Here's her breakdown for Week 1:
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Macronutrients:
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Micronutrients:
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Carbs
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Fats
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Proteins
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Calcium
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Vit D
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Vit B6
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Vit B9
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Vit B12
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Breakfast:
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Egg
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1g
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9.5g
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13g
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56mg
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2mg
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0.17mg
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5%
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0.89mcg
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Avocado
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9g
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14.5g
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2g
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12mg
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0mg
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0.26mg
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30%
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0mcg
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Banana
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23g
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0g
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1g
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5mg
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0mg
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0.37mg
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11%
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0mcg
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Oatmeal (1/2 cup)
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27g
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3g
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5g
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0mg
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0mg
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0mg
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6%
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0mcg
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Wheat Toast
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24g
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2g
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4g
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2%
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0mg
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5%
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7%
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0%
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Peanut Butter (2 tbsp)
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6g
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16g
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7g
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0mg
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0mg
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0mg
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6%
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0mcg
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Ham (slice)
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0g
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1g
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5g
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0
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0
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5%
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0%
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2%
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Greek Yogurt (8oz)
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9g
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0g
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23g
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30%
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0mg
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0mg
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0%
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0mcg
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Flax Meal (2tbsp)
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4g
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4.5g
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3g
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2%
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0mg
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0mg
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2%
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0mcg
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Green Tea
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0g
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0g
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0g
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0mg
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0mg
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0mg
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0%
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0mcg
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Mid- Morning Snack
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Apples (100g)
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14g
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0g
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0g
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6mg
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0mg
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0.04mg
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1%
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0mcg
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Almonds (100g)
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22g
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49.5g
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21g
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264mg
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0mg
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0.14mg
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4%
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0mcg
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Walnuts (100g)
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14g
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65g
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15g
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98mg
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0mg
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0.54mg
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7%
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0mcg
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Fruit & Nut Bar
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25g
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4g
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3g
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0mg
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0mg
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0mg
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0%
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0mcg
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Protein Shake
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Gender dependent
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Lunch:
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Chicken Breast (skinless)
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15g
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16g
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15g
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19mg
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0mg
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0.04mg
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1%
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0.27mcg
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Salmon
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0g
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4.5g
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21g
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7mg
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10.9mg
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0.61mg
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15%
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4.2mcg
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Tuna
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0g
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5g
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23g
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8mg
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5.7mg
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0.46mg
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2%
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9.4mcg
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Turkey (skinless)
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0g
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3g
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22g
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14mg
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0.4mg
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0.47mg
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0%
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0.43mcg
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Spinach Salad
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3g
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0g
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2g
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8%
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0mg
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40%
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52%
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Brown Rice (100g)
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77g
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3g
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8g
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23mg
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0mg
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0.51mg
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2%
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0mcg
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Brussel Sprouts (100g)
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9g
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0g
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3g
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42mg
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0mg
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0.22mg
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13%
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0mcg
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Potatoes (100g)
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18g
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0g
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2g
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13mg
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0mg
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0.34mg
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19%
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0mcg
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Afternon Snack:
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Oranges (100g)
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14g
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0g
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0g
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6mg
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0mg
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0.04mg
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14%
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0mcg
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Pistachios (100g)
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28g
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45.5g
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20g
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105mg
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0mg
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1.7mg
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15%
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0mcg
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Raw Veggies
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7g
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0g
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1g
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2%
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0mg
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0mg
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0mcg
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Dinner:
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Ground Beef (100g 80/20)
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0g
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20g
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17g
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18mg
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0.1mg
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0.32mg
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2.1mcg
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Tilapia (100g)
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0g
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1.5g
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20g
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10mg
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3.1mg
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0.16mg
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1.6mcg
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Humus
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2g
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1g
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1g
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1%
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0
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1%
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3%
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0%
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Pasta (2/3 cup dry)
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41g
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1g
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7g
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0mg
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0mg
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0mg
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0mcg
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Basmati Rice (1 cup)
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44g
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3g
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6g
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2%
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0mg
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0mg
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30%
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0mcg
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Spinach (3 cups)
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3g
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0g
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2g
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8%
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0mg
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40%
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156%
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0mcg
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Eggplant (100g)
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6g
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0g
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1g
|
9mg
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0mg
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0.08mg
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0mcg
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Squash (100g)
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9g
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0g
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1g
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28mg
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0mg
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0.16mg
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0mcg
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Potatoes (100g)
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64g
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0g
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8g
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5%
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0
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53%
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19%
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0%
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Dessert/ Late Snack:
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Cereal (Kashi Go Lean)
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30g
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1g
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13g
|
6mg
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0mg
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0mg
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0mcg
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Humus
|
2g
|
1g
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1g
|
1%
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0
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1%
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3%
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0%
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Coffee
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0
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0
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0
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0
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0
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0
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0
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0
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Mixed nuts
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32g
|
80g
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22g
|
15%
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0
|
13%
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20%
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0%
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