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  • Breakfast: Saturates Mufa Pufa Food Name: Quantity: Description

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    bob
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    This document provides a sample meal plan and nutritional breakdown for "Real Food Living - Day 1". It lists the foods consumed at each meal (breakfast, lunch, evening meal), along with the quantity, description, and nutritional content including saturated fats, monounsaturated fats, polyunsaturated fats, omega-3, omega-6, carbohydrates, proteins, fats, and alcohol. The total intake and targets for each nutritional category are provided at the bottom. The sample day consists of whole, minimally processed foods and meets the nutritional targets.

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    diet

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    Real food diet

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    This document provides a sample meal plan and nutritional breakdown for "Real Food Living - Day 1". It lists the foods consumed at each meal (breakfast, lunch, evening meal), along with the quantity, description, and nutritional content including saturated fats, monounsaturated fats, polyunsaturated fats, omega-3, omega-6, carbohydrates, proteins, fats, and alcohol. The total intake and targets for each nutritional category are provided at the bottom. The sample day consists of whole, minimally processed foods and meets the nutritional targets.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    10 views2 pages

    Breakfast: Saturates Mufa Pufa Food Name: Quantity: Description

    Uploaded by

    bob
    This document provides a sample meal plan and nutritional breakdown for "Real Food Living - Day 1". It lists the foods consumed at each meal (breakfast, lunch, evening meal), along with the quantity, description, and nutritional content including saturated fats, monounsaturated fats, polyunsaturated fats, omega-3, omega-6, carbohydrates, proteins, fats, and alcohol. The total intake and targets for each nutritional category are provided at the bottom. The sample day consists of whole, minimally processed foods and meets the nutritional targets.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 2

    Real Food Living - sample day 1

    FOOD NAME: QUANTITY: DESCRIPTION: SATURATES MUFA PUFA OMEGA3 OMEGA6

    Breakfast
    Yogurt, Greek, plain, whole 125 1 pot 5.6g 0.6g 0.2g 0g 0g

    Mixed berries 140 1 cup 0.04g 0.1g 0.1g 0g 0g

    Milk, whole, pasteurised, average 35 splash in drink


    0.8g 0.3g 0.03g 0.01g 0.03g

    Meal Total: 6.5g 1.1g 0.3g 0.01g 0.03g

    Lunch
    Mackerel, flesh only, smoked 150 1 medium 7.6g 14g 9.2g 8.4g 0.9g

    Mixed Salad Leaves 36 1 cup


    0.02g 0.01g 0.1g 0g 0g

    Peppers, bell, raw, mixed 40 5 slices 0.03g 0g 0.1g 0g 0g

    Cucumber, raw, flesh and skin 55 1/2/ cup


    0g 0g 0g 0g 0g

    Tomatoes, standard, raw 130 1 average


    0.04g 0.04g 0.1g 0g 0g

    Avocado, average, flesh only 140 1 average 5.7g 16.9g 3.1g 0g 0g

    Beetroot, boiled in unsalted water 35 1/2 small


    0g 0g 0.04g 0g 0g

    Balsamic Vinegar 11.4 1 tablespoon 0g 0g 0g 0g 0g

    Oil, olive 37.8 3 tablespoons


    5.4g 28g 3.1g 0.3g 2.8g

    Mixed nuts, (no peanuts) 30 1 serving


    1.9g 9.4g 5.4g 0.6g 4.9g

    Milk, whole, pasteurised, average 35 splash in drink 0.8g 0.3g 0.03g 0.01g 0.03g

    Meal Total: 22g 68g 21g 9.2g 8.6g

    Evening Meal
    115bone
    Lamb, loin chops, roasted, lean and fat, weighed with average portion
    13g 10.4g 1.5g 0g 0g

    Cauliflower, boiled in unsalted water 160 large portion 0.3g 0.2g 0.8g 0.1g 0.02g

    Butter, salted 15 3 teaspoons 7.8g 3.1g 0.4g 0.1g 0.2g

    Cream, fresh, double, including Jersey cream 16 1 tablespoon 5.3g 2.2g 0.3g 0.1g 0.2g

    Broccoli, green, steamed 80 1 serving


    0.1g 0.04g 0.2g 0.02g 0.01g

    Edamame beans 160 1 cup


    1g 2.1g 3.4g 0g 0g

    Asparagus, boiled in unsalted water 80 1 serving 0.1g 0.2g 0.2g 0g 0g

    Cheese, Brie, with outer rind removed 40 1 serving 7.3g 2.7g 0.2g 0g 0g

    Celery, raw 60 0g 0g 0.1g 0g 0g


    1 stick

    Grapes, red 35 10 0.01g 0g 0.01g 0g 0g

    Milk, whole, pasteurised, average 35 splash in drink


    0.8g 0.3g 0.03g 0.01g 0.03g
    SATURATES MUFA PUFA OMEGA3 OMEGA6

    Meal Total: 36g 21g 7.2g 0.3g 0.5g

    Plan Total: 64g 91g 29g 9.5g 9.1g

    Target 20g 29g 16g 2.2g 14g

    CARBOHYDRATE PROTEIN FAT ALCOHOL

    Intake 69.7g 120.6g 199.8g 0g


    10% Carbs
    g/kg body-weight 1 1.7 2.9 0
    19% Protein
    Kilocal 267 482 1798 0 71% Fat

    Kilocal % 10% 19% 71% 0%

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