Meal Plans

High Vitamin E Day Plan with 33.9mg Vitamin E (226% DV)

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

1441 cal · 33.9mg vitamin E · 132g carbs · 73g fat

Calorie Sources

A donut chart showing which nutrients contribute to the caloric total. There are 1441 calories coming from 20% protein, 36% carbs, 44% fat, and 0% alcohol.

Macro Breakdown

A pie chart showing the macro nutrient components. This day consists of 27% protein, 47% carbs, 26% fat, and 0% alcohol.

Blood Sugar Index 0 Good
Inflammation Index -3519
PRAL score 25.31
Amino Acid Score 100%
Potassium/Sodium 1.7
Omega 3/6 Ratio 0.03
Weight Loss
Muscle Gain
Nutrient Density
Open in Meal Planner

Breakfast 350 cal · 16mg vitamin E

Food Serving Calories Vitamin E
Cooked Oatmeal (Porridge) 1 cup 166 0.2mg
Unsweetened Almond Milk 1/2 cup 20 8mg
Almonds 1 oz (23 whole kernels) 164 7mg

Lunch 507 cal · 6mg vitamin E

Food Serving Calories Vitamin E
Canned White Tuna (Oil Packed) 3 oz 158 2mg
Olive Oil 1 tablespoon 119 1.9mg
Multi-Grain Toast 1 slice regular 69 0.1mg
Avocados 1/2 avocado 161 2.1mg

Dinner 418 cal · 5mg vitamin E

Food Serving Calories Vitamin E
Cooked Butternut Squash (Baked) 1/2 cup 41 1.3mg
Cooked Long Grain Brown Rice 1 cup 248 0.3mg
Cooked Shrimp 3 × 1 oz 101 1.9mg
Cooked Broccoli (Boiled, Drained) 1/2 cup chopped 27 1.1mg

Snack 165 cal · 7mg vitamin E

Food Serving Calories Vitamin E
Dry Roasted Sunflower Seeds 1 oz 165 7mg