High Vitamin B12 Day Plan with 41.1mcg Vitamin B12 (1713% DV)
A one-day plan built from foods on our Foods Highest in Vitamin B12 list. Calories and macros are computed from USDA data — open it in the meal planner to change servings or save it to My Foods.
1487 cal · 41.1mcg vitamin B12 · 158g carbs · 45g fat
A donut chart showing which nutrients contribute to the caloric total. There are 1487 calories coming from 32% protein, 41% carbs, 27% fat, and 0% alcohol.
A pie chart showing the macro nutrient components. This day consists of 37% protein, 49% carbs, 14% fat, and 0% alcohol.
Breakfast 450 cal · 10mcg vitamin B12
| Food | Serving | Calories | Vitamin B12 |
|---|---|---|---|
| Kelloggs All-Bran Complete Wheat Flakes | 3/4 cup (1 nlea serving) | 95 | 6mcg |
| Low-Fat Milk 2% | 16oz glass | 244 | 2.6mcg |
| Swiss Cheese | 1 oz | 112 | 0.9mcg |
Lunch 525 cal · 8mcg vitamin B12
| Food | Serving | Calories | Vitamin B12 |
|---|---|---|---|
| Cooked Sockeye Salmon | 6oz fillet | 265 | 8mcg |
| Cooked White Rice | 1 cup | 205 | 0mcg |
| Cooked Broccoli (Boiled, Drained) | 2 × 1/2 cup | 55 | 0mcg |
Dinner 354 cal · 20mcg vitamin B12
| Food | Serving | Calories | Vitamin B12 |
|---|---|---|---|
| Cooked Blue Mussels | 3 oz | 146 | 20mcg |
| Baked Potato (With Skin) | 1 potato medium | 161 | 0mcg |
| Cooked Kale (Boiled, Drained) | 1 cup | 47 | 0mcg |
Snack 158 cal · 4mcg vitamin B12
| Food | Serving | Calories | Vitamin B12 |
|---|---|---|---|
| Unsweetened Soy Milk | 1 cup | 80 | 3mcg |
| Hard Boiled Eggs | 1 large | 78 | 0.6mcg |
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