meal plan for - bowlsomebowlsome.com.au/assets/uploads/2019/05/bowlsome... · carbohydrate sugars...

CARBOHYDRATE SUGARS PROTEIN FAT SATFAT ALCOHOL

Intake 30.2g 22.6g 15.6g 19.9g 7.6g 0g

g/kg body-weight 0.4 0.3 0.2 0.3 0.1 0

Kilocal 123 91 62 179 68 0

Kilocal % 33.8% 24.8% 17.1% 49.2% 18.7% 0%

Meal Plan for Macro

CALORIES CARBS PROTEIN FAT

24kcal 2.5g 2.8g 0.24g

14.5kcal 2.3g 0.39g 0.43g

52kcal 4g 4.4g 2.1g

9.9kcal 0.59g 1.5g 0.18g

27kcal 4.5g 0.99g 0.18g

20.3kcal 4.3g 0.7g 0.07g

51kcal 4.9g 1.1g 3.1g

11.1kcal 1.4g 0.77g 0.26g

34.6kcal 0g 0g 3.9g

14.5kcal 2.3g 0.39g 0.43g

3.9kcal 0.72g 0.12g 0.06g

60kcal 0.6g 0.47g 6.2g

43kcal 2.2g 2.1g 2.9g

Meal Total: 365kcal 30.2g 15.6g 19.9g

Plan Total: 365kcal 30.2g 15.6g 19.9g

Macronutrient Analysis

FOOD NAME: QUANTITY: DESCRIPTION:

Meal 1

Cauliflower, fresh or frozen, boiled, microwaved or steamed, drained120g 120g excl waste

Turmeric, dried, ground 5g 2.3x teaspoon

Edamame beans 40g 0.5x serving (1/2 cup)

Broccoli, steamed 45g 45g excl waste

Pumpkin,roasted 90g 90g excl waste

Carrot, steamed 70g 0.5x large carrot

Beetroot, purple, roasted 50g 6.3x all sizes piece/slice

Zucchini, green skin, fresh or frozen, peeled or unpeeled, raw 85g 85g excl waste

Oil, olive 3.9ml 0.9x teaspoon


Ginger, peeled, fresh 15g 15g excl waste

Coconut flakes 10g 0.1x cup

cashew & dill dressing R➔45g 0x Recipe Total

33.8% Carbs

17.1% Protein

49.2% Fat


Intake 9g 8.2g 22.4g 33.3g 6g 0g

g/kg body-weight 0.1 0.1 0.3 0.5 0.1 0

Kilocal 33 33 89 300 54 0

Kilocal % 7.9% 7.7% 21.2% 71% 12.7% 0%

Meal Plan for tofu


176kcal 0g 16.1g 12.5g

133kcal 0g 0g 15g

12.8kcal 1.8g 0.95g 0.23g

9.9kcal 0.59g 1.5g 0.18g

6kcal 0.48g 0.93g 0.03g

51kcal 4.9g 1.1g 3.1g

2.1kcal 0.12g 0.08g 0.02g

32.4kcal 1.2g 1.7g 2.3g

Meal Total: 423kcal 9g 22.4g 33.3g

Plan Total: 423kcal 9g 22.4g 33.3g



Meal 1

Tofu 100g 1x medium/regular patty/rissole

Oil, olive 15ml 3.6x teaspoon

Cabbage, Savoy, 45g 0x head


Sprout, bean, 30g

Beetroot, purple,roasted 50g 6.3x all sizes piece/slice

Juice, lime 10ml 2x Average Portion

miso and seasame R➔45g 0.1x Recipe Total

7.9% Carbs

21.2% Protein

71% Fat


Intake 64.2g 5.1g 27.4g 16.3g 5g 0g

g/kg body-weight 0.9 0.1 0.4 0.2 0.1 0

Kilocal 257 20 110 147 45 0

Kilocal % 50% 3.9% 21.3% 28.6% 8.8% 0%

Meal Plan for Bowelsome winter menu


49kcal 0g 10.5g 0.72g

240kcal 54g 5.1g 0.41g

26.5kcal 0.39g 0.15g 2.7g

52kcal 4g 4.4g 2.1g

12.8kcal 1.8g 0.95g 0.23g

9.9kcal 0.59g 1.5g 0.18g

81kcal 0.16g 0.72g 8.6g

3.4kcal 0.58g 0.14g 0.06g

11.9kcal 0.12g 2.3g 0.22g

0.75kcal 0.14g 0.03g 0.01g

26.8kcal 2.5g 1.7g 1.1g





Tuna poke

Tuna, sashimi style, raw 40g

White rice, basmati, boiled 203g 2.5x Small portion

Coconut milk, 15g 1x tablespoon

Edamame beans, boiled without salt 40g 0.5x serving (1/2 cup)

Cabbage, Savoy, 45g 0x head

Broccoli, steamed or steamed, drained 45g 45g excl waste

Avocado, raw 40g 40g excl waste

Radish, raw 20g 20g excl waste

Seaweed, dried 5g 2x sheet

Ginger, pickled, 5g 2.5x piece

Wasabi mayo R➔45g 1x One Serving

50% Carbs

21.3% Protein

28.6% Fat


Intake 48.1g 18.4g 38.6g 36.5g 6.7g 0g

g/kg body-weight 0.7 0.3 0.6 0.5 0.1 0

Kilocal 190 74 155 329 60 0

Kilocal % 28.2% 10.9% 23% 48.8% 8.9% 0%

Meal Plan for salmon


181kcal 30.5g 8.2g 3g

138kcal 0g 18.4g 7.2g

28.8kcal 4.2g 2.3g 0.36g

25kcal 5.1g 1.2g 0.05g

16.8kcal 2.9g 0.84g 0.21g

81kcal 0.16g 0.72g 8.6g

62kcal 0.32g 5.6g 4.3g

1.3kcal 0.24g 0.04g 0.02g

7.9kcal 1.9g 0.01g 0.01g

28.5kcal 0.78g 1.1g 2.3g

102kcal 2g 0.24g 10.5g





Meal 1

Quinoa, red and white, cooked 175g 0.5x Large Portion

Salmon, smoked (hot-smoked) 80g 1.4x Average Portion

Pumpkin, peeled, fresh roasted, no added fat 90g 90g excl waste

Beetroot, purple, peeled, roasted 50g 50g excl waste

Carrot, mature, peeled or unpeeled, fresh or frozen, boiled, microwaved or steamed, drained70g 70g excl waste


Egg, chicken, whole, hard-boiled 45g 45g excl waste

Ginger, peeled, fresh or frozen, raw 5g 5g excl waste

Cranberries, dried 5g 0.1x 1/3 cup

Sunflower and pumpkin seed mix 5g 1.3x Average Portion

Papaya & lime vinaigrette R➔45g 1x One Serving

28.2% Carbs

23% Protein

48.8% Fat


Intake 46.2g 17.8g 50.1g 25g 5.9g 0g

g/kg body-weight 0.7 0.3 0.7 0.4 0.1 0

Kilocal 183 71 200 225 53 0

Kilocal % 30.1% 11.7% 33% 37% 8.8% 0%

Meal Plan for Tamari chicken


178kcal 0g 34.1g 4.7g

181kcal 30.5g 8.2g 3g

51kcal 4.9g 1.1g 3.1g

2.4kcal 0.1g 0.5g 0g

9.9kcal 0.59g 1.5g 0.18g

15.4kcal 3.8g 0.09g 0.01g

81kcal 0.16g 0.72g 8.6g

11.1kcal 1.4g 0.77g 0.26g

30.4kcal 0.31g 1.1g 2.8g

3.5kcal 0.39g 0.26g 0.1g

11.5kcal 3g 0g 0.01g

32.4kcal 1.2g 1.7g 2.3g

Meal Total: 608kcal 46g 50g 25g

Plan Total: 608kcal 46g 50g 25g



Tamari Chicken

Chicken sous vide 120g 1.2x small fillet

Quinoa, red and white, cooked 175g 0.5x Large Portion


Tamari Gluten Free 5g 0.8x Average Portion


Dates 5g 5g excl waste


Zucchini 85g 85g excl waste

Seed, sesame 5g 1.3x teaspoon

Miso paste 2g 0.1x tablespoon

Syrup, maple 5g 0.3x tablespoon

miso and seasame R➔45g 0.1x Recipe Total

30.1% Carbs

33% Protein

37% Fat


Intake 39.5g 9.5g 31.9g 41.5g 11.1g 0g

g/kg body-weight 0.6 0.1 0.5 0.6 0.2 0

Kilocal 160 38 127 374 100 0

Kilocal % 24.2% 5.8% 19.3% 56.6% 15.1% 0%

Meal Plan for Chicken curry bowl


117kcal 25.8g 2.2g 0.41g

133kcal 1.9g 15.7g 6.9g

9.9kcal 0.59g 1.5g 0.18g

12.8kcal 1.8g 0.95g 0.23g

27kcal 4.5g 0.99g 0.18g

52kcal 4g 4.4g 2.1g

3.4kcal 0.58g 0.14g 0.06g

59kcal 0g 5.9g 3.9g

2.5kcal 0.43g 0.16g 0.01g

244kcal 0g 0g 27.6g

Meal Total: 661kcal 39.5g 31.9g 42g

Plan Total: 661kcal 39.5g 31.9g 42g



Chicken curry bowl

Noodle, rice , boiled 135g 0.6x not further defined serve

chicken curry R➔150g 0x Recipe Total


Cabbage, Savoy 45g 0x head

Pumpkin, roasted 90g 90g excl waste

Edamame beans 40g 0.5x serving (1/2 cup)

Radish 20g 20g excl waste

Egg 45g 0.9x average egg

Shallots 10g

Oil, rice bran, chilli 27.6ml 3x drizzle

24.2% Carbs

19.3% Protein

56.6% Fat

U / 1546095

chicken curry

By Dr Mansi Dass Singh

Overview ...

Food Labelling...

Nutrient Breakdown per 100g...

89Kcal / 100g

CONTAINS:

TREE NUTS

MAY CONTAIN:

CELERY

Serves AU Label values per 100g

PER 100G %RI

Energy(Kj) 380 kJ 4%

Energy(Kcal) 89 kcal 4%

Protein 10.5 g 21%

Fat, total 4.6 g 7%

saturated 2.1 g 9%

Carbohydrate 1.3 g 0%

sugars 0.93 g 1%

Sodium 66 mg 3%

Energy(Kcal) 4% RIEnergy(Kj) 4% RI

Carbohydrate 0% RIProtein 21% RIFat 7% RIWater

Starch

Fibre 4% RINSPSugars 1% RI

Glucose

FructoseSucrose

Water from DrinksAlcohol

Oligosaccharide

Free Sugars

Galactose

MaltoseLactose

Energy

89kcal371kJ

Macronutrients

1.3g10.5g

4.6g82g

Carbohydrate

0.33g

1.2g0.03g0.93g

0.05g

0.04g0.04g

Saturated Fat 9% RIMonounsaturated fat

Polyunsaturated fat

Trans-fatty acidsCholesterol

Sodium 3% RIPotassiumChlorideCalcium 5% RIPhosphorus 11% RIMagnesium 6% RIIron 8% RIZinc 8% RICopper 0% RIManganese 0% RISelenium 17% RIIodine 1% RI

cis-Mono

Omega3(n-3)Omega6(n-6)cis-Poly

Lipid Components

2.1g1.7g

0.5g

18.2g44mg

Minerals & trace elements

66mg245mg0.3mg

37.5mg114mg

19.8mg0.98mg0.92mg0.01mg0.02mg11.9ug

2ug

Vitamin A (ret eq) 6% RIRetinolCarotene

Vitamin E 3% RI

Niacin 24% RITryptophan

Vitamin C 10% RI

GI (estimated)GL

Vitamin D

Vitamin K 1 0% RI

Thiamin (B1) 6% RI

Riboflavin (B2) 10% RI

Niacin total (B3)

Pantothenic Acid (B5) 1% RI

Vitamin B 6 17% RI

Folic Acid (B9) 7% RI

Vitamin B 12 18% RI

Biotin (B7) 0% RI

Caffeine

Vitamins

47ug9.3ug

0.24ug

0.28mg

0.06mg

0.17mg

4.8mg

2.4mg132mg

0.04mg

0.27mg

13.1ug

0.36ug

0.02ug

4mg

Other

9.7mg0.05

WEIGHT:

6% Carbs

47.1% Protein

46.9% Fat

Generated by Nutritics v5.026 on 2nd Jun 2018

Recipe Ingredients ... Quantity: Description:

Chicken, thigh 2kg 2000g excl waste

Bok choy 2kg 2000g excl waste

stock, chicken, homemade 750g 3x cup

Chicken, mince, raw 500g

Pumpkin, peeled, fresh 488g 488g excl waste

Coconut, cream, regular fat 400g 1.7x cup

Onions 151g 1x medium onion

Garlic, peeled or unpeeled, fresh or frozen, raw 21g 21g excl waste

Ginger, peeled, fresh 20g 20g excl waste

Lemongrass, raw 14.4g 3x tablespoon

Turmeric 10g 4.5x teaspoon

Cumin (cummin) seed, dried, ground 4g 2x teaspoon

Coriander seed, dried, ground 4g 2x teaspoon


Intake 56.7g 17.3g 54g 16.9g 4g 0g

g/kg body-weight 0.8 0.2 0.8 0.2 0.1 0

Kilocal 226 69 216 152 36 0

Kilocal % 38.1% 11.7% 36.4% 25.6% 6.1% 0%

Meal Plan for Beef Bimimbap


197kcal 39.6g 8.1g 0.69g

178kcal 0g 31.9g 5.5g

9.9kcal 0.59g 1.5g 0.18g

20.3kcal 4.3g 0.7g 0.07g

12.8kcal 1.8g 0.95g 0.23g

19.2kcal 2.7g 1.5g 0.3g

7.2kcal 0.99g 0.68g 0.09g

59kcal 0g 5.9g 3.9g

3.4kcal 0.58g 0.14g 0.06g

87kcal 6.2g 2.6g 5.9g

Meal Total: 594kcal 57g 54g 16.9g

Plan Total: 594kcal 57g 54g 16.9g



Meal 1

Black rice, cooked 203g 1.2x cup

Beef, eye fillet, rare 100g

Broccoli, fresh, boiled, microwaved or steamed, drained 45g 45g excl waste

Carrot, steamed 70g 0.5x large carrot

Cabbage, Savoy, raw 45g 0x head

Leek roasted 60g

Bean, green steamed 45g 0.8x not further defined serve

Eggs 45g 0.9x average egg

Radish raw 20g 20g excl waste

bimimbap sauce R➔50g

38.1% Carbs

36.4% Protein

25.6% Fat


Intake 23.3g 19.5g 24.7g 11.6g 2.4g 0g

g/kg body-weight 0.3 0.3 0.4 0.2 0 0

Kilocal 93 78 99 105 21 0

Kilocal % 31.5% 26.3% 33.2% 35.3% 7.2% 0%

Meal Plan for Braised lamb


24kcal 2.5g 2.8g 0.24g

14.5kcal 2.3g 0.39g 0.43g

19.2kcal 2.7g 1.5g 0.3g

51kcal 4.9g 1.1g 3.1g

8.6kcal 1.3g 0.63g 0.09g

15.4kcal 3.8g 0.09g 0.01g

9.9kcal 0.59g 1.5g 0.18g

7.9kcal 1.9g 0.01g 0.01g

28.5kcal 0.78g 1.1g 2.3g

119kcal 2.6g 15.6g 5g

Meal Total: 297kcal 23.3g 24.7g 11.6g

Plan Total: 297kcal 23.3g 24.7g 11.6g



Meal 1

Cauliflower, fresh or frozen, boiled, microwaved or steamed, drained120g 120g excl waste


Leek roasted, 60g 0.5x small leek


Bean, green, steamed 45g

Dates, poached 5g 5g excl waste


Cranberries, dried 5g 0.1x 1/3 cup

Sunflower and pumpkin seed mix 5g 1.3x Average Portion

star anise braised lamb R➔150g

31.5% Carbs

33.2% Protein

35.3% Fat

U / 1546079

star anise braised lamb


Overview ...

Food Labelling...


79Kcal / 100g

CONTAINS:

SOYA

MAY CONTAIN:

CELERY

SULPHITES

LUPIN


PER 100G %RI



Protein 10.4 g 21%

Fat, total 3.3 g 5%

saturated 0.89 g 4%


sugars 1.1 g 1%

Sodium 469 mg 20%



Starch

Fibre 3% RINSPSugars 1% RIFree Sugars


Oligosaccharide

GlucoseGalactoseFructoseSucroseMaltoseLactose

Energy

79kcal331kJ

Macronutrients

1.8g10.4g

3.3g82g

Carbohydrate

0.61g

0.91g0.05g

1.1g0.3g


Polyunsaturated fatOmega3(n-3)



cis-Mono

Omega6(n-6)cis-Poly

Lipid Components

0.89g1.3g

0.75g0.05g

117g26.7mg


469mg316mg

0.24mg15.7mg152mg

26.3mg1.7mg2.9mg

0.01mg0.06mg

5.5ug1.7ug

Vitamin A (ret eq) 5% RIRetinol

Vitamin E 7% RI


Vitamin C 9% RI

GI (estimated)GL

CaroteneVitamin D

Vitamin K 1Thiamin (B1) 6% RI


Niacin total (B3)


Vitamin B 6 12% RI


Vitamin B 12 72% RI

Biotin (B7)

Caffeine

Vitamins

40ug5.5ug

0.69mg

0.07mg

0.16mg

4.8mg

3mg85mg

0.07mg

0.19mg

19.3ug

1.4ug

3.5mg

Other

31.2mg0.05

WEIGHT:

9.3% Carbs

52.6% Protein

38.1% Fat



Lamb, easy carve shoulder, separable lean 1.5kg

stock, chicken, homemade 500g 2x cup

Onion, mature, brown 284g 284g excl waste

Spinach, fresh, raw 250g 250g excl waste

Gluten Free Soy Sauce 150g

Water, bottled, average 125g 0.3x Standard bottle

Tomato, paste 102g 2x tablespoon

Sauce, oyster 60g 3x Average Portion

Oil, vegetable 30ml 3.3x drizzle

Garlic, peeled 18g 18g excl waste

Ginger, peeled, fresh or frozen, raw 15g 15g excl waste

Flour, gluten free mix (rice, soy, corn & tapioca) 10g

Star Anise 5g

Cinnamon, dried, ground 2g 0.9x teaspoon

U / 1546107

vegetable broth


Overview ...

Food Labelling...


8.9Kcal / 100g

CONTAINS:

CELERY

SOYA

MAY CONTAIN:

WHEAT

SULPHITES

Serves 11.5AU Label values per 100g

PER 100G %RI PER 705G SERVING %RI

Energy(Kj) 42 297 kJ 0% kJ 3%

Energy(Kcal) 9 63 kcal 0% kcal 3%

Protein 0.56 3.9 g 1% g 8%

Fat, total 0.2 1.4 g 0% g 2%

saturated 0.03 0.19 g 0% g 1%

Carbohydrate 1.2 8.4 g 0% g 3%

sugars 0.98 6.9 g 1% g 8%

Sodium 98 691 mg 4% mg 30%



Starch

Fibre 2% RINSPSugars 1% RIFree SugarsGlucose

FructoseSucrose


Oligosaccharide

Galactose

MaltoseLactose

Energy

8.9kcal37.4kJ

Macronutrients

1.2g0.56g

0.2g97g

Carbohydrate

0.18g

0.6g0.03g0.98g0.02g0.04g

0.03g0.03g





cis-Mono

Omega6(n-6)cis-Poly

Lipid Components

0.03g0.09g

0.03gtrace

1.1g0.02mg


98mg81mg

3.9mg6.7mg

14.4mg4.9mg

0.18mg0.11mg0.02mg0.01mg

1.5ug0.25ug


Vitamin E 3% RI


Vitamin C 6% RI

GI (estimated)GL

Vitamin D 0% RI

Vitamin K 1 0% RI

Thiamin (B1) 1% RI


Niacin total (B3)


Vitamin B 6 8% RI


Vitamin B 12 0% RI

Biotin (B7) 0% RI

Caffeine

Vitamins

29.3ug0.07ug0.19ug

0.29mg

0.02mg

0.03mg

0.22mg

0.32mg7.2mg

0.07mg

0.13mg

7ug

0.02ug

2.6mg

Other

12.3mg0.05

WEIGHT:

54.4% Carbs

25.2% Protein

20.5% Fat



Water, bottled 6kg 6x Litre bottle

Eggplant 500g 500g excl waste

Mushrooms, brown, raw 350g 350g excl waste

Beetroot, purple, peeled 201g 3x small/medium beetroot

Sauce, soy 200g 3.3x squirt

Cauliflower, fresh 180g 180g excl waste

Onions 151g 1x medium onion

Tomato, past 140g

Carrot, peeled 130g

Celery, fresh or frozen, raw 110g 110g excl waste

Leek, raw 89g 89g excl waste

Broccoli, fresh 29g 29g excl waste


Parsley, continental, raw 5.2g 5.2g excl waste

U / 1546114

Chicken bone broth


Overview ...

Food Labelling...


47Kcal / 100g

CONTAINS:

CELERY

MAY CONTAIN:

SULPHITES

Serves 11.4AU Label values per 100g


Energy(Kj) 197 1657 kJ 2% kJ 19%


Protein 5.5 46 g 11% g 92%

Fat, total 2.6 22.2 g 4% g 32%

saturated 0.79 6.7 g 3% g 28%

Carbohydrate 0.24 2 g 0% g 1%

sugars 0.18 1.6 g 0% g 2%

Sodium 23.2 195 mg 1% mg 8%



Starch


Glucose

FructoseSucrose


Oligosaccharide

Free Sugars

Galactose

MaltoseLactose

Energy

47kcal197kJ

Macronutrients

0.24g5.5g2.6g91g

Carbohydrate

0.05g

0.14g0.02g0.18g

0.03g

0.02g0.03g




Sodium 1% RIPotassiumChlorideCalcium 1% RIPhosphorus 7% RIMagnesium 3% RIIron 2% RIZinc 4% RI

Selenium 9% RIIodine 0% RI

cis-Mono

Omega6(n-6)cis-Poly

Copper 0% RIManganese 0% RI

Lipid Components

0.79g1.3g

0.39g0.01g

10.5g24.8mg


23.2mg98mg

3.3mg5.5mg68mg

8.4mg0.24mg0.46mg

6ug0.73ug


Vitamin E 2% RI


Vitamin C 1% RI

GI (estimated)GL

Vitamin D

Vitamin K 1 0% RI

Thiamin (B1) 3% RI


Niacin total (B3)


Vitamin B 6 6% RI


Vitamin B 12 11% RI

Biotin (B7) 0% RI

Caffeine

Vitamins

26.6ug7.8ug

0.16ug

0.2mg

0.04mg

0.08mg

3.1mg

1.8mg75mg

0.09mg

5ug

0.22ug

0.01ug

0.38mg

Other

29.7mg0.03

WEIGHT:

1.9% Carbs

47.3% Protein

50.8% Fat



Water, bottled, average 6kg 6x Litre bottle

Chicken (with bone) 3kg

Celery, fresh 240g 240g excl waste

Onion 151g 1x medium onion

Carrot peeled 130g 130g excl waste

Apple Cider Vinegar 22.8g 2x tablespoon


Parsley 5.2g 5.2g excl waste

U / 1545495

bimimbap sauce


Overview ...

Food Labelling...


175Kcal / 100g

CONTAINS:

SESAME

SULPHITES

Serves 20AU Label values per 100g

PER 100G %RI PER 17.5G SERVING %RI


Energy(Kcal) 176 30.7 kcal 8% kcal 1%

Protein 5.2 0.91 g 10% g 2%

Fat, total 11.8 2.1 g 17% g 3%

saturated 1.5 0.25 g 6% g 1%


sugars 10.6 1.9 g 12% g 2%

Sodium 208 36.3 mg 9% mg 2%



Starch


FructoseSucrose


Oligosaccharide

Galactose

MaltoseLactose

Energy

175kcal734kJ

Macronutrients

12.5g5.2g

11.8g66g

Carbohydrate

1.9g

2.8g0.06g10.6g10.5g0.24g

0.28g7.2g

Saturated Fat 6% RIMonounsaturated fatcis-MonoPolyunsaturated fat

Omega6(n-6)cis-PolyTrans-fatty acids


Omega3(n-3)

Cholesterol

Lipid Components

1.5g4.6g

0.12g5.1g

0.01g0.01g247g


208mg131mg277mg

21.1mg163mg

76mg1.5mg1.3mg

0.03mg0.05mg

5.2ug0.38ug

Vitamin A (ret eq) 9% RI

Carotene

Vitamin E 400% RI


Vitamin C 60% RI

GI (estimated)GL

Retinol

Vitamin D

Vitamin K 1 0% RI

Thiamin (B1) 20% RI


Niacin total (B3)


Vitamin B 6 8% RI


Vitamin B 12

Biotin (B7)

Caffeine

Vitamins

70ug

415ug

40mg0.09ug

0.22mg

0.06mg

2.9mg

1.3mg90mg

0.01mg

0.13mg

28.7ug

24mg

Other

30.2mg1.9

WEIGHT:

27.5% Carbs

11.9% Protein

60.7% Fat

Generated by Nutritics v5.026 on 31st May 2018


Wine vinegar 125g

Sriracha Chilli Sauce 125g 8.3x Average Portion

Seed, sesame, unsalted 72g 1x 1/2 cup


Sugar 9g 1x tablespoon

chilli garlic paste 6g 1x teaspoon

U / 1546071

cashew & dill dressing


Overview ...

Food Labelling...


95Kcal / 100g

CONTAINS:

CASHEWS

CELERY

SOYA

MAY CONTAIN:

SULPHITES


PER 100G %RI



Protein 4.6 g 9%

Fat, total 6.3 g 9%

saturated 1.1 g 5%


sugars 1.7 g 2%

Sodium 69 mg 3%



Starch


FructoseSucrose


Oligosaccharide

Galactose

MaltoseLactose

Energy

95kcal395kJ

Macronutrients

4.8g4.6g6.3g83g

Carbohydrate

3.2g

0.66g0.13g

1.7g0.01g0.12g

0.1g0.13g


Polyunsaturated fat


cis-Mono

Omega3(n-3)Omega6(n-6)cis-PolyTrans-fatty acidsCholesterol

Lipid Components

1.1g3.1g

1.7g


69mg192mg

98mg28.7mg

90mg45mg

1.2mg0.91mg0.36mg

0.1mg1.4ug

0.31ug


Carotene

Vitamin E 0% RI


Vitamin C 4% RI

GI (estimated)GL

Retinol

Vitamin D

Vitamin K 1 1% RI

Thiamin (B1) 8% RI


Niacin total (B3)


Vitamin B 6 3% RI


Vitamin B 12

Biotin (B7) 0% RI

Caffeine

Vitamins

66ug

317ug

0.03mg0.46ug

0.09mg

0.05mg

0.4mg

0.06mg1.3mg

0.14mg

0.05mg

10.5ug

0.04ug

1.7mg

Other

5.8mg0.25

WEIGHT:

20.3% Carbs

19.4% Protein

60.2% Fat



Tofu, raw, soft / silken 600g 4.9x 1/2 cup, cubes

Vegetable stock, homemade 250g 1x cup

Cashew Nuts, Dry Roasted, Without Salt 100g

Apple Cider Vinegar 22.8g 2x tablespoon

Dill, raw 16g 4x Average Portion

Garlic, peeled fresh 6g 6g excl waste

U / 1545434

Papaya & lime vinaigrette


Overview ...

Food Labelling...


227Kcal / 100g

CONTAINS:

MUSTARD

SULPHITES



Energy(Kj) 968 416 kJ 11% kJ 5%


Protein 0.53 0.23 g 1% g 0%

Fat, total 23.2 10 g 33% g 14%

saturated 3.5 1.5 g 15% g 6%


sugars 4.4 1.9 g 5% g 2%

Sodium 43 18.4 mg 2% mg 1%



Starch


FructoseSucrose


Oligosaccharide

Galactose

MaltoseLactose

Energy

227kcal951kJ

Macronutrients

4.5g0.53g23.2g

69g

Carbohydrate

0.11g

1.8g1.1g4.4g

0.19g1.4g

1.3g1.4g


Polyunsaturated fat

Omega6(n-6)


cis-Mono

Omega3(n-3)

cis-PolyTrans-fatty acidsCholesterol

Lipid Components

3.5g16.4g

2.1g

0.01g


43mg129mg

75mg16.2mg13.5mg

8.9mg0.4mg

0.14mg0.04mg0.07mg0.19ug

1ug


Carotene

Vitamin E 55% RI


Vitamin C 87% RI

GI (estimated)GL

Retinol

Vitamin D



Niacin total (B3)


Vitamin B 6 1% RI


Vitamin B 12

Biotin (B7)

Caffeine

Vitamins

66ug

387ug

5.5mg

0.02mg

0.02mg

0.24mg

0.03mg3.1mg0.1mg

0.02mg

0.83ug

34.9mg

Other

1.9mg0.04

WEIGHT:

7.1% Carbs

0.9% Protein

92% Fat



Papaya, raw, flesh only 450g 2.3x 1/2 papaya

Oil, olive 216ml 0.9x cup

Wine vinegar 125g

Juice, lime, commercial or home squeezed 125ml

Mustard, Dijon 16g 2x teaspoon


U / 1546065

miso and seasame


Overview ...

Food Labelling...


72Kcal / 100g

CONTAINS:

CELERY

SOYA

MAY CONTAIN:

SULPHITES

LUPIN


PER 100G %RI



Protein 3.8 g 8%

Fat, total 5.1 g 7%

saturated 3.1 g 13%


sugars 1.3 g 1%

Sodium 179 mg 8%



Starch


FructoseSucrose


Oligosaccharide

Galactose

MaltoseLactose

Energy

72kcal302kJ

Macronutrients

2.7g3.8g5.1g87g

Carbohydrate

1.3g

0.38g0.08g

1.3g0.17g0.08g

0.07g0.08g


Polyunsaturated fat

Trans-fatty acids


cis-Mono


Cholesterol

Lipid Components

3.1g0.43g

1.2g

0.99g


179mg158mg324mg

26.2mg52mg

23.9mg0.67mg0.42mg0.16mg0.02mg

0.2ug1.6ug


Vitamin E 0% RI


Vitamin C 5% RI

GI (estimated)GL

Vitamin D

Vitamin K 1 0% RI

Thiamin (B1) 7% RI


Niacin total (B3)


Vitamin B 6 1% RI


Vitamin B 12 0% RI

Biotin (B7) 0% RI

Caffeine

Vitamins

32.6ug0.58ug191ug

0.02mg0.28ug

0.08mg

0.04mg

0.31mg

0.03mg1.8mg

0.01mg

0.02mg

1.3ug

0.02ug

2mg

Other

11.4mg0.3

WEIGHT:

14.8% Carbs

21.3% Protein

63.9% Fat




Vegetable stock, homemade 125g 0.5x cup

Juice, lime 31.5ml 2.1x tablespoon

Oil, coconut 25.4ml 2.1x tablespoon liquid

Rice Vinegar 22.8g 2x tablespoon

Soy Sauce, (Tamari) 12g 2x Average Portion

Miso, soyabean paste 10g 0.6x tablespoon

U / 1545404

Wasabi mayo


Overview ...

Food Labelling...


60Kcal / 100g

CONTAINS:

CELERY

SOYA

SULPHITES




Energy(Kcal) 60 26.3 kcal 3% kcal 1%

Protein 3.7 1.6 g 7% g 3%

Fat, total 2.5 1.1 g 4% g 2%

saturated 0.36 0.16 g 2% g 1%


sugars 2.1 0.91 g 2% g 1%

Sodium 208 92 mg 9% mg 4%



Starch


Glucose

FructoseSucrose


Oligosaccharide

Free Sugars

Galactose

MaltoseLactose

Energy

60kcal250kJ

Macronutrients

5.7g3.7g2.5g87g

Carbohydrate

3.5g

0.27g0.09g

2.1g

0.1g

0.08g0.76g


Polyunsaturated fat

Trans-fatty acids


cis-Mono


Cholesterol

Lipid Components

0.36g0.55g

1.3g

1.4g


208mg157mg

98mg26.8mg

50mg23.5mg0.68mg0.43mg0.16mg0.01mg0.14ug0.32ug


Carotene

Vitamin E 2% RI


Vitamin C 2% RI

GI (estimated)GL

Retinol

Vitamin D

Vitamin K 1 0% RI

Thiamin (B1) 7% RI


Niacin total (B3)


Vitamin B 6 1% RI


Vitamin B 12

Biotin (B7) 0% RI

Caffeine

Vitamins

33ug

198ug

0.15mg0.29ug

0.08mg

0.03mg

0.3mg

0.05mg1.3mg

0.01mg

0.02mg

1.7ug

0.02ug

0.89mg

Other

13.1mg0.74

WEIGHT:

38% Carbs

24.9% Protein

37.1% Fat




Vegetable stock, homemade 125g 0.5x cup

Paste, wasabi, commercial 43g

Ginger, pickled 30g 3x average portion

Meal Plan for Kefir Sweet Bowl

FOOD NAME e+rn;;;;e DESCRIPTION

Kefir sweet bowl

Frozen Kefir base 160g 45kcal 0g 0g 5g 0g

Frozen chocolate base 160g 296kcal 0g 9.lg 28.Sg Og

sunflower, cacao & cranberry cruncnO 30g 0.2x Recipe Total 127kcal 11.5g 3.5g 7.5g 9.lg

Toasted Muslie ➔- 18g Ox Recipe Total 92kcal 5.5g 3g 6.5g 1.3g

Goji berries, dried 8g 0. 7x tablespoon 27.6kcal 5.2g 1.lg 0.25g 3g

Hemp seeds, shelled, linwoods 10g 2.Sx teaspoon (whole) 61kcal 0.71g 3.5g 5g 0.17g

Coconut flakes 5g O.lx cup 30kcal 0.3g 0.24g 3.lg 0.3g

Raspberry Bark ➔- 12g Ox Recipe Total 83kcal 3.4g 0.09g 7.7g 0.12g

Cacao Rocky Road Bark ➔- 14g 73kcal 3.2g 1.7g 5.9g 0.78g

Miso, orange caramel ➔- 10g Ox Recipe Total 10.6kcal 2.2g 0.25g 0.08g 1.8g

Compote ➔- 35g Ox Recipe Total 10.7kcal 2.2g 0.3g 0.07g 2.2g

U / 2488279

Cacao Rocky Road Bark

By Dr Mansi Dass

Overview ...

Food Labelling...


521Kcal / 100g

CONTAINS:

PISTACHIOS

MAY CONTAIN:

WHEAT

SESAME

SULPHITES


PER 100G %RI



Protein 12.3 g 25%

Fat, total 42 g 60%

saturated 24.8 g 103%


sugars 5.6 g 6%

Sodium 66 mg 3%


Carbohydrate 7% RIProtein 25% RIFat 60% RIWaterWater from DrinksAlcohol

StarchOligosaccharideFibre 36% RINSPSugars 6% RIGlucoseGalactoseFructoseSucroseMaltoseLactose

Energy

521kcal2166kJ

Macronutrients

23.1g12.3g

42g9.6g

Carbohydrate

17.5g0g

10.9g7g

5.6g0g

trace0.06g0.39g

0g

Saturated Fat 103% RIMonounsaturated fatcis-MonoPolyunsaturated fatOmega3(n-3)Omega6(n-6)cis-PolyTrans-fatty acidsCholesterol


Lipid Components

24.8g12.8g0.03g

4.2g0.01g0.14g0.04g


66mg958mg154mg

97mg438mg108mg5.8mg3.8mg1.8mg

0.22mg1.2ug

0.34ug

Vitamin A (ret eq) 1% RIRetinolCaroteneVitamin DVitamin E 15% RI


Vitamin C 1% RI

GI (estimated)GLCaffeine

Vitamin K 1 1% RI

Thiamin (B1) 20% RI


Niacin total (B3)


Vitamin B 6 23% RI

Folates (B9) Total 20% RI

Vitamin B 12

Biotin (B7) 0% RI

Vitamins

8.9ug

26ug

1.5mg1ug

0.22mg

0.1mg

4.9mg

1.6mg199mg

0.06mg

0.36mg

40ug

0.12ug

0.21mg

Other

29.15.3

135mg

WEIGHT:

17.5% Carbs

9.4% Protein

73.1% Fat

Generated by Nutritics v5.042 on 30th Nov 2018


Cacao 60% 170g

Nut, pistachio, raw, unsalted 60g 1/4 cup

Cranberries, dried 30g 1/4 cup

Coconut shredded 20g 1/4 cup

Puffed rice 10g 1/4cup

Portions / Pack Sizes: Quantity: Kcal: Sale Price

U / 2488275

Raspberry Bark

By Dr Mansi Dass

Overview ...

Food Labelling...


693Kcal / 100g

MAY CONTAIN:

SESAME

SULPHITES


PER 100G %RI



Protein 0.72 g 1%

Fat, total 64 g 91%

saturated 59 g 246%


sugars 1 g 1%

Sodium 27.7 mg 1%




Energy

693kcal2882kJ

Macronutrients

28.5g0.72g

64g4.4g

Carbohydrate

27.5g

1.8g1.4g

1g0g

0.1g0.7g



Lipid Components

59g2.5g

0.82g0.02g

0.2g

0.01g


27.7mg87mg68mg

3mg21mg

11.8mg0.47mg0.12mg0.07mg0.24mg

1.6ug0.39ug



Vitamin C 3% RI




Niacin total (B3)


Vitamin B 6 1% RI


Vitamin B 12

Biotin (B7)

Vitamins

5.5ug5.5ug

3.2mg

0mg

0.01mg

0.34mg

0.19mg8.6mg

0.07mg

0.01mg

1.2ug

1.1mg

Other

0.410.12

WEIGHT:

15.8% Carbs

0.4% Protein

83.7% Fat



coconut oil 133ml 1/2 cup

Coconut Butter 125g 1/2 cup

organic stevia 125g 1/4 cup

Coconut shredded 60g 1/2 cup

Frozen raspberries 15g 1 T


U / 2488265

Miso, orange caramel

By Dr Mansi Dass

Overview ...

Food Labelling...


106Kcal / 100g

CONTAINS:

SOYA

MAY CONTAIN:

SULPHITES

LUPIN


PER 100G %RI



Protein 2.5 g 5%

Fat, total 0.77 g 1%

saturated 0.1 g 0%


sugars 18.1 g 20%

Sodium 547 mg 24%




Energy

106kcal446kJ

Macronutrients

22.2g2.5g

0.77g70g

Carbohydrate

4g

2.6g

18.1g


Sodium 24% RIPotassiumChlorideCalcium 4% RIPhosphorus 4% RIMagnesium 6% RIIron 5% RIZinc 2% RICopperManganeseSelenium 2% RIIodine 11% RI

Lipid Components

0.1g0.13g

0.33g

0g

0g


547mg159mg

50mg33.2mg39.3mg18.8mg

0.6mg0.28mg

1.2ug16.4ug



Vitamin C 95% RI




Niacin total (B3)

Pantothenic Acid (B5)

Vitamin B 6 3% RI


Vitamin B 12 1% RI

Biotin (B7)

Vitamins

9.9ug

0.27mg

0.08mg

0.08mg

0.59mg

0.15mg25.3mg

0.05mg

30.2ug

0.01ug

37.8mg

Other

18.84.2

WEIGHT:

84.2% Carbs

9.3% Protein

6.5% Fat



Orange juice, freshly squeezed 160ml 1x Average glass

Coconut sugar 30g 6x serving

Miso, soyabean paste 29.7g 1.7x tablespoon

Cinnamon, dried, ground 0.5g 0.2x teaspoon


U / 2488283

Compote

By Dr Mansi Dass

Overview ...

Food Labelling...


30.5Kcal / 100g


PER 100G %RI


Energy(Kcal) 30.9 kcal 1%

Protein 0.86 g 2%


saturated 0.03 g 0%


sugars 6.2 g 7%

Sodium 4.6 mg 0%




Energy

30.5kcal129kJ

Macronutrients

6.3g0.86g0.21g

89g

Carbohydrate

0.07g

2.9g2.2g6.2g2.8g

3.1g

0.19g



Lipid Components

0.03g0.08g

0.08g


4.6mg146mg

16.6mg32mg

27.8mg15.9mg0.97mg0.23mg0.07mg0.59mg0.02ug

2.2ug



Vitamin C 63% RI




Niacin total (B3)


Vitamin B 6 3% RI


Vitamin B 12

Biotin (B7) 4% RI

Vitamins

5ug

30.1ug

0.76mg

0.03mg

0.04mg

0.63mg

0.5mg7.7mg

0.27mg

0.06mg

23.1ug

1.1ug

25.4mg

Other

21.51.3

WEIGHT:

82.3% Carbs

11.3% Protein

6.3% Fat

Generated by Nutritics v5.042 on 1st Dec 2018


Mixed berries, frozen 1000g 0.3x cup

Stevia, powder, bulked with erythritol 6g 1T

Cinnamon 6g 2.6x teaspoon


U / 2488270

sunflower, cacao & cranberry crunch

By Dr Mansi Dass

Overview ...

Food Labelling...


423Kcal / 100g

MAY CONTAIN:

SULPHITES


PER 100G %RI



Protein 11.7 g 23%

Fat, total 25 g 36%

saturated 5.9 g 25%


sugars 30.2 g 34%

Sodium 80 mg 3%




Energy

423kcal1775kJ

Macronutrients

38.3g11.7g

25g16.7g

Carbohydrate

8.1g

6g1.5g

30.2g



Lipid Components

5.9g5.2g

13.1g

0.41g


80mg329mg121mg

55mg384mg156mg2.8mg2.9mg

0.38mg0.02mg

2ug0.19ug



Vitamin C 1% RI


Vitamin K 1 1% RI

Thiamin (B1) 60% RI


Niacin total (B3)

Pantothenic Acid (B5)

Vitamin B 6 22% RI


Vitamin B 12

Biotin (B7)

Vitamins

1.8ug

11.3ug

15mg0.54ug

0.66mg

0.12mg

9.1mg

5.7mg204mg

0.35mg

91ug

0.5mg

Other

10.30.55

28.8mg

WEIGHT:

35.7% Carbs

11.1% Protein

53.2% Fat



Seed, sunflower, unsalted 60g 6x tablespoon

Cranberries 40g 1x 1/3 cup

Coconut sugar 40g 8x serving

Cocoa Nibs 20g 3.3x teaspoon


U / 2488271

Toasted Muslie

By Dr Mansi Dass

Overview ...

Food Labelling...


509Kcal / 100g

CONTAINS:

TREE NUTS

SESAME

MAY CONTAIN:

HAZELNUTS,PECANS,

ALMONDS,CASHEWS,WALNUTS,

BRAZIL NUTS,PISTACHIOS,MACADAMIAS


PER 100G %RI



Protein 16.7 g 33%


saturated 3.3 g 14%


sugars 7.4 g 8%

Sodium 395 mg 17%




Energy

509kcal2125kJ

Macronutrients

30.5g16.7g35.9g27.8g

Carbohydrate

23g

5.2g2.4g7.4g

0.15g

1.7g0.09g

0g



Lipid Components

3.3g13.5g

10g

0.03g0.98g

0.25g

0.1mg


395mg293mg632mg

56mg322mg128mg2.5mg2.4mg

0.12mg1.2mg3.1ug

0.18ug



Vitamin C




Niacin total (B3)


Vitamin B 6 17% RI


Vitamin B 12

Biotin (B7) 21% RI

Vitamins

0.58ug

11.6mg

0.64mg

0.17mg

6mg

3.2mg163mg

0.25mg

0.27mg

51ug

6.2ug

Other

4614.2

WEIGHT:

23.5% Carbs

13.1% Protein

63.4% Fat



Oats, rolled, gluten free 1000g

Slivered almonds 500g

pepita 450g

Seed, sunflower, unsalted 400g

Walnuts by nature's delight 400g

Syrup, maple 185g 9.3x tablespoon

Syrup, Agave nectar 85g 1.5x 1/4 cup

Seed, sesame, unsalted 36g 9x teaspoon


meal plan for - bowlsomebowlsome.com.au/assets/uploads/2019/05/bowlsome... · carbohydrate sugars...

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