Nutrition Log – Full Day (Based on Your Listed Foods)

🥯 Meal 1 – Frontier Bagel

Bagel + avocado + Swiss + tomato + egg

• Calories: ~510
• Protein: ~23 g (animal + plant)
• Carbs: ~55 g (fiber ~6 g · sugar ~6 g)
• Fat: ~19 g (sat ~7 g)
• Sodium: ~680 mg
• Potassium: ~600 mg
• Phosphorus: ~320 mg (higher absorption, egg/cheese)

🥗 Meal 2 – Tofu Veggie Stir-Fry

Veggies, rice noodles, tofu, sunflower seeds, olive & sesame oils, coconut aminos

• Calories: ~480
• Protein: ~19 g (plant)
• Carbs: ~41 g (fiber ~8 g · sugar ~7 g)
• Fat: ~26 g (sat ~4 g)
• Sodium: ~500 mg
• Potassium: ~800 mg
• Phosphorus: ~280 mg (mostly plant; lower absorption)

🍕 Snack – Maverik Pepperoni Pizza (1 slice)

• Calories: ~285
• Protein: ~12 g (animal)
• Carbs: ~33 g (fiber ~2 g · sugar ~3 g)
• Fat: ~11 g (sat ~5 g)
• Sodium: ~640 mg
• Potassium: ~180 mg
• Phosphorus: ~220 mg (higher absorption, meat/cheese)

🥣 Meal 3 – Cereal & Yogurt Bowl

Kashi Cinnamon Harvest (31 biscuits) · Almond or oat milk (1 cup) · Plain Greek yogurt (⅓ cup) · Oats (½ cup dry) · Cocoa powder (1 tbsp) · Beet root powder (1 scoop) · Blueberries (½ cup)

• Calories: ~1,110
• Protein: ~26 g (mixed)
• Carbs: ~176 g (fiber ~22 g · sugar ~32 g)
• Fat: ~32 g (sat ~6 g)
• Sodium: ~380 mg (almond milk lower than oat)
• Potassium: ~1,000 mg
• Phosphorus: ~630 mg (mixed plant/dairy; partial absorption)

• Zinc citrate – 12 mg (if taken this day)
• Magnesium glycinate – 400 mg
• Vitamin D3 – 1000 IU (25 mcg)
• Omega-3 fish oil – 1 softgel (≈180 EPA / 120 DHA)
• B-Complex, Rhodiola, KSM-66 Ashwagandha, Mushroom complex

• Calories~2,385 kcalGoal: 1,800–2,000119–133%
• Protein~80 gGoal: 60–75 g107–133% (slightly high)
• Carbohydrates~305 gGoal: 220–260 g117–139% (high)
• Fiber~38–40 gGoal: 25–30 g133–160% ✅
• Fat~88 g (sat ~22 g)Goal: 55–65 g (sat ≤15 g)135–160% (sat high)
• Sodium~2,200 mgGoal: ≤1,500 mg147% ⚠
• Potassium~2,600 mgGoal: 2,000–2,500 mg104–130% (slightly high)
• Phosphorus (total)~1,450 mgGoal: 800–1,000 mg145–181% ⚠
• Phosphorus (absorbed est.)~1,050 mgGoal: ≤900 mg117% ⚠
• Calcium~1,600 mgGoal: 800–1,000 mg160–200% (high)
• Magnesium~740 mg (incl. supp.)Goal: 350–420 mg176–211% ✅
• Zinc~19–20 mg (with 12 mg supp.)Goal: 11 mg170–182% ✅
• Vitamin C~130–140 mgGoal: 90 mg144–156% ✅
• Vitamin A~1,150–1,250 µg RAEGoal: 900 µg128–139% ✅
• Vitamin E~13 mgGoal: 15 mg87% (close)
• Vitamin K~180–200 µgGoal: 120 µg150–167% ✅
• Vitamin D25 µg (1000 IU)≥20 µg (800 IU)125% ✅

• Kidney: Sodium and phosphorus ran high (pizza + cheese/egg). Potassium slightly high but buffered by high fiber. Protein near the top of your range.
• Heart & Anti-inflammation: Olive/sesame oils, sunflower seeds, cocoa, berries, and omega-3 supported lipids and oxidative balance; saturated fat was heavy from pizza/cheese.
• Bone: Calcium high; keep an eye on phos to maintain a favorable Ca:Phos ratio without burdening kidneys.

• Lower sodium/phos tomorrow: Avoid processed meats/cheese; season with lemon, herbs, garlic. Use low-sodium tofu/beans and plain rice or pasta.
• Vitamin E boost: Small handful of almonds or 1 tbsp extra sunflower kernels (watch phos).
• Swap higher-phos animal proteins: Choose tofu, egg whites, or lean poultry without cheese to cut absorbed phosphorus.
• Carb energy without K/Phos spike: White rice, sourdough, or rice cakes with a little unsalted nut butter.

Score: 7.0/10 — Big wins in fiber, antioxidants, and overall energy. Kidney strain from sodium and phosphorus kept the score lower. Next day plan: low-sodium, lower-phos plant-forward meals with a vitamin E top-off.