High Calcium Day Plan with 1656mg Calcium (127% DV)
A one-day plan built from foods on our Foods Highest in Calcium list. Calories and macros are computed from USDA data — open it in the meal planner to change servings or save it to My Foods.
1396 cal · 1656mg calcium · 161g carbs · 45g fat
A donut chart showing which nutrients contribute to the caloric total. There are 1396 calories coming from 26% protein, 46% carbs, 28% fat, and 0% alcohol.
A pie chart showing the macro nutrient components. This day consists of 31% protein, 54% carbs, 15% fat, and 0% alcohol.
Breakfast 519 cal · 833mg calcium
| Food | Serving | Calories | Calcium |
|---|---|---|---|
| Non Fat Yogurt | 1 cup (8 fl oz) | 137 | 488mg |
| Skim Milk | 1 cup | 83 | 299mg |
| Homemade Granola | 1/2 cup | 298 | 46mg |
Lunch 227 cal · 532mg calcium
| Food | Serving | Calories | Calcium |
|---|---|---|---|
| Firm Tofu | 1/4 cup | 91 | 430mg |
| Cooked Kale (Boiled, Drained) | 1/2 cup | 23 | 98mg |
| Cooked Japanese Soba Noodles (Buckwheat) | 1 cup | 113 | 5mg |
Dinner 486 cal · 215mg calcium
| Food | Serving | Calories | Calcium |
|---|---|---|---|
| Cooked Trout | 1 fillet | 215 | 123mg |
| Baked Acorn Squash | 1/2 cup | 57 | 45mg |
| Cooked Okra (Boiled, Drained) | 1/2/2 cup slices | 9 | 31mg |
| Cooked White Rice | 1 cup | 205 | 16mg |
Snack 164 cal · 76mg calcium
| Food | Serving | Calories | Calcium |
|---|---|---|---|
| Almonds | 1 oz (23 whole kernels) | 164 | 76mg |
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