The document summarizes a person's daily food log from July 12, 2009. It lists 7 meals and snacks throughout the day totaling 3,137 calories, 284.8g of protein, 79.73g of fat and 320.03g of carbohydrates. The largest meals were lunch at 623 calories and a mid-afternoon snack at 676 calories, consisting mainly of whole grains, eggs, and protein sources.

1. Food Log for 12 July 2009
Meal/Foods Quantity Calories Protein(g) Fat(g) Carbs(g)
07:30 AM Breakfast 563 46.69 7.03 78.29
1 medium (7" to
Bananas, raw 104 1.29 0.39 23.88
7-7/8" long)
Oats 75 grams 264 12.67 5.18 41.75
Milk, nonfat, fluid, without added vitamin
250 grams 87 8.53 0.45 12.13
A (fat free or skim)
Soy protein isolate 30 grams 108 24.21 1.02 0.53
10:00 AM Snack 1 555 49.46 14.78 55.99
Macaroni, whole-wheat, dry 75 grams 254 10.97 1.05 50.05
Fish, tuna, white, canned in water,
150 grams 182 35.43 4.46 0
drained solids
Nuts, cashew nuts, dry roasted, without
20 grams 119 3.06 9.27 5.94
salt added
12:00 PM Lunch 623 41.12 20.34 68.77
Rice, brown, medium-grain, raw 75 grams 259 5.63 2.01 54.58
Chicken, roasting, meat only, raw 150 grams 158 30.5 4.05 0
Vegetables, mixed, frozen, unprepared 150 grams 84 5 0.78 14.19
Oil, olive, salad or cooking 1 tablespoon 122 0 13.5 0
03:00 PM Snack 2 676 58.59 8.11 92.13
Wheat flour, whole-grain 100. grams 313 13.7 1.87 60.37
Egg, white, raw, fresh 4 large 63 14.39 0.22 0.96
Egg, whole, raw, fresh 1 large 71 6.29 4.97 0.39
Sugars, powdered 30 grams 120 0 0.03 29.88
Soy protein isolate 30 grams 108 24.21 1.02 0.53
06:00 PM Supper 355 45.22 16.36 6.72
Chicken, roasting, meat only, raw 200 grams 211 40.66 5.4 0
Nuts, cashew nuts, raw 25 grams 144 4.56 10.96 6.72
09:00 PM Snack 3 365 43.74 13.11 18.14
Kwark melkan 450 grams 220 38.25 0.45 15.75
Nuts, almonds, blanched 25 grams 145 5.49 12.66 2.39
Totals 3137 284.8 79.73 320.03