Making The Shift - Day 1

Per meal Max (grams)

Per Day Max (grams)

Meal
Breakfast
Y
Y
Breakfast Totals
Mid-Morning
Y
Y
Y
Mid-Morning Totals
Lunch
Y
Y
Y
Y
Y
Y
Lunch Totals
Mid-Afternoon
Y
Y

Description

50
unlimited

portion size protein gram

Y
Y
Dinner Totals
Supper
Y
Supper Totals

DAILY TOTALS

carbs gram fibre gram

kcals

Portion
Adjustment
(Multiple of
Portion size)

Adjusted
Protien

Adjusted
Total
Adjusted
Carbs
Fibre

Active
Carbs

Adjusted
kcals

Eggs (medium)
Milk
Coffee

1
100ml
1 tsp

7.2
3.3
0.3
10.8

0
5
0.1
5.1

0
0
0

84
46
2

2
0.25
1

14.4
0.825
0.3
15.525

0
1.25
0.1
1.35

0
0
0
0

0
1.25
0.1
1.35

168
11.5
2
181.5

Carrots
Peppers Green
Milk
Coffee

100g
100g
100ml
1 tsp

0.6
0.8
3.3
0.3
5

7.9
2.6
5
0.1
15.6

2.4
1.6
0
0

35
15
46
2

0.5
0.5
0.25
1

0.3
0.4
0.825
0.3
1.825

3.95
1.3
1.25
0.1
6.6

0
1.2
0.8
0
0
2

0
2.75
0.5
1.25
0.1
4.6

0
17.5
7.5
11.5
2
38.5

Tuna in brine
Lettuce iceberg
Cucumber
Peppers Green
Radish
Milk
Coffee

100g
100g
100g
100g
100g
100ml
1 tsp

24
0.7
0.7
0.8
0.7
3.3
0.3
30.5

0
1.9
1.5
2.6
1.9
5
0.1
13

0
0.6
0.6
1.6
0.9
0
0

99
13
10
15

1.3
0.5
0.5
0.5
0.2
0.25
1

31.2
0.35
0.35
0.4
0.14
0.825
0.3
33.565

0
0.95
0.75
1.3
0.38
1.25
0.1
4.73

0
0
0.3
0.3
0.8
0.18
0
0
1.58

0
0
0.65
0.45
0.5
0.2
1.25
0.1
3.15

0
128.7
6.5
5
7.5
0
11.5
2
161.2

Cheese Cheddar
Milk
Coffee
T.B.A.

50g
100ml
1 tsp
1

13
3.3
0.3
0
16.6

0.1
5
0.1
0
5.2

0
0
0
0

206
46
2

1
0.25
1
1

13
0.825
0.3
0
14.125

0.1
1.25
0.1
0
1.45

0
0
0
0
0
0

0
0.1
1.25
0.1
0
1.45

0
206
11.5
2
0
219.5

Chicken Fillet
Mushrooms
Spring Greens
Broccoli
Milk
Coffee

100g
100g
100 g
100g
100ml
1 tsp

24
1.8
3
4.4
3.3
0.3
36.8

0
0.4
3.1
1.8
5
0.1
10.4

0
1.1
3.4
2.6
0
0

106
13
33
33
46
2

1
1
1
1
0.25
1

24
1.8
3
4.4
0.825
0.3
34.325

0
0.4
3.1
1.8
1.25
0.1
6.65

0
0
1.1
3.4
2.6
0
0
7.1

0
0
-0.7
-0.3
-0.8
1.25
0.1
-0.45

0
106
13
33
33
11.5
2
198.5

Milk
Coffee

100ml
1 tsp

3.3
0.3
3.6

5
0.1
5.1

0
0

46
2

0.25
1

0.825
0.3
1.125

1.25
0.1
1.35

0
0
0
0

0
1.25
0.1
1.35

0
11.5
2
13.5

100.49

22.13

10.68

11.45

812.7

Mid-Afternoon Totals
Dinner
Y
Y

<20

46
2

Making The Shift - Day 2

Per meal Max (grams)

Per Day Max (grams)

Meal
Breakfast
Y
Y
Y
Breakfast Totals
Mid-Morning
Y
Y
Y
Mid-Morning Totals
Lunch
Y
Y
Y
Y
Y
Y
Lunch Totals
Mid-Afternoon
Y
Y
Y
Mid-Afternoon Totals
Dinner
Y
Y
Y
Y
Dinner Totals
Supper
Y
Supper Totals

DAILY TOTALS

Description

50
unlimited

<20

portion size protein gram carbs gram fibre gram

kcals

Portion
Adjustment
(Multiple of
Portion size)

Adjusted
Protien

Adjusted
Total
Adjusted
Carbs
Fibre

Active
Carbs

Adjusted
kcals

Bacon
Eggs (medium)
Milk
Coffee

100g
1
100ml
1 tsp

19
7.2
3.3
0.3
10.8

0
0
5
0.1
5.1

0
0
0
0

136
84
46
2

1
2
0.25
1

19
14.4
0.825
0.3
34.525

0
0
1.25
0.1
1.35

0
0
0
0
0

0
0
1.25
0.1
1.35

136
168
11.5
2
181.5

Carrots
Cottage Cheese
Milk
Coffee

100g
50
100ml
1 tsp

0.6
6.9
3.3
0.3
11.1

7.9
1
5
0.1
14

2.4
0
0
0

35
49
46
2

1
1
0.25
1

0.6
6.9
0.825
0.3
8.625

7.9
1
1.25
0.1
10.25

0
2.4
0
0
0
2.4

0
5.5
1
1.25
0.1
7.85

35
49
11.5
2
97.5

Prawns
Mayo
Lettuce iceberg
Cucumber
Peppers Green
Radish
Milk
Coffee

100g
1tbsp
100g
100g
100g
100g
100ml
1 tsp

23
0.2
0.7
0.7
0.8
0.7
3.3
0.3
29.7

0
0.3
1.9
1.5
2.6
1.9
5
0.1
13.3

0
0
0.6
0.6
1.6
0.9
0
0

99
104
13
10
15
46
2

1
1
0.5
0.5
0.5
0.2
0.25
1

23
0.2
0.35
0.35
0.4
0.14
0.825
0.3
25.565

0
0.3
0.95
0.75
1.3
0.38
1.25
0.1
5.03

0
0
0
0.3
0.3
0.8
0.18
0
0
1.58

0
0
0.3
0.65
0.45
0.5
0.2
1.25
0.1
3.45

99
104
6.5
5
7.5
0
11.5
2
235.5

Cheese Cheddar
Peppers Green
Milk
Coffee

50g
100g
100ml
1 tsp

13
0.8
3.3
0.3
17.4

0.1
2.6
5
0.1
7.8

0
1.6
0
0

206
15
46
2

1
0.5
0.25
1

13
0.4
0.825
0.3
14.525

0.1
1.3
1.25
0.1
2.75

0
0
0.8
0
0
0.8

0
0.1
0.5
1.25
0.1
1.95

206
7.5
11.5
2
227

Mackerel fillet
Cabbage
Cauliflower
Milk
Coffee

110g
100g
100g
100ml
1 tsp

19
2.1
3.6
3.3
0.3
28.3

0
3.9
3
5
0.1
12

0
3.1
1.8
0
0

220
27
34
46
2

1
1
1
0.25
1

19
2.1
3.6
0.825
0.3
25.825

0
3.9
3
1.25
0.1
8.25

0
0
3.1
1.8
0
0
4.9

0
0
0.8
1.2
1.25
0.1
3.35

220
27
34
11.5
2
294.5

Milk
Coffee

100ml
1 tsp

3.3
0.3
3.6

5
0.1
5.1

0
0

46
2

0.25
1

0.825
0.3
1.125

1.25
0.1
1.35

0
0
0
0

0
1.25
0.1
1.35

11.5
2
13.5

110.19

28.98

9.68

19.3

1049.5

Making The Shift - Day 3

Per meal Max (grams)

Per Day Max (grams)

Meal
Breakfast
Y
Y
Y
Breakfast Totals
Mid-Morning
Y
Y
Y
Mid-Morning Totals
Lunch
Y
Y
Y
Y
Y
Y
Lunch Totals
Mid-Afternoon
Y
Y
Y
Mid-Afternoon Totals
Dinner
Y
Y
Y
Y
Dinner Totals
Supper
Y
Supper Totals

DAILY TOTALS

Description

50
unlimited

<20

portion size protein gram carbs gram fibre gram

kcals

Portion
Adjustment
(Multiple of
Portion size)

Adjusted
Protien

Adjusted
Total
Adjusted
Carbs
Fibre

Active
Carbs

Adjusted
kcals

Bacon
Mushrooms
Milk
Coffee

100g
100g
100ml
1 tsp

19
1.8
3.3
0.3
3.6

0
0.4
5
0.1
5.1

0
1.1
0
0

136
13
46
2

2
1
0.25
1

38
1.8
0.825
0.3
40.925

0
0.4
1.25
0.1
1.35

0
1.1
0
0
0

0
-0.7
1.25
0.1
0.65

272
13
11.5
2
298.5

Cheese Cheddar
Peppers Green
Milk
Coffee

50g
100g
100ml
1 tsp

13
0.8
3.3
0.3
17.4

0.1
2.6
5
0.1
7.8

0
1.6
0
0

206
15
46
2

1
0.5
0.25
1

13
0.4
0.825
0.3
14.525

0.1
1.3
1.25
0.1
2.75

0
0
0.8
0
0
0.8

0
0.1
0.5
1.25
0.1
1.95

206
7.5
11.5
2
227

Chicken Fillet
Lettuce iceberg
Cucumber
Peppers Green
Radish
Milk
Coffee

100g
100g
100g
100g
100g
100ml
1 tsp

24
0.7
0.7
0.8
0.7
3.3
0.3
30.5

0
1.9
1.5
2.6
1.9
5
0.1
13

0
0.6
0.6
1.6
0.9
0
0

106
13
10
15
46
2

1
0.5
0.5
0.5
0.2
0.25
1

24
0.35
0.35
0.4
0.14
0.825
0.3
26.365

0
0.95
0.75
1.3
0.38
1.25
0.1
4.73

0
0
0.3
0.3
0.8
0.18
0
0
1.58

0
0
0.65
0.45
0.5
0.2
1.25
0.1
3.15

106
6.5
5
7.5
0
11.5
2
138.5

Cottage Cheese
Ham
Milk
Coffee

50
100g
100ml
1 tsp

6.9
16.5
3.3
0.3
27

1
0.8
5
0.1
6.9

0
0
0
0

49
107
46
2

1
1
0.25
1

6.9
16.5
0.825
0.3
24.525

1
0.8
1.25
0.1
3.15

0
0
0
0
0
0

0
1
0.8
1.25
0.1
3.15

49
107
11.5
2
169.5

Beef Rump Steak

Cabbage
Carrots
Milk
Coffee

100g
100g
100g
100ml
1 tsp

22
2.1
0.6
3.3
0.3
28.3

0
3.9
7.9
5
0.1
16.9

0
3.1
2.4
0
0

125
27
35
46
2

1
1
1
0.25
1

22
2.1
0.6
0.825
0.3
25.825

0
3.9
7.9
1.25
0.1
13.15

0
0
3.1
2.4
0
0
5.5

0
0
0.8
5.5
1.25
0.1
7.65

125
27
35
11.5
2
200.5

Milk
Coffee

100ml
1 tsp

3.3
0.3
3.6

5
0.1
5.1

0
0

46
2

0.25
1

0.825
0.3
1.125

1.25
0.1
1.35

0
0
0
0

0
1.25
0.1
1.35

11.5
2
13.5

133.29

26.48

7.88

17.9

1047.5

Making The Shift - Day 4

Per meal Max (grams)

Per Day Max (grams)

Meal
Breakfast
Y
Y
Y
Breakfast Totals
Mid-Morning
Y
Y
Y
Mid-Morning Totals
Lunch
Y
Y
Y
Y
Y
Y
Lunch Totals
Mid-Afternoon
Y
Y

Description

50
unlimited

portion size protein gram carbs gram fibre gram

Y
Dinner Totals
Supper
Y
Supper Totals

DAILY TOTALS

kcals

Portion
Adjustment
(Multiple of
Portion size)

Adjusted
Protien

Adjusted
Total
Adjusted
Carbs
Fibre

Active
Carbs

Adjusted
kcals

Bacon
Eggs (medium)
Milk
Coffee

100g
1
100ml
1 tsp

19
7.2
3.3
0.3
3.6

0
0
5
0.1
5.1

0
0
0
0

136
84
46
2

1
2
0.25
1

19
14.4
0.825
0.3
34.525

0
0
1.25
0.1
1.35

0
0
0
0
0

0
0
1.25
0.1
1.35

136
168
11.5
2
317.5

Carrots
Peppers Green
Milk
Coffee

100g
100g
100ml
1 tsp

0.6
0.8
3.3
0.3
5

7.9
2.6
5
0.1
15.6

2.4
1.6
0
0

35
15
46
2

0.5
0.5
0.25
1

0.3
0.4
0.825
0.3
1.825

3.95
1.3
1.25
0.1
6.6

0
1.2
0.8
0
0
2

0
2.75
0.5
1.25
0.1
4.6

17.5
7.5
11.5
2
38.5

Tuna in brine
Lettuce iceberg
Cucumber
Peppers Green
Radish
Milk
Coffee

100g
100g
100g
100g
100g
100ml
1 tsp

24
0.7
0.7
0.8
0.7
3.3
0.3
30.5

0
1.9
1.5
2.6
1.9
5
0.1
13

0
0.6
0.6
1.6
0.9
0
0

99
13
10
15

1.3
0.5
0.5
0.5
0.2
0.25
1

31.2
0.35
0.35
0.4
0.14
0.825
0.3
33.565

0
0.95
0.75
1.3
0.38
1.25
0.1
4.73

0
0
0.3
0.3
0.8
0.18
0
0
1.58

0
0
0.65
0.45
0.5
0.2
1.25
0.1
3.15

128.7
6.5
5
7.5
0
11.5
2
161.2

Cheese Cheddar
Milk
Coffee
T.B.A.

50g
100ml
1 tsp
1

13
3.3
0.3
0
16.6

0.1
5
0.1
0
5.2

0
0
0
0

206
46
2

1
0.25
1
1

13
0.825
0.3
0
14.125

0.1
1.25
0.1
0
1.45

0
0
0
0
0
0

0
0.1
1.25
0.1
0
1.45

206
11.5
2
0
219.5

Chicken Fillet
Mushrooms
Carrots
Broccoli
Milk
Coffee

100g
100g
100g
100g
100ml
1 tsp

24
1.8
0.6
4.4
3.3
0.3
34.4

0
0.4
7.9
1.8
5
0.1
15.2

0
1.1
2.4
2.6
0
0

106
13
35
33
46
2

1
1
1
1
0.25
1

24
1.8
0.6
4.4
0.825
0.3
31.925

0
0.4
7.9
1.8
1.25
0.1
11.45

0
0
1.1
2.4
2.6
0
0
6.1

0
0
-0.7
5.5
-0.8
1.25
0.1
5.35

106
13
35
33
11.5
2
200.5

Milk
Coffee

100ml
1 tsp

3.3
0.3
3.6

5
0.1
5.1

0
0

46
2

0.25
1

0.825
0.3
1.125

1.25
0.1
1.35

0
0
0
0

0
1.25
0.1
1.35

11.5
2
13.5

117.09

26.93

9.68

17.25

950.7

Mid-Afternoon Totals
Dinner
Y
Y
Y
Y

<20

46
2

Making The Shift - Day 5

Per meal Max (grams)

Per Day Max (grams)

Meal
Breakfast
Y
Y
Y
Breakfast Totals
Mid-Morning
Y
Y
Y
Mid-Morning Totals
Lunch
Y
Y
Y
Y
Y
Y
Lunch Totals
Mid-Afternoon
Y
Y
Y
Mid-Afternoon Totals
Dinner
Y
Y
Y
Y
Dinner Totals
Supper
Y
Supper Totals

DAILY TOTALS

Description

50
unlimited

<20

portion size protein gram carbs gram fibre gram

kcals

Portion
Adjustment
(Multiple of
Portion size)

Adjusted
Protien

Adjusted
Total
Adjusted
Carbs
Fibre

Active
Carbs

Adjusted
kcals

Bacon
Eggs (medium)
Milk
Coffee

100g
1
100ml
1 tsp

19
7.2
3.3
0.3
10.8

0
0
5
0.1
5.1

0
0
0
0

136
84
46
2

1
2
0.25
1

19
14.4
0.825
0.3
34.525

0
0
1.25
0.1
1.35

0
0
0
0
0

0
0
1.25
0.1
1.35

136
168
11.5
2
317.5

Carrots
Cottage Cheese
Milk
Coffee

100g
50
100ml
1 tsp

0.6
6.9
3.3
0.3
11.1

7.9
1
5
0.1
14

2.4
0
0
0

35
49
46
2

1
1
0.25
1

0.6
6.9
0.825
0.3
8.625

7.9
1
1.25
0.1
10.25

0
2.4
0
0
0
2.4

0
5.5
1
1.25
0.1
7.85

35
49
11.5
2
97.5

Prawns
Mayo
Lettuce iceberg
Cucumber
Peppers Green
Radish
Milk
Coffee

100g
1tbsp
100g
100g
100g
100g
100ml
1 tsp

23
0.2
0.7
0.7
0.8
0.7
3.3
0.3
29.7

0
0.3
1.9
1.5
2.6
1.9
5
0.1
13.3

0
0
0.6
0.6
1.6
0.9
0
0

99
104
13
10
15
46
2

1
1
0.5
0.5
0.5
0.2
0.25
1

23
0.2
0.35
0.35
0.4
0.14
0.825
0.3
25.565

0
0.3
0.95
0.75
1.3
0.38
1.25
0.1
5.03

0
0
0
0.3
0.3
0.8
0.18
0
0
1.58

0
0
0.3
0.65
0.45
0.5
0.2
1.25
0.1
3.45

99
104
6.5
5
7.5
0
11.5
2
235.5

Cheese Cheddar
Peppers Green
Milk
Coffee

50g
100g
100ml
1 tsp

13
0.8
3.3
0.3
17.4

0.1
2.6
5
0.1
7.8

0
1.6
0
0

206
15
46
2

1
0.5
0.25
1

13
0.4
0.825
0.3
14.525

0.1
1.3
1.25
0.1
2.75

0
0
0.8
0
0
0.8

0
0.1
0.5
1.25
0.1
1.95

206
7.5
11.5
2
227

Tuna
Broccoli
Cauliflower
Milk
Coffee

100g
100g
100g
100ml
1 tsp

24
4.4
3.6
3.3
0.3
35.6

0
1.8
3
5
0.1
9.9

0
2.6
1.8
0
0

136
33
34
46
2

1
1
1
0.25
1

24
4.4
3.6
0.825
0.3
33.125

0
1.8
3
1.25
0.1
6.15

0
0
2.6
1.8
0
0
4.4

0
0
-0.8
1.2
1.25
0.1
1.75

136
33
34
11.5
2
216.5

Milk
Coffee

100ml
1 tsp

3.3
0.3
3.6

5
0.1
5.1

0
0

46
2

0.25
1

0.825
0.3
1.125

1.25
0.1
1.35

0
0
0
0

0
1.25
0.1
1.35

11.5
2
13.5

117.49

26.88

9.18

17.7

1107.5

Making The Shift - Day 6

Per meal Max (grams)

Per Day Max (grams)

Meal
Breakfast
Y
Y
Y
Breakfast Totals
Mid-Morning
Y
Y
Y
Mid-Morning Totals
Lunch
Y
Y
Y
Y
Y
Y
Lunch Totals
Mid-Afternoon
Y
Y
Y
Mid-Afternoon Totals
Dinner
Y
Y
Y
Y
Dinner Totals
Supper
Y
Supper Totals

DAILY TOTALS

Description

50
unlimited

portion size protein gram

<20

carbs gram fibre gram

kcals

Portion
Adjustment
(Multiple of
Portion size)

Adjusted
Protien

Adjusted
Total
Adjusted
Carbs
Fibre

Active
Carbs

Adjusted
kcals

Bacon
Mushrooms
Milk
Coffee

100g
100g
100ml
1 tsp

19
1.8
3.3
0.3
3.6

0
0.4
5
0.1
5.1

0
1.1
0
0

136
13
46
2

2
1
0.25
1

38
1.8
0.825
0.3
40.925

0
0.4
1.25
0.1
1.35

0
1.1
0
0
0

0
-0.7
1.25
0.1
0.65

272
13
11.5
2
298.5

Cheese Cheddar
Peppers Green
Milk
Coffee

50g
100g
100ml
1 tsp

13
0.8
3.3
0.3
17.4

0.1
2.6
5
0.1
7.8

0
1.6
0
0

206
15
46
2

1
0.5
0.25
1

13
0.4
0.825
0.3
14.525

0.1
1.3
1.25
0.1
2.75

0
0
0.8
0
0
0.8

0
0.1
0.5
1.25
0.1
1.95

206
7.5
11.5
2
227

Chicken Fillet
Lettuce iceberg
Cucumber
Peppers Green
Radish
Milk
Coffee

100g
100g
100g
100g
100g
100ml
1 tsp

24
0.7
0.7
0.8
0.7
3.3
0.3
30.5

0
1.9
1.5
2.6
1.9
5
0.1
13

0
0.6
0.6
1.6
0.9
0
0

106
13
10
15
46
2

1
0.5
0.5
0.5
0.2
0.25
1

24
0.35
0.35
0.4
0.14
0.825
0.3
26.365

0
0.95
0.75
1.3
0.38
1.25
0.1
4.73

0
0
0.3
0.3
0.8
0.18
0
0
1.58

0
0
0.65
0.45
0.5
0.2
1.25
0.1
3.15

106
6.5
5
7.5
0
11.5
2
138.5

Cottage Cheese
Ham
Milk
Coffee

50
100g
100ml
1 tsp

6.9
16.5
3.3
0.3
27

1
0.8
5
0.1
6.9

0
0
0
0

49
107
46
2

1
1
0.25
1

6.9
16.5
0.825
0.3
24.525

1
0.8
1.25
0.1
3.15

0
0
0
0
0
0

0
1
0.8
1.25
0.1
3.15

49
107
11.5
2
169.5

Beef Rump Steak

Cabbage
Carrots
Milk
Coffee

100g
100g
100g
100ml
1 tsp

22
2.1
0.6
3.3
0.3
28.3

0
3.9
7.9
5
0.1
16.9

0
3.1
2.4
0
0

125
27
35
46
2

1
1
1
0.25
1

22
2.1
0.6
0.825
0.3
25.825

0
3.9
7.9
1.25
0.1
13.15

0
0
3.1
2.4
0
0
5.5

0
0
0.8
5.5
1.25
0.1
7.65

125
27
35
11.5
2
200.5

Milk
Coffee

100ml
1 tsp

3.3
0.3
3.6

5
0.1
5.1

0
0

46
2

0.25
1

0.825
0.3
1.125

1.25
0.1
1.35

0
0
0
0

0
1.25
0.1
1.35

11.5
2
13.5

133.29

26.48

7.88

17.9

1047.5

Making The Shift - Day 7

Per meal Max (grams)

Per Day Max (grams)

Meal
Breakfast
Y
Y
Y
Breakfast Totals
Mid-Morning
Y
Y
Y
Mid-Morning Totals
Lunch
Y
Y
Y
Y
Y
Y
Lunch Totals
Mid-Afternoon
Y
Y

Description

50
unlimited

portion size protein gram carbs gram fibre gram

Y
Dinner Totals
Supper
Y
Supper Totals

DAILY TOTALS

kcals

Portion
Adjustment
(Multiple of
Portion size)

Adjusted
Protien

Adjusted
Total
Adjusted
Carbs
Fibre

Active
Carbs

Adjusted
kcals

Bacon
Eggs (medium)
Milk
Coffee

100g
1
100ml
1 tsp

19
7.2
3.3
0.3
3.6

0
0
5
0.1
5.1

0
0
0
0

136
84
46
2

1
2
0.25
1

19
14.4
0.825
0.3
34.525

0
0
1.25
0.1
1.35

0
0
0
0
0

0
0
1.25
0.1
1.35

136
168
11.5
2
317.5

Carrots
Peppers Green
Milk
Coffee

100g
100g
100ml
1 tsp

0.6
0.8
3.3
0.3
5

7.9
2.6
5
0.1
15.6

2.4
1.6
0
0

35
15
46
2

0.5
0.5
0.25
1

0.3
0.4
0.825
0.3
1.825

3.95
1.3
1.25
0.1
6.6

0
1.2
0.8
0
0
2

0
2.75
0.5
1.25
0.1
4.6

17.5
7.5
11.5
2
38.5

Tuna in brine
Lettuce iceberg
Cucumber
Peppers Green
Radish
Milk
Coffee

100g
100g
100g
100g
100g
100ml
1 tsp

24
0.7
0.7
0.8
0.7
3.3
0.3
30.5

0
1.9
1.5
2.6
1.9
5
0.1
13

0
0.6
0.6
1.6
0.9
0
0

99
13
10
15

1.3
0.5
0.5
0.5
0.2
0.25
1

31.2
0.35
0.35
0.4
0.14
0.825
0.3
33.565

0
0.95
0.75
1.3
0.38
1.25
0.1
4.73

0
0
0.3
0.3
0.8
0.18
0
0
1.58

0
0
0.65
0.45
0.5
0.2
1.25
0.1
3.15

128.7
6.5
5
7.5
0
11.5
2
161.2

Cheese Cheddar
Milk
Coffee
T.B.A.

50g
100ml
1 tsp
1

13
3.3
0.3
0
16.6

0.1
5
0.1
0
5.2

0
0
0
0

206
46
2

1
0.25
1
1

13
0.825
0.3
0
14.125

0.1
1.25
0.1
0
1.45

0
0
0
0
0
0

0
0.1
1.25
0.1
0
1.45

206
11.5
2
0
219.5

Beef minced lean

Mushrooms
Carrots
Broccoli
Milk
Coffee

100g
100g
100g
100g
100ml
1 tsp

22
1.8
0.6
4.4
3.3
0.3
32.4

0
0.4
7.9
1.8
5
0.1
15.2

0
1.1
2.4
2.6
0
0

174
13
35
33
46
2

1
1
1
1
0.25
1

22
1.8
0.6
4.4
0.825
0.3
29.925

0
0.4
7.9
1.8
1.25
0.1
11.45

0
0
1.1
2.4
2.6
0
0
6.1

0
0
-0.7
5.5
-0.8
1.25
0.1
5.35

174
13
35
33
11.5
2
268.5

Milk
Coffee

100ml
1 tsp

3.3
0.3
3.6

5
0.1
5.1

0
0

46
2

0.25
1

0.825
0.3
1.125

1.25
0.1
1.35

0
0
0
0

0
1.25
0.1
1.35

11.5
2
13.5

115.09

26.93

9.68

17.25

1018.7

Mid-Afternoon Totals
Dinner
Y
Y
Y
Y

<20

46
2