Step 1:
Breakfast
Step 2:
Lunch
Step 3:
Dinner
Step 4:
Snacks
Step 5:
Calculate
Bottom Curve
Food Estimated Portion
Asparagus, cooked, boiled, drained
0 cup
Avocados, raw, all commercial varieties
0 cup, cubes
Beans, baked, canned, no salt added
0 cup
Beans, black, mature seeds, canned, low sodium
0 cup
Beef, ground, 85% lean meat / 15% fat, crumbles, cooked, pan-browned
0 oz
Beef, retail cuts, separable fat, cooked
0 oz
Broccoli, raw
0 cup chopped
Carbonated beverage, cola
0 fl oz
Carbonated beverage, tonic water
0 fl oz
Carrots, baby, raw
0 large
Cauliflower, cooked, boiled, drained, without salt
0 cup (1" pieces)
Corn, yellow, whole kernel, frozen, microwaved
0 cup
Fish, salmon, pink, cooked, dry heat
0 oz
Ground turkey, 93% lean, 7% fat, pan-broiled crumbles
0 oz
Kale, raw
0 cup 1" pieces, loosely packed
Lasagna with meat sauce, frozen, prepared
0 piece side
Lentils, mature seeds, cooked, boiled, without salt
0 cup
Lettuce, green leaf, raw
0 cup shredded
Macaroni and cheese, box mix with cheese sauce, prepared
0 cup prepared
Meatballs, frozen, Italian style
0 oz
Mushrooms, portabella, raw
0 cup diced
Oil, olive, salad or cooking
0 tablespoon
Onions, raw
0 cup, chopped
Peas, green, frozen, unprepared
0 cup
Peppers, sweet, red, sauteed
0 cup chopped
Plantains, cooked
0 cup, mashed
Potatoes, baked, flesh, without salt
0 cup
Quinoa, cooked
0 cup
Restaurant, Italian, spaghetti with meat sauce
0 serving
Rice, brown, long-grain, cooked
0 cup
Rice, white, medium-grain, cooked
0 cup
Salad dressing, caesar dressing, regular
0 tbsp
Salad dressing, italian dressing, commercial, regular
0 tbsp
Salad dressing, ranch dressing, commercial, regular
0 tablespoon
Soup, chicken noodle, canned, condensed
0 cup
Spaghetti, whole-wheat, cooked
0 cup
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
0 cup
Spinach, raw
0 cup
Squash, summer, all varieties, raw
0 cup, sliced
Sweet potato, frozen, cooked, baked, without salt
0 cup, cubes
Tofu, raw, firm, prepared with calcium sulfate
0 cup
Turkey, whole, meat and skin, cooked, roasted
0 oz
Veggie burgers or soyburgers, unprepared
0 pattie

*Results based on estimation from the ‘National Nutrient Database for Standard Release 27 Softwarv.2.0b. The National Agricultural Library’ and are for informational purpose only.