< previous post             return to index            next post >

A Christmas Gift for my Volume 1 Eating Plan Followers

When I published the Food4Osteoporosis Eating Plan Volume I, I didn’t think anyone would want the nutritional info on the recipes, as my concept was that you follow the Eating Plan and don’t worry about the numbers. My focus was on the person who said, “just tell me what to eat and don’t make me figure it out myself”. However, some of my followers indicated they did want the nutrient analysis so they would have more flexibility with the plan so I included the nutritional analysis in Volume 2 and with the Online Plan. 

So if you have my Volume 1 and want the nutrition information for the recipes here you go. 
Merry Christmas!

                       Nutrient Profiles for Food4Osteoporosis Eating Plan Volume 1 Recipes

Almond Molasses Muffins, p. 34
Nutritional analysis per muffin:  182 calories, 5 g. protein, 20 g. carbohydrate, 3 g. fiber, 9 g. fat, 154 mg. calcium, 140 mg. sodium

Apple Muffins, p. 94
Nutrient analysis per muffin:  190 calories, 6 g. protein, 20 g. carbohydrate, 3 g. fiber, 10 g. fat, 173 mg. calcium, 152 mg. sodium.

Apricot Date Muffins, p. 63-64
Nutrient analysis for 1 muffin:  247 calories, 7 g. protein, 35 g. carbohydrate, 5 g. fiber, 10 g. fat, 152 mg. calcium, 146 mg. sodium

Arugula, Endive, Radicchio Salad, p. 118
Nutritional analysis per serving without the addition of blue cheese, fruit or nuts:  146 calories, 5 g. protein, 1 g. fiber, 10 g. fat, 123 mg. calcium, 40 mg. sodium

Avocado Salad Dressing, p. 31
Nutritional analysis for ¼ cup: 42 calories, .5 g. protein, 2.4 g. carbohydrate, 2 g. fiber, 4 g. fat, 5 mg. calcium, 75 mg. sodium

Banana Soft Serve, p. 92
Nutrient Analysis per serving:  223 calories, 5 g. protein, 35 g. carbohydrate, 5 g. fiber, 9 g. fat, 85 mg. calcium, 14 mg. sodium

Barley Cranberry Salad, p. 77-78
Nutritional analysis per serving:  495 calories, 16 g. protein, 64 g. carbohydrate, 15 g. fiber, 20 g. fat, 146 mg. calcium, 236 mg. sodium

Berries Romanoff, p. 82
Nutritional analysis per serving:  160 calories, 13 g. protein, 24 g. carbohydrate, 6 g. fiber, 1 g. fat, 182 mg. calcium, 50 mg. sodium

Bison Burger, p. 36-37
Nutritional analysis per Burger without mayonnaise:  355 calories, 30 g. protein, 9 g. fiber, 10 g. fat, mg. 199 mg. calcium, 522 mg. sodium

Black Bean Tacos, p. 114
Nutritional analysis per serving/2 tacos without cheese & without guacamole or salsa:  440 calories, 18 g. protein, 13 g. fiber, 10 g. fat, 118 mg. calcium, 880 mg. sodium.  Just FYI - If you have 2 tacos without cheese or guacamole caloric intake for the day will be closer to 1700, rather than the 1600 calories the other days average, which is not a big deal.
½ avocado adds 161 calories, 2 g pro, 7 g fiber, 15 g. fat, 12 mg. Calcium, 7 mg. sodium
2 Tbsp. cheddar cheese adds 56 calories, 3 g. protein, 0 g. fiber, 5 g. fat, 100 mg. calcium, 87 mg. sodium.

Blueberry Muffins, p. 116
Nutrient analysis per muffin:  205 calories, 7 g. protein, 25 g. carbohydrate, 4 g. fiber, 10 g. fat, 160 mg. calcium, 159 mg. sodium

Blueberry “Not Really Ice Cream”, pages 24, 70
Nutritional analysis per serving:  146 calories, 6 g. protein, 30 g. carbohydrate, 4 g. fiber, 1 g. fat, 96 mg. calcium, 27 mg sodium

Butternut Squash Quesadilla, p. 31
Nutritional analysis per serving/quesadilla:  435 calories, 18 g. protein, 71 g. carbohydrate, 14 g. fiber, 11 g. fat, 329 mg. calcium, 621 mg. sodium

Caribbean Fish, p. 44
Nutritional Analysis per serving:  247 calories, 24 g. protein, 3 g. fiber, 5 g. fat, 100 mg. calcium, 354 mg. sodium

Carrot Pancakes, p. 39
Nutritional analysis per serving without syrup:  325 calories, 12 g. protein, 45 g. carbohydrate, 5 g. fiber, 12 g. fat, 274 mg. calcium, 530 mg. sodium.
Nutritional analysis per serving with ¼ cup maple syrup:  531 calories, 12 g. protein, 97 g. carbohydrate, 5 g. fiber, 12 g. fat, 327 mg. calcium, 538 mg. sodium.

Chicken Fajitas, p. 15
Nutritional Analysis for 2 Chicken Fajitas with 1/4th of avocado and 2 Tbsp. cheese:  508 calories, 32 g. protein, 5 g. fiber, 23 g. fat, 124 mg. calcium, 855 mg. sodium.

Chocolate Covered Strawberries, p. 51
Nutrient Analysis for 4: 138 calories, 4.5 g. protein, 13 g. carbohydrate, 4 g. fiber, 9 g. fat, 22 mg. calcium, 1 mg sodium           

Citrus and Green Salad, p. 111
Nutritional analysis per serving not including any avocado:  203 calories, 5 g. protein, 6 g. fiber, 10 g. fat, 104 mg. calcium, 64 mg. sodium

Citrus Parfait, p. 95
Nutritional analysis per serving:  164 calories, 9 g. protein, 3 g. fiber, 5 g. fat, 123 mg. calcium, 25 mg. sodium

Farro Kale Salad, p. 15
Nutritional Analysis per serving:  296 calories, 13 g. protein, 46 g. carbohydrate, 8 g. fiber, 9 g. fat,140 mg. Calcium, 270 mg. sodium

Fish in Verde Sauce, p. 117
Nutritional analysis per serving:  132 calories, 24 g. protein, 1 g. fiber, 2 g. fat, 16 mg. calcium, 419 mg. sodium

Fish Tacos, p. 60-61
Nutritional Analysis for 2 Fish Tacos:  290 calories, 32 g. protein, 4 g. fiber, 6 g. fat, 152 mg. calcium, 411 mg. sodium

Fish with Chutney, p.107
Nutritional analysis per serving (approximately – will vary slightly according to chutney used):  160 calories, 23 g. protein, 1 g. fiber, 2 g. fat, 24 mg. calcium, 140 mg. sodium.

Granola, p. 18
Nutritional analysis for ½ cup granola: 264 calories, 6 g. protein, 29 g. carbohydrate, 5 g. fiber, 16 g. fat, 37 mg. calcium, 4 mg sodium

Grapefruit and Greens Salad, p. 84-85
Nutritional analysis per serving:  322 calories, 10 g. protein, 3 g. fiber, 22 g. fat, 201 mg. calcium, 473 mg. sodium

Green Salad with Blueberries, p. 103
Nutritional analysis per serving:  186 calories, 7 g. protein, 3 g. fiber, 12 g. fat, 113 mg. calcium, 172 mg. sodium

Green Salad with Tuna, p. 53
Nutritional analysis per serving for salad using regular, not low sodium tuna, with ¼ cup dressing:  216 calories, 21 g. protein, 1 g. fiber, 9 g. fat, 226 mg. calcium, 427 mg. sodium        

Lentil Burger, p. 73-75
Nutrient analysis per burger without chutney or mayo:  316 calories, 15 g. protein, 10 g. fiber, 7
g. fat, 168 mg. calcium, 489 mg. sodium.
Each Tbsp. of chutney adds about 30 calories
Each tsp. of mayonnaise adds 37 calories
1 burger with 1 tsp. mayo and 1 Tbsp. chutney = 383 calories

Maple Lemon Salad Dressing, p. 44
Nutritional analysis per Tbsp:  50 calories, .5 g. protein, 4 g. fat, 5.5 mg Calcium, 21 mg. sodium

Mashed Potatoes, p. 122-123
Nutritional Analysis per serving: 129 calories, 3 g. protein, 2 g. fiber, 2 g. fat, 26 mg Calcium, 130 mg. sodium

Mushroom and Tomato Omelet, p. 90
Nutritional analysis per serving with no added salt:  212 calories, 15 g. protein, 6 g. carbohydrate, 2 g. fiber, 14 g. fat, 69 mg. calcium, 295 mg. sodium if add 1/16th of a tsp. of salt

Orange Kiwi Salad, p. 68
Nutritional analysis per serving with 1 Tbsp. dressing:  119 calories, 2 g. protein, 4 g. fiber, 5 g. fat, 76 mg. calcium, 52 mg. sodium

Parsley Dill Salad Dressing, pages 20, 50
Nutritional analysis for 2 Tbsp. of dressing: 47 calories, 2 g. protein, 2 g. carbohydrate, .2 g. fiber, 3.4 g. fat, 39 mg. calcium, 48 mg. sodium

Pasta Salad, p. 35-36
Nutritional analysis per serving:  390 calories, 14 g. protein, 11 g. fiber, 16 g. fat, 156 mg. calcium, 290 mg. sodium

Pineapple Kiwi Salad, p. 32
Nutritional analysis per serving:  97 calories, 1 g. protein, 3 g. fiber, 38 mg. calcium, 3 mg. sodium

Pork Tenderloin in Apricot Glaze, p. 121
Nutritional Analysis not including olive oil:  273 calories, 30 g. protein, 26 g. carbohydrate, 5 g. fat, 15 mg. Calcium, 81 mg. sodium.
With olive oil:  283 calories, 6 g. fat

Potato and Egg Taco, p. 68
Nutritional analysis per taco:  288 calories, 11 g. protein, 3 g. fiber, 12 g. fat, 40 mg. calcium, 431 mg. sodium

Quinoa Stuffed Acorn Squash, p. 82
Nutritional Analysis per serving:  361 calories, 10 g. protein, 70 g. carbohydrate, 8 g. fiber, 7 g. fat, 127 mg. calcium, 302 mg. sodium

Quinoa Stuffed Portabella Mushroom, p.49-50
Nutritional analysis per mushroom/serving:  247 calories, 10 g. protein, 28 g. carbohydrate, 5 g. fiber, 12 g. fat, 125 mg. calcium and 290 mg sodium

Red Lentil Sweet Potato Soup, p. 54-55
Nutritional analysis per serving: 422 calories, 22 g. protein, 67 g. carbohydrate, 11 g. fiber, 6 g. fat, 123 mg. calcium, 349 mg. sodium

Roasted Broccoli, p. 96
Nutritional analysis per serving: 70 calories, 3 g. protein, 2 g. fiber, 5 g. fat, 43 mg. calcium, 30 mg. sodium.

Roasted Cauliflower, pages 27, 45, 118
Nutritional analysis per serving:  64 calories, 2 g. protein, 2 g. fiber, 5 g. fat, 22 mg. calcium, 30 mg. sodium  

Roasted Garlic Lentil and Chard Soup, p. 99-100

Nutritional analysis per serving:  313 calories, 21 g. protein, 49 g. carbohydrate, 22 g. fiber, 4 g. fat, 134 mg. calcium, 344 mg. sodium(If using low sodium vegetable broth instead of water each serving will have approximately 50 mg. more sodium)

Roasted Green Beans, pages 46, 70
Nutritional Analysis per serving not including almonds:  70 calories, 2 g. protein, 3 g. fiber, 5 g. fat, 38 mg. calcium, 6 mg. sodium

Salmon Salad, pages 30, 98-99
Nutritional analysis per serving:  377 calories, 35 g. protein, 5 g. fiber, 15 g. fat, 355 mg. calcium, 500 mg. sodium

Salmon with Dill, p. 95
Nutritional analysis per serving:  166 calories, 25 g. protein, 7 g. fat, 41 mg. calcium, 52 mg. sodium

Salmon with Mustard, p. 27
Nutritional analysis per serving:  181 calories, 25 g. protein, 7 g. fat, 41 mg. calcium, 232 mg. sodium

Salmon Shrimp Ceviche, p. 88
Nutritional analysis per serving for Ceviche only:  242 calories, 22 g. protein, 16 g. carbohydrate, 2 g. fiber, 11 grams fat, 89 mg. calcium, 505 mg. sodium

Sautéed Carrots, p. 110
Nutritional analysis per serving without any nuts or raisins:  84 calories, 1 g. protein, 3 g. fiber, 5 g. fat, 36 mg. calcium, 84 mg. sodium

Sautéed Mushrooms, p. 96
Nutritional analysis per serving:  54 calories, 2 g. protein, 1 g. fiber, 5 g. fat, 2 mg. calcium, 4 mg. sodium

Shrimp Cocktail, p. 121
Nutrient analysis per serving without avocado added:  191 calories, 25 g. protein, 19 g. carbohydrate, 2 g. fiber, 2 g. fat, 85 mg. calcium, 511 mg. sodium.
1/4th of an avocado adds 80 calories, 1 g. protein, 3 g. fiber, 7 g. fat, 6 mg. calcium and 4 mg.     sodium

Shrimp Sweet Potato Cocktail, p. 57-58
Nutrient analysis per serving:  300 calories, 25 g. protein, 41 g. carbohydrate, 4 g. fiber, 4.5 g. fat, 109 mg. calcium, 546 mg. sodium

Shrimp Vegetable Stir Fry, p. 20
Nutritional analysis per serving: 212 calories, 16 g. protein, 22 g. carbohydrate, 5 g. fiber, 8 g. fat, 118 mg. calcium, 594 mg. sodium

Smoothies – nutritional analysis does not include optional addition of 1 Tbsp. flaxseed to Smoothies and assumes almond milk is 300 mg. calcium and 40 calories. If you use regular milk or non-dairy milks with other nutritional profiles this may change the nutritional analysis.

Blueberry Day 6, p. 35: 295 calories, 22 g. protein, 50 g. carbohydrate, 7 g. fiber, 3 g. fat, 488 mg. calcium, 189 mg. sodium

Blueberry Day 18, p. 84: 377 calories, 26 g. protein, 66 g. carbohydrate, 11 g. fiber, 5 g. fat, 670 mg. calcium, 260 mg. sodium

Blueberry Day 24, p. 105: 240 calories, 11 g. protein, 46 g. carbohydrate, 7 g. fiber, 4 g. fat, 413 mg. calcium, 186 mg. sodium

Cherry Day 1, p.14: 373 calories, 20 g. protein, 69 g. carbohydrate, 12 g. fiber, 5 g. fat, 598 mg. calcium, 362 mg. sodium

Cherry Day 9, p. 48: 300 calories, 26 g. protein, 51 g. carbohydrate, 6 g. fiber, 1 g. fat, 327 mg. calcium, 150 mg. sodium

Cherry Day 14, p. 68: 317 calories, 12 g. protein, 62 g. carbohydrate, 11 g. fiber, 5 g. fat, 498 mg. calcium, 358 mg. sodium

Cherry Day 20, p. 90: 246 calories, 12 g. protein, 46 g. carbohydrate, 7 g. fiber, 4 g. fat, 492 mg. calcium, 231 mg. sodium

Cherry Day 25, p.109: 391 calories, 29 g. protein, 67 g. carbohydrate, 10 g. fiber, 3 g. fat, 548 mg. calcium, 324 mg. sodium

Mango Day 4, p. 26: 350 calories, 18 g. protein, 67 g. carbohydrate, 8 g. fiber, 4 g. fat, 573 mg. calcium, 257 mg. sodium

Mango Day 11, p. 57: 254 calories, 11 g. protein, 51 g. carbohydrate, 7 g. fiber, 3 g. fat, 415 mg. calcium, 187 mg. sodium

Mango Day 16, p. 77: 322 calories, 28 g. protein, 56 g. carbohydrate, 6 g. fiber, 1 g. fat, 415 mg. calcium, 123 mg. sodium

Mango Day 21, p. 94: 225 calories, 9 g. protein, 46 g. carbohydrate, 6 g. fiber, 3 g. fat, 317 mg. calcium, 169 mg. sodium

Mango Day 28, p.120: 338 calories, 9 g. protein, 70 g. carbohydrate, 10 g. fiber, 7 g. fat, 673 mg. calcium, 325 mg. sodium

Peach Day 5, p. 30: 210 calories, 5 g. protein, 44 g. carbohydrate, 7 g. fiber, 4 g. fat, 364 mg. calcium, 194 mg. sodium

Peach Day 12, p. 60: 367 calories, 20 g. protein, 65 g. carbohydrate, 10 g. fiber, 6 g. fat, 751 mg. calcium, 368 mg. sodium

Peach Day 17, p. 81: 237 calories, 7 g. protein, 47 g. carbohydrate, 8 g. fiber, 5 g. fat, 489 mg. calcium, 252 mg. sodium

Peach Day 23, p.102: 285 calories, 8 g. protein, 59 g. carbohydrate, 9 g. fiber, 5 g. fat, 496 mg. calcium, 252 mg. sodium

Pineapple Day 3, p. 22: 324 calories, 19 g. protein, 61 g. carbohydrate, 6 g. fiber, 4 g. fat, 553 mg. calcium, 224 mg. sodium

Raspberry Day 10, p. 53: 253 calories, 7 g. protein, 50 g. carbohydrate, 14 g. fiber, 6 g. fat, 511 mg. calcium, 253 mg. sodium

Raspberry Day 19, p. 87: 320 calories, 23 g. protein, 56 g. carbohydrate, 13 g. fiber, 3 g. fat, 511 mg. calcium, 189 mg. sodium

Raspberry Day 26, p. 113: 395 calories, 25 g. protein, 71 g. carbohydrate, 21 g. fiber, 5 g. fat, 616 mg. calcium, 235 mg. sodium

Strawberry Day 2, p. 19: 273 calories, 12 g. protein, 51 g. carbohydrate, 9 g. fiber, 5 g. fat, 580 mg. calcium, 278 mg. sodium

Strawberry Day 8, p. 43:  239 calories, 11 g. protein, 47 g. carbohydrate, 8 g. fiber, 3 g. fat, 424 mg. calcium, 188 mg. sodium

Strawberry Day 15, p. 72: 318 calories, 23 g. protein, 55 g. carbohydrate, 8 g. fiber, 3 g. fat, 580 mg. calcium, 236 mg. sodium

Strawberry Day 22, p. 98:  240 calories, 6 g. protein, 49 g. carbohydrate, 9 g. fiber, 5 g. fat, 505 mg. calcium, 255 mg. sodium

Strawberry Day 27, p. 116:  295 calories, 17 g. protein, 53 g. carbohydrate, 9 g. fiber, 4 g. fat, 580 mg. calcium, 257 mg. sodium

Snow Peas with Almonds, p. 107
Nutritional analysis per serving: 93 calories, 4 g. protein, 3 g. fiber, 5 g. fat, 51 mg. calcium, 294 mg. sodium

Spaghetti Squash, p. 107
Nutritional analysis per serving when made with ½ tsp. olive oil & 1/8 tsp. salt: 62 calories, 1 g. protein, 2 g. fiber, 5 g. fat, 34 mg. calcium, 319 mg. sodium.

Spinach Enchiladas, p. 91-92
Nutritional analysis per serving/2 enchiladas using regular, not low sodium, tomato sauce: 254 calories, 13 g. protein, 27 g. carbohydrate, 7 g. fiber, 13 g.fat, 339 mg. calcium, 852 mg.sodium

Spinach Mushroom Omelet, p. 120
Nutritional analysis for 1 omelet:  284 calories, 20 g. protein, 5 g. carbohydrate, 2 g. fiber, 21 g. fat, 222 mg. calcium, 268 mg. sodium

Spinach Tomato Pizza, p. 64-66
Nutritional analysis per serving/2 slices Pizza:  404 calories, 22 g. protein, 62 g. carbohydrate, 11 g. fiber, 11 g. fat, 488 mg. calcium, 813 mg. sodium

Strawberries with Balsamic Vinegar, 37
Nutritional analysis per serving: 41 calories, .6 g. protein, 9 g. carbohydrate, 2 g. fiber, .2 g. fat, 18 mg. calcium, 5 mg. sodium

Sweet Potato, baked, p. 70
Nutritional analysis per 1 medium potato with 1 tsp. butter: 146 calories, 2 g. protein, 26 g. carbohydrate, 4 g. fiber, 4 g. fat, 40 mg. calcium, 105 mg. sodium

Sweet Potato Fries, p. 37
Nutritional analysis for Alexia Sweet Potato Fries with Sea salt:  140 calories, 1 g. protein, 24 g. carbohydrate, 3 g. fiber, 5 g. fat, 20 mg. calcium, 140 mg. sodium.
Nutritional analysis for 1 serving Homemade Sweet Potato Fries:  76 calories, 1 g. protein, 13 g. carbohydrate, 2 g. fiber, 2 g. fat, 20 mg. calcium, 181 mg. sodium

Sweet Potato Quinoa Salad, p. 106
Nutritional Analysis per serving:  405 calories, 11 g. protein, 9 g. fiber, 8 grams fat, 89 mg. calcium, 188 mg. sodium

Swiss Chard Lasagna, p. 40
Nutritional analysis per serving:  474 calories, 23 mg. protein, 66 g. carbohydrate, 10 g. fiber, 14 g. fat, 412 mg. calcium, 515 mg. sodium

Tarragon Chicken Salad, p. 73
Nutritional analysis per serving:  429 calories, 23 g. protein, 21 g. carbohydrate, 5 g. fiber, 30 g. fat, 76 mg. calcium, 248 mg. sodium

Tuna Arugula Pear Salad, p. 49
Nutritional analysis per serving with 2 Tbsp. dressing:  378 calories, 21 g. protein, 7 g. fiber, 19 g. fat, 273 mg. calcium, 274 mg. sodium

Vegetable Roast, p. 23
Nutrient Analysis per serving without optional additions:  462 calories, 14 g. protein, 79 g. carbohydrate, 13 g. fiber, 9 g fat, 155 mg. calcium, 405 mg. sodium

Wheat and Barley Pilaf, p, 28
Nutritional analysis per serving:  277 calories, 11 g. protein, 47 g. carbohydrate, 12 g. fiber, 7 g. fat, 78 mg. calcium, 355 mg. sodium

Whole Grain Pasta with Arugula and Mushrooms, p. 78-79
Nutritional analysis per serving without additional olive oil: 575 calories, 28 g. protein, 57 g. carbohydrate, 20 g. fiber, 15 g. fat, 488 mg. calcium, 494 mg. sodium

Whole Grain Pasta with Portabella Mushrooms, p. 102-103
Nutritional analysis per serving not including any olive oil added beyond the 1 tsp. used in cooking:  319 calories, 14 g. protein, 50 g. carbohydrate, 7 g. fiber, 9 g. fat, 148 mg. calcium, 468 mg. sodium

Whole Grain Pasta with Spinach and Tomatoes, p. 58
Nutritional analysis per serving:  341 calories, 16 g. protein, 54 g. carbohydrate, 10 g. fiber, 9 g. fat, 270 mg. calcium, 546 mg. sodium

 

 

 

 

posted on 12/24/2017