Vegetarian Vitamin B12 Day Plan with 21.4mcg Vitamin B12 (892% DV)
A one-day plan built from foods on our Vegetarian Vitamin B12 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.
1579 cal · 21.4mcg vitamin B12 · 179g carbs · 52g fat
A donut chart showing which nutrients contribute to the caloric total. There are 1579 calories coming from 26% protein, 45% carbs, 29% fat, and 0% alcohol.
A pie chart showing the macro nutrient components. This day consists of 31% protein, 54% carbs, 15% 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 468 cal · 3mcg vitamin B12
| Food | Serving | Calories | Vitamin B12 |
|---|---|---|---|
| Extra Firm Fortified Tofu | 1 cup | 208 | 3mcg |
| Cooked White Rice | 1 cup | 205 | 0mcg |
| Cooked Broccoli (Boiled, Drained) | 2 × 1/2 cup | 55 | 0mcg |
Dinner 363 cal · 1.1mcg vitamin B12
| Food | Serving | Calories | Vitamin B12 |
|---|---|---|---|
| Hard Boiled Eggs | 2 × 1 large | 155 | 1.1mcg |
| Baked Potato (With Skin) | 1 potato medium | 161 | 0mcg |
| Cooked Kale (Boiled, Drained) | 1 cup | 47 | 0mcg |
Snack 298 cal · 7mcg vitamin B12
| Food | Serving | Calories | Vitamin B12 |
|---|---|---|---|
| Unsweetened Soy Milk | 16oz glass | 160 | 6mcg |
| Non Fat Yogurt | 1 cup (8 fl oz) | 137 | 1.5mcg |
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