Food Name 

Egg, whole, raw
Olive oil
Broccoli, cooked, boiled, drained, without salt
Crustaceans, shrimp, mixed species, raw
Endive, raw 
Olive oil
Sunflower seeds, hulled, roasted, salted
Almonds, unroasted
Chicken, broilers or fryers, breast, meat and skin, cooked, roasted
Endive, raw
Tomatoes, raw 
Onions, cooked, boiled, drained, without salt 
Yogurt, plain, whole milk
Strawberries, raw
Broccoli, cooked, boiled, drained, without salt
Beef, round, top round, separable lean only, trimmed to 1/4" fat, 
choice, cooked, pan-fried 
Collards, cooked, boiled, drained, without salt

Nutrient Report

Fat-Soluble Vitamins   
Nutrient   UnitsIntakeRDA% RDA
Vitamin Amcg_RE  2276.4800   284.55
Vitamin Dmcg     4.64  5     92.83
Vitamin Emg_ATE     36.08  8   450.98
Vitamin Kmcg1553    65  2389.3 
  
Water-Soluble Vitamins    
Nutrient     UnitsIntakeRDA% RDA   
Vitamin C  mg  203.29 60   338.81   
Thiamin    mg      1.12  1.1 101.47   
Riboflavin mg      2.59  1.1 235.74   
Vitamin B-6      mg      2.27  1.3 174.49   
Vitamin B-12    mcg    5.52  2.4 230.1   
Niacin       mg   25.97 14   185.47   
Folate       mcg     1181.8 400   295.45 
  
Trace Minerals    
Nutrient  UnitsIntakeRDA% RDA   
Ironmg     17.4915   116.63   
Zincmg    16.1  12   134.19   
Selenium      mcg        159.6955    290.34   
Copper  mg      2.06------ 
  
Major Minerals    
Nutrient  UnitsIntakeRDA% RDA   
Calcium  mg  1102  1000110.2   
Phosphorus    mg  1896.4 700270.92   
Magnesium    mg    412.71      310133.13   
Sodium  mg    896.47------   
Potassium     mg   4377------ 
Serving Size

3 larg
1 Tblsp
.33 cup, chopped
2.5 oz.
.5 head
1.5 Tblsp
.25 cup, hulled
.25 cup, whole, unblanched
.55 breast, bone removed
.5 head
.5 plum
.5 med
1 cup
4 med
.5 cup, chopped
2 oz.

1 cup, chopped
Cals

224
119
14
75
44
179
208
205
212
44
7
21
150
14
22
129

49
Fat

15
14
0
1
1
20
19
18
8
1
0
0
8
0
0
5

1
Carb

2
0
3
1
9
0
5
7
0
9
1
5
11
3
4
0

9
Protein

19
0
2
14
3
0
7
8
32
3
0
1
9
0
2
20

4
Example Menu w/Nutrition Data
Food Name
Chicken, broilers or fryers, breast, meat only, cooked, roasted    
Chicken, broilers or fryers, breast, meat only, cooked, fried          
Egg, whole, boiled        
Strawberries, raw    
Almonds, unroasted      
Endive, raw             
Tomatoes, raw             
Broccoli, cooked, boiled, drained, without salt      
Yogurt, plain, whole milk    
Beef steak, fried, lean only eaten    
Butter, stick, salted    
Escarole, cooked, NS as to fat added in cooking      
Mayonnaise, regular  
Shrimp, cooked, NS as to cooking method          


Serving Size
.6 breast, skin & bone removed
.5 breast, skin & bone removed
4 large
3 medium
.25 cup ground
1 head
1 plum
1 cup, chopped
1 cup
4 oz
2 pats
1 cup
1 Tblsp
15 small, shelled
The chicken is used in fajita salad and chicken nuggets (pureed chicken with added seasonings fried in skillet)
2 of the boiled eggs are deviled and the other 2 are processed or cut up and used in a salad
The almond flour is the main ingredient for a baked dessert

Use your imagination with the ingredients.
Cals
170
161
309
11
137
87
13
44
150
239
72
95
99
86
1673
Fat
4
4
21
0
12
1
0
1
8
10
8
7
11
1
89
Carb
0
0
2
3
5
17
3
8
11
0
0
6
0
1
57
Protein
32
29
25
0
5
6
1
5
9
35
0
2
0
17
165
Totals
Example Menu #2
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