Breakfast (Suggestion 1)
| Food | Amount (g) | Equivalent |
|---|---|---|
|
Rolled oats |
60 |
9 tbsp |
|
Flaxseed |
4 |
1 tsp |
|
Almond |
9 |
3 3/4 tsp |
|
Pumpkin seed |
3 |
3/4 tsp |
|
Banana |
60 |
6 3/4 tbsp |
|
Blueberry |
48 |
4 3/4 tbsp |
|
Berry |
48 |
4 3/4 tbsp |
|
Almond milk |
60 |
4 tbsp |
|
Kiwi |
70 |
4.5 tbsp |
| Energy (kcal) | Fibre (g) | Carbohydrates (g) | Protein (g) | Total fat(g) | Chloesterol (mg) | Magnesium (mg) | Calcium (mg) | Potassium (mg) | Sodium (mg) | Iron (mg) | Zinc (mg) | Manganese (mg) | Iodine (mg) | Vitamin A (IU) | Vitamin B1 (mg) | Vitamin B2 (mg) | Vitamin B3 (mg) | Vitamin B5 (mg) | Vitamin B6 (mg) | Vitamin B7 (μg) | Vitamin B9 (μg) | Vitamin B12 (μg) | Vitamin C (mg) | Vitamin D (IU) | Vitamin E (mg) | Vitamin K (μg) | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
|
Rolled oats with toppings |
537.99 |
18.06 |
77.66 |
13.71 |
12.86 |
0 |
182.93 |
99.96 |
752.37 |
7.77 |
4.39 |
3.51 |
0.98 |
4.56 |
61.56 |
0.42 |
0.32 |
2.5 |
0.45 |
0.4 |
79.85 |
66.9 |
0 |
38.25 |
0 |
3.71 |
0.06 |
|
Kiwi |
40.66 |
2.1 |
9.8 |
0.74 |
0.31 |
0 |
11.2 |
24.5 |
138.6 |
3.5 |
0.17 |
0.09 |
0 |
1.4 |
0 |
0.02 |
0.02 |
0.26 |
0 |
0.04 |
0 |
18.2 |
0 |
52.29 |
0 |
0.91 |
0 |
|
Total |
578.59 |
20.16 |
87.46 |
14.45 |
13.16 |
0 |
194.13 |
124.46 |
890.97 |
11.27 |
4.56 |
3.6 |
0.98 |
5.96 |
61.56 |
0.44 |
0.34 |
2.76 |
0.45 |
0.44 |
79.85 |
85.1 |
0 |
90.54 |
0 |
4.61 |
0.06 |
|
RDA (SG) |
2048 |
20.5 |
307.1 |
68 |
68.3 |
300 |
|
800 |
|
|
19 |
|
|
|
750 (mg) |
0.84 |
1.26 |
13.9 |
|
1.3 |
|
400 |
2.4 |
85 |
2.5 |
|
|
Lunch (Suggestion 1)
| Food | Amount (g) | Equivalent |
|---|---|---|
|
Broccoli, bok choy, mushroom |
||
|
Broccoli floret |
71 |
1 cup |
|
Mushroom, Cremini |
36 |
1/2 cup |
|
Carrot |
48 |
1/2 cup |
|
Onion |
36 |
3.5 tbsp |
|
Bokchoy |
45 |
1/2 cup |
|
Oyster sauce, vegetarian |
30 |
2 tbsp |
|
Tamari |
5 |
1 tsp |
|
Garlic |
7 |
2.5 tsp |
|
Water |
60 |
1/4 cup |
|
Rice vinegar |
15 |
1 tbsp |
|
Ginger |
5 |
1 tsp |
|
Chinese Garlic Green Beans (Stir fry) |
||
|
Green bean |
80 |
1 1/4 cup |
|
White sesame seed |
7 |
1 1/4 tbsp |
|
Sea salt |
0.5 |
pinch |
|
Garlic |
7 |
2.5 tsp |
|
Coconut amino |
15 |
1 tbsp |
|
Scallion |
15 |
1 tbsp |
|
Banana |
80 |
8 tbsp |
| Energy (kcal) | Fibre (g) | Carbohydrates (g) | Protein (g) | Total fat(g) | Chloesterol (mg) | Magnesium (mg) | Calcium (mg) | Potassium (mg) | Sodium (mg) | Iron (mg) | Zinc (mg) | Manganese (mg) | Iodine (mg) | Vitamin A (IU) | Vitamin B1 (mg) | Vitamin B2 (mg) | Vitamin B3 (mg) | Vitamin B5 (mg) | Vitamin B6 (mg) | Vitamin B7 (μg) | Vitamin B9 (μg) | Vitamin B12 (μg) | Vitamin C (mg) | Vitamin D (IU) | Vitamin E (mg) | Vitamin K (μg) | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
|
Broccoli, bok choy, mushroom |
162.88 |
5.74 |
20.68 |
5.98 |
1.87 |
0 |
42.54 |
137.38 |
832.01 |
415.15 |
1.78 |
1.07 |
0.34 |
8.43 |
10405.11 |
0.17 |
0.35 |
2.84 |
0.78 |
0.46 |
0 |
101.04 |
0.036 |
92.11 |
1.08 |
0.94 |
0 |
|
Chinese garlic green bean |
200.14 |
3.52 |
16.63 |
3.57 |
3.72 |
0 |
49.32 |
121.32 |
271.03 |
413.41 |
2.18 |
0.87 |
0.29 |
1600 |
1.26 |
0.14 |
0.12 |
1.03 |
0.05 |
0.26 |
0 |
43 |
0 |
14.76 |
0 |
0.43 |
0 |
|
Banana |
17.59 |
2.08 |
18.26 |
0.87 |
0.26 |
0 |
21.59 |
4 |
286.22 |
0.8 |
0.21 |
0.12 |
0 |
0 |
0 |
0.02 |
0.06 |
0.53 |
0 |
0.29 |
1.54 |
15.99 |
0 |
6.95 |
0 |
0.08 |
0.04 |
|
Total |
380.61 |
11.35 |
55.58 |
10.42 |
5.85 |
0 |
113.45 |
262.7 |
1389.27 |
829.36 |
4.17 |
2.07 |
0.63 |
1609.22 |
10406.37 |
0.34 |
0.52 |
4.41 |
0.83 |
1.02 |
1.54 |
160.03 |
0.036 |
113.83 |
1.08 |
1.45 |
0.04 |
|
RDA (SG) |
2048 |
20.5 |
307.1 |
68 |
68.3 |
300 |
|
800 |
|
|
19 |
|
|
|
750 (mg) |
0.84 |
1.26 |
13.9 |
|
1.3 |
|
400 |
2.4 |
85 |
2.5 |
|
|
Dinner (Suggestion 1)
| Food | Amount (g) | Equivalent |
|---|---|---|
|
Brown rice |
80 |
1/2 cup |
|
Tofu and Cabbage soup |
|
|
|
Onion |
30 |
3 tbsp |
|
Cabbage |
90 |
1 cup |
|
Mushroom |
57 |
3/4 cup |
|
Pea |
30 |
2 3/4 tbsp |
|
Tofu, extra firm |
50 |
1/4 cup |
|
Vegetable broth |
70 |
1/4 cup |
|
Miso paste |
3 |
1 tsp |
|
Mixed vegetables and mushrooms |
|
|
|
Onion |
30 |
3 tbsp |
|
Garlic |
21 |
2 1/4 tsp |
|
Carrot |
45 |
1/2 cup |
|
Zucchini |
38 |
1/2 cup |
|
Mushroom |
35 |
1/2 cup |
|
Broccoli |
71 |
3/4 cup |
|
Sesame seed |
5 |
1.5 tsp |
|
Fried sweet potato |
|
|
|
Sweet potato |
60 |
1/2 cup |
|
Tamari |
5 |
1 tsp |
|
Watermelon |
146 |
1 cup |
| Energy (kcal) | Fibre (g) | Carbohydrates (g) | Protein (g) | Total fat(g) | Chloesterol (mg) | Magnesium (mg) | Calcium (mg) | Potassium (mg) | Sodium (mg) | Iron (mg) | Zinc (mg) | Manganese (mg) | Iodine (mg) | Vitamin A (IU) | Vitamin B1 (mg) | Vitamin B2 (mg) | Vitamin B3 (mg) | Vitamin B5 (mg) | Vitamin B6 (mg) | Vitamin B7 (μg) | Vitamin B9 (μg) | Vitamin B12 (μg) | Vitamin C (mg) | Vitamin D (IU) | Vitamin E (mg) | Vitamin K (μg) | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
|
Brown rice |
302.4 |
2.8 |
62.94 |
6.08 |
2.2 |
0 |
78.4 |
6.4 |
175.2 |
4.8 |
0.93 |
1.57 |
2.38 |
4.8 |
0 |
0.22 |
0.07 |
3.97 |
0.72 |
0.33 |
2.4 |
11.2 |
0 |
0 |
0 |
0.07 |
0 |
|
Tofu and cabbage soup |
126.4 |
5.67 |
16.63 |
8.78 |
1.59 |
0 |
22.79 |
141.89 |
373.25 |
350 |
3.28 |
0.41 |
0.26 |
31.65 |
252.6 |
0.12 |
0.09 |
0.48 |
0.32 |
0.23 |
0 |
69.49 |
0 |
69.02 |
0 |
0.22 |
0 |
|
Mixed vegetables and mushrooms |
173.22 |
6.72 |
26.86 |
6.96 |
3.35 |
0 |
61.86 |
164.85 |
883.85 |
97.71 |
2.26 |
1.5 |
0.69 |
24.18 |
15614.92 |
0.25 |
0.36 |
3.21 |
0.98 |
0.69 |
3.1 |
88.65 |
0.01 |
85.13 |
2.45 |
1.25 |
3.3 |
|
Fried sweet potato |
73.77 |
2.5 |
17 |
1.44 |
0.11 |
0 |
14.58 |
11.19 |
500.09 |
281.91 |
0.44 |
0.17 |
0.26 |
1.87 |
82.8 |
0.07 |
0.03 |
0.53 |
0.21 |
0.19 |
0 |
14.69 |
0 |
10.26 |
0 |
0.21 |
0 |
|
Total |
719.59 |
18.28 |
134.46 |
24.15 |
7.46 |
0 |
192.23 |
334.55 |
2095.92 |
736.51 |
7.26 |
3.79 |
3.65 |
62.51 |
16781.06 |
0.71 |
0.58 |
8.46 |
2.55 |
1.49 |
5.5 |
188.41 |
0.01 |
176.23 |
2.45 |
1.83 |
3.6 |
|
RDA (SG) |
2048 |
20.5 |
307.1 |
68 |
68.3 |
300 |
|
800 |
|
|
19 |
|
|
|
750 (mg) |
0.84 |
1.26 |
13.9 |
|
1.3 |
|
400 |
2.4 |
85 |
2.5 |
|
|
In-between meals
| Food | Amount (g) | Equivalent |
|---|---|---|
|
Green tea (x4) |
240 (each) |
1 cup |
|
Seaweed |
76 |
1 cup |
|
Amla water |
|
|
|
Amla |
5 |
1 tsp |
|
Water |
500 |
2 cups |
|
Asian tofu salad |
|
|
|
Tofu, extra firm |
50 |
1/4 cup |
|
Bean sprouts |
35 |
1/4 cup |
|
Radish |
45 |
1/3 cup |
|
Cucumber |
45 |
1/3 cup |
|
Spinach |
35 |
1/4 cup |
|
Pineapple |
67 |
1/2 cup |
|
Sriracha |
5 |
1 tsp |
|
Lime |
25 |
1/2 slice |
|
Chili pepper |
5 |
1 tsp |
|
Peanut |
15 |
1 tbsp |
|
Smoothie |
|
|
|
Amla |
5 |
1 tsp |
|
Red cabbage |
45 |
1/2 cup |
|
Lemon |
25 |
1/2 slice |
|
Apple |
30 |
1/2 cup |
|
Berry |
48 |
4 3/4 tbsp |
|
Soy powder |
5 |
1 tsp |
| Energy (kcal) | Fibre (g) | Carbohydrates (g) | Protein (g) | Total fat(g) | Chloesterol (mg) | Magnesium (mg) | Calcium (mg) | Potassium (mg) | Sodium (mg) | Iron (mg) | Zinc (mg) | Manganese (mg) | Iodine (mg) | Vitamin A (IU) | Vitamin B1 (mg) | Vitamin B2 (mg) | Vitamin B3 (mg) | Vitamin B5 (mg) | Vitamin B6 (mg) | Vitamin B7 (μg) | Vitamin B9 (μg) | Vitamin B12 (μg) | Vitamin C (mg) | Vitamin D (IU) | Vitamin E (mg) | Vitamin K (μg) | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
|
Green tea |
9.6 |
0 |
0 |
2.11 |
0 |
0 |
9.6 |
0 |
76.8 |
9.6 |
0.19 |
0.09 |
|
|
|
0.067 |
0.55 |
0.28 |
0 |
0.05 |
|
0 |
0 |
0 |
|
0 |
0 |
|
Seaweed |
82.84 |
0.3 |
1.84 |
4.49 |
0.29 |
0 |
14.44 |
9.12 |
96.52 |
74.48 |
2.12 |
0.15 |
0.14 |
|
42.56 |
0.17 |
0.26 |
0.91 |
0.25 |
0.03 |
|
6.84 |
0 |
0.68 |
0 |
0.37 |
0 |
|
Amla water |
1.1 |
0 |
0 |
0 |
0 |
0 |
5 |
15 |
0 |
20 |
0 |
0.05 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
|
Asian tofu salad |
234.72 |
6.98 |
26.16 |
12.34 |
9.88 |
0 |
75.69 |
136.13 |
568.13 |
237.48 |
3.59 |
1.14 |
0.32 |
14.35 |
3620.5 |
0.16 |
0.23 |
3.58 |
0.11 |
0.47 |
0.5 |
74.96 |
0 |
66.34 |
0 |
2.84 |
394.52 |
|
Smoothie |
83.71 |
5.4 |
17.79 |
3.99 |
0.64 |
0 |
20.86 |
45.9 |
284.13 |
35.73 |
1.21 |
0.43 |
0.3216 |
2.04 |
28.14 |
0.06 |
0.05 |
0.54 |
0.16 |
0.14 |
1.6 |
25.93 |
0 |
52.08 |
0 |
0.51 |
0 |
|
Total |
411.97 |
12.68 |
45.79 |
22.95 |
10.82 |
0 |
125.59 |
206.16 |
1025.58 |
377.29 |
7.12 |
1.87 |
0.78 |
16.41 |
3691.2 |
0.46 |
1.1 |
5.31 |
0.51 |
0.69 |
2.1 |
107.73 |
0 |
119.1 |
0 |
3.73 |
394.52 |
|
RDA (SG) |
2048 |
20.5 |
307.1 |
68 |
68.3 |
300 |
|
800 |
|
|
19 |
|
|
|
750 (mg) |
0.84 |
1.26 |
13.9 |
|
1.3 |
|
400 |
2.4 |
85 |
2.5 |
|
|
| Energy (kcal) | Fibre (g) | Carbohydrates (g) | Protein (g) | Total fat(g) | Chloesterol (mg) | Magnesium (mg) | Calcium (mg) | Potassium (mg) | Sodium (mg) | Iron (mg) | Zinc (mg) | Manganese (mg) | Iodine (mg) | Vitamin A (IU) | Vitamin B1 (mg) | Vitamin B2 (mg) | Vitamin B3 (mg) | Vitamin B5 (mg) | Vitamin B6 (mg) | Vitamin B7 (μg) | Vitamin B9 (μg) | Vitamin B12 (μg) | Vitamin C (mg) | Vitamin D (IU) | Vitamin E (mg) | Vitamin K (μg) | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
|
Breakfast |
578.59 |
20.16 |
87.46 |
14.45 |
13.16 |
0 |
194.13 |
124.46 |
890.97 |
11.27 |
4.56 |
3.6 |
0.98 |
5.96 |
61.56 |
0.44 |
0.33 |
2.76 |
0.45 |
0.44 |
79.85 |
85.1 |
0 |
90.54 |
0 |
4.62 |
0.06 |
|
Lunch |
380.61 |
11.35 |
55.58 |
10.42 |
5.85 |
0 |
113.45 |
262.7 |
1389.27 |
829.36 |
4.17 |
2.07 |
0.63 |
1609.22 |
10406.37 |
0.34 |
0.52 |
4.41 |
0.83 |
1.02 |
1.54 |
160.03 |
0.04 |
113.83 |
1.08 |
1.45 |
0.04 |
|
Dinner |
719.59 |
18.28 |
134.47 |
24.15 |
7.46 |
0 |
192.23 |
334.55 |
2095.92 |
736.51 |
7.26 |
3.79 |
3.65 |
62.51 |
16781.06 |
0.71 |
0.58 |
8.46 |
2.55 |
1.49 |
5.5 |
188.41 |
0.02 |
176.23 |
2.45 |
1.83 |
3.6 |
|
In-between meals |
411.97 |
12.68 |
45.79 |
22.95 |
10.82 |
0 |
125.59 |
206.16 |
1025.58 |
377.29 |
7.12 |
1.87 |
0.78 |
16.41 |
3691.2 |
0.46 |
1.1 |
5.31 |
0.51 |
0.69 |
2.1 |
107.73 |
0 |
119.1 |
0 |
3.73 |
394.52 |
|
Total |
2090.76 |
62.47 |
323.3 |
71.98 |
37.29 |
0 |
625.4 |
927.86 |
5401.73 |
1954.43 |
23.1 |
11.34 |
6.06 |
1694.08 |
30940.19 |
1.95 |
2.54 |
20.94 |
4.35 |
3.64 |
88.99 |
541.27 |
0.05 |
499.71 |
3.53 |
11.63 |
398.22 |
|
RDA (SG) |
2048 |
20.5 |
307.1 |
68 |
68.3 |
300 |
|
800 |
|
|
19 |
|
|
|
750 (mg) |
0.84 |
1.26 |
13.9 |
|
1.3 |
|
400 |
2.4 |
85 |
2.5 |
|
|