicken112.0 g

184.8 kcal•0.0g carbs•34.7g protein•4.0g fat

Cooked potato136.0 g

118.3 kcal•27.4g carbs•2.6g protein•0.2g fat

Cooked vegetables104.0 g

46.8 kcal•9.4g carbs•2.1g protein•0.4g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

36.8g

Carbs

39.4g

Protein

8.6g

Fat

Chicken with potato and vegetables - 40% larger portion

674 kcal

A varied dinner with cooked foods. Quantities increased by 40% for educational reference.

Grilled chicken196.0 g

323.4 kcal•0.0g carbs•60.8g protein•7.0g fat

Cooked potato238.0 g

207.1 kcal•47.9g carbs•4.5g protein•0.3g fat

Cooked vegetables182.0 g

81.9 kcal•16.4g carbs•3.6g protein•0.7g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

64.3g

Carbs

68.9g

Protein

15.0g

Fat

Chicken with potato and vegetables - 40% smaller portion

289 kcal

A varied dinner with cooked foods. Quantities reduced by 40% for educational reference.

Grilled chicken84.0 g

138.6 kcal•0.0g carbs•26.0g protein•3.0g fat

Cooked potato102.0 g

88.7 kcal•20.5g carbs•1.9g protein•0.1g fat

Cooked vegetables78.0 g

35.1 kcal•7.0g carbs•1.6g protein•0.3g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

27.5g

Carbs

29.5g

Protein

6.4g

Fat

Chicken with pumpkin and broccoli

412 kcal

A varied main meal.

Grilled chicken160.0 g

264.0 kcal•0.0g carbs•49.6g protein•5.8g fat

Cooked pumpkin220.0 g

44.0 kcal•10.8g carbs•1.5g protein•0.2g fat

Broccoli120.0 g

42.0 kcal•8.6g carbs•2.9g protein•0.5g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

19.4g

Carbs

54.0g

Protein

13.5g

Fat

Chicken with pumpkin and broccoli - 20% larger portion

494 kcal

A varied main meal. Quantities increased by 20% for educational reference.

Grilled chicken192.0 g

316.8 kcal•0.0g carbs•59.5g protein•7.0g fat

Cooked pumpkin264.0 g

52.8 kcal•13.0g carbs•1.8g protein•0.2g fat

Broccoli144.0 g

50.4 kcal•10.3g carbs•3.5g protein•0.6g fat

Olive oil8.4 g

74.3 kcal•0.0g carbs•0.0g protein•8.4g fat

Meal summary

23.3g

Carbs

64.8g

Protein

16.2g

Fat

Chicken with pumpkin and broccoli - 20% smaller portion

330 kcal

A varied main meal. Quantities reduced by 20% for educational reference.

Grilled chicken128.0 g

211.2 kcal•0.0g carbs•39.7g protein•4.6g fat

Cooked pumpkin176.0 g

35.2 kcal•8.6g carbs•1.2g protein•0.2g fat

Broccoli96.0 g

33.6 kcal•6.9g carbs•2.3g protein•0.4g fat

Olive oil5.6 g

49.5 kcal•0.0g carbs•0.0g protein•5.6g fat

Meal summary

15.5g

Carbs

43.2g

Protein

10.8g

Fat

Chicken with pumpkin and broccoli - 40% larger portion

577 kcal

A varied main meal. Quantities increased by 40% for educational reference.

Grilled chicken224.0 g

369.6 kcal•0.0g carbs•69.4g protein•8.1g fat

Cooked pumpkin308.0 g

61.6 kcal•15.1g carbs•2.1g protein•0.3g fat

Broccoli168.0 g

58.8 kcal•12.0g carbs•4.1g protein•0.7g fat

Olive oil9.8 g

86.7 kcal•0.0g carbs•0.0g protein•9.8g fat

Meal summary

27.1g

Carbs

75.6g

Protein

18.9g

Fat

Chicken with pumpkin and broccoli - 40% smaller portion

247 kcal

A varied main meal. Quantities reduced by 40% for educational reference.

Grilled chicken96.0 g

158.4 kcal•0.0g carbs•29.8g protein•3.5g fat

Cooked pumpkin132.0 g

26.4 kcal•6.5g carbs•0.9g protein•0.1g fat

Broccoli72.0 g

25.2 kcal•5.2g carbs•1.7g protein•0.3g fat

Olive oil4.2 g

37.1 kcal•0.0g carbs•0.0g protein•4.2g fat

Meal summary

11.7g

Carbs

32.4g

Protein

8.1g

Fat

Chicken with rice, beans and salad

612 kcal

A varied main meal.

Grilled chicken150.0 g

247.5 kcal•0.0g carbs•46.5g protein•5.4g fat

Cooked brown rice130.0 g

159.9 kcal•33.3g carbs•3.5g protein•1.3g fat

Cooked beans100.0 g

127.0 kcal•22.8g carbs•8.7g protein•0.5g fat

Green salad150.0 g

33.0 kcal•5.4g carbs•2.1g protein•0.3g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

61.5g

Carbs

60.8g

Protein

12.5g

Fat

Chicken with rice, beans and salad - 20% larger portion

734 kcal

A varied main meal. Quantities increased by 20% for educational reference.

Grilled chicken180.0 g

297.0 kcal•0.0g carbs•55.8g protein•6.5g fat

Cooked brown rice156.0 g

191.9 kcal•40.0g carbs•4.2g protein•1.6g fat

Cooked beans120.0 g

152.4 kcal•27.4g carbs•10.4g protein•0.6g fat

Green salad180.0 g

39.6 kcal•6.5g carbs•2.5g protein•0.4g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

73.9g

Carbs

72.9g

Protein

15.1g

Fat

Chicken with rice, beans and salad - 20% smaller portion

489 kcal

A varied main meal. Quantities reduced by 20% for educational reference.

Grilled chicken120.0 g

198.0 kcal•0.0g carbs•37.2g protein•4.3g fat

Cooked brown rice104.0 g

127.9 kcal•26.6g carbs•2.8g protein•1.0g fat

Cooked beans80.0 g

101.6 kcal•18.2g carbs•7.0g protein•0.4g fat

Green salad120.0 g

26.4 kcal•4.3g carbs•1.7g protein•0.2g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

49.1g

Carbs

48.7g

Protein

9.9g

Fat

Chicken with rice, beans and salad - 40% larger portion

856 kcal

A varied main meal. Quantities increased by 40% for educational reference.

Grilled chicken210.0 g

346.5 kcal•0.0g carbs•65.1g protein•7.6g fat

Cooked brown rice182.0 g

223.9 kcal•46.6g carbs•4.9g protein•1.8g fat

Cooked beans140.0 g

177.8 kcal•31.9g carbs•12.2g protein•0.7g fat

Green salad210.0 g

46.2 kcal•7.6g carbs•2.9g protein•0.4g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

86.1g

Carbs

85.1g

Protein

17.5g

Fat

Chicken with rice, beans and salad - 40% smaller portion

367 kcal

A varied main meal. Quantities reduced by 40% for educational reference.

Grilled chicken90.0 g

148.5 kcal•0.0g carbs•27.9g protein•3.2g fat

Cooked brown rice78.0 g

95.9 kcal•20.0g carbs•2.1g protein•0.8g fat

Cooked beans60.0 g

76.2 kcal•13.7g carbs•5.2g protein•0.3g fat

Green salad90.0 g

19.8 kcal•3.2g carbs•1.3g protein•0.2g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

36.9g

Carbs

36.5g

Protein

7.5g

Fat

Chicken with rice, chickpeas and vegetables

588 kcal

A varied main meal.

Grilled chicken130.0 g

214.5 kcal•0.0g carbs•40.3g protein•4.7g fat

Cooked brown rice100.0 g

123.0 kcal•25.6g carbs•2.7g protein•1.0g fat

Cooked chickpeas90.0 g

147.6 kcal•24.7g carbs•8.0g protein•2.3g fat

Cooked vegetables130.0 g

58.5 kcal•11.7g carbs•2.6g protein•0.5g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

62.0g

Carbs

53.6g

Protein

13.5g

Fat

Chicken with rice, chickpeas and vegetables - 20% larger portion

705 kcal

A varied main meal. Quantities increased by 20% for educational reference.

Grilled chicken156.0 g

257.4 kcal•0.0g carbs•48.4g protein•5.6g fat

Cooked brown rice120.0 g

147.6 kcal•30.7g carbs•3.2g protein•1.2g fat

Cooked chickpeas108.0 g

177.1 kcal•29.6g carbs•9.6g protein•2.8g fat

Cooked vegetables156.0 g

70.2 kcal•14.0g carbs•3.1g protein•0.6g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

74.3g

Carbs

64.3g

Protein

16.2g

Fat

Chicken with rice, chickpeas and vegetables - 20% smaller portion

470 kcal

A varied main meal. Quantities reduced by 20% for educational reference.

Grilled chicken104.0 g

171.6 kcal•0.0g carbs•32.2g protein•3.8g fat

Cooked brown rice80.0 g

98.4 kcal•20.5g carbs•2.2g protein•0.8g fat

Cooked chickpeas72.0 g

118.1 kcal•19.8g carbs•6.4g protein•1.8g fat

Cooked vegetables104.0 g

46.8 kcal•9.4g carbs•2.1g protein•0.4g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

49.7g

Carbs

42.9g

Protein

10.8g

Fat

Chicken with rice, chickpeas and vegetables - 40% larger portion

823 kcal

A varied main meal. Quantities increased by 40% for educational reference.

Grilled chicken182.0 g

300.3 kcal•0.0g carbs•56.4g protein•6.6g fat

Cooked brown rice140.0 g

172.2 kcal•35.8g carbs•3.8g protein•1.4g fat

Cooked chickpeas126.0 g

206.6 kcal•34.6g carbs•11.2g protein•3.2g fat

Cooked vegetables182.0 g

81.9 kcal•16.4g carbs•3.6g protein•0.7g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

86.8g

Carbs

75.0g

Protein

18.9g

Fat

Chicken with rice, chickpeas and vegetables - 40% smaller portion

353 kcal

A varied main meal. Quantities reduced by 40% for educational reference.

Grilled chicken78.0 g

128.7 kcal•0.0g carbs•24.2g protein•2.8g fat

Cooked brown rice60.0 g

73.8 kcal•15.4g carbs•1.6g protein•0.6g fat

Cooked chickpeas54.0 g

88.6 kcal•14.8g carbs•4.8g protein•1.4g fat

Cooked vegetables78.0 g

35.1 kcal•7.0g carbs•1.6g protein•0.3g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

37.2g

Carbs

32.2g

Protein

8.1g

Fat

Chicken with rice, lentils and carrots

574 kcal

A varied main meal.

Grilled chicken140.0 g

231.0 kcal•0.0g carbs•43.4g protein•5.0g fat

Cooked brown rice120.0 g

147.6 kcal•30.7g carbs•3.2g protein•1.2g fat

Cooked lentils100.0 g

116.0 kcal•20.1g carbs•9.0g protein•0.4g fat

Cooked carrot100.0 g

35.0 kcal•8.2g carbs•0.8g protein•0.2g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

59.0g

Carbs

56.4g

Protein

11.8g

Fat

Chicken with rice, lentils and carrots - 20% larger portion

689 kcal

A varied main meal. Quantities increased by 20% for educational reference.

Grilled chicken168.0 g

277.2 kcal•0.0g carbs•52.1g protein•6.0g fat

Cooked brown rice144.0 g

177.1 kcal•36.8g carbs•3.8g protein•1.4g fat

Cooked lentils120.0 g

139.2 kcal•24.1g carbs•10.8g protein•0.5g fat

Cooked carrot120.0 g

42.0 kcal•9.8g carbs•1.0g protein•0.2g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

70.7g

Carbs

67.7g

Protein

14.1g

Fat

Chicken with rice, lentils and carrots - 20% smaller portion

459 kcal

A varied main meal. Quantities reduced by 20% for educational reference.

Grilled chicken112.0 g

184.8 kcal•0.0g carbs•34.7g protein•4.0g fat

Cooked brown rice96.0 g

118.1 kcal•24.6g carbs•2.6g protein•1.0g fat

Cooked lentils80.0 g

92.8 kcal•16.1g carbs•7.2g protein•0.3g fat

Cooked carrot80.0 g

28.0 kcal•6.6g carbs•0.6g protein•0.2g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

47.3g

Carbs

45.1g

Protein

9.5g

Fat

Chicken with rice, lentils and carrots - 40% larger portion

803 kcal

A varied main meal. Quantities increased by 40% for educational reference.

Grilled chicken196.0 g

323.4 kcal•0.0g carbs•60.8g protein•7.0g fat

Cooked brown rice168.0 g

206.6 kcal•43.0g carbs•4.5g protein•1.7g fat

Cooked lentils140.0 g

162.4 kcal•28.1g carbs•12.6g protein•0.6g fat

Cooked carrot140.0 g

49.0 kcal•11.5g carbs•1.1g protein•0.3g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

82.6g

Carbs

79.0g

Protein

16.6g

Fat

Chicken with rice, lentils and carrots - 40% smaller portion

344 kcal

A varied main meal. Quantities reduced by 40% for educational reference.

Grilled chicken84.0 g

138.6 kcal•0.0g carbs•26.0g protein•3.0g fat

Cooked brown rice72.0 g

88.6 kcal•18.4g carbs•1.9g protein•0.7g fat

Cooked lentils60.0 g

69.6 kcal•12.1g carbs•5.4g protein•0.2g fat

Cooked carrot60.0 g

21.0 kcal•4.9g carbs•0.5g protein•0.1g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

35.4g

Carbs

33.8g

Protein

7.0g

Fat

Chickpeas with chicken and pumpkin

438 kcal

A varied dinner with cooked foods.

Cooked chickpeas110.0 g

180.4 kcal•30.1g carbs•9.8g protein•2.9g fat

Grilled chicken110.0 g

181.5 kcal•0.0g carbs•34.1g protein•4.0g fat

Cooked pumpkin160.0 g

32.0 kcal•7.8g carbs•1.1g protein•0.2g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

37.9g

Carbs

45.0g

Protein

12.1g

Fat

Chickpeas with chicken and pumpkin - 20% larger portion

526 kcal

A varied dinner with cooked foods. Quantities increased by 20% for educational reference.

Cooked chickpeas132.0 g

216.5 kcal•36.1g carbs•11.8g protein•3.5g fat

Grilled chicken132.0 g

217.8 kcal•0.0g carbs•40.9g protein•4.8g fat

Cooked pumpkin192.0 g

38.4 kcal•9.4g carbs•1.3g protein•0.2g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

45.5g

Carbs

54.0g

Protein

14.5g

Fat

Chickpeas with chicken and pumpkin - 20% smaller portion

351 kcal

A varied dinner with cooked foods. Quantities reduced by 20% for educational reference.

Cooked chickpeas88.0 g

144.3 kcal•24.1g carbs•7.8g protein•2.3g fat

Grilled chicken88.0 g

145.2 kcal•0.0g carbs•27.3g protein•3.2g fat

Cooked pumpkin128.0 g

25.6 kcal•6.2g carbs•0.9g protein•0.2g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

30.3g

Carbs

36.0g

Protein

9.7g

Fat

Chickpeas with chicken and pumpkin - 40% larger portion

613 kcal

A varied dinner with cooked foods. Quantities increased by 40% for educational reference.

Cooked chickpeas154.0 g

252.6 kcal•42.1g carbs•13.7g protein•4.1g fat

Grilled chicken154.0 g

254.1 kcal•0.0g carbs•47.7g protein•5.6g fat

Cooked pumpkin224.0 g

44.8 kcal•10.9g carbs•1.5g protein•0.3g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

53.0g

Carbs

62.9g

Protein

17.0g

Fat

Chickpeas with chicken and pumpkin - 40% smaller portion

263 kcal

A varied dinner with cooked foods. Quantities reduced by 40% for educational reference.

Cooked chickpeas66.0 g

108.2 kcal•18.1g carbs•5.9g protein•1.7g fat

Grilled chicken66.0 g

108.9 kcal•0.0g carbs•20.5g protein•2.4g fat

Cooked pumpkin96.0 g

19.2 kcal•4.7g carbs•0.7g protein•0.1g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

22.8g

Carbs

27.1g

Protein

7.2g

Fat

Egg with apple

176 kcal

A simple, varied snack.

Egg50.0 g

71.5 kcal•0.3g carbs•6.3g protein•4.8g fat

Apple150.0 g

78.0 kcal•20.7g carbs•0.4g protein•0.3g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

21.0g

Carbs

6.7g

Protein

8.1g

Fat

Egg with apple - 20% larger portion

211 kcal

A simple, varied snack. Quantities increased by 20% for educational reference.

Egg60.0 g

85.8 kcal•0.4g carbs•7.6g protein•5.8g fat

Apple180.0 g

93.6 kcal•24.8g carbs•0.5g protein•0.4g fat

Olive oil3.6 g

31.8 kcal•0.0g carbs•0.0g protein•3.6g fat

Meal summary

25.2g

Carbs

8.1g

Protein

9.8g

Fat

Egg with apple - 20% smaller portion

141 kcal

A simple, varied snack. Quantities reduced by 20% for educational reference.

Egg40.0 g

57.2 kcal•0.2g carbs•5.0g protein•3.8g fat

Apple120.0 g

62.4 kcal•16.6g carbs•0.3g protein•0.2g fat

Olive oil2.4 g

21.2 kcal•0.0g carbs•0.0g protein•2.4g fat

Meal summary

16.8g

Carbs

5.3g

Protein

6.4g

Fat

Egg with apple - 40% larger portion

246 kcal

A simple, varied snack. Quantities increased by 40% for educational reference.

Egg70.0 g

100.1 kcal•0.4g carbs•8.8g protein•6.7g fat

Apple210.0 g

109.2 kcal•29.0g carbs•0.6g protein•0.4g fat

Olive oil4.2 g

37.1 kcal•0.0g carbs•0.0g protein•4.2g fat

Meal summary

29.4g

Carbs

9.4g

Protein

11.3g

Fat

Egg with apple - 40% smaller portion

106 kcal

A simple, varied snack. Quantities reduced by 40% for educational reference.

Egg30.0 g

42.9 kcal•0.2g carbs•3.8g protein•2.9g fat

Apple90.0 g

46.8 kcal•12.4g carbs•0.2g protein•0.2g fat

Olive oil1.8 g

15.9 kcal•0.0g carbs•0.0g protein•1.8g fat

Meal summary

12.6g

Carbs

4.0g

Protein

4.9g

Fat

Eggs with whole-wheat bread and banana

400 kcal

A varied breakfast option.

Egg100.0 g

143.0 kcal•0.7g carbs•12.6g protein•9.5g fat

Whole-wheat bread50.0 g

123.5 kcal•20.5g carbs•6.5g protein•2.1g fat

Banana100.0 g

89.0 kcal•22.8g carbs•1.1g protein•0.3g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

44.0g

Carbs

20.2g

Protein

16.9g

Fat

Eggs with whole-wheat bread and banana - 20% larger portion

480 kcal

A varied breakfast option. Quantities increased by 20% for educational reference.

Egg120.0 g

171.6 kcal•0.8g carbs•15.1g protein•11.4g fat

Whole-wheat bread60.0 g

148.2 kcal•24.6g carbs•7.8g protein•2.5g fat

Banana120.0 g

106.8 kcal•27.4g carbs•1.3g protein•0.4g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

52.8g

Carbs

24.2g

Protein

20.3g

Fat

Eggs with whole-wheat bread and banana - 20% smaller portion

320 kcal

A varied breakfast option. Quantities reduced by 20% for educational reference.

Egg80.0 g

114.4 kcal•0.6g carbs•10.1g protein•7.6g fat

Whole-wheat bread40.0 g

98.8 kcal•16.4g carbs•5.2g protein•1.7g fat

Banana80.0 g

71.2 kcal•18.2g carbs•0.9g protein•0.2g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

35.2g

Carbs

16.2g

Protein

13.5g

Fat

Eggs with whole-wheat bread and banana - 40% larger portion

560 kcal

A varied breakfast option. Quantities increased by 40% for educational reference.

Egg140.0 g

200.2 kcal•1.0g carbs•17.6g protein•13.3g fat

Whole-wheat bread70.0 g

172.9 kcal•28.7g carbs•9.1g protein•2.9g fat

Banana140.0 g

124.6 kcal•31.9g carbs•1.5g protein•0.4g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

61.6g

Carbs

28.2g

Protein

23.6g

Fat

Eggs with whole-wheat bread and banana - 40% smaller portion

240 kcal

A varied breakfast option. Quantities reduced by 40% for educational reference.

Egg60.0 g

85.8 kcal•0.4g carbs•7.6g protein•5.7g fat

Whole-wheat bread30.0 g

74.1 kcal•12.3g carbs•3.9g protein•1.3g fat

Banana60.0 g

53.4 kcal•13.7g carbs•0.7g protein•0.2g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

26.4g

Carbs

12.2g

Protein

10.2g

Fat

Lean beef with rice, beans and zucchini

652 kcal

A varied main meal.

Grilled lean beef140.0 g

306.6 kcal•0.0g carbs•50.3g protein•10.2g fat

Cooked white rice130.0 g

169.0 kcal•36.7g carbs•3.5g protein•0.4g fat

Cooked beans90.0 g

114.3 kcal•20.5g carbs•7.8g protein•0.5g fat

Cooked zucchini120.0 g

18.0 kcal•3.2g carbs•1.3g protein•0.5g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

60.4g

Carbs

62.9g

Protein

16.6g

Fat

Lean beef with rice, beans and zucchini - 20% larger portion

783 kcal

A varied main meal. Quantities increased by 20% for educational reference.

Grilled lean beef168.0 g

367.9 kcal•0.0g carbs•60.4g protein•12.2g fat

Cooked white rice156.0 g

202.8 kcal•44.0g carbs•4.2g protein•0.5g fat

Cooked beans108.0 g

137.2 kcal•24.6g carbs•9.4g protein•0.6g fat

Cooked zucchini144.0 g

21.6 kcal•3.8g carbs•1.6g protein•0.6g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

72.4g

Carbs

75.6g

Protein

19.9g

Fat

Lean beef with rice, beans and zucchini - 20% smaller portion

522 kcal

A varied main meal. Quantities reduced by 20% for educational reference.

Grilled lean beef112.0 g

245.3 kcal•0.0g carbs•40.2g protein•8.2g fat

Cooked white rice104.0 g

135.2 kcal•29.4g carbs•2.8g protein•0.3g fat

Cooked beans72.0 g

91.4 kcal•16.4g carbs•6.2g protein•0.4g fat

Cooked zucchini96.0 g

14.4 kcal•2.6g carbs•1.0g protein•0.4g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

48.4g

Carbs

50.2g

Protein

13.3g

Fat

Lean beef with rice, beans and zucchini - 40% larger portion

913 kcal

A varied main meal. Quantities increased by 40% for educational reference.

Grilled lean beef196.0 g

429.2 kcal•0.0g carbs•70.4g protein•14.3g fat

Cooked white rice182.0 g

236.6 kcal•51.4g carbs•4.9g protein•0.6g fat

Cooked beans126.0 g

160.0 kcal•28.7g carbs•10.9g protein•0.7g fat

Cooked zucchini168.0 g

25.2 kcal•4.5g carbs•1.8g protein•0.7g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

84.6g

Carbs

88.0g

Protein

23.3g

Fat

Lean beef with rice, beans and zucchini - 40% smaller portion

391 kcal

A varied main meal. Quantities reduced by 40% for educational reference.

Grilled lean beef84.0 g

184.0 kcal•0.0g carbs•30.2g protein•6.1g fat

Cooked white rice78.0 g

101.4 kcal•22.0g carbs•2.1g protein•0.2g fat

Cooked beans54.0 g

68.6 kcal•12.3g carbs•4.7g protein•0.3g fat

Cooked zucchini72.0 g

10.8 kcal•1.9g carbs•0.8g protein•0.3g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

36.2g

Carbs

37.8g

Protein

9.9g

Fat

Milk with banana

193 kcal

A simple, varied evening snack.

Semi-skimmed milk200.0 ml

122.0 kcal•9.6g carbs•6.4g protein•6.6g fat

Banana80.0 g

71.2 kcal•18.2g carbs•0.9g protein•0.2g fat

Meal summary

27.8g

Carbs

7.3g

Protein

6.8g

Fat

Milk with banana - 20% larger portion

232 kcal

A simple, varied evening snack. Quantities increased by 20% for educational reference.

Semi-skimmed milk240.0 ml

146.4 kcal•11.5g carbs•7.7g protein•7.9g fat

Banana96.0 g

85.4 kcal•21.8g carbs•1.1g protein•0.2g fat

Meal summary

33.3g

Carbs

8.8g

Protein

8.1g

Fat

Milk with banana - 20% smaller portion

155 kcal

A simple, varied evening snack. Quantities reduced by 20% for educational reference.

Semi-skimmed milk160.0 ml

97.6 kcal•7.7g carbs•5.1g protein•5.3g fat

Banana64.0 g

57.0 kcal•14.6g carbs•0.7g protein•0.2g fat

Meal summary

22.3g

Carbs

5.8g

Protein

5.5g

Fat

Milk with banana - 40% larger portion

271 kcal

A simple, varied evening snack. Quantities increased by 40% for educational reference.

Semi-skimmed milk280.0 ml

170.8 kcal•13.4g carbs•9.0g protein•9.2g fat

Banana112.0 g

99.7 kcal•25.5g carbs•1.3g protein•0.3g fat

Meal summary

38.9g

Carbs

10.3g

Protein

9.5g

Fat

Milk with banana - 40% smaller portion

116 kcal

A simple, varied evening snack. Quantities reduced by 40% for educational reference.

Semi-skimmed milk120.0 ml

73.2 kcal•5.8g carbs•3.8g protein•4.0g fat

Banana48.0 g

42.7 kcal•10.9g carbs•0.5g protein•0.1g fat

Meal summary

16.7g

Carbs

4.3g

Protein

4.1g

Fat

Milk with oats

217 kcal

A simple, varied evening snack.

Semi-skimmed milk200.0 ml

122.0 kcal•9.6g carbs•6.4g protein•6.6g fat

Oats25.0 g

94.8 kcal•16.9g carbs•3.3g protein•1.6g fat

Meal summary

26.5g

Carbs

9.7g

Protein

8.2g

Fat

Milk with oats - 20% larger portion

260 kcal

A simple, varied evening snack. Quantities increased by 20% for educational reference.

Semi-skimmed milk240.0 ml

146.4 kcal•11.5g carbs•7.7g protein•7.9g fat

Oats30.0 g

113.8 kcal•20.3g carbs•4.0g protein•1.9g fat

Meal summary

31.8g

Carbs

11.7g

Protein

9.8g

Fat

Milk with oats - 20% smaller portion

173 kcal

A simple, varied evening snack. Quantities reduced by 20% for educational reference.

Semi-skimmed milk160.0 ml

97.6 kcal•7.7g carbs•5.1g protein•5.3g fat

Oats20.0 g

75.8 kcal•13.5g carbs•2.6g protein•1.3g fat

Meal summary

21.2g

Carbs

7.7g

Protein

6.6g

Fat

Milk with oats - 40% larger portion

304 kcal

A simple, varied evening snack. Quantities increased by 40% for educational reference.

Semi-skimmed milk280.0 ml

170.8 kcal•13.4g carbs•9.0g protein•9.2g fat

Oats35.0 g

132.7 kcal•23.7g carbs•4.6g protein•2.2g fat

Meal summary

37.1g

Carbs

13.6g

Protein

11.4g

Fat

Milk with oats - 40% smaller portion

130 kcal

A simple, varied evening snack. Quantities reduced by 40% for educational reference.

Semi-skimmed milk120.0 ml

73.2 kcal•5.8g carbs•3.8g protein•4.0g fat

Oats15.0 g

56.9 kcal•10.1g carbs•2.0g protein•1.0g fat

Meal summary

15.9g

Carbs

5.8g

Protein

5.0g

Fat

Mini chicken sandwich

256 kcal

A simple, varied snack.

Whole-wheat bread50.0 g

123.5 kcal•20.5g carbs•6.5g protein•2.1g fat

Grilled chicken60.0 g

99.0 kcal•0.0g carbs•18.6g protein•2.2g fat

Tomato40.0 g

7.2 kcal•1.6g carbs•0.4g protein•0.1g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

22.1g

Carbs

25.5g

Protein

7.4g

Fat

Mini chicken sandwich - 20% larger portion

307 kcal

A simple, varied snack. Quantities increased by 20% for educational reference.

Whole-wheat bread60.0 g

148.2 kcal•24.6g carbs•7.8g protein•2.5g fat

Grilled chicken72.0 g

118.8 kcal•0.0g carbs•22.3g protein•2.6g fat

Tomato48.0 g

8.6 kcal•1.9g carbs•0.5g protein•0.1g fat

Olive oil3.6 g

31.8 kcal•0.0g carbs•0.0g protein•3.6g fat

Meal summary

26.5g

Carbs

30.6g

Protein

8.8g

Fat

Mini chicken sandwich - 20% smaller portion

205 kcal

A simple, varied snack. Quantities reduced by 20% for educational reference.

Whole-wheat bread40.0 g

98.8 kcal•16.4g carbs•5.2g protein•1.7g fat

Grilled chicken48.0 g

79.2 kcal•0.0g carbs•14.9g protein•1.8g fat

Tomato32.0 g

5.8 kcal•1.3g carbs•0.3g protein•0.1g fat

Olive oil2.4 g

21.2 kcal•0.0g carbs•0.0g protein•2.4g fat

Meal summary

17.7g

Carbs

20.4g

Protein

6.0g

Fat

Mini chicken sandwich - 40% larger portion

359 kcal

A simple, varied snack. Quantities increased by 40% for educational reference.

Whole-wheat bread70.0 g

172.9 kcal•28.7g carbs•9.1g protein•2.9g fat

Grilled chicken84.0 g

138.6 kcal•0.0g carbs•26.0g protein•3.1g fat

Tomato56.0 g

10.1 kcal•2.2g carbs•0.6g protein•0.1g fat

Olive oil4.2 g

37.1 kcal•0.0g carbs•0.0g protein•4.2g fat

Meal summary

30.9g

Carbs

35.7g

Protein

10.3g

Fat

Mini chicken sandwich - 40% smaller portion

154 kcal

A simple, varied snack. Quantities reduced by 40% for educational reference.

Whole-wheat bread30.0 g

74.1 kcal•12.3g carbs•3.9g protein•1.3g fat

Grilled chicken36.0 g

59.4 kcal•0.0g carbs•11.2g protein•1.3g fat

Tomato24.0 g

4.3 kcal•1.0g carbs•0.2g protein•0.1g fat

Olive oil1.8 g

15.9 kcal•0.0g carbs•0.0g protein•1.8g fat

Meal summary

13.3g

Carbs

15.3g

Protein

4.5g

Fat

Oatmeal with banana

345 kcal

A varied breakfast option.

Semi-skimmed milk200.0 ml

122.0 kcal•9.6g carbs•6.4g protein•6.6g fat

Oats40.0 g

151.6 kcal•27.1g carbs•5.3g protein•2.6g fat

Banana80.0 g

71.2 kcal•18.2g carbs•0.9g protein•0.2g fat

Meal summary

54.9g

Carbs

12.6g

Protein

9.4g

Fat

Oatmeal with banana - 20% larger portion

414 kcal

A varied breakfast option. Quantities increased by 20% for educational reference.

Semi-skimmed milk240.0 ml

146.4 kcal•11.5g carbs•7.7g protein•7.9g fat

Oats48.0 g

181.9 kcal•32.5g carbs•6.4g protein•3.1g fat

Banana96.0 g

85.4 kcal•21.8g carbs•1.1g protein•0.2g fat

Meal summary

65.8g

Carbs

15.2g

Protein

11.2g

Fat

Oatmeal with banana - 20% smaller portion

276 kcal

A varied breakfast option. Quantities reduced by 20% for educational reference.

Semi-skimmed milk160.0 ml

97.6 kcal•7.7g carbs•5.1g protein•5.3g fat

Oats32.0 g

121.3 kcal•21.7g carbs•4.2g protein•2.1g fat

Banana64.0 g

57.0 kcal•14.6g carbs•0.7g protein•0.2g fat

Meal summary

44.0g

Carbs

10.0g

Protein

7.6g

Fat

Oatmeal with banana - 40% larger portion

483 kcal

A varied breakfast option. Quantities increased by 40% for educational reference.

Semi-skimmed milk280.0 ml

170.8 kcal•13.4g carbs•9.0g protein•9.2g fat

Oats56.0 g

212.2 kcal•37.9g carbs•7.4g protein•3.6g fat

Banana112.0 g

99.7 kcal•25.5g carbs•1.3g protein•0.3g fat

Meal summary

76.8g

Carbs

17.7g

Protein

13.1g

Fat

Oatmeal with banana - 40% smaller portion

207 kcal

A varied breakfast option. Quantities reduced by 40% for educational reference.

Semi-skimmed milk120.0 ml

73.2 kcal•5.8g carbs•3.8g protein•4.0g fat

Oats24.0 g

91.0 kcal•16.3g carbs•3.2g protein•1.6g fat

Banana48.0 g

42.7 kcal•10.9g carbs•0.5g protein•0.1g fat

Meal summary

33.0g

Carbs

7.5g

Protein

5.7g

Fat

Oats with yogurt and strawberries

294 kcal

A varied breakfast option.

Oats40.0 g

151.6 kcal•27.1g carbs•5.3g protein•2.6g fat

Plain yogurt170.0 g

103.7 kcal•8.0g carbs•6.0g protein•5.6g fat

Strawberries120.0 g

38.4 kcal•9.2g carbs•0.8g protein•0.4g fat

Meal summary

44.3g

Carbs

12.1g

Protein

8.6g

Fat

Oats with yogurt and strawberries - 20% larger portion

352 kcal

A varied breakfast option. Quantities increased by 20% for educational reference.

Oats48.0 g

181.9 kcal•32.5g carbs•6.4g protein•3.1g fat

Plain yogurt204.0 g

124.4 kcal•9.6g carbs•7.2g protein•6.7g fat

Strawberries144.0 g

46.1 kcal•11.0g carbs•1.0g protein•0.5g fat

Meal summary

53.1g

Carbs

14.6g

Protein

10.3g

Fat

Oats with yogurt and strawberries - 20% smaller portion

235 kcal

A varied breakfast option. Quantities reduced by 20% for educational reference.

Oats32.0 g

121.3 kcal•21.7g carbs•4.2g protein•2.1g fat

Plain yogurt136.0 g

83.0 kcal•6.4g carbs•4.8g protein•4.5g fat

Strawberries96.0 g

30.7 kcal•7.4g carbs•0.6g protein•0.3g fat

Meal summary

35.5g

Carbs

9.6g

Protein

6.9g

Fat

Oats with yogurt and strawberries - 40% larger portion

411 kcal

A varied breakfast option. Quantities increased by 40% for educational reference.

Oats56.0 g

212.2 kcal•37.9g carbs•7.4g protein•3.6g fat

Plain yogurt238.0 g

145.2 kcal•11.2g carbs•8.4g protein•7.8g fat

Strawberries168.0 g

53.8 kcal•12.9g carbs•1.1g protein•0.6g fat

Meal summary

62.0g

Carbs

16.9g

Protein

12.0g

Fat

Oats with yogurt and strawberries - 40% smaller portion

176 kcal

A varied breakfast option. Quantities reduced by 40% for educational reference.

Oats24.0 g

91.0 kcal•16.3g carbs•3.2g protein•1.6g fat

Plain yogurt102.0 g

62.2 kcal•4.8g carbs•3.6g protein•3.4g fat

Strawberries72.0 g

23.0 kcal•5.5g carbs•0.5g protein•0.2g fat

Meal summary

26.6g

Carbs

7.3g

Protein

5.2g

Fat

Omelet with potato and spinach

390 kcal

A varied dinner with cooked foods.

Egg150.0 g

214.5 kcal•1.0g carbs•18.9g protein•14.2g fat

Cooked potato130.0 g

113.1 kcal•26.1g carbs•2.5g protein•0.1g fat

Cooked spinach80.0 g

18.4 kcal•3.0g carbs•2.4g protein•0.2g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

30.1g

Carbs

23.8g

Protein

19.5g

Fat

Omelet with potato and spinach - 20% larger portion

468 kcal

A varied dinner with cooked foods. Quantities increased by 20% for educational reference.

Egg180.0 g

257.4 kcal•1.2g carbs•22.7g protein•17.0g fat

Cooked potato156.0 g

135.7 kcal•31.3g carbs•3.0g protein•0.1g fat

Cooked spinach96.0 g

22.1 kcal•3.6g carbs•2.9g protein•0.2g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

36.1g

Carbs

28.6g

Protein

23.3g

Fat

Omelet with potato and spinach - 20% smaller portion

312 kcal

A varied dinner with cooked foods. Quantities reduced by 20% for educational reference.

Egg120.0 g

171.6 kcal•0.8g carbs•15.1g protein•11.4g fat

Cooked potato104.0 g

90.5 kcal•20.9g carbs•2.0g protein•0.1g fat

Cooked spinach64.0 g

14.7 kcal•2.4g carbs•1.9g protein•0.2g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

24.1g

Carbs

19.0g

Protein

15.7g

Fat

Omelet with potato and spinach - 40% larger portion

546 kcal

A varied dinner with cooked foods. Quantities increased by 40% for educational reference.

Egg210.0 g

300.3 kcal•1.4g carbs•26.5g protein•19.9g fat

Cooked potato182.0 g

158.3 kcal•36.5g carbs•3.5g protein•0.1g fat

Cooked spinach112.0 g

25.8 kcal•4.2g carbs•3.4g protein•0.3g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

42.1g

Carbs

33.4g

Protein

27.3g

Fat

Omelet with potato and spinach - 40% smaller portion

234 kcal

A varied dinner with cooked foods. Quantities reduced by 40% for educational reference.

Egg90.0 g

128.7 kcal•0.6g carbs•11.3g protein•8.5g fat

Cooked potato78.0 g

67.9 kcal•15.7g carbs•1.5g protein•0.1g fat

Cooked spinach48.0 g

11.0 kcal•1.8g carbs•1.4g protein•0.1g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

18.1g

Carbs

14.2g

Protein

11.7g

Fat

Omelet with rice, beans and salad

575 kcal

A varied main meal.

Egg150.0 g

214.5 kcal•1.0g carbs•18.9g protein•14.2g fat

Cooked white rice120.0 g

156.0 kcal•33.8g carbs•3.2g protein•0.4g fat

Cooked beans100.0 g

127.0 kcal•22.8g carbs•8.7g protein•0.5g fat

Green salad150.0 g

33.0 kcal•5.4g carbs•2.1g protein•0.3g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

63.0g

Carbs

32.9g

Protein

20.4g

Fat

Omelet with rice, beans and salad - 20% larger portion

690 kcal

A varied main meal. Quantities increased by 20% for educational reference.

Egg180.0 g

257.4 kcal•1.2g carbs•22.7g protein•17.0g fat

Cooked white rice144.0 g

187.2 kcal•40.6g carbs•3.8g protein•0.5g fat

Cooked beans120.0 g

152.4 kcal•27.4g carbs•10.4g protein•0.6g fat

Green salad180.0 g

39.6 kcal•6.5g carbs•2.5g protein•0.4g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

75.7g

Carbs

39.4g

Protein

24.5g

Fat

Omelet with rice, beans and salad - 20% smaller portion

460 kcal

A varied main meal. Quantities reduced by 20% for educational reference.

Egg120.0 g

171.6 kcal•0.8g carbs•15.1g protein•11.4g fat

Cooked white rice96.0 g

124.8 kcal•27.0g carbs•2.6g protein•0.3g fat

Cooked beans80.0 g

101.6 kcal•18.2g carbs•7.0g protein•0.4g fat

Green salad120.0 g

26.4 kcal•4.3g carbs•1.7g protein•0.2g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

50.3g

Carbs

26.4g

Protein

16.3g

Fat

Omelet with rice, beans and salad - 40% larger portion

805 kcal

A varied main meal. Quantities increased by 40% for educational reference.

Egg210.0 g

300.3 kcal•1.4g carbs•26.5g protein•19.9g fat

Cooked white rice168.0 g

218.4 kcal•47.3g carbs•4.5g protein•0.6g fat

Cooked beans140.0 g

177.8 kcal•31.9g carbs•12.2g protein•0.7g fat

Green salad210.0 g

46.2 kcal•7.6g carbs•2.9g protein•0.4g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

88.2g

Carbs

46.1g

Protein

28.6g

Fat

Omelet with rice, beans and salad - 40% smaller portion

345 kcal

A varied main meal. Quantities reduced by 40% for educational reference.

Egg90.0 g

128.7 kcal•0.6g carbs•11.3g protein•8.5g fat

Cooked white rice72.0 g

93.6 kcal•20.3g carbs•1.9g protein•0.2g fat

Cooked beans60.0 g

76.2 kcal•13.7g carbs•5.2g protein•0.3g fat

Green salad90.0 g

19.8 kcal•3.2g carbs•1.3g protein•0.2g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

37.8g

Carbs

19.7g

Protein

12.2g

Fat

Orange with fresh cheese

177 kcal

A simple, varied snack.

Orange180.0 g

84.6 kcal•21.2g carbs•1.6g protein•0.2g fat

Minas fresh cheese35.0 g

92.4 kcal•1.1g carbs•6.1g protein•7.1g fat

Meal summary

22.3g

Carbs

7.7g

Protein

7.3g

Fat

Orange with fresh cheese - 20% larger portion

212 kcal

A simple, varied snack. Quantities increased by 20% for educational reference.

Orange216.0 g

101.5 kcal•25.4g carbs•1.9g protein•0.2g fat

Minas fresh cheese42.0 g

110.9 kcal•1.3g carbs•7.3g protein•8.5g fat

Meal summary

26.7g

Carbs

9.2g

Protein

8.7g

Fat

Orange with fresh cheese - 20% smaller portion

142 kcal

A simple, varied snack. Quantities reduced by 20% for educational reference.

Orange144.0 g

67.7 kcal•17.0g carbs•1.3g protein•0.2g fat

Minas fresh cheese28.0 g

73.9 kcal•0.9g carbs•4.9g protein•5.7g fat

Meal summary

17.9g

Carbs

6.2g

Protein

5.9g

Fat

Orange with fresh cheese - 40% larger portion

248 kcal

A simple, varied snack. Quantities increased by 40% for educational reference.

Orange252.0 g

118.4 kcal•29.7g carbs•2.2g protein•0.3g fat

Minas fresh cheese49.0 g

129.4 kcal•1.5g carbs•8.5g protein•9.9g fat

Meal summary

31.2g

Carbs

10.7g

Protein

10.2g

Fat

Orange with fresh cheese - 40% smaller portion

106 kcal

A simple, varied snack. Quantities reduced by 40% for educational reference.

Orange108.0 g

50.8 kcal•12.7g carbs•1.0g protein•0.1g fat

Minas fresh cheese21.0 g

55.4 kcal•0.7g carbs•3.7g protein•4.3g fat

Meal summary

13.4g

Carbs

4.7g

Protein

4.4g

Fat

Orange with yogurt

144 kcal

A simple, varied evening snack.

Orange150.0 g

70.5 kcal•17.7g carbs•1.4g protein•0.2g fat

Plain yogurt120.0 g

73.2 kcal•5.6g carbs•4.2g protein•4.0g fat

Meal summary

23.3g

Carbs

5.6g

Protein

4.2g

Fat

Orange with yogurt - 20% larger portion

172 kcal

A simple, varied evening snack. Quantities increased by 20% for educational reference.

Orange180.0 g

84.6 kcal•21.2g carbs•1.7g protein•0.2g fat

Plain yogurt144.0 g

87.8 kcal•6.7g carbs•5.0g protein•4.8g fat

Meal summary

27.9g

Carbs

6.7g

Protein

5.0g

Fat

Orange with yogurt - 20% smaller portion

115 kcal

A simple, varied evening snack. Quantities reduced by 20% for educational reference.

Orange120.0 g

56.4 kcal•14.2g carbs•1.1g protein•0.2g fat

Plain yogurt96.0 g

58.6 kcal•4.5g carbs•3.4g protein•3.2g fat

Meal summary

18.7g

Carbs

4.5g

Protein

3.4g

Fat

Orange with yogurt - 40% larger portion

201 kcal

A simple, varied evening snack. Quantities increased by 40% for educational reference.

Orange210.0 g

98.7 kcal•24.8g carbs•2.0g protein•0.3g fat

Plain yogurt168.0 g

102.5 kcal•7.8g carbs•5.9g protein•5.6g fat

Meal summary

32.6g

Carbs

7.9g

Protein

5.9g

Fat

Orange with yogurt - 40% smaller portion

86 kcal

A simple, varied evening snack. Quantities reduced by 40% for educational reference.

Orange90.0 g

42.3 kcal•10.6g carbs•0.8g protein•0.1g fat

Plain yogurt72.0 g

43.9 kcal•3.4g carbs•2.5g protein•2.4g fat

Meal summary

14.0g

Carbs

3.3g

Protein

2.5g

Fat

Papaya with oats

172 kcal

A simple, varied snack.

Papaya180.0 g

77.4 kcal•19.4g carbs•0.9g protein•0.5g fat

Oats25.0 g

94.8 kcal•16.9g carbs•3.3g protein•1.6g fat

Meal summary

36.3g

Carbs

4.2g

Protein

2.1g

Fat

Papaya with oats

145 kcal

A simple, varied evening snack.

Papaya160.0 g

68.8 kcal•17.3g carbs•0.8g protein•0.5g fat

Oats20.0 g

75.8 kcal•13.5g carbs•2.6g protein•1.3g fat

Meal summary

30.8g

Carbs

3.4g

Protein

1.8g

Fat

Papaya with oats - 20% larger portion

207 kcal

A simple, varied snack. Quantities increased by 20% for educational reference.

Papaya216.0 g

92.9 kcal•23.3g carbs•1.1g protein•0.6g fat

Oats30.0 g

113.8 kcal•20.3g carbs•4.0g protein•1.9g fat

Meal summary

43.6g

Carbs

5.1g

Protein

2.5g

Fat

Papaya with oats - 20% larger portion

174 kcal

A simple, varied evening snack. Quantities increased by 20% for educational reference.

Papaya192.0 g

82.6 kcal•20.8g carbs•1.0g protein•0.6g fat

Oats24.0 g

91.0 kcal•16.2g carbs•3.1g protein•1.6g fat

Meal summary

37.0g

Carbs

4.1g

Protein

2.2g

Fat

Papaya with oats - 20% smaller portion

138 kcal

A simple, varied snack. Quantities reduced by 20% for educational reference.

Papaya144.0 g

61.9 kcal•15.5g carbs•0.7g protein•0.4g fat

Oats20.0 g

75.8 kcal•13.5g carbs•2.6g protein•1.3g fat

Meal summary

29.0g

Carbs

3.3g

Protein

1.7g

Fat

Papaya with oats - 20% smaller portion

116 kcal

A simple, varied evening snack. Quantities reduced by 20% for educational reference.

Papaya128.0 g

55.0 kcal•13.8g carbs•0.6g protein•0.4g fat

Oats16.0 g

60.6 kcal•10.8g carbs•2.1g protein•1.0g fat

Meal summary

24.6g

Carbs

2.7g

Protein

1.4g

Fat

Papaya with oats - 40% larger portion

241 kcal

A simple, varied snack. Quantities increased by 40% for educational reference.

Papaya252.0 g

108.4 kcal•27.2g carbs•1.3g protein•0.7g fat

Oats35.0 g

132.7 kcal•23.7g carbs•4.6g protein•2.2g fat

Meal summary

50.9g

Carbs

5.9g

Protein

2.9g

Fat

Papaya with oats - 40% larger portion

202 kcal

A simple, varied evening snack. Quantities increased by 40% for educational reference.

Papaya224.0 g

96.3 kcal•24.2g carbs•1.1g protein•0.7g fat

Oats28.0 g

106.1 kcal•18.9g carbs•3.6g protein•1.8g fat

Meal summary

43.1g

Carbs

4.7g

Protein

2.5g

Fat

Papaya with oats - 40% smaller portion

103 kcal

A simple, varied snack. Quantities reduced by 40% for educational reference.

Papaya108.0 g

46.4 kcal•11.6g carbs•0.5g protein•0.3g fat

Oats15.0 g

56.9 kcal•10.1g carbs•2.0g protein•1.0g fat

Meal summary

21.7g

Carbs

2.5g

Protein

1.3g

Fat

Papaya with oats - 40% smaller portion

87 kcal

A simple, varied evening snack. Quantities reduced by 40% for educational reference.

Papaya96.0 g

41.3 kcal•10.4g carbs•0.5g protein•0.3g fat

Oats12.0 g

45.5 kcal•8.1g carbs•1.6g protein•0.8g fat

Meal summary

18.5g

Carbs

2.1g

Protein

1.1g

Fat

Papaya with yogurt

140 kcal

A simple, varied evening snack.

Papaya140.0 g

60.2 kcal•15.1g carbs•0.7g protein•0.4g fat

Plain yogurt130.0 g

79.3 kcal•6.1g carbs•4.5g protein•4.3g fat

Meal summary

21.2g

Carbs

5.2g

Protein

4.7g

Fat

Papaya with yogurt - 20% larger portion

167 kcal

A simple, varied evening snack. Quantities increased by 20% for educational reference.

Papaya168.0 g

72.2 kcal•18.1g carbs•0.8g protein•0.5g fat

Plain yogurt156.0 g

95.2 kcal•7.3g carbs•5.4g protein•5.2g fat

Meal summary

25.4g

Carbs

6.2g

Protein

5.7g

Fat

Papaya with yogurt - 20% smaller portion

112 kcal

A simple, varied evening snack. Quantities reduced by 20% for educational reference.

Papaya112.0 g

48.2 kcal•12.1g carbs•0.6g protein•0.3g fat

Plain yogurt104.0 g

63.4 kcal•4.9g carbs•3.6g protein•3.4g fat

Meal summary

17.0g

Carbs

4.2g

Protein

3.7g

Fat

Papaya with yogurt - 40% larger portion

195 kcal

A simple, varied evening snack. Quantities increased by 40% for educational reference.

Papaya196.0 g

84.3 kcal•21.1g carbs•1.0g protein•0.6g fat

Plain yogurt182.0 g

111.0 kcal•8.5g carbs•6.3g protein•6.0g fat

Meal summary

29.6g

Carbs

7.3g

Protein

6.6g

Fat

Papaya with yogurt - 40% smaller portion

84 kcal

A simple, varied evening snack. Quantities reduced by 40% for educational reference.

Papaya84.0 g

36.1 kcal•9.1g carbs•0.4g protein•0.2g fat

Plain yogurt78.0 g

47.6 kcal•3.7g carbs•2.7g protein•2.6g fat

Meal summary

12.8g

Carbs

3.1g

Protein

2.8g

Fat

Papaya with yogurt and chia

186 kcal

A simple, varied snack.

Papaya150.0 g

64.5 kcal•16.2g carbs•0.8g protein•0.4g fat

Plain yogurt120.0 g

73.2 kcal•5.6g carbs•4.2g protein•4.0g fat

Chia10.0 g

48.6 kcal•4.2g carbs•1.7g protein•3.1g fat

Meal summary

26.0g

Carbs

6.7g

Protein

7.5g

Fat

Papaya with yogurt and chia - 20% larger portion

224 kcal

A simple, varied snack. Quantities increased by 20% for educational reference.

Papaya180.0 g

77.4 kcal•19.4g carbs•1.0g protein•0.5g fat

Plain yogurt144.0 g

87.8 kcal•6.7g carbs•5.0g protein•4.8g fat

Chia12.0 g

58.3 kcal•5.0g carbs•2.0g protein•3.7g fat

Meal summary

31.1g

Carbs

8.0g

Protein

9.0g

Fat

Papaya with yogurt and chia - 20% smaller portion

149 kcal

A simple, varied snack. Quantities reduced by 20% for educational reference.

Papaya120.0 g

51.6 kcal•13.0g carbs•0.6g protein•0.3g fat

Plain yogurt96.0 g

58.6 kcal•4.5g carbs•3.4g protein•3.2g fat

Chia8.0 g

38.9 kcal•3.4g carbs•1.4g protein•2.5g fat

Meal summary

20.9g

Carbs

5.4g

Protein

6.0g

Fat

Papaya with yogurt and chia - 40% larger portion

261 kcal

A simple, varied snack. Quantities increased by 40% for educational reference.

Papaya210.0 g

90.3 kcal•22.7g carbs•1.1g protein•0.6g fat

Plain yogurt168.0 g

102.5 kcal•7.8g carbs•5.9g protein•5.6g fat

Chia14.0 g

68.0 kcal•5.9g carbs•2.4g protein•4.3g fat

Meal summary

36.4g

Carbs

9.4g

Protein

10.5g

Fat

Papaya with yogurt and chia - 40% smaller portion

112 kcal

A simple, varied snack. Quantities reduced by 40% for educational reference.

Papaya90.0 g

38.7 kcal•9.7g carbs•0.5g protein•0.2g fat

Plain yogurt72.0 g

43.9 kcal•3.4g carbs•2.5g protein•2.4g fat

Chia6.0 g

29.2 kcal•2.5g carbs•1.0g protein•1.9g fat

Meal summary

15.6g

Carbs

4.0g

Protein

4.5g

Fat

Pasta with chicken and vegetables

522 kcal

A varied dinner with cooked foods.

Cooked pasta140.0 g

221.2 kcal•43.3g carbs•8.1g protein•1.3g fat

Grilled chicken120.0 g

198.0 kcal•0.0g carbs•37.2g protein•4.3g fat

Cooked vegetables130.0 g

58.5 kcal•11.7g carbs•2.6g protein•0.5g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

55.0g

Carbs

47.9g

Protein

11.1g

Fat

Pasta with chicken and vegetables - 20% larger portion

626 kcal

A varied dinner with cooked foods. Quantities increased by 20% for educational reference.

Cooked pasta168.0 g

265.4 kcal•52.0g carbs•9.7g protein•1.6g fat

Grilled chicken144.0 g

237.6 kcal•0.0g carbs•44.6g protein•5.2g fat

Cooked vegetables156.0 g

70.2 kcal•14.0g carbs•3.1g protein•0.6g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

66.0g

Carbs

57.4g

Protein

13.4g

Fat

Pasta with chicken and vegetables - 20% smaller portion

418 kcal

A varied dinner with cooked foods. Quantities reduced by 20% for educational reference.

Cooked pasta112.0 g

177.0 kcal•34.6g carbs•6.5g protein•1.0g fat

Grilled chicken96.0 g

158.4 kcal•0.0g carbs•29.8g protein•3.4g fat

Cooked vegetables104.0 g

46.8 kcal•9.4g carbs•2.1g protein•0.4g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

44.0g

Carbs

38.4g

Protein

8.8g

Fat

Pasta with chicken and vegetables - 40% larger portion

731 kcal

A varied dinner with cooked foods. Quantities increased by 40% for educational reference.

Cooked pasta196.0 g

309.7 kcal•60.6g carbs•11.3g protein•1.8g fat

Grilled chicken168.0 g

277.2 kcal•0.0g carbs•52.1g protein•6.0g fat

Cooked vegetables182.0 g

81.9 kcal•16.4g carbs•3.6g protein•0.7g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

77.0g

Carbs

67.0g

Protein

15.5g

Fat

Pasta with chicken and vegetables - 40% smaller portion

313 kcal

A varied dinner with cooked foods. Quantities reduced by 40% for educational reference.

Cooked pasta84.0 g

132.7 kcal•26.0g carbs•4.9g protein•0.8g fat

Grilled chicken72.0 g

118.8 kcal•0.0g carbs•22.3g protein•2.6g fat

Cooked vegetables78.0 g

35.1 kcal•7.0g carbs•1.6g protein•0.3g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

33.0g

Carbs

28.8g

Protein

6.7g

Fat

Pasta with ground beef and vegetables

665 kcal

A varied main meal.

Cooked pasta180.0 g

284.4 kcal•55.6g carbs•10.4g protein•1.6g fat

Lean ground beef130.0 g

282.1 kcal•0.0g carbs•33.9g protein•15.3g fat

Cooked vegetables120.0 g

54.0 kcal•10.8g carbs•2.4g protein•0.5g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

66.4g

Carbs

46.7g

Protein

22.4g

Fat

Pasta with ground beef and vegetables - 20% larger portion

798 kcal

A varied main meal. Quantities increased by 20% for educational reference.

Cooked pasta216.0 g

341.3 kcal•66.7g carbs•12.5g protein•1.9g fat

Lean ground beef156.0 g

338.5 kcal•0.0g carbs•40.7g protein•18.4g fat

Cooked vegetables144.0 g

64.8 kcal•13.0g carbs•2.9g protein•0.6g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

79.7g

Carbs

56.1g

Protein

26.9g

Fat

Pasta with ground beef and vegetables - 20% smaller portion

532 kcal

A varied main meal. Quantities reduced by 20% for educational reference.

Cooked pasta144.0 g

227.5 kcal•44.5g carbs•8.3g protein•1.3g fat

Lean ground beef104.0 g

225.7 kcal•0.0g carbs•27.1g protein•12.2g fat

Cooked vegetables96.0 g

43.2 kcal•8.6g carbs•1.9g protein•0.4g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

53.1g

Carbs

37.3g

Protein

17.9g

Fat

Pasta with ground beef and vegetables - 40% larger portion

931 kcal

A varied main meal. Quantities increased by 40% for educational reference.

Cooked pasta252.0 g

398.2 kcal•77.8g carbs•14.6g protein•2.2g fat

Lean ground beef182.0 g

394.9 kcal•0.0g carbs•47.5g protein•21.4g fat

Cooked vegetables168.0 g

75.6 kcal•15.1g carbs•3.4g protein•0.7g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

92.9g

Carbs

65.5g

Protein

31.3g

Fat

Pasta with ground beef and vegetables - 40% smaller portion

399 kcal

A varied main meal. Quantities reduced by 40% for educational reference.

Cooked pasta108.0 g

170.6 kcal•33.4g carbs•6.2g protein•1.0g fat

Lean ground beef78.0 g

169.3 kcal•0.0g carbs•20.3g protein•9.2g fat

Cooked vegetables72.0 g

32.4 kcal•6.5g carbs•1.4g protein•0.3g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

39.9g

Carbs

27.9g

Protein

13.5g

Fat

Pear with nuts

207 kcal

A simple, varied snack.

Pear150.0 g

85.5 kcal•22.8g carbs•0.6g protein•0.2g fat

Nuts20.0 g

121.4 kcal•4.2g carbs•4.0g protein•10.8g fat

Meal summary

27.0g

Carbs

4.6g

Protein

11.0g

Fat

Pear with nuts - 20% larger portion

248 kcal

A simple, varied snack. Quantities increased by 20% for educational reference.

Pear180.0 g

102.6 kcal•27.4g carbs•0.7g protein•0.2g fat

Nuts24.0 g

145.7 kcal•5.0g carbs•4.8g protein•13.0g fat

Meal summary

32.4g

Carbs

5.5g

Protein

13.2g

Fat

Pear with nuts - 20% smaller portion

166 kcal

A simple, varied snack. Quantities reduced by 20% for educational reference.

Pear120.0 g

68.4 kcal•18.2g carbs•0.5g protein•0.2g fat

Nuts16.0 g

97.1 kcal•3.4g carbs•3.2g protein•8.6g fat

Meal summary

21.6g

Carbs

3.7g

Protein

8.8g

Fat

Pear with nuts - 40% larger portion

290 kcal

A simple, varied snack. Quantities increased by 40% for educational reference.

Pear210.0 g

119.7 kcal•31.9g carbs•0.8g protein•0.3g fat

Nuts28.0 g

170.0 kcal•5.9g carbs•5.6g protein•15.1g fat

Meal summary

37.8g

Carbs

6.4g

Protein

15.4g

Fat

Pear with nuts - 40% smaller portion

124 kcal

A simple, varied snack. Quantities reduced by 40% for educational reference.

Pear90.0 g

51.3 kcal•13.7g carbs•0.4g protein•0.1g fat

Nuts12.0 g

72.8 kcal•2.5g carbs•2.4g protein•6.5g fat

Meal summary

16.2g

Carbs

2.8g

Protein

6.6g

Fat

Pear with yogurt

147 kcal

A simple, varied evening snack.

Pear130.0 g

74.1 kcal•19.8g carbs•0.5g protein•0.1g fat

Plain yogurt120.0 g

73.2 kcal•5.6g carbs•4.2g protein•4.0g fat

Meal summary

25.4g

Carbs

4.7g

Protein

4.1g

Fat

Pear with yogurt - 20% larger portion

177 kcal

A simple, varied evening snack. Quantities increased by 20% for educational reference.

Pear156.0 g

88.9 kcal•23.8g carbs•0.6g protein•0.1g fat

Plain yogurt144.0 g

87.8 kcal•6.7g carbs•5.0g protein•4.8g fat

Meal summary

30.5g

Carbs

5.6g

Protein

4.9g

Fat

Pear with yogurt - 20% smaller portion

118 kcal

A simple, varied evening snack. Quantities reduced by 20% for educational reference.

Pear104.0 g

59.3 kcal•15.8g carbs•0.4g protein•0.1g fat

Plain yogurt96.0 g

58.6 kcal•4.5g carbs•3.4g protein•3.2g fat

Meal summary

20.3g

Carbs

3.8g

Protein

3.3g

Fat

Pear with yogurt - 40% larger portion

206 kcal

A simple, varied evening snack. Quantities increased by 40% for educational reference.

Pear182.0 g

103.7 kcal•27.7g carbs•0.7g protein•0.1g fat

Plain yogurt168.0 g

102.5 kcal•7.8g carbs•5.9g protein•5.6g fat

Meal summary

35.5g

Carbs

6.6g

Protein

5.7g

Fat

Pear with yogurt - 40% smaller portion

88 kcal

A simple, varied evening snack. Quantities reduced by 40% for educational reference.

Pear78.0 g

44.5 kcal•11.9g carbs•0.3g protein•0.1g fat

Plain yogurt72.0 g

43.9 kcal•3.4g carbs•2.5g protein•2.4g fat

Meal summary

15.3g

Carbs

2.8g

Protein

2.5g

Fat

Potato with chicken and salad

446 kcal

A varied dinner with cooked foods.

Cooked potato180.0 g

156.6 kcal•36.2g carbs•3.4g protein•0.2g fat

Grilled chicken130.0 g

214.5 kcal•0.0g carbs•40.3g protein•4.7g fat

Green salad140.0 g

30.8 kcal•5.0g carbs•2.0g protein•0.3g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

41.2g

Carbs

45.7g

Protein

10.2g

Fat

Potato with chicken and salad - 20% larger portion

535 kcal

A varied dinner with cooked foods. Quantities increased by 20% for educational reference.

Cooked potato216.0 g

187.9 kcal•43.4g carbs•4.1g protein•0.2g fat

Grilled chicken156.0 g

257.4 kcal•0.0g carbs•48.4g protein•5.6g fat

Green salad168.0 g

37.0 kcal•6.0g carbs•2.4g protein•0.4g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

49.4g

Carbs

54.9g

Protein

12.2g

Fat

Potato with chicken and salad - 20% smaller portion

357 kcal

A varied dinner with cooked foods. Quantities reduced by 20% for educational reference.

Cooked potato144.0 g

125.3 kcal•29.0g carbs•2.7g protein•0.2g fat

Grilled chicken104.0 g

171.6 kcal•0.0g carbs•32.2g protein•3.8g fat

Green salad112.0 g

24.6 kcal•4.0g carbs•1.6g protein•0.2g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

33.0g

Carbs

36.5g

Protein

8.2g

Fat

Potato with chicken and salad - 40% larger portion

625 kcal

A varied dinner with cooked foods. Quantities increased by 40% for educational reference.

Cooked potato252.0 g

219.2 kcal•50.7g carbs•4.8g protein•0.3g fat

Grilled chicken182.0 g

300.3 kcal•0.0g carbs•56.4g protein•6.6g fat

Green salad196.0 g

43.1 kcal•7.0g carbs•2.8g protein•0.4g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

57.7g

Carbs

64.0g

Protein

14.3g

Fat

Potato with chicken and salad - 40% smaller portion

268 kcal

A varied dinner with cooked foods. Quantities reduced by 40% for educational reference.

Cooked potato108.0 g

94.0 kcal•21.7g carbs•2.0g protein•0.1g fat

Grilled chicken78.0 g

128.7 kcal•0.0g carbs•24.2g protein•2.8g fat

Green salad84.0 g

18.5 kcal•3.0g carbs•1.2g protein•0.2g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

24.7g

Carbs

27.4g

Protein

6.1g

Fat

Rice, beans, eggs and collard greens

454 kcal

A varied dinner with cooked foods.

Cooked white rice100.0 g

130.0 kcal•28.2g carbs•2.7g protein•0.3g fat

Cooked beans90.0 g

114.3 kcal•20.5g carbs•7.8g protein•0.5g fat

Egg100.0 g

143.0 kcal•0.7g carbs•12.6g protein•9.5g fat

Cooked collard greens80.0 g

22.4 kcal•4.5g carbs•1.5g protein•0.3g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

53.9g

Carbs

24.6g

Protein

15.6g

Fat

Rice, beans, eggs and collard greens - 20% larger portion

545 kcal

A varied dinner with cooked foods. Quantities increased by 20% for educational reference.

Cooked white rice120.0 g

156.0 kcal•33.8g carbs•3.2g protein•0.4g fat

Cooked beans108.0 g

137.2 kcal•24.6g carbs•9.4g protein•0.6g fat

Egg120.0 g

171.6 kcal•0.8g carbs•15.1g protein•11.4g fat

Cooked collard greens96.0 g

26.9 kcal•5.4g carbs•1.8g protein•0.4g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

64.6g

Carbs

29.5g

Protein

18.8g

Fat

Rice, beans, eggs and collard greens - 20% smaller portion

363 kcal

A varied dinner with cooked foods. Quantities reduced by 20% for educational reference.

Cooked white rice80.0 g

104.0 kcal•22.6g carbs•2.2g protein•0.2g fat

Cooked beans72.0 g

91.4 kcal•16.4g carbs•6.2g protein•0.4g fat

Egg80.0 g

114.4 kcal•0.6g carbs•10.1g protein•7.6g fat

Cooked collard greens64.0 g

17.9 kcal•3.6g carbs•1.2g protein•0.2g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

43.2g

Carbs

19.7g

Protein

12.4g

Fat

Rice, beans, eggs and collard greens - 40% larger portion

636 kcal

A varied dinner with cooked foods. Quantities increased by 40% for educational reference.

Cooked white rice140.0 g

182.0 kcal•39.5g carbs•3.8g protein•0.4g fat

Cooked beans126.0 g

160.0 kcal•28.7g carbs•10.9g protein•0.7g fat

Egg140.0 g

200.2 kcal•1.0g carbs•17.6g protein•13.3g fat

Cooked collard greens112.0 g

31.4 kcal•6.3g carbs•2.1g protein•0.4g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

75.5g

Carbs

34.4g

Protein

21.8g

Fat

Rice, beans, eggs and collard greens - 40% smaller portion

272 kcal

A varied dinner with cooked foods. Quantities reduced by 40% for educational reference.

Cooked white rice60.0 g

78.0 kcal•16.9g carbs•1.6g protein•0.2g fat

Cooked beans54.0 g

68.6 kcal•12.3g carbs•4.7g protein•0.3g fat

Egg60.0 g

85.8 kcal•0.4g carbs•7.6g protein•5.7g fat

Cooked collard greens48.0 g

13.4 kcal•2.7g carbs•0.9g protein•0.2g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

32.3g

Carbs

14.8g

Protein

9.4g

Fat

Spinach omelet with whole-wheat bread

325 kcal

A varied breakfast option.

Egg100.0 g

143.0 kcal•0.7g carbs•12.6g protein•9.5g fat

Cooked spinach60.0 g

13.8 kcal•2.3g carbs•1.8g protein•0.2g fat

Whole-wheat bread50.0 g

123.5 kcal•20.5g carbs•6.5g protein•2.1g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

23.5g

Carbs

20.9g

Protein

16.8g

Fat

Spinach omelet with whole-wheat bread - 20% larger portion

389 kcal

A varied breakfast option. Quantities increased by 20% for educational reference.

Egg120.0 g

171.6 kcal•0.8g carbs•15.1g protein•11.4g fat

Cooked spinach72.0 g

16.6 kcal•2.8g carbs•2.2g protein•0.2g fat

Whole-wheat bread60.0 g

148.2 kcal•24.6g carbs•7.8g protein•2.5g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

28.2g

Carbs

25.1g

Protein

20.1g

Fat

Spinach omelet with whole-wheat bread - 20% smaller portion

260 kcal

A varied breakfast option. Quantities reduced by 20% for educational reference.

Egg80.0 g

114.4 kcal•0.6g carbs•10.1g protein•7.6g fat

Cooked spinach48.0 g

11.0 kcal•1.8g carbs•1.4g protein•0.2g fat

Whole-wheat bread40.0 g

98.8 kcal•16.4g carbs•5.2g protein•1.7g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

18.8g

Carbs

16.7g

Protein

13.5g

Fat

Spinach omelet with whole-wheat bread - 40% larger portion

454 kcal

A varied breakfast option. Quantities increased by 40% for educational reference.

Egg140.0 g

200.2 kcal•1.0g carbs•17.6g protein•13.3g fat

Cooked spinach84.0 g

19.3 kcal•3.2g carbs•2.5g protein•0.3g fat

Whole-wheat bread70.0 g

172.9 kcal•28.7g carbs•9.1g protein•2.9g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

32.9g

Carbs

29.2g

Protein

23.5g

Fat

Spinach omelet with whole-wheat bread - 40% smaller portion

195 kcal

A varied breakfast option. Quantities reduced by 40% for educational reference.

Egg60.0 g

85.8 kcal•0.4g carbs•7.6g protein•5.7g fat

Cooked spinach36.0 g

8.3 kcal•1.4g carbs•1.1g protein•0.1g fat

Whole-wheat bread30.0 g

74.1 kcal•12.3g carbs•3.9g protein•1.3g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

14.1g

Carbs

12.6g

Protein

10.1g

Fat

Strawberries with yogurt

140 kcal

A simple, varied snack.

Strawberries150.0 g

48.0 kcal•11.6g carbs•1.0g protein•0.4g fat

Plain yogurt150.0 g

91.5 kcal•7.1g carbs•5.2g protein•4.9g fat

Meal summary

18.7g

Carbs

6.2g

Protein

5.3g

Fat

Strawberries with yogurt - 20% larger portion

167 kcal

A simple, varied snack. Quantities increased by 20% for educational reference.

Strawberries180.0 g

57.6 kcal•13.9g carbs•1.2g protein•0.5g fat

Plain yogurt180.0 g

109.8 kcal•8.5g carbs•6.2g protein•5.9g fat

Meal summary

22.4g

Carbs

7.4g

Protein

6.4g

Fat

Strawberries with yogurt - 20% smaller portion

112 kcal

A simple, varied snack. Quantities reduced by 20% for educational reference.

Strawberries120.0 g

38.4 kcal•9.3g carbs•0.8g protein•0.3g fat

Plain yogurt120.0 g

73.2 kcal•5.7g carbs•4.2g protein•3.9g fat

Meal summary

15.0g

Carbs

5.0g

Protein

4.2g

Fat

Strawberries with yogurt - 40% larger portion

195 kcal

A simple, varied snack. Quantities increased by 40% for educational reference.

Strawberries210.0 g

67.2 kcal•16.2g carbs•1.4g protein•0.6g fat

Plain yogurt210.0 g

128.1 kcal•9.9g carbs•7.3g protein•6.9g fat

Meal summary

26.1g

Carbs

8.7g

Protein

7.5g

Fat

Strawberries with yogurt - 40% smaller portion

84 kcal

A simple, varied snack. Quantities reduced by 40% for educational reference.

Strawberries90.0 g

28.8 kcal•7.0g carbs•0.6g protein•0.2g fat

Plain yogurt90.0 g

54.9 kcal•4.3g carbs•3.1g protein•2.9g fat

Meal summary

11.3g

Carbs

3.7g

Protein

3.1g

Fat

Strawberry and oat smoothie

286 kcal

A varied breakfast option.

Semi-skimmed milk250.0 ml

152.5 kcal•12.0g carbs•8.0g protein•8.2g fat

Strawberries120.0 g

38.4 kcal•9.2g carbs•0.8g protein•0.4g fat

Oats25.0 g

94.8 kcal•16.9g carbs•3.3g protein•1.6g fat

Meal summary

38.1g

Carbs

12.1g

Protein

10.2g

Fat

Strawberry and oat smoothie

187 kcal

A simple, varied evening snack.

Strawberries100.0 g

32.0 kcal•7.7g carbs•0.7g protein•0.3g fat

Semi-skimmed milk160.0 ml

97.6 kcal•7.7g carbs•5.1g protein•5.3g fat

Oats15.0 g

56.9 kcal•10.2g carbs•2.0g protein•1.0g fat

Meal summary

25.6g

Carbs

7.8g

Protein

6.6g

Fat

Strawberry and oat smoothie - 20% larger portion

343 kcal

A varied breakfast option. Quantities increased by 20% for educational reference.

Semi-skimmed milk300.0 ml

183.0 kcal•14.4g carbs•9.6g protein•9.8g fat

Strawberries144.0 g

46.1 kcal•11.0g carbs•1.0g protein•0.5g fat

Oats30.0 g

113.8 kcal•20.3g carbs•4.0g protein•1.9g fat

Meal summary

45.7g

Carbs

14.6g

Protein

12.2g

Fat

Strawberry and oat smoothie - 20% larger portion

224 kcal

A simple, varied evening snack. Quantities increased by 20% for educational reference.

Strawberries120.0 g

38.4 kcal•9.2g carbs•0.8g protein•0.4g fat

Semi-skimmed milk192.0 ml

117.1 kcal•9.2g carbs•6.1g protein•6.4g fat

Oats18.0 g

68.3 kcal•12.2g carbs•2.4g protein•1.2g fat

Meal summary

30.6g

Carbs

9.3g

Protein

8.0g

Fat

Strawberry and oat smoothie - 20% smaller portion

229 kcal

A varied breakfast option. Quantities reduced by 20% for educational reference.

Semi-skimmed milk200.0 ml

122.0 kcal•9.6g carbs•6.4g protein•6.6g fat

Strawberries96.0 g

30.7 kcal•7.4g carbs•0.6g protein•0.3g fat

Oats20.0 g

75.8 kcal•13.5g carbs•2.6g protein•1.3g fat

Meal summary

30.5g

Carbs

9.6g

Protein

8.2g

Fat

Strawberry and oat smoothie - 20% smaller portion

149 kcal

A simple, varied evening snack. Quantities reduced by 20% for educational reference.

Strawberries80.0 g

25.6 kcal•6.2g carbs•0.6g protein•0.2g fat

Semi-skimmed milk128.0 ml

78.1 kcal•6.2g carbs•4.1g protein•4.2g fat

Oats12.0 g

45.5 kcal•8.2g carbs•1.6g protein•0.8g fat

Meal summary

20.6g

Carbs

6.3g

Protein

5.2g

Fat

Strawberry and oat smoothie - 40% larger portion

400 kcal

A varied breakfast option. Quantities increased by 40% for educational reference.

Semi-skimmed milk350.0 ml

213.5 kcal•16.8g carbs•11.2g protein•11.5g fat

Strawberries168.0 g

53.8 kcal•12.9g carbs•1.1g protein•0.6g fat

Oats35.0 g

132.7 kcal•23.7g carbs•4.6g protein•2.2g fat

Meal summary

53.4g

Carbs

16.9g

Protein

14.3g

Fat

Strawberry and oat smoothie - 40% larger portion

261 kcal

A simple, varied evening snack. Quantities increased by 40% for educational reference.

Strawberries140.0 g

44.8 kcal•10.8g carbs•1.0g protein•0.4g fat

Semi-skimmed milk224.0 ml

136.6 kcal•10.8g carbs•7.1g protein•7.4g fat

Oats21.0 g

79.7 kcal•14.3g carbs•2.8g protein•1.4g fat

Meal summary

35.9g

Carbs

10.9g

Protein

9.2g

Fat

Strawberry and oat smoothie - 40% smaller portion

171 kcal

A varied breakfast option. Quantities reduced by 40% for educational reference.

Semi-skimmed milk150.0 ml

91.5 kcal•7.2g carbs•4.8g protein•4.9g fat

Strawberries72.0 g

23.0 kcal•5.5g carbs•0.5g protein•0.2g fat

Oats15.0 g

56.9 kcal•10.1g carbs•2.0g protein•1.0g fat

Meal summary

22.8g

Carbs

7.3g

Protein

6.1g

Fat

Strawberry and oat smoothie - 40% smaller portion

112 kcal

A simple, varied evening snack. Quantities reduced by 40% for educational reference.

Strawberries60.0 g

19.2 kcal•4.6g carbs•0.4g protein•0.2g fat

Semi-skimmed milk96.0 ml

58.6 kcal•4.6g carbs•3.1g protein•3.2g fat

Oats9.0 g

34.1 kcal•6.1g carbs•1.2g protein•0.6g fat

Meal summary

15.3g

Carbs

4.7g

Protein

4.0g

Fat

Tapioca crepe with banana

245 kcal

A varied afternoon snack.

Tapioca crepe50.0 g

165.0 kcal•41.0g carbs•0.1g protein•0.1g fat

Banana90.0 g

80.1 kcal•20.5g carbs•1.0g protein•0.3g fat

Meal summary

61.5g

Carbs

1.1g

Protein

0.4g

Fat

Tapioca crepe with banana - 20% larger portion

294 kcal

A varied afternoon snack. Quantities increased by 20% for educational reference.

Tapioca crepe60.0 g

198.0 kcal•49.2g carbs•0.1g protein•0.1g fat

Banana108.0 g

96.1 kcal•24.6g carbs•1.2g protein•0.4g fat

Meal summary

73.8g

Carbs

1.3g

Protein

0.5g

Fat

Tapioca crepe with banana - 20% smaller portion

196 kcal

A varied afternoon snack. Quantities reduced by 20% for educational reference.

Tapioca crepe40.0 g

132.0 kcal•32.8g carbs•0.1g protein•0.1g fat

Banana72.0 g

64.1 kcal•16.4g carbs•0.8g protein•0.2g fat

Meal summary

49.2g

Carbs

0.9g

Protein

0.3g

Fat

Tapioca crepe with banana - 40% larger portion

343 kcal

A varied afternoon snack. Quantities increased by 40% for educational reference.

Tapioca crepe70.0 g

231.0 kcal•57.4g carbs•0.1g protein•0.1g fat

Banana126.0 g

112.1 kcal•28.7g carbs•1.4g protein•0.4g fat

Meal summary

86.1g

Carbs

1.5g

Protein

0.5g

Fat

Tapioca crepe with banana - 40% smaller portion

147 kcal

A varied afternoon snack. Quantities reduced by 40% for educational reference.

Tapioca crepe30.0 g

99.0 kcal•24.6g carbs•0.1g protein•0.1g fat

Banana54.0 g

48.1 kcal•12.3g carbs•0.6g protein•0.2g fat

Meal summary

36.9g

Carbs

0.7g

Protein

0.3g

Fat

Tapioca crepe with cheese and tomato

327 kcal

A varied afternoon snack.

Tapioca crepe55.0 g

181.5 kcal•45.1g carbs•0.1g protein•0.1g fat

Minas fresh cheese35.0 g

92.4 kcal•1.1g carbs•6.1g protein•7.1g fat

Tomato50.0 g

9.0 kcal•1.9g carbs•0.5g protein•0.1g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

48.1g

Carbs

6.7g

Protein

12.3g

Fat

Tapioca crepe with cheese and tomato - 20% larger portion

393 kcal

A varied afternoon snack. Quantities increased by 20% for educational reference.

Tapioca crepe66.0 g

217.8 kcal•54.1g carbs•0.1g protein•0.1g fat

Minas fresh cheese42.0 g

110.9 kcal•1.3g carbs•7.3g protein•8.5g fat

Tomato60.0 g

10.8 kcal•2.3g carbs•0.6g protein•0.1g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

57.7g

Carbs

8.0g

Protein

14.7g

Fat

Tapioca crepe with cheese and tomato - 20% smaller portion

262 kcal

A varied afternoon snack. Quantities reduced by 20% for educational reference.

Tapioca crepe44.0 g

145.2 kcal•36.1g carbs•0.1g protein•0.1g fat

Minas fresh cheese28.0 g

73.9 kcal•0.9g carbs•4.9g protein•5.7g fat

Tomato40.0 g

7.2 kcal•1.5g carbs•0.4g protein•0.1g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

38.5g

Carbs

5.4g

Protein

9.9g

Fat

Tapioca crepe with cheese and tomato - 40% larger portion

458 kcal

A varied afternoon snack. Quantities increased by 40% for educational reference.

Tapioca crepe77.0 g

254.1 kcal•63.1g carbs•0.1g protein•0.1g fat

Minas fresh cheese49.0 g

129.4 kcal•1.5g carbs•8.5g protein•9.9g fat

Tomato70.0 g

12.6 kcal•2.7g carbs•0.7g protein•0.1g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

67.3g

Carbs

9.3g

Protein

17.1g

Fat

Tapioca crepe with cheese and tomato - 40% smaller portion

196 kcal

A varied afternoon snack. Quantities reduced by 40% for educational reference.

Tapioca crepe33.0 g

108.9 kcal•27.1g carbs•0.1g protein•0.1g fat

Minas fresh cheese21.0 g

55.4 kcal•0.7g carbs•3.7g protein•4.3g fat

Tomato30.0 g

5.4 kcal•1.1g carbs•0.3g protein•0.1g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

28.9g

Carbs

4.1g

Protein

7.5g

Fat

Tapioca crepe with chicken

341 kcal

A varied afternoon snack.

Tapioca crepe55.0 g

181.5 kcal•45.1g carbs•0.1g protein•0.1g fat

Grilled chicken70.0 g

115.5 kcal•0.0g carbs•21.7g protein•2.5g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

45.1g

Carbs

21.8g

Protein

7.6g

Fat

Tapioca crepe with chicken - 20% larger portion

409 kcal

A varied afternoon snack. Quantities increased by 20% for educational reference.

Tapioca crepe66.0 g

217.8 kcal•54.1g carbs•0.1g protein•0.1g fat

Grilled chicken84.0 g

138.6 kcal•0.0g carbs•26.0g protein•3.0g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

54.1g

Carbs

26.1g

Protein

9.1g

Fat

Tapioca crepe with chicken - 20% smaller portion

273 kcal

A varied afternoon snack. Quantities reduced by 20% for educational reference.

Tapioca crepe44.0 g

145.2 kcal•36.1g carbs•0.1g protein•0.1g fat

Grilled chicken56.0 g

92.4 kcal•0.0g carbs•17.4g protein•2.0g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

36.1g

Carbs

17.5g

Protein

6.1g

Fat

Tapioca crepe with chicken - 40% larger portion

478 kcal

A varied afternoon snack. Quantities increased by 40% for educational reference.

Tapioca crepe77.0 g

254.1 kcal•63.1g carbs•0.1g protein•0.1g fat

Grilled chicken98.0 g

161.7 kcal•0.0g carbs•30.4g protein•3.5g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

63.1g

Carbs

30.5g

Protein

10.6g

Fat

Tapioca crepe with chicken - 40% smaller portion

205 kcal

A varied afternoon snack. Quantities reduced by 40% for educational reference.

Tapioca crepe33.0 g

108.9 kcal•27.1g carbs•0.1g protein•0.1g fat

Grilled chicken42.0 g

69.3 kcal•0.0g carbs•13.0g protein•1.5g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

27.1g

Carbs

13.1g

Protein

4.6g

Fat

Tapioca crepe with chicken and cheese

424 kcal

A varied breakfast option.

Tapioca crepe60.0 g

198.0 kcal•49.2g carbs•0.1g protein•0.1g fat

Grilled chicken70.0 g

115.5 kcal•0.0g carbs•21.7g protein•2.5g fat

Minas fresh cheese25.0 g

66.0 kcal•0.8g carbs•4.3g protein•5.0g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

50.0g

Carbs

26.1g

Protein

12.6g

Fat

Tapioca crepe with chicken and cheese - 20% larger portion

508 kcal

A varied breakfast option. Quantities increased by 20% for educational reference.

Tapioca crepe72.0 g

237.6 kcal•59.0g carbs•0.1g protein•0.1g fat

Grilled chicken84.0 g

138.6 kcal•0.0g carbs•26.0g protein•3.0g fat

Minas fresh cheese30.0 g

79.2 kcal•1.0g carbs•5.2g protein•6.0g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

60.0g

Carbs

31.3g

Protein

15.1g

Fat

Tapioca crepe with chicken and cheese - 20% smaller portion

339 kcal

A varied breakfast option. Quantities reduced by 20% for educational reference.

Tapioca crepe48.0 g

158.4 kcal•39.4g carbs•0.1g protein•0.1g fat

Grilled chicken56.0 g

92.4 kcal•0.0g carbs•17.4g protein•2.0g fat

Minas fresh cheese20.0 g

52.8 kcal•0.6g carbs•3.4g protein•4.0g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

40.0g

Carbs

20.9g

Protein

10.1g

Fat

Tapioca crepe with chicken and cheese - 40% larger portion

593 kcal

A varied breakfast option. Quantities increased by 40% for educational reference.

Tapioca crepe84.0 g

277.2 kcal•68.9g carbs•0.1g protein•0.1g fat

Grilled chicken98.0 g

161.7 kcal•0.0g carbs•30.4g protein•3.5g fat

Minas fresh cheese35.0 g

92.4 kcal•1.1g carbs•6.0g protein•7.0g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

70.0g

Carbs

36.5g

Protein

17.6g

Fat

Tapioca crepe with chicken and cheese - 40% smaller portion

254 kcal

A varied breakfast option. Quantities reduced by 40% for educational reference.

Tapioca crepe36.0 g

118.8 kcal•29.5g carbs•0.1g protein•0.1g fat

Grilled chicken42.0 g

69.3 kcal•0.0g carbs•13.0g protein•1.5g fat

Minas fresh cheese15.0 g

39.6 kcal•0.5g carbs•2.6g protein•3.0g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

30.0g

Carbs

15.7g

Protein

7.6g

Fat

Tapioca crepe with egg and papaya

365 kcal

A varied breakfast option.

Tapioca crepe60.0 g

198.0 kcal•49.2g carbs•0.1g protein•0.1g fat

Egg50.0 g

71.5 kcal•0.3g carbs•6.3g protein•4.8g fat

Papaya120.0 g

51.6 kcal•13.0g carbs•0.6g protein•0.4g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

62.5g

Carbs

7.0g

Protein

10.3g

Fat

Tapioca crepe with egg and papaya - 20% larger portion

438 kcal

A varied breakfast option. Quantities increased by 20% for educational reference.

Tapioca crepe72.0 g

237.6 kcal•59.0g carbs•0.1g protein•0.1g fat

Egg60.0 g

85.8 kcal•0.4g carbs•7.6g protein•5.8g fat

Papaya144.0 g

61.9 kcal•15.6g carbs•0.7g protein•0.5g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

75.0g

Carbs

8.4g

Protein

12.4g

Fat

Tapioca crepe with egg and papaya - 20% smaller portion

292 kcal

A varied breakfast option. Quantities reduced by 20% for educational reference.

Tapioca crepe48.0 g

158.4 kcal•39.4g carbs•0.1g protein•0.1g fat

Egg40.0 g

57.2 kcal•0.2g carbs•5.0g protein•3.8g fat

Papaya96.0 g

41.3 kcal•10.4g carbs•0.5g protein•0.3g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

50.0g

Carbs

5.6g

Protein

8.2g

Fat

Tapioca crepe with egg and papaya - 40% larger portion

511 kcal

A varied breakfast option. Quantities increased by 40% for educational reference.

Tapioca crepe84.0 g

277.2 kcal•68.9g carbs•0.1g protein•0.1g fat

Egg70.0 g

100.1 kcal•0.4g carbs•8.8g protein•6.7g fat

Papaya168.0 g

72.2 kcal•18.2g carbs•0.8g protein•0.6g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

87.5g

Carbs

9.7g

Protein

14.4g

Fat

Tapioca crepe with egg and papaya - 40% smaller portion

219 kcal

A varied breakfast option. Quantities reduced by 40% for educational reference.

Tapioca crepe36.0 g

118.8 kcal•29.5g carbs•0.1g protein•0.1g fat

Egg30.0 g

42.9 kcal•0.2g carbs•3.8g protein•2.9g fat

Papaya72.0 g

31.0 kcal•7.8g carbs•0.4g protein•0.2g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

37.5g

Carbs

4.3g

Protein

6.2g

Fat

Tapioca crepe with fresh cheese

284 kcal

A simple, varied snack.

Tapioca crepe50.0 g

165.0 kcal•41.0g carbs•0.1g protein•0.1g fat

Minas fresh cheese35.0 g

92.4 kcal•1.1g carbs•6.1g protein•7.1g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

42.1g

Carbs

6.2g

Protein

10.2g

Fat

Tapioca crepe with fresh cheese - 20% larger portion

341 kcal

A simple, varied snack. Quantities increased by 20% for educational reference.

Tapioca crepe60.0 g

198.0 kcal•49.2g carbs•0.1g protein•0.1g fat

Minas fresh cheese42.0 g

110.9 kcal•1.3g carbs•7.3g protein•8.5g fat

Olive oil3.6 g

31.8 kcal•0.0g carbs•0.0g protein•3.6g fat

Meal summary

50.5g

Carbs

7.4g

Protein

12.2g

Fat

Tapioca crepe with fresh cheese - 20% smaller portion

227 kcal

A simple, varied snack. Quantities reduced by 20% for educational reference.

Tapioca crepe40.0 g

132.0 kcal•32.8g carbs•0.1g protein•0.1g fat

Minas fresh cheese28.0 g

73.9 kcal•0.9g carbs•4.9g protein•5.7g fat

Olive oil2.4 g

21.2 kcal•0.0g carbs•0.0g protein•2.4g fat

Meal summary

33.7g

Carbs

5.0g

Protein

8.2g

Fat

Tapioca crepe with fresh cheese - 40% larger portion

398 kcal

A simple, varied snack. Quantities increased by 40% for educational reference.

Tapioca crepe70.0 g

231.0 kcal•57.4g carbs•0.1g protein•0.1g fat

Minas fresh cheese49.0 g

129.4 kcal•1.5g carbs•8.5g protein•9.9g fat

Olive oil4.2 g

37.1 kcal•0.0g carbs•0.0g protein•4.2g fat

Meal summary

58.9g

Carbs

8.6g

Protein

14.2g

Fat

Tapioca crepe with fresh cheese - 40% smaller portion

170 kcal

A simple, varied snack. Quantities reduced by 40% for educational reference.

Tapioca crepe30.0 g

99.0 kcal•24.6g carbs•0.1g protein•0.1g fat

Minas fresh cheese21.0 g

55.4 kcal•0.7g carbs•3.7g protein•4.3g fat

Olive oil1.8 g

15.9 kcal•0.0g carbs•0.0g protein•1.8g fat

Meal summary

25.3g

Carbs

3.8g

Protein

6.2g

Fat

Tilapia with cassava and vegetables

517 kcal

A varied main meal.

Baked tilapia170.0 g

217.6 kcal•0.0g carbs•44.2g protein•4.6g fat

Cooked cassava150.0 g

187.5 kcal•45.2g carbs•1.5g protein•0.4g fat

Cooked vegetables150.0 g

67.5 kcal•13.5g carbs•3.0g protein•0.6g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

58.7g

Carbs

48.7g

Protein

10.6g

Fat

Tilapia with cassava and vegetables - 20% larger portion

620 kcal

A varied main meal. Quantities increased by 20% for educational reference.

Baked tilapia204.0 g

261.1 kcal•0.0g carbs•53.0g protein•5.5g fat

Cooked cassava180.0 g

225.0 kcal•54.2g carbs•1.8g protein•0.5g fat

Cooked vegetables180.0 g

81.0 kcal•16.2g carbs•3.6g protein•0.7g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

70.4g

Carbs

58.4g

Protein

12.7g

Fat

Tilapia with cassava and vegetables - 20% smaller portion

414 kcal

A varied main meal. Quantities reduced by 20% for educational reference.

Baked tilapia136.0 g

174.1 kcal•0.0g carbs•35.4g protein•3.7g fat

Cooked cassava120.0 g

150.0 kcal•36.2g carbs•1.2g protein•0.3g fat

Cooked vegetables120.0 g

54.0 kcal•10.8g carbs•2.4g protein•0.5g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

47.0g

Carbs

39.0g

Protein

8.5g

Fat

Tilapia with cassava and vegetables - 40% larger portion

724 kcal

A varied main meal. Quantities increased by 40% for educational reference.

Baked tilapia238.0 g

304.6 kcal•0.0g carbs•61.9g protein•6.4g fat

Cooked cassava210.0 g

262.5 kcal•63.3g carbs•2.1g protein•0.6g fat

Cooked vegetables210.0 g

94.5 kcal•18.9g carbs•4.2g protein•0.8g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

82.2g

Carbs

68.2g

Protein

14.8g

Fat

Tilapia with cassava and vegetables - 40% smaller portion

310 kcal

A varied main meal. Quantities reduced by 40% for educational reference.

Baked tilapia102.0 g

130.6 kcal•0.0g carbs•26.5g protein•2.8g fat

Cooked cassava90.0 g

112.5 kcal•27.1g carbs•0.9g protein•0.2g fat

Cooked vegetables90.0 g

40.5 kcal•8.1g carbs•1.8g protein•0.4g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

35.2g

Carbs

29.2g

Protein

6.4g

Fat

Tilapia with potato and broccoli

421 kcal

A varied dinner with cooked foods.

Baked tilapia150.0 g

192.0 kcal•0.0g carbs•39.0g protein•4.1g fat

Cooked potato160.0 g

139.2 kcal•32.2g carbs•3.0g protein•0.2g fat

Broccoli130.0 g

45.5 kcal•9.4g carbs•3.1g protein•0.5g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

41.6g

Carbs

45.1g

Protein

9.8g

Fat

Tilapia with potato and broccoli - 20% larger portion

505 kcal

A varied dinner with cooked foods. Quantities increased by 20% for educational reference.

Baked tilapia180.0 g

230.4 kcal•0.0g carbs•46.8g protein•4.9g fat

Cooked potato192.0 g

167.0 kcal•38.6g carbs•3.6g protein•0.2g fat

Broccoli156.0 g

54.6 kcal•11.3g carbs•3.7g protein•0.6g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

49.9g

Carbs

54.1g

Protein

11.7g

Fat

Tilapia with potato and broccoli - 20% smaller portion

337 kcal

A varied dinner with cooked foods. Quantities reduced by 20% for educational reference.

Baked tilapia120.0 g

153.6 kcal•0.0g carbs•31.2g protein•3.3g fat

Cooked potato128.0 g

111.4 kcal•25.8g carbs•2.4g protein•0.2g fat

Broccoli104.0 g

36.4 kcal•7.5g carbs•2.5g protein•0.4g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

33.3g

Carbs

36.1g

Protein

7.9g

Fat

Tilapia with potato and broccoli - 40% larger portion

589 kcal

A varied dinner with cooked foods. Quantities increased by 40% for educational reference.

Baked tilapia210.0 g

268.8 kcal•0.0g carbs•54.6g protein•5.7g fat

Cooked potato224.0 g

194.9 kcal•45.1g carbs•4.2g protein•0.3g fat

Broccoli182.0 g

63.7 kcal•13.2g carbs•4.3g protein•0.7g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

58.3g

Carbs

63.1g

Protein

13.7g

Fat

Tilapia with potato and broccoli - 40% smaller portion

253 kcal

A varied dinner with cooked foods. Quantities reduced by 40% for educational reference.

Baked tilapia90.0 g

115.2 kcal•0.0g carbs•23.4g protein•2.5g fat

Cooked potato96.0 g

83.5 kcal•19.3g carbs•1.8g protein•0.1g fat

Broccoli78.0 g

27.3 kcal•5.6g carbs•1.9g protein•0.3g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

24.9g

Carbs

27.1g

Protein

5.9g

Fat

Tilapia with pumpkin and green beans

331 kcal

A varied dinner with cooked foods.

Baked tilapia160.0 g

204.8 kcal•0.0g carbs•41.6g protein•4.3g fat

Cooked pumpkin200.0 g

40.0 kcal•9.8g carbs•1.4g protein•0.2g fat

Cooked green beans120.0 g

42.0 kcal•9.5g carbs•2.3g protein•0.4g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

19.3g

Carbs

45.3g

Protein

9.9g

Fat

Tilapia with pumpkin and green beans - 20% larger portion

397 kcal

A varied dinner with cooked foods. Quantities increased by 20% for educational reference.

Baked tilapia192.0 g

245.8 kcal•0.0g carbs•49.9g protein•5.2g fat

Cooked pumpkin240.0 g

48.0 kcal•11.8g carbs•1.7g protein•0.2g fat

Cooked green beans144.0 g

50.4 kcal•11.4g carbs•2.8g protein•0.5g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

23.2g

Carbs

54.4g

Protein

11.9g

Fat

Tilapia with pumpkin and green beans - 20% smaller portion

265 kcal

A varied dinner with cooked foods. Quantities reduced by 20% for educational reference.

Baked tilapia128.0 g

163.8 kcal•0.0g carbs•33.3g protein•3.4g fat

Cooked pumpkin160.0 g

32.0 kcal•7.8g carbs•1.1g protein•0.2g fat

Cooked green beans96.0 g

33.6 kcal•7.6g carbs•1.8g protein•0.3g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

15.4g

Carbs

36.2g

Protein

7.9g

Fat

Tilapia with pumpkin and green beans - 40% larger portion

463 kcal

A varied dinner with cooked foods. Quantities increased by 40% for educational reference.

Baked tilapia224.0 g

286.7 kcal•0.0g carbs•58.2g protein•6.0g fat

Cooked pumpkin280.0 g

56.0 kcal•13.7g carbs•2.0g protein•0.3g fat

Cooked green beans168.0 g

58.8 kcal•13.3g carbs•3.2g protein•0.6g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

27.0g

Carbs

63.4g

Protein

13.9g

Fat

Tilapia with pumpkin and green beans - 40% smaller portion

199 kcal

A varied dinner with cooked foods. Quantities reduced by 40% for educational reference.

Baked tilapia96.0 g

122.9 kcal•0.0g carbs•25.0g protein•2.6g fat

Cooked pumpkin120.0 g

24.0 kcal•5.9g carbs•0.8g protein•0.1g fat

Cooked green beans72.0 g

25.2 kcal•5.7g carbs•1.4g protein•0.2g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

11.6g

Carbs

27.2g

Protein

5.9g

Fat

Tilapia with rice and salad

405 kcal

A varied dinner with cooked foods.

Baked tilapia150.0 g

192.0 kcal•0.0g carbs•39.0g protein•4.1g fat

Cooked brown rice110.0 g

135.3 kcal•28.2g carbs•3.0g protein•1.1g fat

Green salad150.0 g

33.0 kcal•5.4g carbs•2.1g protein•0.3g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

33.6g

Carbs

44.1g

Protein

10.5g

Fat

Tilapia with rice and salad - 20% larger portion

485 kcal

A varied dinner with cooked foods. Quantities increased by 20% for educational reference.

Baked tilapia180.0 g

230.4 kcal•0.0g carbs•46.8g protein•4.9g fat

Cooked brown rice132.0 g

162.4 kcal•33.8g carbs•3.6g protein•1.3g fat

Green salad180.0 g

39.6 kcal•6.5g carbs•2.5g protein•0.4g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

40.3g

Carbs

52.9g

Protein

12.6g

Fat

Tilapia with rice and salad - 20% smaller portion

324 kcal

A varied dinner with cooked foods. Quantities reduced by 20% for educational reference.

Baked tilapia120.0 g

153.6 kcal•0.0g carbs•31.2g protein•3.3g fat

Cooked brown rice88.0 g

108.2 kcal•22.6g carbs•2.4g protein•0.9g fat

Green salad120.0 g

26.4 kcal•4.3g carbs•1.7g protein•0.2g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

26.9g

Carbs

35.3g

Protein

8.4g

Fat

Tilapia with rice and salad - 40% larger portion

566 kcal

A varied dinner with cooked foods. Quantities increased by 40% for educational reference.

Baked tilapia210.0 g

268.8 kcal•0.0g carbs•54.6g protein•5.7g fat

Cooked brown rice154.0 g

189.4 kcal•39.5g carbs•4.2g protein•1.5g fat

Green salad210.0 g

46.2 kcal•7.6g carbs•2.9g protein•0.4g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

47.1g

Carbs

61.7g

Protein

14.6g

Fat

Tilapia with rice and salad - 40% smaller portion

243 kcal

A varied dinner with cooked foods. Quantities reduced by 40% for educational reference.

Baked tilapia90.0 g

115.2 kcal•0.0g carbs•23.4g protein•2.5g fat

Cooked brown rice66.0 g

81.2 kcal•16.9g carbs•1.8g protein•0.7g fat

Green salad90.0 g

19.8 kcal•3.2g carbs•1.3g protein•0.2g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

20.1g

Carbs

26.5g

Protein

6.4g

Fat

Tilapia with rice, beans and broccoli

561 kcal

A varied main meal.

Baked tilapia160.0 g

204.8 kcal•0.0g carbs•41.6g protein•4.3g fat

Cooked white rice120.0 g

156.0 kcal•33.8g carbs•3.2g protein•0.4g fat

Cooked beans90.0 g

114.3 kcal•20.5g carbs•7.8g protein•0.5g fat

Broccoli120.0 g

42.0 kcal•8.6g carbs•2.9g protein•0.5g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

62.9g

Carbs

55.5g

Protein

10.7g

Fat

Tilapia with rice, beans and broccoli - 20% larger portion

674 kcal

A varied main meal. Quantities increased by 20% for educational reference.

Baked tilapia192.0 g

245.8 kcal•0.0g carbs•49.9g protein•5.2g fat

Cooked white rice144.0 g

187.2 kcal•40.6g carbs•3.8g protein•0.5g fat

Cooked beans108.0 g

137.2 kcal•24.6g carbs•9.4g protein•0.6g fat

Broccoli144.0 g

50.4 kcal•10.3g carbs•3.5g protein•0.6g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

75.5g

Carbs

66.6g

Protein

12.9g

Fat

Tilapia with rice, beans and broccoli - 20% smaller portion

449 kcal

A varied main meal. Quantities reduced by 20% for educational reference.

Baked tilapia128.0 g

163.8 kcal•0.0g carbs•33.3g protein•3.4g fat

Cooked white rice96.0 g

124.8 kcal•27.0g carbs•2.6g protein•0.3g fat

Cooked beans72.0 g

91.4 kcal•16.4g carbs•6.2g protein•0.4g fat

Broccoli96.0 g

33.6 kcal•6.9g carbs•2.3g protein•0.4g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

50.3g

Carbs

44.4g

Protein

8.5g

Fat

Tilapia with rice, beans and broccoli - 40% larger portion

786 kcal

A varied main meal. Quantities increased by 40% for educational reference.

Baked tilapia224.0 g

286.7 kcal•0.0g carbs•58.2g protein•6.0g fat

Cooked white rice168.0 g

218.4 kcal•47.3g carbs•4.5g protein•0.6g fat

Cooked beans126.0 g

160.0 kcal•28.7g carbs•10.9g protein•0.7g fat

Broccoli168.0 g

58.8 kcal•12.0g carbs•4.1g protein•0.7g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

88.0g

Carbs

77.7g

Protein

15.0g

Fat

Tilapia with rice, beans and broccoli - 40% smaller portion

337 kcal

A varied main meal. Quantities reduced by 40% for educational reference.

Baked tilapia96.0 g

122.9 kcal•0.0g carbs•25.0g protein•2.6g fat

Cooked white rice72.0 g

93.6 kcal•20.3g carbs•1.9g protein•0.2g fat

Cooked beans54.0 g

68.6 kcal•12.3g carbs•4.7g protein•0.3g fat

Broccoli72.0 g

25.2 kcal•5.2g carbs•1.7g protein•0.3g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

37.8g

Carbs

33.3g

Protein

6.4g

Fat

Tilapia with sweet potato and salad

450 kcal

A varied main meal.

Baked tilapia170.0 g

217.6 kcal•0.0g carbs•44.2g protein•4.6g fat

Cooked sweet potato180.0 g

154.8 kcal•36.2g carbs•2.9g protein•0.2g fat

Green salad150.0 g

33.0 kcal•5.4g carbs•2.1g protein•0.3g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

41.6g

Carbs

49.2g

Protein

10.1g

Fat

Tilapia with sweet potato and salad - 20% larger portion

540 kcal

A varied main meal. Quantities increased by 20% for educational reference.

Baked tilapia204.0 g

261.1 kcal•0.0g carbs•53.0g protein•5.5g fat

Cooked sweet potato216.0 g

185.8 kcal•43.4g carbs•3.5g protein•0.2g fat

Green salad180.0 g

39.6 kcal•6.5g carbs•2.5g protein•0.4g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

49.9g

Carbs

59.0g

Protein

12.1g

Fat

Tilapia with sweet potato and salad - 20% smaller portion

360 kcal

A varied main meal. Quantities reduced by 20% for educational reference.

Baked tilapia136.0 g

174.1 kcal•0.0g carbs•35.4g protein•3.7g fat

Cooked sweet potato144.0 g

123.8 kcal•29.0g carbs•2.3g protein•0.2g fat

Green salad120.0 g

26.4 kcal•4.3g carbs•1.7g protein•0.2g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

33.3g

Carbs

39.4g

Protein

8.1g

Fat

Tilapia with sweet potato and salad - 40% larger portion

629 kcal

A varied main meal. Quantities increased by 40% for educational reference.

Baked tilapia238.0 g

304.6 kcal•0.0g carbs•61.9g protein•6.4g fat

Cooked sweet potato252.0 g

216.7 kcal•50.7g carbs•4.1g protein•0.3g fat

Green salad210.0 g

46.2 kcal•7.6g carbs•2.9g protein•0.4g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

58.3g

Carbs

68.9g

Protein

14.1g

Fat

Tilapia with sweet potato and salad - 40% smaller portion

270 kcal

A varied main meal. Quantities reduced by 40% for educational reference.

Baked tilapia102.0 g

130.6 kcal•0.0g carbs•26.5g protein•2.8g fat

Cooked sweet potato108.0 g

92.9 kcal•21.7g carbs•1.7g protein•0.1g fat

Green salad90.0 g

19.8 kcal•3.2g carbs•1.3g protein•0.2g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

24.9g

Carbs

29.5g

Protein

6.1g

Fat

Tomato and cheese omelet with papaya

329 kcal

A varied breakfast option.

Egg100.0 g

143.0 kcal•0.7g carbs•12.6g protein•9.5g fat

Tomato60.0 g

10.8 kcal•2.3g carbs•0.5g protein•0.1g fat

Minas fresh cheese30.0 g

79.2 kcal•1.0g carbs•5.2g protein•6.1g fat

Papaya120.0 g

51.6 kcal•13.0g carbs•0.6g protein•0.4g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

17.0g

Carbs

18.9g

Protein

21.1g

Fat

Tomato and cheese omelet with papaya - 20% larger portion

395 kcal

A varied breakfast option. Quantities increased by 20% for educational reference.

Egg120.0 g

171.6 kcal•0.8g carbs•15.1g protein•11.4g fat

Tomato72.0 g

13.0 kcal•2.8g carbs•0.6g protein•0.1g fat

Minas fresh cheese36.0 g

95.0 kcal•1.2g carbs•6.2g protein•7.3g fat

Papaya144.0 g

61.9 kcal•15.6g carbs•0.7g protein•0.5g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

20.4g

Carbs

22.6g

Protein

25.3g

Fat

Tomato and cheese omelet with papaya - 20% smaller portion

263 kcal

A varied breakfast option. Quantities reduced by 20% for educational reference.

Egg80.0 g

114.4 kcal•0.6g carbs•10.1g protein•7.6g fat

Tomato48.0 g

8.6 kcal•1.8g carbs•0.4g protein•0.1g fat

Minas fresh cheese24.0 g

63.4 kcal•0.8g carbs•4.2g protein•4.9g fat

Papaya96.0 g

41.3 kcal•10.4g carbs•0.5g protein•0.3g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

13.6g

Carbs

15.2g

Protein

16.9g

Fat

Tomato and cheese omelet with papaya - 40% larger portion

460 kcal

A varied breakfast option. Quantities increased by 40% for educational reference.

Egg140.0 g

200.2 kcal•1.0g carbs•17.6g protein•13.3g fat

Tomato84.0 g

15.1 kcal•3.2g carbs•0.7g protein•0.1g fat

Minas fresh cheese42.0 g

110.9 kcal•1.4g carbs•7.3g protein•8.5g fat

Papaya168.0 g

72.2 kcal•18.2g carbs•0.8g protein•0.6g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

23.8g

Carbs

26.4g

Protein

29.5g

Fat

Tomato and cheese omelet with papaya - 40% smaller portion

197 kcal

A varied breakfast option. Quantities reduced by 40% for educational reference.

Egg60.0 g

85.8 kcal•0.4g carbs•7.6g protein•5.7g fat

Tomato36.0 g

6.5 kcal•1.4g carbs•0.3g protein•0.1g fat

Minas fresh cheese18.0 g

47.5 kcal•0.6g carbs•3.1g protein•3.7g fat

Papaya72.0 g

31.0 kcal•7.8g carbs•0.4g protein•0.2g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

10.2g

Carbs

11.4g

Protein

12.7g

Fat

Vegetable omelet with salad

330 kcal

A varied dinner with cooked foods.

Egg150.0 g

214.5 kcal•1.0g carbs•18.9g protein•14.2g fat

Cooked vegetables100.0 g

45.0 kcal•9.0g carbs•2.0g protein•0.4g fat

Green salad120.0 g

26.4 kcal•4.3g carbs•1.7g protein•0.2g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

14.3g

Carbs

22.6g

Protein

19.8g

Fat

Vegetable omelet with salad - 20% larger portion

396 kcal

A varied dinner with cooked foods. Quantities increased by 20% for educational reference.

Egg180.0 g

257.4 kcal•1.2g carbs•22.7g protein•17.0g fat

Cooked vegetables120.0 g

54.0 kcal•10.8g carbs•2.4g protein•0.5g fat

Green salad144.0 g

31.7 kcal•5.2g carbs•2.0g protein•0.2g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

17.2g

Carbs

27.1g

Protein

23.7g

Fat

Vegetable omelet with salad - 20% smaller portion

264 kcal

A varied dinner with cooked foods. Quantities reduced by 20% for educational reference.

Egg120.0 g

171.6 kcal•0.8g carbs•15.1g protein•11.4g fat

Cooked vegetables80.0 g

36.0 kcal•7.2g carbs•1.6g protein•0.3g fat

Green salad96.0 g

21.1 kcal•3.4g carbs•1.4g protein•0.2g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

11.4g

Carbs

18.1g

Protein

15.9g

Fat

Vegetable omelet with salad - 40% larger portion

462 kcal

A varied dinner with cooked foods. Quantities increased by 40% for educational reference.

Egg210.0 g

300.3 kcal•1.4g carbs•26.5g protein•19.9g fat

Cooked vegetables140.0 g

63.0 kcal•12.6g carbs•2.8g protein•0.6g fat

Green salad168.0 g

37.0 kcal•6.0g carbs•2.4g protein•0.3g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

20.0g

Carbs

31.7g

Protein

27.8g

Fat

Vegetable omelet with salad - 40% smaller portion

198 kcal

A varied dinner with cooked foods. Quantities reduced by 40% for educational reference.

Egg90.0 g

128.7 kcal•0.6g carbs•11.3g protein•8.5g fat

Cooked vegetables60.0 g

27.0 kcal•5.4g carbs•1.2g protein•0.2g fat

Green salad72.0 g

15.8 kcal•2.6g carbs•1.0g protein•0.1g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

8.6g

Carbs

13.5g

Protein

11.8g

Fat

Vegetable soup with chicken

442 kcal

A varied dinner with cooked foods.

Grilled chicken120.0 g

198.0 kcal•0.0g carbs•37.2g protein•4.3g fat

Cooked potato120.0 g

104.4 kcal•24.1g carbs•2.3g protein•0.1g fat

Cooked carrot80.0 g

28.0 kcal•6.6g carbs•0.6g protein•0.2g fat

Cooked vegetables150.0 g

67.5 kcal•13.5g carbs•3.0g protein•0.6g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

44.2g

Carbs

43.1g

Protein

10.2g

Fat

Vegetable soup with chicken - 20% larger portion

531 kcal

A varied dinner with cooked foods. Quantities increased by 20% for educational reference.

Grilled chicken144.0 g

237.6 kcal•0.0g carbs•44.6g protein•5.2g fat

Cooked potato144.0 g

125.3 kcal•28.9g carbs•2.8g protein•0.1g fat

Cooked carrot96.0 g

33.6 kcal•7.9g carbs•0.7g protein•0.2g fat

Cooked vegetables180.0 g

81.0 kcal•16.2g carbs•3.6g protein•0.7g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

53.0g

Carbs

51.7g

Protein

12.2g

Fat

Vegetable soup with chicken - 20% smaller portion

354 kcal

A varied dinner with cooked foods. Quantities reduced by 20% for educational reference.

Grilled chicken96.0 g

158.4 kcal•0.0g carbs•29.8g protein•3.4g fat

Cooked potato96.0 g

83.5 kcal•19.3g carbs•1.8g protein•0.1g fat

Cooked carrot64.0 g

22.4 kcal•5.3g carbs•0.5g protein•0.2g fat

Cooked vegetables120.0 g

54.0 kcal•10.8g carbs•2.4g protein•0.5g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

35.4g

Carbs

34.5g

Protein

8.2g

Fat

Vegetable soup with chicken - 40% larger portion

619 kcal

A varied dinner with cooked foods. Quantities increased by 40% for educational reference.

Grilled chicken168.0 g

277.2 kcal•0.0g carbs•52.1g protein•6.0g fat

Cooked potato168.0 g

146.2 kcal•33.7g carbs•3.2g protein•0.1g fat

Cooked carrot112.0 g

39.2 kcal•9.2g carbs•0.8g protein•0.3g fat

Cooked vegetables210.0 g

94.5 kcal•18.9g carbs•4.2g protein•0.8g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

61.8g

Carbs

60.3g

Protein

14.2g

Fat

Vegetable soup with chicken - 40% smaller portion

265 kcal

A varied dinner with cooked foods. Quantities reduced by 40% for educational reference.

Grilled chicken72.0 g

118.8 kcal•0.0g carbs•22.3g protein•2.6g fat

Cooked potato72.0 g

62.6 kcal•14.5g carbs•1.4g protein•0.1g fat

Cooked carrot48.0 g

16.8 kcal•4.0g carbs•0.4g protein•0.1g fat

Cooked vegetables90.0 g

40.5 kcal•8.1g carbs•1.8g protein•0.4g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

26.6g

Carbs

25.9g

Protein

6.2g

Fat

Whole-wheat bread with cheese and papaya

305 kcal

A varied breakfast option.

Whole-wheat bread60.0 g

148.2 kcal•24.6g carbs•7.8g protein•2.5g fat

Minas fresh cheese40.0 g

105.6 kcal•1.3g carbs•7.0g protein•8.1g fat

Papaya120.0 g

51.6 kcal•13.0g carbs•0.6g protein•0.4g fat

Meal summary

38.9g

Carbs

15.4g

Protein

11.0g

Fat

Whole-wheat bread with cheese and papaya - 20% larger portion

366 kcal

A varied breakfast option. Quantities increased by 20% for educational reference.

Whole-wheat bread72.0 g

177.8 kcal•29.5g carbs•9.4g protein•3.0g fat

Minas fresh cheese48.0 g

126.7 kcal•1.6g carbs•8.4g protein•9.7g fat

Papaya144.0 g

61.9 kcal•15.6g carbs•0.7g protein•0.5g fat

Meal summary

46.7g

Carbs

18.5g

Protein

13.2g

Fat

Whole-wheat bread with cheese and papaya - 20% smaller portion

244 kcal

A varied breakfast option. Quantities reduced by 20% for educational reference.

Whole-wheat bread48.0 g

118.6 kcal•19.7g carbs•6.2g protein•2.0g fat

Minas fresh cheese32.0 g

84.5 kcal•1.0g carbs•5.6g protein•6.5g fat

Papaya96.0 g

41.3 kcal•10.4g carbs•0.5g protein•0.3g fat

Meal summary

31.1g

Carbs

12.3g

Protein

8.8g

Fat

Whole-wheat bread with cheese and papaya - 40% larger portion

428 kcal

A varied breakfast option. Quantities increased by 40% for educational reference.

Whole-wheat bread84.0 g

207.5 kcal•34.4g carbs•10.9g protein•3.5g fat

Minas fresh cheese56.0 g

147.8 kcal•1.8g carbs•9.8g protein•11.3g fat

Papaya168.0 g

72.2 kcal•18.2g carbs•0.8g protein•0.6g fat

Meal summary

54.4g

Carbs

21.5g

Protein

15.4g

Fat

Whole-wheat bread with cheese and papaya - 40% smaller portion

183 kcal

A varied breakfast option. Quantities reduced by 40% for educational reference.

Whole-wheat bread36.0 g

88.9 kcal•14.8g carbs•4.7g protein•1.5g fat

Minas fresh cheese24.0 g

63.4 kcal•0.8g carbs•4.2g protein•4.9g fat

Papaya72.0 g

31.0 kcal•7.8g carbs•0.4g protein•0.2g fat

Meal summary

23.4g

Carbs

9.3g

Protein

6.6g

Fat

Whole-wheat bread with cheese and tomato

225 kcal

A simple, varied snack.

Whole-wheat bread50.0 g

123.5 kcal•20.5g carbs•6.5g protein•2.1g fat

Minas fresh cheese35.0 g

92.4 kcal•1.1g carbs•6.1g protein•7.1g fat

Tomato50.0 g

9.0 kcal•1.9g carbs•0.5g protein•0.1g fat

Meal summary

23.5g

Carbs

13.1g

Protein

9.3g

Fat

Whole-wheat bread with cheese and tomato - 20% larger portion

270 kcal

A simple, varied snack. Quantities increased by 20% for educational reference.

Whole-wheat bread60.0 g

148.2 kcal•24.6g carbs•7.8g protein•2.5g fat

Minas fresh cheese42.0 g

110.9 kcal•1.3g carbs•7.3g protein•8.5g fat

Tomato60.0 g

10.8 kcal•2.3g carbs•0.6g protein•0.1g fat

Meal summary

28.2g

Carbs

15.7g

Protein

11.1g

Fat

Whole-wheat bread with cheese and tomato - 20% smaller portion

180 kcal

A simple, varied snack. Quantities reduced by 20% for educational reference.

Whole-wheat bread40.0 g

98.8 kcal•16.4g carbs•5.2g protein•1.7g fat

Minas fresh cheese28.0 g

73.9 kcal•0.9g carbs•4.9g protein•5.7g fat

Tomato40.0 g

7.2 kcal•1.5g carbs•0.4g protein•0.1g fat

Meal summary

18.8g

Carbs

10.5g

Protein

7.5g

Fat

Whole-wheat bread with cheese and tomato - 40% larger portion

315 kcal

A simple, varied snack. Quantities increased by 40% for educational reference.

Whole-wheat bread70.0 g

172.9 kcal•28.7g carbs•9.1g protein•2.9g fat

Minas fresh cheese49.0 g

129.4 kcal•1.5g carbs•8.5g protein•9.9g fat

Tomato70.0 g

12.6 kcal•2.7g carbs•0.7g protein•0.1g fat

Meal summary

32.9g

Carbs

18.3g

Protein

12.9g

Fat

Whole-wheat bread with cheese and tomato - 40% smaller portion

135 kcal

A simple, varied snack. Quantities reduced by 40% for educational reference.

Whole-wheat bread30.0 g

74.1 kcal•12.3g carbs•3.9g protein•1.3g fat

Minas fresh cheese21.0 g

55.4 kcal•0.7g carbs•3.7g protein•4.3g fat

Tomato30.0 g

5.4 kcal•1.1g carbs•0.3g protein•0.1g fat

Meal summary

14.1g

Carbs

7.9g

Protein

5.7g

Fat

Whole-wheat bread with egg and avocado

335 kcal

A varied breakfast option.

Whole-wheat bread50.0 g

123.5 kcal•20.5g carbs•6.5g protein•2.1g fat

Egg50.0 g

71.5 kcal•0.3g carbs•6.3g protein•4.8g fat

Avocado60.0 g

96.0 kcal•5.1g carbs•1.2g protein•8.8g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

25.9g

Carbs

14.0g

Protein

20.7g

Fat

Whole-wheat bread with egg and avocado - 20% larger portion

402 kcal

A varied breakfast option. Quantities increased by 20% for educational reference.

Whole-wheat bread60.0 g

148.2 kcal•24.6g carbs•7.8g protein•2.5g fat

Egg60.0 g

85.8 kcal•0.4g carbs•7.6g protein•5.8g fat

Avocado72.0 g

115.2 kcal•6.1g carbs•1.4g protein•10.6g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

31.1g

Carbs

16.8g

Protein

24.9g

Fat

Whole-wheat bread with egg and avocado - 20% smaller portion

268 kcal

A varied breakfast option. Quantities reduced by 20% for educational reference.

Whole-wheat bread40.0 g

98.8 kcal•16.4g carbs•5.2g protein•1.7g fat

Egg40.0 g

57.2 kcal•0.2g carbs•5.0g protein•3.8g fat

Avocado48.0 g

76.8 kcal•4.1g carbs•1.0g protein•7.0g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

20.7g

Carbs

11.2g

Protein

16.5g

Fat

Whole-wheat bread with egg and avocado - 40% larger portion

469 kcal

A varied breakfast option. Quantities increased by 40% for educational reference.

Whole-wheat bread70.0 g

172.9 kcal•28.7g carbs•9.1g protein•2.9g fat

Egg70.0 g

100.1 kcal•0.4g carbs•8.8g protein•6.7g fat

Avocado84.0 g

134.4 kcal•7.1g carbs•1.7g protein•12.3g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

36.2g

Carbs

19.6g

Protein

28.9g

Fat

Whole-wheat bread with egg and avocado - 40% smaller portion

201 kcal

A varied breakfast option. Quantities reduced by 40% for educational reference.

Whole-wheat bread30.0 g

74.1 kcal•12.3g carbs•3.9g protein•1.3g fat

Egg30.0 g

42.9 kcal•0.2g carbs•3.8g protein•2.9g fat

Avocado36.0 g

57.6 kcal•3.1g carbs•0.7g protein•5.3g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

15.6g

Carbs

8.4g

Protein

12.5g

Fat

Whole-wheat bread with egg and tomato

261 kcal

A varied afternoon snack.

Whole-wheat bread55.0 g

135.9 kcal•22.6g carbs•7.2g protein•2.3g fat

Egg50.0 g

71.5 kcal•0.3g carbs•6.3g protein•4.8g fat

Tomato50.0 g

9.0 kcal•1.9g carbs•0.5g protein•0.1g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

24.8g

Carbs

14.0g

Protein

12.2g

Fat

Whole-wheat bread with egg and tomato - 20% larger portion

313 kcal

A varied afternoon snack. Quantities increased by 20% for educational reference.

Whole-wheat bread66.0 g

163.1 kcal•27.1g carbs•8.6g protein•2.8g fat

Egg60.0 g

85.8 kcal•0.4g carbs•7.6g protein•5.8g fat

Tomato60.0 g

10.8 kcal•2.3g carbs•0.6g protein•0.1g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

29.8g

Carbs

16.8g

Protein

14.7g

Fat

Whole-wheat bread with egg and tomato - 20% smaller portion

209 kcal

A varied afternoon snack. Quantities reduced by 20% for educational reference.

Whole-wheat bread44.0 g

108.7 kcal•18.1g carbs•5.8g protein•1.8g fat

Egg40.0 g

57.2 kcal•0.2g carbs•5.0g protein•3.8g fat

Tomato40.0 g

7.2 kcal•1.5g carbs•0.4g protein•0.1g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

19.8g

Carbs

11.2g

Protein

9.7g

Fat

Whole-wheat bread with egg and tomato - 40% larger portion

365 kcal

A varied afternoon snack. Quantities increased by 40% for educational reference.

Whole-wheat bread77.0 g

190.3 kcal•31.6g carbs•10.1g protein•3.2g fat

Egg70.0 g

100.1 kcal•0.4g carbs•8.8g protein•6.7g fat

Tomato70.0 g

12.6 kcal•2.7g carbs•0.7g protein•0.1g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

34.7g

Carbs

19.6g

Protein

17.0g

Fat

Whole-wheat bread with egg and tomato - 40% smaller portion

156 kcal

A varied afternoon snack. Quantities reduced by 40% for educational reference.

Whole-wheat bread33.0 g

81.5 kcal•13.6g carbs•4.3g protein•1.4g fat

Egg30.0 g

42.9 kcal•0.2g carbs•3.8g protein•2.9g fat

Tomato30.0 g

5.4 kcal•1.1g carbs•0.3g protein•0.1g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

14.9g

Carbs

8.4g

Protein

7.4g

Fat

Whole-wheat bread with fresh cheese

254 kcal

A varied afternoon snack.

Whole-wheat bread60.0 g

148.2 kcal•24.6g carbs•7.8g protein•2.5g fat

Minas fresh cheese40.0 g

105.6 kcal•1.3g carbs•7.0g protein•8.1g fat

Meal summary

25.9g

Carbs

14.8g

Protein

10.6g

Fat

Whole-wheat bread with fresh cheese - 20% larger portion

305 kcal

A varied afternoon snack. Quantities increased by 20% for educational reference.

Whole-wheat bread72.0 g

177.8 kcal•29.5g carbs•9.4g protein•3.0g fat

Minas fresh cheese48.0 g

126.7 kcal•1.6g carbs•8.4g protein•9.7g fat

Meal summary

31.1g

Carbs

17.8g

Protein

12.7g

Fat

Whole-wheat bread with fresh cheese - 20% smaller portion

203 kcal

A varied afternoon snack. Quantities reduced by 20% for educational reference.

Whole-wheat bread48.0 g

118.6 kcal•19.7g carbs•6.2g protein•2.0g fat

Minas fresh cheese32.0 g

84.5 kcal•1.0g carbs•5.6g protein•6.5g fat

Meal summary

20.7g

Carbs

11.8g

Protein

8.5g

Fat

Whole-wheat bread with fresh cheese - 40% larger portion

355 kcal

A varied afternoon snack. Quantities increased by 40% for educational reference.

Whole-wheat bread84.0 g

207.5 kcal•34.4g carbs•10.9g protein•3.5g fat

Minas fresh cheese56.0 g

147.8 kcal•1.8g carbs•9.8g protein•11.3g fat

Meal summary

36.2g

Carbs

20.7g

Protein

14.8g

Fat

Whole-wheat bread with fresh cheese - 40% smaller portion

152 kcal

A varied afternoon snack. Quantities reduced by 40% for educational reference.

Whole-wheat bread36.0 g

88.9 kcal•14.8g carbs•4.7g protein•1.5g fat

Minas fresh cheese24.0 g

63.4 kcal•0.8g carbs•4.2g protein•4.9g fat

Meal summary

15.6g

Carbs

8.9g

Protein

6.4g

Fat

Whole-wheat chicken sandwich

335 kcal

A varied afternoon snack.

Whole-wheat bread60.0 g

148.2 kcal•24.6g carbs•7.8g protein•2.5g fat

Grilled chicken80.0 g

132.0 kcal•0.0g carbs•24.8g protein•2.9g fat

Green salad50.0 g

11.0 kcal•1.8g carbs•0.7g protein•0.1g fat

Olive oil5.0 g

44.2 kcal•0.0g carbs•0.0g protein•5.0g fat

Meal summary

26.4g

Carbs

33.3g

Protein

10.5g

Fat

Whole-wheat chicken sandwich - 20% larger portion

402 kcal

A varied afternoon snack. Quantities increased by 20% for educational reference.

Whole-wheat bread72.0 g

177.8 kcal•29.5g carbs•9.4g protein•3.0g fat

Grilled chicken96.0 g

158.4 kcal•0.0g carbs•29.8g protein•3.5g fat

Green salad60.0 g

13.2 kcal•2.2g carbs•0.8g protein•0.1g fat

Olive oil6.0 g

53.0 kcal•0.0g carbs•0.0g protein•6.0g fat

Meal summary

31.7g

Carbs

40.0g

Protein

12.6g

Fat

Whole-wheat chicken sandwich - 20% smaller portion

268 kcal

A varied afternoon snack. Quantities reduced by 20% for educational reference.

Whole-wheat bread48.0 g

118.6 kcal•19.7g carbs•6.2g protein•2.0g fat

Grilled chicken64.0 g

105.6 kcal•0.0g carbs•19.8g protein•2.3g fat

Green salad40.0 g

8.8 kcal•1.4g carbs•0.6g protein•0.1g fat

Olive oil4.0 g

35.4 kcal•0.0g carbs•0.0g protein•4.0g fat

Meal summary

21.1g

Carbs

26.6g

Protein

8.4g

Fat

Whole-wheat chicken sandwich - 40% larger portion

470 kcal

A varied afternoon snack. Quantities increased by 40% for educational reference.

Whole-wheat bread84.0 g

207.5 kcal•34.4g carbs•10.9g protein•3.5g fat

Grilled chicken112.0 g

184.8 kcal•0.0g carbs•34.7g protein•4.1g fat

Green salad70.0 g

15.4 kcal•2.5g carbs•1.0g protein•0.1g fat

Olive oil7.0 g

61.9 kcal•0.0g carbs•0.0g protein•7.0g fat

Meal summary

36.9g

Carbs

46.6g

Protein

14.7g

Fat

Whole-wheat chicken sandwich - 40% smaller portion

201 kcal

A varied afternoon snack. Quantities reduced by 40% for educational reference.

Whole-wheat bread36.0 g

88.9 kcal•14.8g carbs•4.7g protein•1.5g fat

Grilled chicken48.0 g

79.2 kcal•0.0g carbs•14.9g protein•1.7g fat

Green salad30.0 g

6.6 kcal•1.1g carbs•0.4g protein•0.1g fat

Olive oil3.0 g

26.5 kcal•0.0g carbs•0.0g protein•3.0g fat

Meal summary

15.9g

Carbs

20.0g

Protein

6.3g

Fat

Yogurt with apple and oats

285 kcal

A varied breakfast option.

Plain yogurt170.0 g

103.7 kcal•8.0g carbs•6.0g protein•5.6g fat

Apple130.0 g

67.6 kcal•17.9g carbs•0.4g protein•0.3g fat

Oats30.0 g

113.7 kcal•20.3g carbs•4.0g protein•1.9g fat

Meal summary

46.2g

Carbs

10.4g

Protein

7.8g

Fat

Yogurt with apple and oats - 20% larger portion

342 kcal

A varied breakfast option. Quantities increased by 20% for educational reference.

Plain yogurt204.0 g

124.4 kcal•9.6g carbs•7.2g protein•6.7g fat

Apple156.0 g

81.1 kcal•21.5g carbs•0.5g protein•0.4g fat

Oats36.0 g

136.4 kcal•24.4g carbs•4.8g protein•2.3g fat

Meal summary

55.5g

Carbs

12.5g

Protein

9.4g

Fat

Yogurt with apple and oats - 20% smaller portion

228 kcal

A varied breakfast option. Quantities reduced by 20% for educational reference.

Plain yogurt136.0 g

83.0 kcal•6.4g carbs•4.8g protein•4.5g fat

Apple104.0 g

54.1 kcal•14.3g carbs•0.3g protein•0.2g fat

Oats24.0 g

91.0 kcal•16.2g carbs•3.2g protein•1.5g fat

Meal summary

36.9g

Carbs

8.3g

Protein

6.2g

Fat

Yogurt with apple and oats - 40% larger portion

399 kcal

A varied breakfast option. Quantities increased by 40% for educational reference.

Plain yogurt238.0 g

145.2 kcal•11.2g carbs•8.4g protein•7.8g fat

Apple182.0 g

94.6 kcal•25.1g carbs•0.6g protein•0.4g fat

Oats42.0 g

159.2 kcal•28.4g carbs•5.6g protein•2.7g fat

Meal summary

64.7g

Carbs

14.6g

Protein

10.9g

Fat

Yogurt with apple and oats - 40% smaller portion

171 kcal

A varied breakfast option. Quantities reduced by 40% for educational reference.

Plain yogurt102.0 g

62.2 kcal•4.8g carbs•3.6g protein•3.4g fat

Apple78.0 g

40.6 kcal•10.7g carbs•0.2g protein•0.2g fat

Oats18.0 g

68.2 kcal•12.2g carbs•2.4g protein•1.1g fat

Meal summary

27.7g

Carbs

6.2g

Protein

4.7g

Fat

Yogurt with banana

163 kcal

A simple, varied evening snack.

Plain yogurt150.0 g

91.5 kcal•7.1g carbs•5.2g protein•4.9g fat

Banana80.0 g

71.2 kcal•18.2g carbs•0.9g protein•0.2g fat

Meal summary

25.3g

Carbs

6.1g

Protein

5.1g

Fat

Yogurt with banana - 20% larger portion

195 kcal

A simple, varied evening snack. Quantities increased by 20% for educational reference.

Plain yogurt180.0 g

109.8 kcal•8.5g carbs•6.2g protein•5.9g fat

Banana96.0 g

85.4 kcal•21.8g carbs•1.1g protein•0.2g fat

Meal summary

30.3g

Carbs

7.3g

Protein

6.1g

Fat

Yogurt with banana - 20% smaller portion

130 kcal

A simple, varied evening snack. Quantities reduced by 20% for educational reference.

Plain yogurt120.0 g

73.2 kcal•5.7g carbs•4.2g protein•3.9g fat

Banana64.0 g

57.0 kcal•14.6g carbs•0.7g protein•0.2g fat

Meal summary

20.3g

Carbs

4.9g

Protein

4.1g

Fat

Yogurt with banana - 40% larger portion

228 kcal

A simple, varied evening snack. Quantities increased by 40% for educational reference.

Plain yogurt210.0 g

128.1 kcal•9.9g carbs•7.3g protein•6.9g fat

Banana112.0 g

99.7 kcal•25.5g carbs•1.3g protein•0.3g fat

Meal summary

35.4g

Carbs

8.6g

Protein

7.2g

Fat

Yogurt with banana - 40% smaller portion

98 kcal

A simple, varied evening snack. Quantities reduced by 40% for educational reference.

Plain yogurt90.0 g

54.9 kcal•4.3g carbs•3.1g protein•2.9g fat

Banana48.0 g

42.7 kcal•10.9g carbs•0.5g protein•0.1g fat

Meal summary

15.2g

Carbs

3.6g

Protein

3.0g

Fat

Yogurt with banana and chia

232 kcal

A varied afternoon snack.

Plain yogurt170.0 g

103.7 kcal•8.0g carbs•6.0g protein•5.6g fat

Banana90.0 g

80.1 kcal•20.5g carbs•1.0g protein•0.3g fat

Chia10.0 g

48.6 kcal•4.2g carbs•1.7g protein•3.1g fat

Meal summary

32.7g

Carbs

8.7g

Protein

9.0g

Fat

Yogurt with banana and chia - 20% larger portion

279 kcal

A varied afternoon snack. Quantities increased by 20% for educational reference.

Plain yogurt204.0 g

124.4 kcal•9.6g carbs•7.2g protein•6.7g fat

Banana108.0 g

96.1 kcal•24.6g carbs•1.2g protein•0.4g fat

Chia12.0 g

58.3 kcal•5.0g carbs•2.0g protein•3.7g fat

Meal summary

39.2g

Carbs

10.4g

Protein

10.8g

Fat

Yogurt with banana and chia - 20% smaller portion

186 kcal

A varied afternoon snack. Quantities reduced by 20% for educational reference.

Plain yogurt136.0 g

83.0 kcal•6.4g carbs•4.8g protein•4.5g fat

Banana72.0 g

64.1 kcal•16.4g carbs•0.8g protein•0.2g fat

Chia8.0 g

38.9 kcal•3.4g carbs•1.4g protein•2.5g fat

Meal summary

26.2g

Carbs

7.0g

Protein

7.2g

Fat

Yogurt with banana and chia - 40% larger portion

325 kcal

A varied afternoon snack. Quantities increased by 40% for educational reference.

Plain yogurt238.0 g

145.2 kcal•11.2g carbs•8.4g protein•7.8g fat

Banana126.0 g

112.1 kcal•28.7g carbs•1.4g protein•0.4g fat

Chia14.0 g

68.0 kcal•5.9g carbs•2.4g protein•4.3g fat

Meal summary

45.8g

Carbs

12.2g

Protein

12.5g

Fat

Yogurt with banana and chia - 40% smaller portion

140 kcal

A varied afternoon snack. Quantities reduced by 40% for educational reference.

Plain yogurt102.0 g

62.2 kcal•4.8g carbs•3.6g protein•3.4g fat

Banana54.0 g

48.1 kcal•12.3g carbs•0.6g protein•0.2g fat

Chia6.0 g

29.2 kcal•2.5g carbs•1.0g protein•1.9g fat

Meal summary

19.6g

Carbs

5.2g

Protein

5.5g

Fat

Yogurt with chia

146 kcal

A simple, varied evening snack.

Plain yogurt160.0 g

97.6 kcal•7.5g carbs•5.6g protein•5.3g fat

Chia10.0 g

48.6 kcal•4.2g carbs•1.7g protein•3.1g fat

Meal summary

11.7g

Carbs

7.3g

Protein

8.4g

Fat

Yogurt with chia - 20% larger portion

175 kcal

A simple, varied evening snack. Quantities increased by 20% for educational reference.

Plain yogurt192.0 g

117.1 kcal•9.0g carbs•6.7g protein•6.4g fat

Chia12.0 g

58.3 kcal•5.0g carbs•2.0g protein•3.7g fat

Meal summary

14.0g

Carbs

8.7g

Protein

10.1g

Fat

Yogurt with chia - 20% smaller portion

117 kcal

A simple, varied evening snack. Quantities reduced by 20% for educational reference.

Plain yogurt128.0 g

78.1 kcal•6.0g carbs•4.5g protein•4.2g fat

Chia8.0 g

38.9 kcal•3.4g carbs•1.4g protein•2.5g fat

Meal summary

9.4g

Carbs

5.9g

Protein

6.7g

Fat

Yogurt with chia - 40% larger portion

205 kcal

A simple, varied evening snack. Quantities increased by 40% for educational reference.

Plain yogurt224.0 g

136.6 kcal•10.5g carbs•7.8g protein•7.4g fat

Chia14.0 g

68.0 kcal•5.9g carbs•2.4g protein•4.3g fat

Meal summary

16.4g

Carbs

10.2g

Protein

11.7g

Fat

Yogurt with chia - 40% smaller portion

88 kcal

A simple, varied evening snack. Quantities reduced by 40% for educational reference.

Plain yogurt96.0 g

58.6 kcal•4.5g carbs•3.4g protein•3.2g fat

Chia6.0 g

29.2 kcal•2.5g carbs•1.0g protein•1.9g fat

Meal summary

7.0g

Carbs

4.4g

Protein

5.1g

Fat

Yogurt with oats and banana

306 kcal

A varied breakfast option.

Plain yogurt170.0 g

103.7 kcal•8.0g carbs•6.0g protein•5.6g fat

Oats30.0 g

113.7 kcal•20.3g carbs•4.0g protein•1.9g fat

Banana100.0 g

89.0 kcal•22.8g carbs•1.1g protein•0.3g fat

Meal summary

51.1g

Carbs

11.1g

Protein

7.8g

Fat

Yogurt with oats and banana - 20% larger portion

368 kcal

A varied breakfast option. Quantities increased by 20% for educational reference.

Plain yogurt204.0 g

124.4 kcal•9.6g carbs•7.2g protein•6.7g fat

Oats36.0 g

136.4 kcal•24.4g carbs•4.8g protein•2.3g fat

Banana120.0 g

106.8 kcal•27.4g carbs•1.3g protein•0.4g fat

Meal summary

61.4g

Carbs

13.3g

Protein

9.4g

Fat

Yogurt with oats and banana - 20% smaller portion

245 kcal

A varied breakfast option. Quantities reduced by 20% for educational reference.

Plain yogurt136.0 g

83.0 kcal•6.4g carbs•4.8g protein•4.5g fat

Oats24.0 g

91.0 kcal•16.2g carbs•3.2g protein•1.5g fat

Banana80.0 g

71.2 kcal•18.2g carbs•0.9g protein•0.2g fat

Meal summary

40.8g

Carbs

8.9g

Protein

6.2g

Fat

Yogurt with oats and banana - 40% larger portion

429 kcal

A varied breakfast option. Quantities increased by 40% for educational reference.

Plain yogurt238.0 g

145.2 kcal•11.2g carbs•8.4g protein•7.8g fat

Oats42.0 g

159.2 kcal•28.4g carbs•5.6g protein•2.7g fat

Banana140.0 g

124.6 kcal•31.9g carbs•1.5g protein•0.4g fat

Meal summary

71.5g

Carbs

15.5g

Protein

10.9g

Fat

Yogurt with oats and banana - 40% smaller portion

184 kcal

A varied breakfast option. Quantities reduced by 40% for educational reference.

Plain yogurt102.0 g

62.2 kcal•4.8g carbs•3.6g protein•3.4g fat

Oats18.0 g

68.2 kcal•12.2g carbs•2.4g protein•1.1g fat

Banana60.0 g

53.4 kcal•13.7g carbs•0.7g protein•0.2g fat

Meal summary

30.7g

Carbs

6.7g

Protein

4.7g

Fat

Yogurt with oats and strawberries

199 kcal

A simple, varied snack.

Plain yogurt150.0 g

91.5 kcal•7.1g carbs•5.2g protein•4.9g fat

Oats20.0 g

75.8 kcal•13.5g carbs•2.6g protein•1.3g fat

Strawberries100.0 g

32.0 kcal•7.7g carbs•0.7g protein•0.3g fat

Meal summary

28.3g

Carbs

8.5g

Protein

6.5g

Fat

Yogurt with oats and strawberries - 20% larger portion

239 kcal

A simple, varied snack. Quantities increased by 20% for educational reference.

Plain yogurt180.0 g

109.8 kcal•8.5g carbs•6.2g protein•5.9g fat

Oats24.0 g

91.0 kcal•16.2g carbs•3.1g protein•1.6g fat

Strawberries120.0 g

38.4 kcal•9.2g carbs•0.8g protein•0.4g fat

Meal summary

33.9g

Carbs

10.1g

Protein

7.9g

Fat

Yogurt with oats and strawberries - 20% smaller portion

159 kcal

A simple, varied snack. Quantities reduced by 20% for educational reference.

Plain yogurt120.0 g

73.2 kcal•5.7g carbs•4.2g protein•3.9g fat

Oats16.0 g

60.6 kcal•10.8g carbs•2.1g protein•1.0g fat

Strawberries80.0 g

25.6 kcal•6.2g carbs•0.6g protein•0.2g fat

Meal summary

22.7g

Carbs

6.9g

Protein

5.1g

Fat

Yogurt with oats and strawberries - 40% larger portion

279 kcal

A simple, varied snack. Quantities increased by 40% for educational reference.

Plain yogurt210.0 g

128.1 kcal•9.9g carbs•7.3g protein•6.9g fat

Oats28.0 g

106.1 kcal•18.9g carbs•3.6g protein•1.8g fat

Strawberries140.0 g

44.8 kcal•10.8g carbs•1.0g protein•0.4g fat

Meal summary

39.6g

Carbs

11.9g

Protein

9.1g

Fat

Yogurt with oats and strawberries - 40% smaller portion

120 kcal

A simple, varied snack. Quantities reduced by 40% for educational reference.

Plain yogurt90.0 g

54.9 kcal•4.3g carbs•3.1g protein•2.9g fat

Oats12.0 g

45.5 kcal•8.1g carbs•1.6g protein•0.8g fat

Strawberries60.0 g

19.2 kcal•4.6g carbs•0.4g protein•0.2g fat

Meal summary

17.0g

Carbs

5.1g

Protein

3.9g

Fat

Yogurt with papaya and oats

228 kcal

A varied afternoon snack.

Plain yogurt150.0 g

91.5 kcal•7.1g carbs•5.2g protein•4.9g fat

Papaya140.0 g

60.2 kcal•15.1g carbs•0.7g protein•0.4g fat

Oats20.0 g

75.8 kcal•13.5g carbs•2.6g protein•1.3g fat

Meal summary

35.7g

Carbs

8.5g

Protein

6.6g

Fat

Yogurt with papaya and oats - 20% larger portion

273 kcal

A varied afternoon snack. Quantities increased by 20% for educational reference.

Plain yogurt180.0 g

109.8 kcal•8.5g carbs•6.2g protein•5.9g fat

Papaya168.0 g

72.2 kcal•18.1g carbs•0.8g protein•0.5g fat

Oats24.0 g

91.0 kcal•16.2g carbs•3.1g protein•1.6g fat

Meal summary

42.8g

Carbs

10.1g

Protein

8.0g

Fat

Yogurt with papaya and oats - 20% smaller portion

182 kcal

A varied afternoon snack. Quantities reduced by 20% for educational reference.

Plain yogurt120.0 g

73.2 kcal•5.7g carbs•4.2g protein•3.9g fat

Papaya112.0 g

48.2 kcal•12.1g carbs•0.6g protein•0.3g fat

Oats16.0 g

60.6 kcal•10.8g carbs•2.1g protein•1.0g fat

Meal summary

28.6g

Carbs

6.9g

Protein

5.2g

Fat

Yogurt with papaya and oats - 40% larger portion

319 kcal

A varied afternoon snack. Quantities increased by 40% for educational reference.

Plain yogurt210.0 g

128.1 kcal•9.9g carbs•7.3g protein•6.9g fat

Papaya196.0 g

84.3 kcal•21.1g carbs•1.0g protein•0.6g fat

Oats28.0 g

106.1 kcal•18.9g carbs•3.6g protein•1.8g fat

Meal summary

49.9g

Carbs

11.9g

Protein

9.3g

Fat

Yogurt with papaya and oats - 40% smaller portion

137 kcal

A varied afternoon snack. Quantities reduced by 40% for educational reference.

Plain yogurt90.0 g

54.9 kcal•4.3g carbs•3.1g protein•2.9g fat

Papaya84.0 g

36.1 kcal•9.1g carbs•0.4g protein•0.2g fat

Oats12.0 g

45.5 kcal•8.1g carbs•1.6g protein•0.8g fat

Meal summary

21.5g

Carbs

5.1g

Protein

3.9g

Fat

Yogurt with strawberries

130 kcal

A simple, varied evening snack.

Plain yogurt150.0 g

91.5 kcal•7.1g carbs•5.2g protein•4.9g fat

Strawberries120.0 g

38.4 kcal•9.2g carbs•0.8g protein•0.4g fat

Meal summary

16.3g

Carbs

6.0g

Protein

5.3g

Fat

Yogurt with strawberries - 20% larger portion

156 kcal

A simple, varied evening snack. Quantities increased by 20% for educational reference.

Plain yogurt180.0 g

109.8 kcal•8.5g carbs•6.2g protein•5.9g fat

Strawberries144.0 g

46.1 kcal•11.0g carbs•1.0g protein•0.5g fat

Meal summary

19.5g

Carbs

7.2g

Protein

6.4g

Fat

Yogurt with strawberries - 20% smaller portion

104 kcal

A simple, varied evening snack. Quantities reduced by 20% for educational reference.

Plain yogurt120.0 g

73.2 kcal•5.7g carbs•4.2g protein•3.9g fat

Strawberries96.0 g

30.7 kcal•7.4g carbs•0.6g protein•0.3g fat

Meal summary

13.1g

Carbs

4.8g

Protein

4.2g

Fat

Yogurt with strawberries - 40% larger portion

182 kcal

A simple, varied evening snack. Quantities increased by 40% for educational reference.

Plain yogurt210.0 g

128.1 kcal•9.9g carbs•7.3g protein•6.9g fat

Strawberries168.0 g

53.8 kcal•12.9g carbs•1.1g protein•0.6g fat

Meal summary

22.8g

Carbs

8.4g

Protein

7.5g

Fat

Yogurt with strawberries - 40% smaller portion

78 kcal

A simple, varied evening snack. Quantities reduced by 40% for educational reference.

Plain yogurt90.0 g

54.9 kcal•4.3g carbs•3.1g protein•2.9g fat

Strawberries72.0 g

23.0 kcal•5.5g carbs•0.5g protein•0.2g fat

Meal summary

9.8g

Carbs

3.6g

Protein

3.1g

Fat

Yogurt with strawberries and nuts

221 kcal

A varied afternoon snack.

Plain yogurt160.0 g

97.6 kcal•7.5g carbs•5.6g protein•5.3g fat

Strawberries100.0 g

32.0 kcal•7.7g carbs•0.7g protein•0.3g fat

Nuts15.0 g

91.0 kcal•3.1g carbs•3.0g protein•8.1g fat

Meal summary

18.3g

Carbs

9.3g

Protein

13.7g

Fat

Yogurt with strawberries and nuts - 20% larger portion

265 kcal

A varied afternoon snack. Quantities increased by 20% for educational reference.

Plain yogurt192.0 g

117.1 kcal•9.0g carbs•6.7g protein•6.4g fat

Strawberries120.0 g

38.4 kcal•9.2g carbs•0.8g protein•0.4g fat

Nuts18.0 g

109.2 kcal•3.7g carbs•3.6g protein•9.7g fat

Meal summary

21.9g

Carbs

11.1g

Protein

16.5g

Fat

Yogurt with strawberries and nuts - 20% smaller portion

177 kcal

A varied afternoon snack. Quantities reduced by 20% for educational reference.

Plain yogurt128.0 g

78.1 kcal•6.0g carbs•4.5g protein•4.2g fat

Strawberries80.0 g

25.6 kcal•6.2g carbs•0.6g protein•0.2g fat

Nuts12.0 g

72.8 kcal•2.5g carbs•2.4g protein•6.5g fat

Meal summary

14.7g

Carbs

7.5g

Protein

10.9g

Fat

Yogurt with strawberries and nuts - 40% larger portion

309 kcal

A varied afternoon snack. Quantities increased by 40% for educational reference.

Plain yogurt224.0 g

136.6 kcal•10.5g carbs•7.8g protein•7.4g fat

Strawberries140.0 g

44.8 kcal•10.8g carbs•1.0g protein•0.4g fat

Nuts21.0 g

127.4 kcal•4.3g carbs•4.2g protein•11.3g fat

Meal summary

25.6g

Carbs

13.0g

Protein

19.1g

Fat

Yogurt with strawberries and nuts - 40% smaller portion

132 kcal

A varied afternoon snack. Quantities reduced by 40% for educational reference.

Plain yogurt96.0 g

58.6 kcal•4.5g carbs•3.4g protein•3.2g fat

Strawberries60.0 g

19.2 kcal•4.6g carbs•0.4g protein•0.2g fat

Nuts9.0 g

54.6 kcal•1.9g carbs•1.8g protein•4.9g fat

Meal summary

11.0g

Carbs

5.6g

Protein

8.3g

Fat

Values are provided per ingredient in the supplied dataset, which cites USDA FoodData Central. These are educational estimates; preparation, brand and portion size may change the values.

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Browse the catalog, check ingredients and compare portions before choosing a meal. Look at calories as well as protein, carbohydrates and fat. Suggestions can add variety to your routine and provide a starting point for planning.