Nutrition Log – September 30, 2025

🍕 Breakfast – Maverik Pepperoni Slice

• Calories: 500
• Protein: 20 g (animal)
• Carbs: 42 g (fiber 2 g · sugar 3 g · starch 37 g)
• Fat: 26 g (sat 12 g · mono 9 g · poly 5 g)
• Sodium: 1,200 mg
• Potassium: 300 mg
• Phosphorus: 300 mg (animal/additives)

🥗 Lunch – Tofu Veggie Noodle Bowl

• Calories: ~485
• Protein: 11.5 g (plant)
• Carbs: 30 g (fiber 5–6 g · sugar ~5 g · starch ~19 g)
• Fat: 27 g (sat 3 g · mono 20 g · poly 4 g)
• Sodium: ~270 mg
• Potassium: ~550–600 mg
• Phosphorus: ~175 mg (plant)

🥣 Snack – Kashi Cinnamon Harvest + Almond Milk + Walnuts + Grapes

• Calories: ~345
• Protein: 9.6 g (plant)
• Carbs: 55 g (fiber 7–8 g · sugar ~20 g · starch ~27 g)
• Fat: 13.5 g (sat 1 g · mono 4 g · poly 8.5 g)
• Sodium: 170 mg
• Potassium: ~365 mg
• Phosphorus: ~160 mg (plant) + small fortified

🍦 Treat – McDonald’s Oreo McFlurry (Regular)

• Calories: 510
• Protein: 10 g (animal)
• Carbs: 67 g (fiber 0 g · sugar 46 g · starch 21 g)
• Fat: 22 g (sat 10 g · mono 7 g · poly 5 g)
• Sodium: 300 mg
• Potassium: ~420 mg
• Phosphorus: ~200 mg (animal/dairy)

🥣 Evening – Kashi Cinnamon Harvest + Oat Milk + Walnuts

• Calories: ~320
• Protein: 9 g (plant)
• Carbs: 58 g (fiber 7–8 g · sugar 14 g · starch 36 g)
• Fat: 9 g (sat 1 g · mono 3 g · poly 5 g)
• Sodium: 75 mg
• Potassium: ~310 mg
• Phosphorus: ~145 mg (plant) + small fortified

🫐 Extra – Blueberries (¼ cup)

• Calories: 21
• Protein: 0.3 g (plant)
• Carbs: 5.5 g (fiber 1 g · sugar 3.5 g · starch 1 g)
• Potassium: ~30 mg
• Phosphorus: ~6 mg (plant)

• Magnesium glycinate 400 mg
• Vitamin D3 1,000 IU
• B-Complex
• Omega-3 fish oil
• KSM-66 Ashwagandha 600 mg
• Rhodiola 400 mg
• Mushroom complex (10-in-1)
• Kelp 150 µg
• Zinc 20 mg

• CaloriesDaily Total: 2,481 kcalDaily Goal: 2,000–2,200 kcal% of Goal: 113%
• ProteinDaily Total: 60 g (30 animal / 30 plant)Daily Goal: 55–65 g% of Goal: 100%
• CarbohydratesDaily Total: 289 gDaily Goal: 225–275 g% of Goal: 105%
• FiberDaily Total: 24–25 gDaily Goal: 25–30 g% of Goal: 90%
• SugarsDaily Total: ~90 gDaily Goal: ≤50 g added% of Goal: 180%
• FatDaily Total: 110 g (sat 23 g)Daily Goal: 65–80 g% of Goal: 140%
• Saturated FatDaily Total: 23 gDaily Goal: ≤15–20 g% of Goal: 120%
• SodiumDaily Total: 2,015 mgDaily Goal: ≤2,000 mg% of Goal: 101%
• PotassiumDaily Total: 2,110 mgDaily Goal: 2,700–3,000 mg% of Goal: 70%
• Phosphorus (total)Daily Total: 1,176 mgDaily Goal: ≤1,000 mg% of Goal: 118%
• Phosphorus (absorbed est.)Daily Total: ~590 mgDaily Goal: ≤600 mg% of Goal: 98%
• CalciumDaily Total: 1,820 mgDaily Goal: 1,000–1,200 mg% of Goal: 150%
• MagnesiumDaily Total: 490 mgDaily Goal: 400–420 mg% of Goal: 117%
• IronDaily Total: 12.5 mgDaily Goal: 8–10 mg% of Goal: 125%
• ZincDaily Total: 25 mgDaily Goal: 11 mg% of Goal: 227%
• Vitamin ADaily Total: ~450 µg RAEDaily Goal: 900 µg% of Goal: 50%
• Vitamin CDaily Total: ~100 mgDaily Goal: 90 mg% of Goal: 111%
• Vitamin DDaily Total: 1,100 IUDaily Goal: 800–1,000 IU% of Goal: 110%
• Vitamin EDaily Total: 22–25 mgDaily Goal: 15 mg% of Goal: 150–166%
• Vitamin KDaily Total: ~80 µgDaily Goal: 120 µg% of Goal: 67%
• Folate (B9)Daily Total: ~550 µg DFEDaily Goal: 400 µg% of Goal: 138%
• Vitamin B12Daily Total: ~15 µgDaily Goal: 2.4 µg% of Goal: 625%
• CholineDaily Total: ~250 mgDaily Goal: 550 mg% of Goal: 45%
• Omega-3 (EPA+DHA)Daily Total: ~300 mgDaily Goal: 250–500 mg% of Goal: 120%
• Omega-3 (ALA)Daily Total: ~2 gDaily Goal: 1.6 g% of Goal: 125%

• Kidney: Protein balanced; potassium safe; sodium + phosphorus high from pizza & McFlurry.
• Heart: Omega-3s, walnuts, olive oil, vitamin E help; saturated fat heavy.
• Anti-inflammation: Omega-3, vitamin E, magnesium helped; sugar/sat fat increased load.
• Immune: Garlic, onion, herbs, mushroom complex, vitamin C foods.
• Platelet/Blood: B-complex, iron, zinc; vitamin K from cabbage/parsley.
• Anti-cancer: Crucifers, garlic/onion, blueberries, grapes.

Score: 8/10. Wins: protein balance, potassium control, micronutrient coverage, blueberry antioxidants. Limits: sodium + phosphorus from two animal-based treats, and higher saturated fat. Tomorrow: one indulgence max; add greens & berries to push toward 9.5.