Meal Plan for Three Days
Autor: ColloM • March 2, 2017 • Study Guide • 609 Words (3 Pages) • 614 Views
3-Day Meal Plan
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Introduction
This personal meal diary is a three-day meal plan that points to a healthy and balanced diet based on the meals pyramid. According to the meals pyramid, the meal plan should have the correct servings of each food group such as vegetables, proteins, fruits, and grains (Moizé, Pi-Sunyer, Mochari, & Vidal, 2010). In addition, the meal plan prepared with the following composition: 60% carbohydrates, 30% fats and 10% proteins. The following is the 3-day personal mean plan:
| Meal Components | Daily Meal description including fat, protein and carbohydrate composition |
Day One | ||
Breakfast | Muffin and an Egg: ½ Ounces of ham, 1 egg, 1 muffin (English), cheese (one slice), 1 cup of mango juice and a teaspoonful of margarine. |
2029 calories: Carbohydrates- 250 grams Proteins- 34 grams Fat: unsaturated fat (81 grams) and saturated fat (42 grams) |
Mid-morning snack | 1 cup of yoghurt mixed with Bran (1 T), lime water (1 cup) and | |
Lunch | A chicken salad: Chicken breast (1.5 Ounces), pineapple (1.5 ounces), cottage cheese (low in fat and about 1/8 cup), orange peel, 1 teaspoonful of almonds, chives, 1 tsp. of mayonnaise (low-calorie), ¼ cup of grapes and a cup of spinach. Three bean salad:
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Afternoon snack | A cup of skim milk and fig bars (1 ½ bars) | |
Dinner | Garlic chicken Chicken breast (5 ounces, cooked), ¼ clove of garlic, skim milk (1/8 cups), lemon juice, bread crumbs (light wheat, ¼ cups) and tabasco (1 teaspoonful). A cup of wild rice 12 ounces of diet soda Pound cake (light cake (1 serving), whipped topping and strawberries (1/4 cup)) A cup of Zucchini squash medley | |
Day Two | ||
Breakfast | A cup of soymilk One medium-sized banana A cup of bran flakes (fortified) ½ cup scrambled egg substitute |
This plan is meatless and has total calories of 2189. The composition is as follows: Carbohydrates- 61% Proteins – 8% Fats -28% |
Morning snack | 1/cup of raisin, a cup of yoghurt (soy brand), 2 teaspoons of granola | |
Lunch | A single vegetarian Fajita
A cup of blended fruits 2 tablespoonful of low sodium tomato salsa. 2 tablespoonful of guacamole | |
Afternoon snack | One cup of fresh blue berries, 1 tablespoonful of olive oil, 5 low fat crackers (wheat), 3 spoonful of hummus | |
Dinner | ½ cup of pasta (whole wheat) ¼-cup cilantro (fresh) ½ cup of regular pasta 6 small soy “meatballs” 1/5 cup of low sodium tomato sauce ¼ clove of garlic Fat free Salad dressing (2 tablespoonful) | |
Day Three | ||
Breakfast | Egg omelet (3 egg white) topped with:
1 cup of nonfat skim mil 2 tablespoonful of Canola oil ½ cup of melon (cubed) Salted almond butter (1 tsp) 1 slice of toast (whole wheat) |
Day three has 2172 calories in total with the following composition: Carbohydrates- 292.1 calories (58%) Proteins – 100.5 calories (11.0%) Fats – 73.6 calories (30%) |
Mid-morning snack | ¼ cup of salted cashews ¼ cup of cranberried (dried) | |
Lunch | 2 cups of raw spinach 1 cup of milk (skim and nonfat) 2 ounces of chicken breasts (skinless and not roasted, fried, etc) 1 sesame breadstick 2 tablespoonful of corn salsa and black bean 2-tablespoonful of blend cheese (Mexican, shredded) 1-cup fruit salad | |
Snack | Whole-wheat crackers (8 of them) and a medium apple | |
Dinner | A cup of couscous 4 ounces of wild broiled salmon ¾ cup carrots ¾ cup broccoli Mozzarella and tomato:
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References
Moizé, V. L., Pi-Sunyer, X., Mochari, H., & Vidal, J. (2010). Nutritional pyramid for post-gastric bypass patients. Obesity Surgery. https://doi.org/10.1007/s11695-010-0160-9
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