3-Day Diet Plan

DAY 1
Breakfast: Ham Omelet--100 Calories
- 1% fat (.64g), 10 mg cholesterol, 416 mg (17%) sodium, 193 mg potassium (6%), 18g protein (36%)
-Calcium 1%
Breakfast: Whole milk (2 cups)--120 Calories
-5g (8%) fat, 10 mg (3%) cholesterol, 127 mg(5%) sodium, 396 mg (11%) potassium, 12.2 g (4%)carbs, 8.5 g (17%) protein
-Vitamin A 12%, Vitamin C 8%, Calcium 658%, Iron 3%
Breakfast: Fuji Apple (1 med)--80 calories
-Carbohydrates 22g (7%), protein .5 g (1%)
-Vitamin A 2%, Vitamin C 20%, Calcium 2%, Iron 2%.

Lunch: Chinese Chicken Salad--85 Calories
-2g (3%) fat, 3g (1%) carbs, 11g (22%) protein
Lunch: Juk--205 calories
-2g (3%) fat, .5 g (2%) sat fat, 43mg 14% cholesterol, 269.5 mg (11%) sodium, potassium 119.5 mg (3%), 54.7 g (18%) carbohydrate, 13.3 g (27%) protein

Afternoon Snack: Lite Cheese Slices--224 Calories
-13.5 g (21%) fat, 6.5 g (2%) Carbs, 19g (38%) Protein
Afternoon Snack: Ritz Crackers (5)--80 Calories
-4.5 g (7%) fat, 1 g (5%) Sat fat, Sodium 135 mg (6%), 10 mg potassium, 10g (3%), 1g (2%) protein
-Calcium 2%, Iron 2%

Dinner: Salmon Fillet-197 Calories
-14g (22 %) Fat, 2.7 g (14%), Proein 19g (38%)
Dinner: Rice (1/2 cups)--201 calories
-.4 g (1%) fat, 1.6 mg sodium
-Vitamin A 8%, Calcium 4%, Iron 15%
Dinner: Broccoli (1 cup)--40 Calories
-Sodium 16 mg (1%), Total Carbohydrate (7g) 2%, Protein 5g (10%)
-Vitamin A 78%, Vitamin C 230%, Calcium 14%, Iron 7%

Dessert: Frozen Yogurt (1 cup)--280 Calories
-3g (5%) Fat, 26g (9%) carbs

DAY 2
Breakfast: Oikos Greek Yogurt (5.3 oz)—90 calories
-Carbohydrates (6g) 2%, 15g (30%) protein
-Calcium 20%
Breakfast: Granola (1 cup)—598 calories
-6g (9%) fat, 6g (5%) saturated fat, 20mg (1%) sodium, 220 mg (6%) potassium, 35 g (12%) carbohydrates, 5g (10%) protein
-Calcium 4%, Iron 6%
Breakfast: Mixed berries (1 cup)—80 calories
-19g (6%) carbohydrates (fiber), 1g (2%) protein
Breakfast: Orange Juice (4 oz)—60 calories
-15g (5%) carbohydrates (sugars)

Lunch: Turkey Sandwich—475 calories
-19.5 g (30%) fat, 5g (25%) saturated fat, 35 mg (12%) cholesterol, 815 mg (34%) sodium, 22g (7%) carbohydrates, 11g (22%) protein
-4% vitamin A, 30% calcium, 8% Iron, 18% vitamin D
Lunch: Carrots (12)—35 calories
-.3g fat, 88 mg (4%) cholesterol, 410 mg (12%) potassium, 9g (3%)carbohydrates, 1g (2%) protein
-308% vitamin A, 13% vitamin C, 4.2% calcium, 2% iron
Lunch: Cranberry Juice (8 fl. Oz)—110 calories
-35 mg sodium, 27 g(9%) carbohydrates
-130% vitamin C

Afternoon Snack: Trail Mix (1/2 cup)—166 calories
-6g (9%) fat, 24g (8%) carbohydrates

Dinner: Spaghetti—230 calories
-2g (3%) fat, .5 g (2%) saturated fat, 680 mg (28% sodium), 45 g (15%) carbohydrates, 10g (20%) protein
-30% vitamin C, 4% calcium, 20% iron
Dinner: Corn—80 calories
-1.2 g (2%) fat, .2g (1%) saturated fat, 78 mg (3%) sodium, 347 mg (10%) potassium, 41.2 g (14%) carbohydrates, 5.29 g (11%) protein
-11% vitamin A, 33% vitamin C, 11% calcium, 10% iron

DAY 3
Breakfast: Special K Cereal—120 calories
-.5 g (1%) fat, 220 mg (9%)sodium, 60 mg (2%) potassium, 22g (7%) carbohydrates, 7g (14%) protein
-15% vitamin A, 35% vitamin C, 45% Iron, 35% vitamin D
Breakfast: 1% Milk—110 calories
-2.5 g (4%) fat, 1.5 g (8%) saturated fat, 10mg (3%) cholesterol, 120 mg (5%) sodium, 13 g (4%) carbohydrates, 8g (16%) protein
-10% vitamin A, 2% vitamin C, 30% calcium, 25% vitamin D
Breakfast: Strawberries (1 cup, fresh)—77 calories
-.2g fat, 4mg sodium, 327mg (9%) potassium, 20.2g (7%) carbohydrates, .95 g (2%) protein
-2% vitamin A, 152% vitamin C, 35% calcium, 9% iron, 2.13% vitamin E

Lunch: Grilled Chicken—272 calories
-15.3 g (24%) fat, 3.5 g (18%) saturated fat, 100mg (33%) cholesterol, 745 mg (31%) sodium, 34g (68%) protein
Lunch: Rice (1/2 cups)--201 calories
-.4 g (1%) fat, 1.6 mg sodium
-Vitamin A 8%, Calcium 4%, Iron 15%
Lunch: Soybeans (1/2 cup)—100 calories
-3.5 (5%) fat, 5mg sodium, 7g (2%) carbohydrate, 10g (20%) protein
-4% vitamin A, 4% calcium, 15% iron

Afternoon Snack: Hummus on Pita—350 calories
-8.47g (13%) fat, 599 mg (25%) sodium, 58g (19%) carbohydrates, 11g (22%) protein

Dinner: Rice (1/2 cups)--201 calories
-.4 g (1%) fat, 1.6 mg sodium
-Vitamin A 8%, Calcium 4%, Iron 15%
Dinner: Beef Stew—218 calories
-12.5 g (19%) fat, 5.2 g (26%) saturated fat, 37 mg (12%) cholesterol, 947 mg (39%) sodium, 404 mg (12%) potassium, 15.7 g (5%) carbohydrates, 11.46 g (23%) protein
-77% vitamin A, 17% vitamin C, 28% calcium, 9% iron
Dinner: 1% Milk—110 calories
-2.5 g (4%) fat, 1.5 g (8%) saturated fat, 10mg (3%) cholesterol, 120 mg (5%) sodium, 13 g (4%) carbohydrates, 8g (16%) protein
-10% vitamin A, 2% vitamin C, 30% calcium, 25% vitamin D

Dessert: Lychee Sorbet—140 calories
-1g (2%) fat, 5 mg (2%) cholesterol, 55 mg (2%) sodium, 31g (10%) carbohydrates
-4% calcium

Bibliography:
Calorie Counter, Diet Tracking, Food Journal, Nutrition Facts at The Daily Plate. 08 May 2009 .