At the USDA, they have an easy to use calculator to help you keep track of calories, vitamins, minerals and more at http://199.133.10.140/codesearchwebapp/codesearch.aspx. I made an excel spreadsheet and listed breakfast, am snack, lunch, pm snack, dinner, pm2 snack. I have 3 rows for each meal (can easily add more).
Its fun for those who really want to be detailed!
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