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Welcome to the
My P.L.A.N. tool. This program is new and currently in beta testing, and may contain errors (known as bugs). Please report any problem you may encounter to our My P.L.A.N. support forum by clicking here.
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Serving |
Food eaten
|
Carb |
Pro |
Fat |
Fib |
Cal |
|
|
|
Breakfast |
9.3 |
64.4 |
61.8 |
4.7 |
841 |
|
|
0.67
|
1 tablespoon (tbsp)
Psyllium Powder
|
5.4
|
0.0
|
0.0
|
4.7
|
20
|
|
|
2
|
1 cup (8 fl oz)
Gelatine, Knox Unflavored prepared with natural sweeteners
|
0.0
|
8.0
|
0.0
|
0.0
|
20
|
|
|
3
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1 tbsp
Cream, fluid, heavy whipping
|
1.3
|
0.9
|
16.6
|
0.0
|
155
|
|
|
0.75
|
1 Ounce (oz)
Cheese, cheddar
|
0.3
|
5.2
|
7.0
|
0.0
|
85
|
|
|
0.75
|
1 Ounce (oz)
Beef, variety meats and by-products, liver, cooked, pan-fried
|
1.1
|
5.6
|
1.0
|
0.0
|
37
|
|
|
3.25
|
1 Ounce (oz)
Beef, bottom sirloin, tri-tip, separable lean only, trimmed to 0" fat, choice, cooked, roasted
|
0.0
|
24.0
|
8.9
|
0.0
|
176
|
|
|
1.5
|
1 Ounce (oz)
Pork sausage, fresh, cooked
|
0.0
|
8.2
|
11.9
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0.0
|
142
|
|
|
2
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1 large
Egg, whole, cooked, fried
|
0.8
|
12.5
|
14.1
|
0.0
|
185
|
|
|
0.5
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1 tbsp
Vinegar, cider
|
0.4
|
0.0
|
0.0
|
0.0
|
1
|
|
|
0.5
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1 1tsp
Fish oil, cod liver
|
0.0
|
0.0
|
2.3
|
0.0
|
20
|
|
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Lunch |
7.4 |
44.5 |
36.6 |
2.7 |
532 |
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|
0.5
|
1 Ounce (oz)
Spinach, raw
|
0.5
|
0.4
|
0.1
|
0.3
|
3
|
|
|
1
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2 tbsp
Salad dressing, KRAFT Ranch Dressing
|
1.3
|
0.4
|
15.6
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0.1
|
148
|
|
|
1.75
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1 Ounce (oz)
Lettuce, iceberg (includes crisphead types), raw
|
1.5
|
0.4
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0.1
|
0.6
|
7
|
|
|
0.75
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1 Ounce (oz)
Cheese, cheddar
|
0.3
|
5.2
|
7.0
|
0.0
|
85
|
|
|
2.25
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1 Ounce (oz)
Celery, raw
|
1.9
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0.4
|
0.1
|
1.0
|
9
|
|
|
1
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1 Ounce (oz)
Broccoli, raw
|
1.9
|
0.8
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0.1
|
0.7
|
10
|
|
|
5
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1 Ounce (oz)
Beef, bottom sirloin, tri-tip, separable lean only, trimmed to 0" fat, choice, cooked, roasted
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0.0
|
36.9
|
13.6
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0.0
|
270
|
|
|
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Snack 2 |
9.5 |
42.6 |
23.2 |
6.2 |
387 |
|
|
1.33
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1 Ounce (oz)
Whey Protein Powder - Isopure 0 carb
|
0.0
|
30.0
|
0.6
|
0.0
|
126
|
|
|
1.25
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1 cup (8 fl oz)
Silk Almond Milk Unsweetened
|
1.2
|
1.2
|
3.1
|
1.2
|
38
|
|
|
1
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1 tablespoon (tbsp)
Seeds, chia seeds, dried
|
2.6
|
0.9
|
1.8
|
2.3
|
29
|
|
|
1.5
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1 tbsp
Cocoa, dry powder, unsweetened
|
4.4
|
1.6
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1.1
|
2.7
|
19
|
|
|
3
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1 tbsp
Cream, fluid, heavy whipping
|
1.3
|
0.9
|
16.6
|
0.0
|
155
|
|
|
2
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1 cup (8 fl oz)
Gelatine, Knox Unflavored prepared with natural sweeteners
|
0.0
|
8.0
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0.0
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0.0
|
20
|
|
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Dinner |
11.9 |
28 |
45 |
3.5 |
555 |
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|
5
|
1 Ounce (oz)
Sauerkraut, canned, solids and liquids
|
6.0
|
1.3
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0.2
|
3.5
|
27
|
|
|
1
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1 Ounce (oz)
Cheese, cottage, creamed, large or small curd
|
0.8
|
3.5
|
1.3
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0.0
|
29
|
|
|
0.67
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1 Ounce (oz)
Beef, variety meats and by-products, liver, cooked, pan-fried
|
1.0
|
5.0
|
0.9
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0.0
|
33
|
|
|
5.5
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1 Ounce (oz)
Beef Frank - Nathans
|
4.1
|
18.2
|
42.6
|
0.0
|
466
|
|
|
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Snack 3 |
24.4 |
48.9 |
80.9 |
15 |
988 |
|
|
1.25
|
1 Ounce (oz)
Cream, sour, cultured
|
1.5
|
1.1
|
7.3
|
0.0
|
75
|
|
|
2
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Serving
Coffee with HWC
|
0.8
|
1.4
|
11.2
|
0.0
|
112
|
|
|
1.25
|
1 Ounce (oz)
Cheese, cream
|
0.9
|
2.6
|
12.2
|
0.0
|
122
|
|
|
0.25
|
1 Ounce (oz)
Whey Protein Powder - Isopure 0 carb
|
0.0
|
5.6
|
0.1
|
0.0
|
24
|
|
|
1
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1 tablespoon (tbsp)
Seeds, chia seeds, dried
|
2.6
|
0.9
|
1.8
|
2.3
|
29
|
|
|
1
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1 tsp
Oil, olive, salad or cooking
|
0.0
|
0.0
|
4.5
|
0.0
|
40
|
|
|
3
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1 pat (1" sq, 1/3" high)
Butter, salted
|
0.0
|
0.1
|
12.2
|
0.0
|
108
|
|
|
1
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Serving
LC Flax Muffin - Base
|
12.7
|
12.2
|
19.7
|
9.1
|
266
|
|
|
1.75
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1 tbsp
Cocoa, dry powder, unsweetened
|
5.1
|
1.9
|
1.3
|
3.1
|
22
|
|
|
3.1
|
1 Ounce (oz)
Beef, bottom sirloin, tri-tip, separable lean only, trimmed to 0" fat, choice, cooked, roasted
|
0.0
|
22.9
|
8.4
|
0.0
|
168
|
|
|
0.12
|
1 Ounce (oz)
Nuts, coconut meat, dried (desiccated), not sweetened
|
0.8
|
0.2
|
2.2
|
0.5
|
22
|
|
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Day totals
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62.4
|
228.7
|
247.4
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32.2
|
3300
|
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Caloric Composition Legend:
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Red indicates carbohydrates percentage; yellow for protein; green for fat and grey for alcohol (when present)
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My P.L.A.N. version 0.56 beta. This program is currently in beta testing, please report any problem you encounter by clicking here.
All times are GMT -6. The time now is 23:40.
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