High Folate Day Plan with 1043mcg Folate (261% DV)
A one-day plan built from foods on our Foods Highest in Folate (Vitamin B9) list. Calories and macros are computed from USDA data — open it in the meal planner to change servings or save it to My Foods.
1554 cal · 1043mcg folate · 221g carbs · 42g fat
A donut chart showing which nutrients contribute to the caloric total. There are 1554 calories coming from 22% protein, 55% carbs, 23% fat, and 0% alcohol.
A pie chart showing the macro nutrient components. This day consists of 25% protein, 63% carbs, 12% fat, and 0% alcohol.
Breakfast 337 cal · 63mcg folate
| Food | Serving | Calories | Folate |
|---|---|---|---|
| Multi-Grain Toast | 2 × 1 slice regular | 138 | 34mcg |
| Peanut Butter (Smooth) | 1 tblsp | 94 | 6mcg |
| Bananas | 1 medium (7 inch to 7-7/8 inch long) | 105 | 24mcg |
Lunch 411 cal · 571mcg folate
| Food | Serving | Calories | Folate |
|---|---|---|---|
| Cooked Lentils (Boiled) (Mature Seeds) | 1 cup | 230 | 358mcg |
| Cooked Spinach (Boiled, Drained) | 1/2 cup | 21 | 131mcg |
| Avocados | 1/2 avocado | 161 | 81mcg |
Dinner 542 cal · 225mcg folate
| Food | Serving | Calories | Folate |
|---|---|---|---|
| Cooked Wild Atlantic Salmon | 6oz fillet | 309 | 49mcg |
| Cooked White Rice | 1 cup | 205 | 92mcg |
| Cooked Broccoli (Boiled, Drained) | 1/2 cup | 27 | 84mcg |
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