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Yellow = editable fieldsChoose food from the table to the right
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Carbs (g)Fat (g)Protein (g)Total caloriesPick food from this table, and put them into the table to the left.
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BreakfastLunchDinnerSnacksGoalGoalGoalGoal - 1543Lunch & Dinner
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Monday (lift-day)Porridge + 1 Egg + 1 P/shake1 tin of tuna + 75g brown rice + 300g Greek Yoghurt + 300g mixed veg1 banana + 1 protein shake + 1 porridge25g Almonds167.7244 (45%)46.448 (20%)114.65189 (35%)1531.5Mon#VALUE!
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TuesdayPorridge + 1 P/shake2 cans of Tuna + 1 Banana + 3 Avocado + 300g mixed veg1 protein shake + 100g Greek Yoghurt50g Almonds39.4108 (20%)79.6108 (45%)120.55189 (35%)1432.5Tue#VALUE!
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Wednesday (lift-day)Porridge + 1 Egg300g Greek Yoghurt + 100g Turkey + 75g Brown rice + 300g Mixed Veg1 Protein Shake + 75g Brown Rice + 1 can of Tuna108.5244 (45%)33.348 (20%)99.1189 (35%)1244Wed#VALUE!
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ThursdayPorridge + 1 Egg + 1 P/shake1 can of tuna + 1 Avocado + 300g Mixed Veg1 Protein Shake + 1 can of Tuna + 1 banana100g Almonds56.2108 (20%)80.55108 (45%)135.625189 (35%)1561.75Thu#VALUE!
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Friday (lift-day)Porridge + 1 Egg + 1 Banana + 1/Pshake75g Brown Rice + Chicken Breast + 300g Mixed Veg1 Protein Shake + 1 can of Tuna + 1 Banana25g Almonds166.9244 (45%)35.248 (20%)141.1189 (35%)1542Fri#VALUE!
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SaturdayPorridge + 3 Eggs + 1 P/shake1 Burger with 1 Bun + 3 Eggs + 300g Mixed Veg1 Protein Shake + 1 can of tuna75g Almonds101.3108 (20%)80.05108 (45%)126.275189 (35%)1792.25Sat#VALUE!
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Sunday3 Eggs + 1 P/shake1 can of Tuna + 1 Avocado + 1 Banana + 300g Mixed Veg1 Protein Shake + 1 Banana100g Almonds73.9108 (20%)78.2108 (45%)124.45189 (35%)1520.5Sun#VALUE!
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Average, , 1Tuna tin(s), , 2Brown rice, , , 1Mixed Veg, , 2Greek yogurt, 2Almonds, , , , , , 1Porridge + milk, 1whey protein
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102621231518
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Enter in the foods you want, and their nutrition and cost.(S) = servings(C) = Carbs(F) = Fat(P) = ProteinShopping list
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MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
servings
Week 1Week 2Week 3Week 4Week 5Week 6Week 6Week 7Week 8Week 9
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FoodType/otherServing (g)Carbs (g)Fat (g)Protein (g)CaloriesPrice (£)Amount (g)SCFPcalSCFPcalSCFPcalSCFPcalSCFPcalSCFPcalSCFPcalFoodTotal (g)Can be eaten next weekBuy (g)Own (g)Cost (£)Buy (g)Own (g)Cost (£)Buy (g)Own (g)Cost (£)Buy (g)Own (g)Cost (£)Buy (g)Own (g)Cost (£)Buy (g)Own (g)Cost (£)Buy (g)Own (g)Cost (£)Buy (g)Own (g)Cost (£)Buy (g)Own (g)Cost (£)Buy (g)Own (g)Cost (£)
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MeatsChicken breast(s)Barbecue1000.9219145£ 3.991000100Chicken breast(s)0000010.921914521.843829010.92191450000032.7657435000007Chicken breast(s)700no10000£ 3.9910000£ 3.9910000£ 3.9910000£ 3.9910000£ 3.9910000£ 3.9910000£ 3.9910000£ 3.9910000£ 3.9910000£ 3.99
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Turkey piece(s) (1 breast fillet)10000.924.4110£ 3.50525100Turkey piece(s)000000000000000000000000000000000000Turkey piece(s)0no00£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.00
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Tuna tin(s)whole tin12900.830.4130£ 0.54129129Tuna tin(s)100.830.4130100.830.413000000201.660.8260201.660.826000000100.830.41307Tuna tin(s)903yes9030£ 3.789030£ 3.789030£ 3.789030£ 3.789030£ 3.789030£ 3.789030£ 3.789030£ 3.789030£ 3.789030£ 3.78
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Beef Burger(s)767.68.813.3165£ 1.5040076Beef Burger(s)000000000000000000000000017.68.813.316517.68.813.31652Beef Burger(s)152no4000£ 1.504000£ 1.504000£ 1.504000£ 1.504000£ 1.504000£ 1.504000£ 1.504000£ 1.504000£ 1.504000£ 1.50
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GrainsBrown rice (cooked)7555.52.15.2265£ 1.79100075Brown rice21114.210.453000000155.52.15.22650000021114.210.453000000000005Brown rice375yes1000625£ 1.790250£ 0.001000875£ 1.790500£ 0.000125£ 0.001000750£ 1.790375£ 0.0000£ 0.001000625£ 1.790250£ 0.00
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Fruit & VegAvocados1 whole1001.919.51.9200£ 1.25400100Avocados00000000000000011.919.51.92000000011.919.51.9200000002Avocados200yes400200£ 1.2500£ 0.00400200£ 1.2500£ 0.00400200£ 1.2500£ 0.00400200£ 1.2500£ 0.00400200£ 1.2500£ 0.00
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Banana1 whole15034.80.51.8155£ 1.151200150Banana00000000000000000000134.80.51.815500000000001Banana150yes12001050£ 1.150900£ 0.000750£ 0.000600£ 0.000450£ 0.000300£ 0.000150£ 0.0000£ 0.0012001050£ 1.150900£ 0.00
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Mixed Veg1007.40.92.955£ 1.501000100Mixed Veg17.40.92.95517.40.92.95517.40.92.95517.40.92.95517.40.92.95517.40.92.95517.40.92.9557Mixed Veg700yes1000300£ 1.501000600£ 1.501000900£ 1.500200£ 0.001000500£ 1.501000800£ 1.500100£ 0.001000400£ 1.501000700£ 1.5000£ 0.00
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DairyCheddar cheese10030.17.47.5225£ 2.50350100Cheddar cheese000000000000000000000000000000000000Cheddar cheese0no00£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.00
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Greek yogurt1004010.357£ 2.39500100Greek yogurt28020.6114312030.91710000014010.357312030.917100000312030.917112Greek yogurt1200no15000£ 7.1715000£ 7.1715000£ 7.1715000£ 7.1715000£ 7.1715000£ 7.1715000£ 7.1715000£ 7.1715000£ 7.1715000£ 7.17
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Misc.Almonds251.613.956.375161.25£ 0.9510025Almonds23.227.912.75322.523.227.912.75322.50000034.841.8519.125483.750000011.613.956.375161.2523.227.912.75322.510Almonds250yes30050£ 2.852000£ 1.9030050£ 2.852000£ 1.9030050£ 2.852000£ 1.9030050£ 2.852000£ 1.9030050£ 2.852000£ 1.90
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Breadwholemeal3614.30.82.685£ 0.47800Bread00000114.30.82.685342.92.47.8255000000000000000000004Bread144yes800656£ 0.470512£ 0.000368£ 0.000224£ 0.00080£ 0.00800736£ 0.470592£ 0.000448£ 0.000304£ 0.000160£ 0.00
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Burger bun9042.93.28.6235£ 0.9536090Burger bun0000000000000000000000000142.93.28.6235142.93.28.62352Burger bun180yes360180£ 0.9500£ 0.00360180£ 0.9500£ 0.00360180£ 0.9500£ 0.00360180£ 0.9500£ 0.00360180£ 0.9500£ 0.00
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0£ 0.00000000000000000000000000000000000000000yes00£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.00
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WalnutPieces250.817.13.7172£ 2.4020025Walnut0000021.634.27.4344000000000010.817.13.71720000010.817.13.71724Walnut100yes200100£ 2.4000£ 0.00200100£ 2.4000£ 0.00200100£ 2.4000£ 0.00200100£ 2.4000£ 0.00200100£ 2.4000£ 0.00
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Egg106.57.390£ 1.56151Egg00000201314.61803019.521.9270106.57.390106.57.3903019.521.92703019.521.927013Egg13yes152£ 1.56154£ 1.56156£ 1.56158£ 1.561510£ 1.561512£ 1.561514£ 1.5601£ 0.00153£ 1.56155£ 1.56
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Milk Chocolate Tesco Everyday Value 1006325.36.2510£ 0.30100100Milk Chocolate000000000000000000000000000000000000Milk Chocolate0yes00£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.0000£ 0.00
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Porridge + milk4037.28.214.3271£ 2.49150040Porridge + milk137.28.214.32710000000000137.28.214.327100000137.28.214.3271000003Porridge + milk120yes15001380£ 2.4901260£ 0.0001140£ 0.0001020£ 0.000900£ 0.000780£ 0.000660£ 0.000540£ 0.000420£ 0.000300£ 0.00
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whey proteinbulk powders300.94.423.3109£ 29.99250030whey protein10.94.423.31090000010.94.423.31090000010.94.423.310900000000003whey protein90yes25002410£ 29.9902320£ 0.0002230£ 0.0002140£ 0.0002050£ 0.0001960£ 0.0001870£ 0.0001780£ 0.0001690£ 0.0001600£ 0.00
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Totals:167.746.4114.651531.539.479.6120.551432.5108.533.399.1124456.280.55135.6251561.75166.935.2141.115420101.380.05126.2751792.2573.978.2124.451520.5£ 62.84£ 21.40£ 28.74£ 19.90£ 26.95£ 23.66£ 25.45£ 19.84£ 29.89£ 19.90
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Goal2441081892171108108189217124410818921711081081892171244108189217110810818921711081081892171
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IgnoreDifference-76.3-61.6-74.35-639.5-68.6-28.4-68.45-738.5-135.5-74.7-89.9-927-51.8-27.45-53.375-609.25-77.1-72.8-47.9-629-6.7-27.95-62.725-378.75-34.1-29.8-64.55-650.5
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Q17V17AA17AF17AK17AP17AU17
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1Chicken breast(s)2Chicken breast(s)1Chicken breast(s)3Chicken breast(s)
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Avg. calories1517.785714
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1Tuna tin(s)1Tuna tin(s)2Tuna tin(s)2Tuna tin(s)1Tuna tin(s)
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1Beef Burger(s)1Beef Burger(s)
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2Brown rice1Brown rice2Brown rice
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1Avocados1Avocados
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1Banana
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1Mixed Veg1Mixed Veg1Mixed Veg1Mixed Veg1Mixed Veg1Mixed Veg1Mixed Veg
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2Greek yogurt3Greek yogurt1Greek yogurt3Greek yogurt3Greek yogurt
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2Almonds2Almonds3Almonds1Almonds2Almonds
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1Burger bun1Burger bun
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2Walnut1Walnut1Walnut
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2Egg3Egg1Egg1Egg3Egg3Egg
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1Porridge + milk1Porridge + milk1Porridge + milk
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1whey protein1whey protein1whey protein
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