High Magnesium Day Plan with 1049mg Magnesium (250% DV)
A one-day plan built from foods on our Foods Highest in Magnesium list. Calories and macros are computed from USDA data — open it in the meal planner to change servings or save it to My Foods.
2147 cal · 1049mg magnesium · 238g carbs · 83g fat
A donut chart showing which nutrients contribute to the caloric total. There are 2147 calories coming from 23% protein, 43% carbs, 34% fat, and 0% alcohol.
A pie chart showing the macro nutrient components. This day consists of 28% protein, 53% carbs, 19% fat, and 0% alcohol.
Breakfast 606 cal · 223mg magnesium
| Food | Serving | Calories | Magnesium |
|---|---|---|---|
| Non Fat Yogurt | 1 cup (8 fl oz) | 137 | 47mg |
| Bananas | 1 medium (7 inch to 7-7/8 inch long) | 105 | 32mg |
| Almonds | 1 oz (23 whole kernels) | 164 | 77mg |
| Homemade Granola | 1/3 cup | 199 | 68mg |
Lunch 573 cal · 351mg magnesium
| Food | Serving | Calories | Magnesium |
|---|---|---|---|
| Cooked Bluefin Tuna | 6oz fillet | 313 | 109mg |
| Cooked Brown Rice | 1 cup | 218 | 86mg |
| Cooked Spinach (Boiled, Drained) | 1 cup | 41 | 157mg |
Dinner 636 cal · 254mg magnesium
| Food | Serving | Calories | Magnesium |
|---|---|---|---|
| Cooked Kidney Beans | 1 cup | 225 | 74mg |
| Avocados | 1/2 avocado | 161 | 29mg |
| Quinoa, cooked | 1 cup | 222 | 118mg |
| Cooked Turnip Greens (Boiled, Drained) | 1 cup | 29 | 32mg |
Snack 333 cal · 221mg magnesium
| Food | Serving | Calories | Magnesium |
|---|---|---|---|
| Dark Chocolate (70-85% Cocoa) | 1 oz | 170 | 65mg |
| Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) | 1 oz | 163 | 156mg |
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