Nutrition Log – September 28, 2025

🥗 Meal 1 – Egg Veggie Stir-Fry

• Calories: ~350
• Protein: 16 g (animal)
• Carbs: 11 g (fiber 6 g · sugar ~4 g)
• Fat: 27 g (sat 4.5 g · mono 16 g · poly 6 g)
• Sodium: 435 mg
• Potassium: ~950 mg
• Phosphorus: ~215 mg (mixed, mostly plant)

🥣 Meal 2 – Cheerios + Almond Milk + Sunflower Seeds

• Calories: ~200
• Protein: 6 g (plant)
• Carbs: 24 g (fiber 5 g · sugar 2 g)
• Fat: 9 g (sat 1 g · mono 3 g · poly 5 g)
• Sodium: 170 mg
• Potassium: ~250 mg
• Phosphorus: ~90 mg (plant)

🫐 Meal 3 – Kashi + Almond Milk + Yogurt + Oats + Fruit + Walnuts

• Calories: ~501
• Protein: 21 g (mixed, 60% plant / 40% animal)
• Carbs: 77 g (fiber 12 g · sugar ~20 g)
• Fat: 12 g (sat 3 g · mono 4 g · poly 5 g)
• Sodium: 204 mg
• Potassium: ~732 mg
• Phosphorus: ~459 mg (plant + dairy)

🥗 Meal 4 – Tofu Veggie Stir-Fry

• Calories: ~310
• Protein: 13 g (plant)
• Carbs: 13 g (fiber 5 g · sugar ~6 g)
• Fat: 23 g (sat 3 g · mono 12 g · poly 7 g)
• Sodium: 60 mg
• Potassium: ~675 mg
• Phosphorus: ~170 mg (plant)

🍕 Treat – DiGiorno Combo Pizza (1/6)

• Calories: ~455
• Protein: 18 g (animal)
• Carbs: 53 g (fiber 3 g · sugar 8 g)
• Fat: 19 g (sat 8 g · mono 6 g · poly 5 g)
• Sodium: 907 mg
• Potassium: ~230 mg
• Phosphorus: ~300 mg (animal/additives)

• 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 (blend)
• Zinc 10 mg

• Calories1,816 kcalGoal: 1,800–2,000 kcal96%
• Protein74 g (≈40 plant / 34 animal)Goal: 50–65 g129%
• Carbohydrates178 gGoal: 225 g79%
• Fiber31 gGoal: 27.5 g113%
• Fat90 g (sat 19 g)Goal: 52.5 g (sat ≤15 g)171% (sat 127%)
• Sodium1,777 mgGoal: ≤2,000 mg89%
• Potassium2,837 mgGoal: 2,000–2,500 mg126%
• Phosphorus (total)1,234 mgGoal: ≤900 mg137%
• Phosphorus (absorbed est.)~850–950 mgGoal: ≤900 mg≈100%
• Calcium1,572 mgGoal: 1,100 mg143%
• Magnesium636 mg (incl. supp.)Goal: 410 mg155%
• Iron18.1 mgGoal: 8 mg226%
• Zinc24 mg (incl. supp.)Goal: 11 mg218%
• Vitamin A1,430 µg RAEGoal: 900 µg159%
• Vitamin C144 mgGoal: 90 mg160%
• Vitamin D27.5 µg (1,100 IU)Goal: 15 µg (600 IU)183%
• Vitamin E15.8 mgGoal: 15 mg105%
• Vitamin K189 µgGoal: 120 µg158%
• Selenium57 µgGoal: 55 µg104%
• Copper0.4 mgGoal: 0.9 mg44%
• Manganese1.5 mgGoal: 2.3 mg65%
• Iodine0 µgGoal: 150 µg0%

• Kidney: Protein slightly high (74 g); phosphorus high (pizza additives); potassium over range but buffered by fiber; sodium excellent.
• Heart: Omega-3, olive/sesame/wheat germ oils, nuts helped; saturated fat heavy.
• Anti-inflammation: Garlic, parsley, cilantro, grapes, blueberries, omega-3s gave strong coverage.
• Immune: Vitamin C, mushroom complex, herbs, zinc, vitamin D3.
• Bone: Calcium > phosphorus — protective ratio.

Score: 7.0/10.
Wins: sodium control, calcium > phosphorus, fiber above target, antioxidants, majority plant protein.
Limits: potassium and phosphorus overshot, protein and saturated fat high.
Tomorrow: focus on low-potassium carbs (rice, bread, oats), avoid phosphorus additives, and add copper/manganese/iodine sources for balance.