Make your own free website on Tripod.com

Dean's Meal Report

 

Meal Comment: I eat the following meal, 3 times per day, everyday.

 All items except the last four are composite items, described in the

 “recipes” that follow.

 

Meal Items:

 

Item                                                    Quantity                   Kcals

-----------------------------------------------------------------------------

Protein                                                 75kcal                           75

Tarragon Horseradish Mustard 30g                                        7

Salad Mix                                             867g                            307

Salad Dressing                                      350g                            161

Kefir Drink                                           243g                              47

Fruit Mix                                              200g                              95

BANANA, RAW                                  30g                              27

hazelnut, blanched                                   10g                            62

Flax Seed Oil                                           1g                                 9

Pickled Ginger                                          6g                               2

-----------------------------------------------------------------------------

Total                                                                                      805

 

 

Meal Nutrient Analysis:

 

Nutrient

Total Meal

Calories (kcal)

805.06

Energy (kJ)*

3368.33

Protein (g)*

46.67

Calories from Protein*

162.66

% Calories from Protein*

20.21

Carbohydrates (g)*

131.77

Calories from Carbohydrates*

459.24

% Calories from Carbohydrates*

57.04

Fat (g)

23.36

Calories from Fat*

183.16

% Calories from Fat*

22.75

Saturated Fat (g)*

3.17

Monounsaturated Fat (g)*

12.59

Polyunsaturated Fat (g)*

5.22

Omega-3 (g)*

1.35

Omega-6 (g)*

2.45

Cholesterol (mg)*

33.66

Phytosterols (mg)*

108.77

Stigmasterol (mg)*

0.10

Campesterol (mg)*

0.80

Beta-sitosterol (mg)*

10.99

Starch  (g)*

0.09

Sugars (g)*

58.79

Sucrose (g)*

0.34

Glucose (dextrose) (g)*

0.01

Fructose (g)*

0.01

Total Dietary Fiber (g)*

34.60

Water (g)*

1585.15

Ash (g)*

12.86

Vitamin A (IU)*

26647.42

Vitamin A (RE)*

2724.28

Thiamin (mg)*

0.98

Riboflavin (mg)*

1.50

Niacin (mg)*

14.76

Pantothenic Acid (mg)*

5.19

Vitamin B-6 (mg)*

2.26

Total Folate (mcg)*

556.01

Folate, Food (mcg)*

556.01

Folate, DFE (mcg_DFE)*

556.01

Vitamin B-12 (mcg)*

1.20

Vitamin C (mg)*

467.36

Vitamin D (IU)*

62.38

Vitamin E (IU)*

19.70

Vitamin E ATE (mg)*

13.23

Tocopherol, Alpha (mg)*

3.46

Tocopherol, Beta (mg)*

0.03

Tocopherol, Gamma (mg)*

0.22

Tocopherol, Delta (mg)*

0.01

Calcium (mg)*

687.98

Copper (mg)*

1.86

Iron (mg)*

14.61

Magnesium (mg)*

385.13

Manganese (mg)*

5.11

Phosphorus (mg)*

874.87

Potassium (mg)*

4081.89

Selenium (mcg)*

43.15

Sodium (mg)*

470.98

Zinc (mg)*

5.62

Alanine (g)*

1.83

Arginine (g)*

2.26

Aspartic Acid (g)*

4.03

Cystine (g)*

0.49

Glutamic Acid (g)*

6.76

Glycine (g)*

1.41

Histidine (g)*

0.93

Isoleucine (g)*

1.89

Leucine (g)*

2.90

Lysine (g)*

2.69

Methionine (g)*

0.81

Phenylalanine (g)*

1.60

Proline (g)*

1.73

Serine (g)*

1.68

Threonine (g)*

1.60

Tyrosine (g)*

1.25

Tryptophan (g)*

0.47

Valine (g)*

2.06

FA 4:0 Butyric (g)*

0.01

FA 8:0 Caprylic (g)*

0.01

FA 10:0 Capric (g)*

0.01

FA 12:0 Lauric (g)*

0.01

FA 14:0 Myristic (g)*

0.08

FA 16:0 Palmitic (g)*

2.24

FA 16:1 Palmitoleic undifferentiated (g)*

0.14

FA 18:0 Stearic (g)*

0.51

FA 18:1 Oleic undifferentiated (g)*

11.52

FA 18:1 c (g)*

0.14

FA 18:2 Linoleic undifferentiated (g)*

2.73

FA 18:3 Linolenic undifferentiated (g)*

1.76

FA 18:3 n-3 c,c,c (g)*

0.55

FA 18:4 Moroctic (g)*

0.00

FA 20:0 Arachidic (g)*

0.01

FA 20:1 Gadoleic (g)*

0.15

FA 20:4 Arachidonic undifferentiated (g)*

0.02

FA 20:5 n-3 Timnodonic (g)*

0.02

FA 22:1 Erucic undifferentiated (g)*

0.38

FA 22:5 n-3 Clupanodonic (g)*

0.01

FA 22:6 n-3 Docosahexaenoic (g)*

0.06

 

 

Recipes

 -----------------------------------------------------------------------------

Protein

Serving Comment:     The following is a list of the proteins and amounts I consume

weekly (21 servings of 75kcal each).

 

Servings:      21          Calories/Serving:         74.99        PCF Ratio:    89-4-7

 

            Item                                                                                          Quantity

TURKEY BREAST, ROASTED - fryer-roasters, meat/skin                 388.9 grams

EGG WHITE, CHICKEN, RAW – fresh                                             1000 grams

EGG WHITE, CHICKEN, RAW - fresh                                              50 grams

SHRIMP, COOKED - mixed species, moist heat                                 75.8 grams

SCALLOP, RAW - mixed species                                                       85 grams

ORANGE ROUGHY, COOKED - dry heat                                        168.5 grams

SALMON, ATLANTIC, WILD, COOKED - dry heat                        41.2 grams

SWORDFISH, COOKED - dry heat                                                   48.4 grams

LOBSTER, NORTHERN, COOKED - moist heat                              76.5 grams

 

Protein Sources:

                                                                Servings/wk      kcal/100g       g/75kcal

 ------------------------------------------------------------------------------------------

Turkey breast (cooked)                                   7                    135              55

Egg whites (raw)                                              7                     50             150

Shrimp (cooked)                                              1                     99               75 (90g w/ ice)

Scallops (cooked)                                            1                     88                85 (90g w/ ice)

Orange roughy (cooked)                                  2                     89                85 (90g w/ ice)

Lobster (cooked)                                             1                   100                75 (90g w/ ice)

Salmon (cooked)                                             1                   184                41

Swordfish (cooked)                                         1                   155                48

 

 

 -----------------------------------------------------------------------------

 

Tarragon Horseradish Mustard

Serving Comment:     2 tsp (10g)

Servings:      48.5       Calories/Serving:         6.75          PCF Ratio:    16-46-38

 

            Item                                                                                          Quantity

MUSTARD SEED, YELLOW -                                                          53 grams

TURMERIC, GROUND -                                                                   3.3 grams

CUMIN SEED -                                                                                  1 gram

CINNAMON, GROUND -                                                                 0.6 gram

TARRAGON, GROUND -                                                                 6.4 grams

CLOVES, GROUND -                                                                        0.5 gram

CHILI POWDER -                                                                              1.9 grams

Sucralose                                                                                             0.1 gram

HORSERADISH-TREE PODS, RAW -                                              10 grams

VINEGAR, APPLE CIDER -                                                              200 grams

WATER, BOTTLED -                                                                         200 grams

Psyllium Husks                                                                                     7.2 grams

Citric acid                                                                                             1 gram

 

 

 -----------------------------------------------------------------------------

Salad Veggies

Serving Comment:     867g.  Note – the three sprouts listed (radish, mung and

 alfalfa are merely placeholders for the 15 varieties of sprouts I grow and consume

 daily (200g/meal).  They are the only sprouts listed in the USDA database.

 

Servings:      21          Calories/Serving:         307.06      PCF Ratio:    17-77-6

 

 

               Item                                                                                        Quantity

ACORN SQUASH, RAW - winter squash                                             250 grams

ASPARAGUS, RAW -                                                                           400 grams

BANANA PEPPER, RAW -                                                                  200 grams

BASIL, FRESH -                                                                                    75 grams

BEET GREENS, RAW -                                                                        200 grams

BEET, RAW -                                                                                        450 grams

BROCCOLI, RAW -                                                                              800 grams

BRUSSELS SPROUTS, RAW -                                                            250 grams

CARROT, RAW -                                                                                  300 grams

CAULIFLOWER, RAW -                                                                      800 grams

COLLARDS, RAW -                                                                             400 grams

CUCUMBER W/PEEL, RAW -                                                             300 grams

DANDELION GREENS, RAW -                                                           200 grams

EGGPLANT, RAW -                                                                             400 grams

FENNEL BULB, RAW -                                                                        400 grams

KALE, RAW -                                                                                       500 grams

LOOSELEAF LETTUCE, RAW -                                                          100 grams

MUSHROOM, RAW -                                                                          250 grams

MUSTARD GREENS, RAW -                                                               400 grams

ONION, RAW - spring or scallions (includes tops & bulb)                      250 grams

ONION, RAW -                                                                                    750 grams

PEPPERMINT LEAF, FRESH -                                                            75 grams

PODDED PEAS, FROZEN - edible-podded, unprepared                       250 grams

POTATO, MICROWAVED, NO SALT - cooked in skin, flesh/skin       600 grams

RADISH, RAW -                                                                                   300 grams

RED CABBAGE, RAW -                                                                       600 grams

RED PEPPER, SWEET, RAW -                                                             750 grams

SPINACH, RAW -                                                                                 600 grams

SUMMER SQUASH, RAW - all varieties                                               300 grams

SWEET POTATO, RAW -                                                                    600 grams

SWISS CHARD, RAW -                                                                       200 grams

TOMATILLO, RAW -                                                                           200 grams

TOMATO, RED, RIPE, RAW - year round average                               600 grams

TURNIP GREENS, RAW -                                                                    200 grams

TURNIP, RAW -                                                                                    250 grams

YAMBEAN, (JICAMA), RAW -                                                           500 grams

ZUCCHINI W/SKIN, RAW - summer squash                                        300 grams

MUNG BEANS, SPROUTED, RAW - mature seeds                            1400 grams

ALFALFA SEEDS, SPROUTED, RAW -                                            1400 grams

RADISH SEED, SPROUTED, RAW -                                                 1400 grams

 

 

 

 -----------------------------------------------------------------------------

 

Salad Dressing

Serving Comment:     350g

Servings:      21.08     Calories/Serving:         160.39      PCF Ratio:    7-54-40

 

Item                                                                                                    Quantity

OLIVE OIL - salad or cooking                                                             165 grams

Soybean Lecithin Powder                                                                     20g

Spice Mix                                                                                             50g

HOT PEPPER SAUCE, RTS - ready-to-serve                                     3 grams

Psyllium Husks                                                                                     70g

VINEGAR, APPLE CIDER -                                                              2200 grams

Tomato Puree, Pure tomatoes, 20kcal/63g - canned                              4000 grams

WATER, BOTTLED -                                                                         870 grams

 

 

 -----------------------------------------------------------------------------

Kefir Drink

 

Serving Comment:     243g.  The ingredients in this drink are a homemade kefir drink

(a fermented milk product that I make with skim milk), kefir water (a near zero calorie

 water-based, fermented fruit drink) and natto water (also a nearly zero calorie,

 water-based drink).

 

Servings:      3            Calories/Serving:         46.67        PCF Ratio:    39-56-5

 

Item                                                                                                   Quantity

Skim milk kefir - fluid                                                                          400 grams

Kefir water                                                                                         200 grams

Natto water                                                                                        45 grams

 

 

 -----------------------------------------------------------------------------

Fruit Mix

 

Serving Comment:     200g

Servings:      10.25     Calories/Serving:         94.98        PCF Ratio:    5-88-6

 

Item                                                                                                   Quantity

CANTALOUPE, RAW -                                                    150 grams

STRAWBERRY, RAW -                                                                   250 grams

SOUR CHERRY, FROZEN - red, unsweetened                                150 grams

BLUEBERRY, UNSWEETENED, FROZEN -                                  250 grams

BLACKBERRY, UNSWEETENED, FROZEN -                              150 grams

RASPBERRY, RAW -                                                                       150 grams

KIWIFRUIT, FRESH, RAW - Chinese Gooseberries, fresh, raw        100 grams

KIWIFRUIT, RAW - Chinese Gooseberries, held in storage, raw       100 grams

APPLE, RAW -                                                                                 150 grams

ORANGE, CALIFORNIA, RAW - navels                                         150 grams

LIME, RAW -                                                                                    100 grams

GRAPEFRUIT, RAW - pink, red & white, all areas                            100 grams

MANGO, RAW -                                                                              100 grams

CRANBERRY, RAW -                                                                      150 grams