Meal Plans

High Vitamin D Day Plan with 67mcg Vitamin D (335% DV)

A one-day plan built from foods on our Foods Highest in Vitamin D list. Calories and macros are computed from USDA data — open it in the meal planner to change servings or save it to My Foods.

1798 cal · 67mcg vitamin D · 221g carbs · 50g fat

Calorie Sources

A donut chart showing which nutrients contribute to the caloric total. There are 1798 calories coming from 28% protein, 48% carbs, 24% fat, and 0% alcohol.

Macro Breakdown

A pie chart showing the macro nutrient components. This day consists of 32% protein, 55% carbs, 13% fat, and 0% alcohol.

Blood Sugar Index 15 Good
Inflammation Index -214
PRAL score 25
Amino Acid Score 100%
Potassium/Sodium 3.89
Omega 3/6 Ratio 5.2
Weight Loss
Muscle Gain
Nutrient Density
Open in Meal Planner

Breakfast 400 cal · 8mcg vitamin D

Food Serving Calories Vitamin D
General Mills Whole Grain Total 3/4 cup (1 nlea serving) 96 2.5mcg
Whole Milk (Full Fat) 1 cup 149 3mcg
Hard Boiled Eggs 2 × 1 large 155 2.2mcg

Lunch 666 cal · 47mcg vitamin D

Food Serving Calories Vitamin D
Cooked Sockeye Salmon 6oz fillet 265 28mcg
Grilled Portobellos (Exposed To Sunlight) 1 cup sliced 35 16mcg
Orange Juice With Added Calcium And Vitamin D 1 cup 117 2.5mcg
Cooked Long Grain Brown Rice 1 cup 248 0mcg

Dinner 402 cal · 7mcg vitamin D

Food Serving Calories Vitamin D
Cooked Japanese Soba Noodles (Buckwheat) 1 cup 113 0mcg
Extra Firm Fortified Tofu 1 cup 208 6mcg
Cooked Shiitake Mushrooms 1 cup pieces 81 1mcg

Snack 330 cal · 6mcg vitamin D

Food Serving Calories Vitamin D
Low Fat Fruit Yogurt (With Vitamin D) 1 cup (8 fl oz) 250 3mcg
Soymilk (Unsweetened) 1 cup 80 2.9mcg