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MESE

The document provides nutritional information for 6 meals across multiple days, listing the food groups, categories, items, and nutritional values for each portion. It includes proteins, carbs, fats, and calories for each food item and meal total. Sample meals include various dairy, meat, fish, grains and vegetables.

Uploaded by

mario marioa
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as ODS, PDF, TXT or read online on Scribd
24 views57 pages

MESE

The document provides nutritional information for 6 meals across multiple days, listing the food groups, categories, items, and nutritional values for each portion. It includes proteins, carbs, fats, and calories for each food item and meal total. Sample meals include various dairy, meat, fish, grains and vegetables.

Uploaded by

mario marioa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as ODS, PDF, TXT or read online on Scribd
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Food Group Food Category Food Item

Protein Dairy Albus de ou


Protein
Carbs
Carbs
Veggies Rosie x1
Veggies Castravete x1
Meal 1 Fruits
Fruits
Fats
Fats Caju/migdale/seminte de dovleac/
Condiments
Condiments
Total

Food Group Food Category Food Item


Protein Meat Piept de pui/vita/piept de curcan/ton
Protein
Carbs Grains Orez/paste/cartofi /
Carbs
Veggies Mixed_Veggies Mix de legume
Veggies
Meal 2 Fruits
Fruits
Fats Oil Ulei de masline
Fats
Condiments
Condiments
Total

Food Group Food Category Food Item


Protein Dairy Pudra proteica1g) | (30g = MP)
Protein
Carbs
Carbs
Veggies
Veggies
Meal 3 Fruits Fruit Bananas (120g in 1 medium) | (1g)
Fruits Fructe congelate
Fats Unt de arhahide
Daily Total
Total Calories (Kcal) Protein (Grams)Fats (Grams) Carbs (Grams)
2000.00 163.70 60.16 197.69

Portion Size (Grams) Total Calories (Kcal) Protein (Grams)Fats (Grams) Carbs (Grams)
200 145 25 1 9

18.05 0.335 0.15 3.84


31.945 0.37 0.165 7.245
126.422 5.018 10.078 3.912
15

321.42 30.72 11.39 24.00

Portion Size (Grams) Total Calories (Kcal) Protein (Grams)Fats (Grams) Carbs (Grams)
120 296.64 57.96 7.2

100 212.58 4.2 0.42 48

100 108 4.66 1.04 20

10 89.1 9.9

706.32 66.82 18.56 68.00

Portion Size (Grams) Total Calories (Kcal) Protein (Grams)Fats (Grams) Carbs (Grams)
30 120.03 23.4 2.19 1.68

120 118.428 1.308 0.396 27.408


50
15
Meal 3

Fats
Condiments
Condiments
Total

Food Group Food Category Food Item


Protein Fish Pudra proteica1g) | (30g = MP)
Protein
Carbs Orez istant/rondele de orez
Carbs
Veggies
Veggies
Meal 4 Fruits
Fruits
Fats Oil
Fats
Condiments
Condiments
Total

Food Group Food Category Food Item


Protein Piept de pui/vita/piept de curcan/ton
Protein
Carbs
Carbs
Veggies Brocoli/legume/spanac/
Veggies
Meal 5 Fruits
Fruits
Fats 15
Fats
Condiments
Condiments
Total

Food Group Food Category Food Item


Protein
Protein
Carbs
Carbs
Veggies
Veggies
Meal 6 Fruits
Fruits
Fats
238.46 24.71 2.59 29.09

Portion Size (Grams) Total Calories (Kcal) Protein (Grams)Fats (Grams) Carbs (Grams)
30 236.4 24 15.6

80 292.4 10.4 1.2 60

102.925 7.05 0.925 16.6

89.1 9.9

720.82 41.45 27.63 76.60

Portion Size (Grams) Total Calories (Kcal) Protein (Grams)Fats (Grams) Carbs (Grams)
120

100

Portion Size (Grams) Total Calories (Kcal) Protein (Grams)Fats (Grams) Carbs (Grams)
Meal 6

Fats
Condiments
Condiments
Total

Food Group Food Category Food Item


Protein
Protein
Carbs
Carbs
Veggies
Veggies
Meal 7 Fruits
Fruits
Fats
Fats
Condiments
Condiments
Total
Portion Size (Grams) Total Calories (Kcal) Protein (Grams)Fats (Grams) Carbs (Grams)
Food CategoryFood Item Total Calories (Kcal) Protein (GramFats (Grams
Eggs Egg Whites (1g) | (35g = per eg 0.486 0.110 0.002
Eggs Eggs (1g) | (1 large = 50g) 1.448 0.130 0.100
Dairy Protein Powder (1g) | (30g = MP 4.001 0.780 0.073
Dairy Milk [<1%], (1g) 0.426 0.034 0.010
Dairy Full-Fat Milk, (1g) 0.653 0.033 0.037
Dairy Plain Low-Fat Greek Yoghurt (1 0.580 0.100 0.004
Dairy Plain Skyr (1g) 0.598 0.110 0.002
Dairy Cheese, Low-Fat Cottage (1g) 0.678 0.120 0.010
Dairy Cheese, Mozzarella (1g) 2.774 0.280 0.170
Dairy Cheese, Feta (1g) 2.614 0.140 0.210
Dairy Cheese, Regular (1g) 3.518 0.250 0.270
Fish Salmon Fillet, Raw (1g) 1.970 0.200 0.130
Fish Salmon Fillet, Cooked (1g) 2.795 0.260 0.195
Fish Cod, Raw (1g) 0.783 0.180 0.007
Fish Cod, Cooked (1g) 1.062 0.234 0.014
Fish Canned Tuna in Water (1g) 1.028 0.255 0.001
Fish Shellfish, Raw (1g) 0.845 0.200 0.005
Fish Shellfish, Cooked (1g) 1.130 0.260 0.010
Fish Other Lean Fish [<5%], Raw (1g 0.935 0.200 0.015
Fish Other Lean Fish [<5%], Cooked 1.310 0.260 0.030
Meat Chicken Breast, Raw (1g) 1.100 0.230 0.020
Meat Chicken Breast, Cooked (1g) 1.648 0.322 0.040
Meat Lean Steak, Raw (1g) 1.290 0.210 0.050
Meat Lean Steak, Cooked (1g) 1.992 0.273 0.100
Meat Lean Ground Beef, Raw (1g) 1.290 0.210 0.050
Meat Lean Ground Beef, Cooked (1g) 1.812 0.273 0.080
Meat Ground Turkey, Raw (1g) 1.290 0.210 0.050
Meat Ground Turkey, Cooked (1g) 1.902 0.273 0.090
Meat Other Lean Meat [<5%], Raw (1 1.320 0.240 0.040
Meat Other Lean Meat [<5%], Cooked 1.968 0.312 0.080
Meat_SubstituteQuorn (1g) 1.030 0.145 0.030
Meat_SubstituteTofu (1g) 0.865 0.090 0.045
Meat_SubstituteTempeh (1g) 2.110 0.190 0.110
Carbs (Grams) 1 Option - Meal 1 2 Option - Meal 1
0.007 #REF! #REF!
0.007 Milk [<1%], (1g)
0.056 Full-Fat Milk, (1g)
0.050 Plain Low-Fat Greek Yoghurt (1g)
0.047 Plain Skyr (1g)
0.036 Cheese, Low-Fat Cottage (1g)
0.035 Cheese, Mozzarella (1g)
0.027 Cheese, Feta (1g)
0.031 Cheese, Regular (1g)
0.041
0.022

0.045
0.025
0.090
1 Option - Meal 2 2 Option - Meal 2 1 Option - Meal 3
#REF! #REF! #REF!
Chicken Breast, Cooked (1g) Milk [<1%], (1g)
Lean Steak, Raw (1g) Full-Fat Milk, (1g)
Lean Steak, Cooked (1g) Plain Low-Fat Greek Yoghurt (1g)
Lean Ground Beef, Raw (1g) Plain Skyr (1g)
Lean Ground Beef, Cooked (1g) Cheese, Low-Fat Cottage (1g)
Ground Turkey, Raw (1g) Cheese, Mozzarella (1g)
Ground Turkey, Cooked (1g) Cheese, Feta (1g)
Other Lean Meat [<5%], Raw (1g) Cheese, Regular (1g)
Other Lean Meat [<5%], Cooked (1g)
2 Option - Meal 3 1 Option - Meal 4 2 Option - Meal 4
#REF! #REF! #REF!
Salmon Fillet, Cooked (1g)
Cod, Raw (1g)
k Yoghurt (1g) Cod, Cooked (1g)
Canned Tuna in Water (1g)
Shellfish, Raw (1g)
Shellfish, Cooked (1g)
Other Lean Fish [<5%], Raw (1g)
Other Lean Fish [<5%], Cooked (1g)
1 Option - Meal 5 2 Option - Meal 5
#REF! #REF!
1 Option - Meal 6 2 Option - Meal 6 1 Option - Meal 7
#REF! #REF! #REF!
2 Option - Meal 7
#REF!
Food CategoryFood Item Total Calories (Kcal) Protein (GramFats (Grams
Starchy_VeggiesPotato, Raw (1g) 0.769 0.020 0.001
Starchy_VeggiesPotato, Cooked (1g) 0.949 0.025 0.001
Starchy_VeggiesSweet Potato, Raw (1g) 0.873 0.016 0.001
Starchy_VeggiesSweet Potato, Cooked (1g) 0.938 0.020 0.002
Starchy_VeggiesCorn (1g) 1.095 0.030 0.015
Legumes Lentils, Raw (1g) 3.539 0.260 0.011
Legumes Lentils, Cooked (1g) 1.196 0.090 0.004
Legumes Beans, Raw (1g) 3.468 0.210 0.012
Legumes Beans, Cooked (1g) 1.205 0.080 0.005
Grains Plain Oats, Raw (1g) 3.780 0.160 0.060
Grains Plain Oatmeal, Cooked (1g) 0.702 0.024 0.014
Grains Buckwheat, Raw (1g) 3.678 0.133 0.034
Grains Buckwheat, Cooked (1g) 0.990 0.034 0.006
Grains Bulgur, Raw (1g) 3.637 0.120 0.013
Grains Bulgur, Cooked (1g) 0.902 0.031 0.002
Grains Pasta, Raw (1g) 3.655 0.130 0.015
Grains Pasta, Cooked (1g) 1.561 0.060 0.009
Grains Barley, Raw (1g) 3.628 0.100 0.012
Grains Barley, Cooked (1g) 1.248 0.023 0.004
Grains Quinoa, Raw (1g) 3.681 0.141 0.061
Grains Quinoa, Cooked (1g) 1.199 0.044 0.019
Grains Rice, Raw (1g) 3.543 0.070 0.007
Grains Rice, Cooked (1g) 1.255 0.027 0.003
Grains Whole-Wheat Wrap (1g) | (1 lar 2.706 0.088 0.066
Grains Whole-Wheat Bread (1g) | (1 sli 2.635 0.100 0.035
Grains Bun (1g) | (1 bun = 70g) 2.520 0.090 0.040
Grains Rice Cakes (1g) | (1 cake = 9g) 3.830 0.090 0.030
Grains Cereal (1g) 3.870 0.130 0.070
Grains Granola (1g) 4.350 0.090 0.110
Sweets Candy (1g) 4.020 0.045 0.080
Sweets Chocolate (1g) 5.380 0.080 0.300
Sweets Soda (1g) 0.440
Sweets Cookies (1g) 4.710 0.060 0.190
Carbs (Grams) 1 Option - Meal 1 2 Option - Meal 1
0.170 #REF! #REF!
0.210
0.200
0.210
0.210
0.600
0.200
0.630
0.210
0.650
0.120
0.710
0.200
0.760
0.190
0.750
0.310
0.780
0.280
0.642
0.213
0.800
0.280
0.440
0.480
0.450
0.800
0.680
0.750
0.780
0.590
0.110
0.690
1 Option - Meal 2 2 Option - Meal 2 1 Option - Meal 3
#REF! #REF! #REF!
Plain Oatmeal, Cooked (1g)
Buckwheat, Raw (1g)
Buckwheat, Cooked (1g)
Bulgur, Raw (1g)
Bulgur, Cooked (1g)
Pasta, Raw (1g)
Pasta, Cooked (1g)
Barley, Raw (1g)
Barley, Cooked (1g)
Quinoa, Raw (1g)
Quinoa, Cooked (1g)
Rice, Raw (1g)
Rice, Cooked (1g)
Whole-Wheat Wrap (1g) | (1 large = 70g)
Whole-Wheat Bread (1g) | (1 slice = 40g)
Bun (1g) | (1 bun = 70g)
Rice Cakes (1g) | (1 cake = 9g)
Cereal (1g)
Granola (1g)
2 Option - Meal 3 1 Option - Meal 4 2 Option - Meal 4
#REF! #REF! #REF!
Plain Oatmeal, Cooked (1g)
Buckwheat, Raw (1g)
Buckwheat, Cooked (1g)
Bulgur, Raw (1g)
Bulgur, Cooked (1g)
Pasta, Raw (1g)
Pasta, Cooked (1g)
Barley, Raw (1g)
Barley, Cooked (1g)
Quinoa, Raw (1g)
Quinoa, Cooked (1g)
Rice, Raw (1g)
Rice, Cooked (1g)
Whole-Wheat Wrap (1g) | (1 large = 70g)
Whole-Wheat Bread (1g) | (1 slice = 40g)
Bun (1g) | (1 bun = 70g)
Rice Cakes (1g) | (1 cake = 9g)
Cereal (1g)
Granola (1g)
1 Option - Meal 5 2 Option - Meal 5
#REF! #REF!
1 Option - Meal 6 2 Option - Meal 6 1 Option - Meal 7
#REF! #REF! #REF!
2 Option - Meal 7
#REF!
Food CategoryFood Item Total Calories (Kcal) Protein (GramFats (Grams
Leafy_VeggiesBrussels Sprouts (1g) 0.436 0.013 0.003
Leafy_VeggiesCabbage (1g) 0.292 0.014 0.001
Leafy_VeggiesRomaine Lettuce (1g) 0.207 0.012 0.003
Leafy_VeggiesSpinach (1g) 0.295 0.029 0.004
Veggies Asparagus (1g) 0.254 0.022 0.001
Veggies Beets (1g) 0.462 0.016 0.002
Veggies Broccoli (1g) 0.412 0.028 0.004
Veggies Cauliflower (1g) 0.300 0.020 0.001
Veggies Carrots (1g) 0.442 0.009 0.002
Veggies Celery (1g) 0.162 0.007 0.002
Veggies Cucumber (1g) 0.181 0.007 0.001
Veggies Eggplant (1g) 0.286 0.010 0.002
Veggies Green Beans (1g) 0.361 0.018 0.001
Veggies Green Peas (1g) 0.796 0.050 0.004
Veggies Green Peppers (1g) 0.235 0.009 0.002
Veggies Mushrooms (1g) 0.285 0.031 0.003
Veggies Leeks (1g) 0.653 0.015 0.003
Veggies Onions (1g) 0.448 0.009 0.001
Veggies Pumpkin (1g) 0.309 0.010 0.001
Veggies Squash (1g) 0.393 0.010 0.001
Veggies Sweet Red Peppers (1g) 0.308 0.010 0.003
Veggies Tomatoes (1g) 0.210 0.009 0.002
Veggies Zucchini (1g) 0.199 0.012 0.002
Veggies Yellow Sweet Corn (1g) 0.996 0.032 0.012
Veggies Yellow Sweet Peppers (1g) 0.312 0.010 0.002
Mixed_VeggiesMixed Veggies (Frozen) | (1g) 0.540 0.023 0.005
Mixed_VeggiesMixed Veggies (Canned) | (1g) 0.364 0.014 0.003
Mixed_VeggiesCooked Veggies (1g) 0.813 0.028 0.021
Carbs (Grams) 1 Option - Meal 1 2 Option - Meal 1
0.090 #REF! #REF!
0.056
0.033
0.036
0.039
0.096
0.066
0.053
0.096
0.030
0.036
0.057
0.070
0.140
0.046
0.033
0.142
0.101
0.065
0.086
0.060
0.039
0.034
0.190
0.063
0.100
0.071
0.127
1 Option - Meal 2 2 Option - Meal 2 1 Option - Meal 3
#REF! #REF! #REF!
Mixed Veggies (Canned) | (1g)
Cooked Veggies (1g)
2 Option - Meal 3 1 Option - Meal 4 2 Option - Meal 4
#REF! #REF! #REF!
Beets (1g)
Broccoli (1g)
Cauliflower (1g)
Carrots (1g)
Celery (1g)
Cucumber (1g)
Eggplant (1g)
Green Beans (1g)
Green Peas (1g)
Green Peppers (1g)
Mushrooms (1g)
Leeks (1g)
Onions (1g)
Pumpkin (1g)
Squash (1g)
Sweet Red Peppers (1g)
Tomatoes (1g)
Zucchini (1g)
Yellow Sweet Corn (1g)
Yellow Sweet Peppers (1g)
1 Option - Meal 5 2 Option - Meal 5
#REF! #REF!
1 Option - Meal 6 2 Option - Meal 6 1 Option - Meal 7
#REF! #REF! #REF!
2 Option - Meal 7
#REF!
Food CategoryFood Item Total Calories (Kcal) Protein (GramFats (Grams
Fruit Apples (1g) 0.578 0.003 0.002
Fruit Avocados (50g in half) | (1g) 1.741 0.020 0.147
Fruit Bananas (120g in 1 medium) | ( 0.987 0.011 0.003
Fruit Dates (9g in 1 date) | (1g) 3.134 0.025 0.004
Fruit Dried Fruit Mix (1g) 2.720 0.022 0.004
Fruit Figs (1g) 0.824 0.008 0.003
Fruit Kiwi (1g) 0.679 0.011 0.005
Fruit Tangerines (80g in 1 medium) | 0.594 0.008 0.003
Fruit Mangos (1g) 0.725 0.005 0.003
Fruit Oranges (1g) 0.518 0.009 0.001
Fruit Peaches (1g) 0.440 0.009 0.003
Fruit Pears (1g) 0.644 0.004 0.001
Fruit Raisins (1g) 3.331 0.031 0.005
Fruit Watermelon (1g) 0.340 0.006 0.002
Berries Mixed Berries (1g) 0.547 0.010 0.003
Berries Blueberries (1g) 0.639 0.007 0.003
Berries Blackberries (1g) 0.484 0.014 0.005
Berries Cranberries (1g) 0.515 0.004 0.001
Berries Raspberries (1g) 0.584 0.012 0.007
Berries Strawberries (1g) 0.361 0.007 0.003
Carbs (Grams) 1 Option - Meal 1 2 Option - Meal 1
0.138 #REF! #REF!
0.085 Blueberries (1g) Blueberries (1g)
0.228 Blackberries (1g) Blackberries (1g)
0.750 Cranberries (1g) Cranberries (1g)
0.648 Raspberries (1g) Raspberries (1g)
0.192 Strawberries (1g) Strawberries (1g)
0.147
0.133
0.170
0.118
0.095
0.155
0.792
0.076
0.120
0.145
0.096
0.122
0.119
0.077
1 Option - Meal 2 2 Option - Meal 2 1 Option - Meal 3
#REF! #REF! #REF!
Avocados (50g in half) | (1g)
Bananas (120g in 1 medium) | (1g)
Dates (9g in 1 date) | (1g)
Dried Fruit Mix (1g)
Figs (1g)
Kiwi (1g)
Tangerines (80g in 1 medium) | (1g)
Mangos (1g)
Oranges (1g)
Peaches (1g)
Pears (1g)
Raisins (1g)
Watermelon (1g)
2 Option - Meal 3 1 Option - Meal 4 2 Option - Meal 4
#REF! #REF! #REF!

medium) | (1g)

1 medium) | (1g)
1 Option - Meal 5 2 Option - Meal 5
#REF! #REF!
1 Option - Meal 6 2 Option - Meal 6 1 Option - Meal 7
#REF! #REF! #REF!
2 Option - Meal 7
#REF!
Food CategoryFood Item Total Calories (Kcal) Protein (GramFats (Grams
Nuts Almonds (1g) 6.198 0.213 0.506
Nuts Brazil Nuts (1g) 7.042 0.143 0.664
Nuts Cashew Nuts (1g) 5.883 0.182 0.439
Nuts Macadamia Nuts (1g) 7.688 0.079 0.758
Nuts Mixed Nuts (1g) 6.591 0.165 0.563
Nuts Peanuts (1g) 6.109 0.258 0.492
Nuts Pistachio Nuts (1g) 5.943 0.206 0.444
Nuts Pecan Nuts (1g) 7.398 0.092 0.720
Nuts Walnuts (1g) 7.026 0.152 0.652
Seeds Mixed Seeds (1g) 5.969 0.236 0.477
Seeds Chia Seeds (1g) 5.150 0.170 0.310
Seeds Pumpkin Seeds (1g) 5.648 0.330 0.421
Seeds Sunflower Seeds (1g) 6.335 0.201 0.513
Seeds Flax Seeds (1g) 5.681 0.183 0.422
Oil Canola Oil (1g) 8.910 0.990
Oil Coconut Oil (1g) 8.910 0.990
Oil Flaxseed Oil (1g) 8.910 0.990
Oil Olive Oil (1g) 8.910 0.990
Oil Sesame Oil (1g) 8.910 0.990
Butter Butter (1g) 7.336 0.009 0.811
Butter Any Nut Butter (Plain) (1g) 6.321 0.251 0.504
Carbs (Grams) 1 Option - Meal 1 2 Option - Meal 1
0.197 #REF! #REF!
0.123 Any Nut Butter (Plain) (1g)
0.302
0.138
0.216
0.161
0.280
0.139
0.137
0.183
0.420
0.134
0.229
0.289

0.001
0.196
1 Option - Meal 2 2 Option - Meal 2 1 Option - Meal 3
#REF! #REF! #REF!
Coconut Oil (1g)
Flaxseed Oil (1g)
Olive Oil (1g)
Sesame Oil (1g)
2 Option - Meal 3 1 Option - Meal 4 2 Option - Meal 4
#REF! #REF! #REF!
Coconut Oil (1g)
Flaxseed Oil (1g)
Olive Oil (1g)
Sesame Oil (1g)
1 Option - Meal 5 2 Option - Meal 5
#REF! #REF!
1 Option - Meal 6 2 Option - Meal 6 1 Option - Meal 7
#REF! #REF! #REF!
2 Option - Meal 7
#REF!
Food CategoryFood Item Total Calories (Kcal) Protein (GramFats (Grams
Savory Chili Sauce (1g) 1.090 0.010
Savory Guacamole (1g) 1.707 0.020 0.143
Savory Hummus (1g) 1.772 0.049 0.086
Savory Ketchup (1g) 1.168 0.030 0.005
Savory Mayonnaise (1g) 3.998 0.009 0.334
Savory Mustard (1g) 0.749 0.040 0.031
Savory Soy Sauce (1g) 0.559 0.063 0.000
Savory Teriyaki Sauce (1g) 2.940 0.090 0.020
Sweet Honey (1g) 3.308 0.003
Sweet Maple Syrup (1g) 2.702 0.002
Sweet Sugar (1g) 3.999
Carbs (Grams) 1 Option - Meal 1 2 Option - Meal 1
0.250 #REF! #REF!
0.085
0.201
0.251
0.239
0.078
0.076
0.600
0.824
0.671
1.000
1 Option - Meal 2 2 Option - Meal 2 1 Option - Meal 3
#REF! #REF! #REF!
2 Option - Meal 3 1 Option - Meal 4 2 Option - Meal 4
#REF! #REF! #REF!
1 Option - Meal 5 2 Option - Meal 5
#REF! #REF!
1 Option - Meal 6 2 Option - Meal 6 1 Option - Meal 7
#REF! #REF! #REF!
2 Option - Meal 7
#REF!

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