High Zinc Day Plan with 24.1mg Zinc (219% DV)
A one-day plan built from foods on our Top 10 High Zinc Foods list. Calories and macros are computed from USDA data — open it in the meal planner to change servings or save it to My Foods.
1299 cal · 24.1mg zinc · 178g carbs · 32g fat
A donut chart showing which nutrients contribute to the caloric total. There are 1299 calories coming from 26% protein, 53% carbs, 21% fat, and 0% alcohol.
A pie chart showing the macro nutrient components. This day consists of 30% protein, 59% carbs, 11% fat, and 0% alcohol.
Breakfast 293 cal · 5mg zinc
| Food | Serving | Calories | Zinc |
|---|---|---|---|
| Cooked Oatmeal (Porridge) | 1 cup | 166 | 2.3mg |
| Roasted Squash And Pumpkin Seeds (With Shells) | 1 oz (85 seeds) | 127 | 2.9mg |
Lunch 511 cal · 5mg zinc
| Food | Serving | Calories | Zinc |
|---|---|---|---|
| Firm Tofu | 1/2 cup | 181 | 2mg |
| Cooked Long Grain Brown Rice | 1 cup | 248 | 1.4mg |
| Cooked Shiitake Mushrooms | 1 cup pieces | 81 | 1.9mg |
Dinner 341 cal · 11mg zinc
| Food | Serving | Calories | Zinc |
|---|---|---|---|
| Cooked Spinach (Boiled, Drained) | 1 cup | 41 | 1.4mg |
| Cooked Wild Rice | 1 cup | 166 | 2.2mg |
| Braised Chuck Steak (Mock Tender) (Trimmed to 0 Inch Fat) | 1/2 steak | 134 | 8mg |
Snack 154 cal · 2.2mg zinc
| Food | Serving | Calories | Zinc |
|---|---|---|---|
| Low Fat Yogurt | 1 cup (8 fl oz) | 154 | 2.2mg |
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