The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new lunch recipe from Day 4 of our upcoming 7-Day Meal Plan.

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Monday Menu

In-depth nutrient profile:

Monday Menu
(Note: "--" indicates data unavailable)
amount1.00 Day Totals
total weight1695.37 g
BASIC MACRONUTRIENTS AND CALORIES
nutrientamountDRI/DV
(%)
Protein81.42 g
Carbohydrates191.04 g
Fat - Total56.93 g
Dietary Fiber28.99 g116
Calories1553.52
MACRONUTRIENT AND CALORIE DETAIL
nutrientamountDRI/DV
(%)
Carbohydrate:
Total Sugars69.05 g
Monosaccharides20.93 g
Disaccharides17.65 g
Soluble Fiber5.40 g
Insoluble Fiber12.51 g
Other Carbohydrates89.31 g
Fat:
Monounsaturated Fat23.13 g
Polyunsaturated Fat14.05 g
Saturated Fat12.71 g
Trans Fat0.04 g
Calories from fat512.36
Calories from saturated fat114.43
Cholesterol338.75 mg
Water1349.10 g
MICRONUTRIENTS
nutrientamountDRI/DV
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin - B11.23 mg103
Vitamin - B21.37 mg105
Vitamin - B3 (Niacin Equivalents)35.88 mg
Vitamin B62.34 mg138
Vitamin B126.17 mcg257
Biotin34.81 mcg116
Choline0.00 mg0
Folate447.61 mcg112
Pantothenic Acid5.14 mg103
Vitamin C255.63 mg341
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)23327.72 IU778
Vitamin A mcg Retinol Activity Equivalents (RAE)2610.93 mcg (RAE)
Retinol mcg Retinol Equivalents (RE)344.71 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)2189.69 mcg (RE)--
Beta Carotene11124.67 mcg
Vitamin D
Vitamin D International Units (IU)570.24 IU143
Vitamin D mcg14.26 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)9.80 mg (ATE)65
Vitamin E International Units (IU)14.61 IU
Vitamin E mg12.43 mg
Vitamin K117.30 mcg130
Minerals
nutrientamountDRI/DV
(%)
Boron2.56 mcg
Calcium736.33 mg74
Chloride1098.25 mg
Chromium19.15 mcg55
Copper1.43 mg159
Fluoride0.00 mg0
Iodine78.28 mcg52
Iron13.35 mg74
Magnesium536.92 mg134
Manganese6.31 mg316
Molybdenum33.96 mcg75
Phosphorus1588.68 mg227
Potassium3737.01 mg107
Selenium106.81 mcg194
Sodium1739.63 mg116
Zinc8.15 mg74
INDIVIDUAL FATTY ACIDS
nutrientamountDRI/DV
(%)
Omega-3 Fatty Acids2.81 g117
Omega-6 Fatty Acids6.06 g
Monounsaturated Fats
14:1 Myristoleic0.02 g
15:1 Pentadecenoic0.00 g
16:1 Palmitoleic1.89 g
17:1 Heptadecenoic0.00 g
18:1 Oleic18.37 g
20:1 Eicosenoic0.79 g
22:1 Erucic0.59 g
24:1 Nervonic0.00 g
Polyunsaturated Fats
18:2 Linoleic9.45 g
18:3 Linolenic0.56 g
18:4 Stearidonic0.24 g
20:3 Eicosatrienoic0.00 g
20:4 Arachidonic0.33 g
20:5 Eicosapentaenoic (EPA)1.34 g
22:5 Docosapentaenoic (DPA)0.39 g
22:6 Docosahexaenoic (DHA)0.98 g
Saturated Fatty Acids
4:0 Butyric0.06 g
6:0 Caproic0.04 g
8:0 Caprylic0.03 g
10:0 Capric0.06 g
12:0 Lauric0.08 g
14:0 Myristic0.85 g
15:0 Pentadecanoic0.00 g
16:0 Palmitic6.26 g
17:0 Margaric0.00 g
18:0 Stearic2.16 g
20:0 Arachidic0.03 g
22:0 Behenate0.01 g
24:0 Lignoceric0.00 g
INDIVIDUAL AMINO ACIDS
nutrientamountDRI/DV
(%)
Alanine3.42 g
Arginine3.84 g
Aspartate6.14 g
Cysteine0.74 g285
Glutamate9.77 g
Glycine2.74 g
Histidine1.68 g187
Isoleucine2.88 g230
Leucine4.98 g181
Lysine4.88 g191
Methionine1.65 g246
Phenylalanine2.64 g297
Proline2.79 g
Serine2.89 g
Threonine2.57 g265
Tryptophan0.67 g258
Tyrosine2.19 g300
Valine3.47 g207
OTHER COMPONENTS
nutrientamountDRI/DV
(%)
Ash17.15 g
Organic Acids2149.20 mg
Acetic Acid4.60 mg
Citric Acid1422.40 mg
Lactic Acid0.00 mg
Malic Acid722.19 mg
Taurine0.00 mg
Sugar Alcohols (Total)0.01 g
Glycerol0.00 g
Inositol0.00 g
Mannitol0.00 g
Sorbitol0.00 g
Xylitol0.01 g
Artificial Sweeteners (Total)0.00 mg
Aspartame0.00 mg
Saccharin0.00 mg
Alcohol0.00 g
Caffeine0.00 mg

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