High Choline Day Plan with 937mg Choline (170% DV)
A one-day plan built from foods on our Foods Highest in Choline list. Calories and macros are computed from USDA data — open it in the meal planner to change servings or save it to My Foods.
1797 cal · 937mg choline · 143g carbs · 66g fat
A donut chart showing which nutrients contribute to the caloric total. There are 1797 calories coming from 36% protein, 31% carbs, 33% fat, and 0% alcohol.
A pie chart showing the macro nutrient components. This day consists of 44% protein, 38% carbs, 18% fat, and 0% alcohol.
Breakfast 468 cal · 381mg choline
| Food | Serving | Calories | Choline |
|---|---|---|---|
| Hard Boiled Eggs | 2 × 1 large | 155 | 294mg |
| Low-Fat Milk 2% | 16oz glass | 244 | 80mg |
| Multi-Grain Toast | 1 slice regular | 69 | 7mg |
Lunch 538 cal · 254mg choline
| Food | Serving | Calories | Choline |
|---|---|---|---|
| Cooked Sockeye Salmon | 6oz fillet | 265 | 191mg |
| Cooked Broccoli (Boiled, Drained) | 1 cup chopped | 55 | 63mg |
| Cooked Brown Rice | 1 cup | 218 | 0mg |
Dinner 461 cal · 263mg choline
| Food | Serving | Calories | Choline |
|---|---|---|---|
| Cooked Lean Chicken Breast | 6oz chicken breast | 267 | 199mg |
| Cooked Navy Beans | 1/2 cup | 127 | 41mg |
| Cooked Green Peas | 1/2 cup | 67 | 24mg |
Snack 329 cal · 39mg choline
| Food | Serving | Calories | Choline |
|---|---|---|---|
| Dry Roasted Pistachio Nuts | 1 oz (49 kernels) | 162 | 20mg |
| Dry Roasted Peanuts | 1 oz | 167 | 18mg |
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