diet planner with recipes

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    How to Use this Diet Planner:This spreadsheet can be used as a food journal, a meal planner, or a way to take

    periodic snapshots of your diet to see where you stand. By entering your weight,

    body fat %, and activity level your daily calorie needs can be calculated using the

    Katch-McArdle formula which takes into account lean body mass. You can choose

    to ignore this calculation, of course, and use your own standards.

    In the Diet Planner tab, the yellow highlighted portions are where you enter your

    information: at the top, enter your weight and select activity level.

    n er e oo s you ea on e ngre en s a a s are a e o om o e page .

    To do this, double-click on thefirst cell in the next empty row and enter the name of

    the food, then the serving size (keep the units as simple as possible), and the

    calorie, protein, carb, fat, etc info on the nutrition label or found online. It's pre-

    filled with some examples (feel free to delete anything you won't need - see note

    on Ingredients tab). To enter your own recipes for use in the meal planner, seesection "Entering Recipes" below; it's slightly more complex but easier in the long

    run than entering meal components separately each time.

    In the Diet Planner tab, select foods from the drop-down menu and enter serving

    sizes for each meal

    The gray highlighted portions contain your calorie breakdown per meal and daily

    totals at the bottom and where those calories come from as both grams and

    percentages of protein, carbs, and fat.

    You can then choose to use it as a food journal by saving your results each day(right-click on the diet planner tab, Move or Copy, check create a copy) and name it

    to correspond to the date...or use it to plan ahead and create daily menus. For an

    online version of the sheet which includes update notification, go to

    www.veganmuscleandfitness.com

    Entering Recipes:To calculate nutrition data for your recipes and include them in your meal planning,

    use the "Enter Recipe" tab. Enter your recipe name and servings in the highlighted

    boxes. Select your ingredients from the drop down lists (you may have to enter new

    foods into the Ingredients tab) and the servings used in the recipe for each. Therecipe totals and per- serving nutrition data will be calculated for you at the

    To add your recipe to the Ingredients tab for use in the planner, select the yellow

    highlighted cells at the bottom of the page, right-click and select copy. Go to

    "Ingredients" tab, and in the next empty cell, right-click and select "Paste Special:

    Values and number formats". Repeat for each recipe.

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    Enter Weight:

    Enter Body Fat Percentage:

    Select activity level (definitions at right):

    Select your goal:

    Daily calories needed to reach your goal

    Select meal components from drop-down menu

    and enter serving size below:

    MEAL 1 Blueberries

    Brown rice

    raisins

    strawberries

    Vega protein

    banana

    MEAL TOTALS:% of Calories:

    MEAL 2 Good Morning Smoothie

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    MEAL TOTALS:

    % of Calories:

    MEAL 3 romaine

    beet

    Real Quick White Bean Chili

    Sweet Potato

    MEAL TOTALS:% of Calories:

    MEAL 4 Oat Muffins

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    MEAL TOTALS:

    % of Calories:MEAL 5 romaine

    spinach

    broccoli

    kalamata olives

    Green Goddess Dressing

    Fava Beans with garlic, onion, lemon, & parsley

    zucchini

    MEAL TOTALS:% of Calories:

    MEAL 6 banana

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    MEAL TOTALS:% of Calories:

    DAILY TOTALS:

    % of Calories:

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    93 Activity levels: S is sedentary (desk job, no exercise)

    16%L is lightly active (exercise 1-3

    days/week)

    LM is moderately active (exercise 3-5

    days/week)

    GainV is very active (exercise 6-7

    days/week)

    1,795E is extremely active (physical job +

    hard exercise daily or 2x a day

    training)

    Serving Size: Calories Protein (g)

    1/2 cup (148g) 42 42

    1/8 cup 80 2

    1 cup 434 5

    1/4 cup 19 0

    1 scoop 100 20

    1/2 fruit 61 1

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A

    #N/A 0 0

    #N/A 0 0

    736 6938%

    1 recipe 200 4

    #N/A 0 0

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    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0#N/A 0 0

    200 4

    8%

    2 head 212 16

    1 0 44 2

    1/2 recipe 226 41

    1 potato 160 4

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    642 6339%

    1 muffin 213 9

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

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    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    213 9

    17%1 head 106 8

    1/2 cup 4 1

    1/8 bunch 26 2

    3 olive 27 0

    2 Tbsp 22 1

    1 recipe 374 26

    2 cup 40 4

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    599 4128%

    fruit 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

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    #N/A 0 0

    #N/A 0 0

    #N/A 0 0

    0 0#DIV/0!

    2389 186

    31%

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    Carbs (g) Fat (g) Fiber (g)

    11 0 2

    18 0 0

    115 1 5

    5 0 0

    4 1 2

    16 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    167 2 991% 2%

    50 0 6

    0 0 0

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    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 00 0 0

    50 0 6

    100% 0%

    42 4 26

    10 0 2

    69 0 12

    37 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    158 4 4099% 6%

    40 2 5

    0 0 0

    0 0 0

    0 0 0

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    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    40 2 5

    75% 8%21 2 13

    1 0 1

    5 0 2

    1 3 0

    0 2 0

    66 2 18

    8 0 3

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    101 9 3668% 13%

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

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    0 0 0

    0 0 0

    0 0 0

    0 0 0#DIV/0! #DIV/0!

    517 17 97

    87% 6%

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    S Maintain

    L Lose

    M Gain

    V

    E

    Sodium (mg) Sugar (g) Cholesterol (mg)

    1 8 0

    0 0 0

    16 86 0

    0 0 0

    135 2 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    152 95 0

    32 36 0

    0 0 0

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    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 00 0 0

    32 36 0

    100 14 0

    77 8 0

    113 10 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    290 32 0

    140 7 0

    0 0 0

    0 0 0

    0 0 0

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    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    140 7 0

    50 7 0

    12 0 0

    25 1 0

    78 0 0

    8 0 0

    18 9 0

    24 4 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    215 21 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

    0 0 0

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    0 0 0

    0 0 0

    0 0 0

    0 0 0

    828 192 0

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    protein carbs

    calories/gram 4 4

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    fat

    9

    Almonds Almonds

    Annie's Lite Italian dressing Annie's Lite Italian dressing

    Apple Apple

    Autumn Sweet Potato Smoothie Autumn Sweet Potato Smoothie

    avocado avocado

    banana banana

    beet beet

    bell peppers bell peppers

    Black beans Black beans

    black pepper black pepper

    Blueberries Blueberries

    broccoli broccoli

    Broccoli Cream Soup Broccoli Cream Soup

    Brown rice Brown rice

    butternut squash butternut squash

    cabbage cabbage

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    Cabbage Peach and Carrot Smoothie Cabbage Peach and Carrot Smoothie

    canellini beans canellini beans

    canned diced tomatoes, no salt canned diced tomatoes, no salt

    canned red kidney beans, rinsed canned red kidney beans, rinsed

    canned sweet potato canned sweet potato

    canned sweet potato canned sweet potato

    carrot carrot

    cauliflower cauliflower

    cherry tomatoes cherry tomatoeschickpeas chickpeas

    Comstock no sugar cherry pie filling Comstock no sugar cherry pie filling

    cooked brown rice cooked brown rice

    corn tortilla corn tortilla

    Creamy Butternut Squash Soup Creamy Butternut Squash Soup

    crushed tomatoes crushed tomatoes

    cucumber cucumber

    curry powder curry powder

    dark sweet cherries dark sweet cherries

    defatted peanut butter defatted peanut butter

    dried oregano dried oregano

    Easy Southern-ish Beans Easy Southern-ish Beans

    Edamame Edamame

    einkorn pasta einkorn pasta

    Extra firm tofu Extra firm tofu

    Ezekiel Bread Ezekiel Bread

    Ezekiel cereal Ezekiel cereal

    Fat-Free Hummus Fat-Free Hummus

    fava beans fava beans

    Fava Beans with garlic, onion, lemon,

    & parsley

    Fava Beans with garlic, onion, lemon,

    & parsley

    flaxseed oil flaxseed oil

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    Food Food

    frozen corn frozen corn

    frozen mango frozen mango

    Gardein Beef Gardein Beef

    Gardein Chicken Gardein Chicken

    Gardein tenders Gardein tenders

    garlic garlic

    Good Morning Smoothie Good Morning Smoothie

    Grapefruit Grapefruit

    grapes grapesgrapes grapes

    green beans green beans

    green beans green beans

    green bell pepper green bell pepper

    Green Goddess Dressing Green Goddess Dressing

    green salsa green salsa

    grits grits

    Hemp Bagel Hemp Bagel

    High Protein Low Fat Cornbread High Protein Low Fat Cornbread

    hummus hummus

    It's Easy Being Green Smoothie It's Easy Being Green Smoothie

    Kalamata olives Kalamata olives

    kale kalelemon juice lemon juice

    Lentils Lentils

    Light tofu Light tofu

    Lima Bean Soup Lima Bean Soup

    Luna Bar Luna Bar

    mango mango

    maple syrup maple syrup

    maple syrup maple syrup

    minced garlic minced garlic

    minced ginger minced ginger

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    Minestrone Minestrone

    Napa cabbage Napa cabbage

    natural peanut butter natural peanut butter

    Nitro-Fusion Protein Nitro-Fusion Protein

    Oat Bran Oat Bran

    Oat Muffins Oat Muffins

    oatmeal oatmeal

    olive oil olive oilonion onion

    orange orange

    parsley parsley

    peach peach

    peas peas

    pine nuts pine nuts

    pineapple pineapple

    pumpkin seeds pumpkin seeds

    PureFit Bar PureFit Bar

    Quinoa Quinoa

    Quinoa Tabbouli Quinoa Tabbouli

    raisins raisins

    Rapunzel Bouillon, no salt added Rapunzel Bouillon, no salt added

    Real Quick White Bean Chili Real Quick White Bean Chilired bell pepper red bell pepper

    red lentils red lentils

    red potato red potato

    rice syrup rice syrup

    romaine romaine

    Salad Salad

    salt salt

    sesame oil sesame oil

    Smart dogs Smart dogs

    soy yogurt soy yogurt

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    Soyboy ravioli Soyboy ravioli

    Soymilk Soymilk

    soynut butter soynut butter

    Spaghetti Squash with TVP Tomato

    Sauce

    Spaghetti Squash with TVP Tomato

    Sauce

    Spicy Indian Chickpeas Spicy Indian Chickpeas

    spinach spinach

    Split peas Split peas

    sprouted bagel sprouted bagel

    steel cut oats steel cut oatsstrawberries strawberries

    sunflower seeds sunflower seeds

    Sweet Greens Smoothie Sweet Greens Smoothie

    Sweet Lettuce Smoothie Sweet Lettuce Smoothie

    Sweet Potato Sweet Potato

    tahini tahini

    tamari almonds tamari almonds

    tempeh tempeh

    The Incredible Hulk Smoothie The Incredible Hulk Smoothie

    TJ's beef-less strips TJ's beef-less strips

    TJ's chicken-less strips TJ's chicken-less strips

    tofu shirataki fettucine tofu shirataki fettucine

    tomato paste tomato paste

    tomato salsa tomato salsaTrader Joe's Organic Marinara No

    Salt Added Low Fat

    Trader Joe's Organic Marinara No

    Salt Added Low Fat

    Trader Joe's tortilla Trader Joe's tortilla

    TVP TVP

    unsweetened soymilk unsweetened soymilk

    Vega Protein Vega Protein

    Westsoy seitan Westsoy seitan

    Whole Food Vegan Gainer Whole Food Vegan Gainer

    whole oat flour whole oat flour

    whole oat flour whole oat flour

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    Whole Wheat Pasta Whole Wheat Pasta

    whole wheat pita, 4" whole wheat pita, 4"

    yellow corn grits yellow corn grits

    zucchini zucchini

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