FINAL Proj Plant nutrition
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CUNY Lehman College *
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Course
266
Subject
Health Science
Date
Dec 6, 2023
Type
docx
Pages
3
Uploaded by DrRockHare1109
3-Day Meal Planning Template
List your estimated values from Weeks 1, 2, and 3
.
Estimated Daily Calories (calories): 2,220 kcal/day
Estimated Daily Carbohydrates/CHO (grams): 180 - 300 g CHO
Estimated Daily Fat (grams): 81 - 145 g fat
Estimated Daily Protein (grams): 48g - 72 g protein
Target Daily Fiber (grams): Females 25-40
*Remember to complete
Review
your Process and Reflection
on your Outcomes
at the
bottom following your Day 3 entry.
Day 1:
Food and Quantity
Calorie
s
CHO (g)
Fat (g)
Protein (g)
Fiber (g)
Breakfast
Rolled oats (1/2 cup)
150
27
3
5
4
Chia seeds (1 tbsp)
60
5
3
2
5
Almond milk (1 cup)
30
1
2.5
1
1
Sliced banana (1 medium)
105
27
0.4
1.3
3.1
Sub Total
345
60
8.9
9.3
13.1
Lunch
Cooked quinoa (1 cup):
222
39
4
8
5
Mixed vegetables (cucumber, bell pepper,
red onion) (1 cup)
50
12
0.3
1
2
Chickpeas (1/2 cup)
120
21
2
7
5
Lemon-tahini dressing (2 tbsp
100
5
9
2
2
Sub Total
492
77
15.3
18
14
Dinner
Red lentils (1 cup)
230
39
1
18
15
Mixed vegetables (carrots, celery,
tomatoes) (1 cup):
50
12
0.3
1
3
Vegetable broth (1 cup)
15
3
0
0
0
Sub Total
295
54
1.3
19
18
Snack(s)
Carrot sticks (1 cup)
50
12
0.2
1
3
Hummus (2 tbsp):
70
6
4
2
2
Sub Total
120
18
4.2
3
5
TOTALS
1252
209
29.7
49.3
50.1
Day 2:
Food and Quantity
Calorie
s
CHO (g)
Fat (g)
Protein (g)
Fiber (g)
Breakfast
Mixed berries (1 cup)
70
17
1
2
8
Banana (1 medium)
105
27
0.4
1.3
3.1
Spinach (1 cup)
7
1
0.1
1
1
Rolled oats (1/4 cup)
37.5
6.75
0.75
1.25
1.25
Almond milk (1/2 cup)
15
0.5
1
0.5
0.5
Chia seeds (1 tbsp
60
5
3
2
5
Sub Total
294.5
57.25
6.25
8.05
18.85
Lunch
Chickpeas (1 cup)
240
42
4
12
10
Mixed greens (2 cups)
15
3
0
1
2
Diced tomatoes (1/2 cup):
20
4
0.2
1
1
Cucumber slices (1/2 cup):
10
2
0
0
0.5
Balsamic vinaigrette (2 tbsp
60
4
5
0
0
Sub Total
345
55
9.2
14
13.5
Dinner
Whole wheat pasta (2 oz)
200
42
2
8
6
Sautéed mushrooms and spinach
50
6
1
3
3
Marinara sauce (1/2 cup)
70
15
1
1
3
Sub Total
320
63
4
12
12
Snack(s)
Handful of Almonds (1 oz)
160
6
14
6
3.5
Sub Total
160
6
14
6
3.5
TOTALS
1119.
5
181.25
33.45
40.05
47.85
Day 3:
Food and Quantity
Calorie
s
CHO (g)
Fat (g)
Protein (g)
Fiber (g)
Breakfast
Chia seeds (2 tbsp)
120
10
6
4
10
Almond milk (1 cup):
30
1
2.5
1
1
Sliced strawberries (1/2 cup)
25
6
0.2
0.5
1.5
Sliced almonds (1 tbsp):
30
1
3
1
1
Sub Total
205
18
11.7
6.5
13.5
Lunch
Whole wheat wrap:
120
24
2
4
3
Homemade falafel (4 pieces)
200
24
9
8
6
Sliced cucumber and tomato
20
4
0.2
1
1
Tahini sauce (2 tbsp)
90
3
8
2
1
Sub Total
430
55
19.2
15
11
Dinner
Tofu (4 oz)
100
3
5
11
1
Mixed vegetables (broccoli, bell peppers,
snow peas) (1.5 cups)
75
15
1
3
6
Brown rice (1 cup)
215
45
1.8
5
3.5
Stir-fry sauce (1/4 cup)
50
10
0.5
0
0
Sub Total
440
73
8.3
19
10.5
Snack(s)
Rice cakes (2 cakes)
70
14
0.5
1.5
0.5
Almond butter (2 tbsp
180
6
16
6
4
Sub Total
250
20
16.5
7.5
4.5
TOTALS
1325
166
55.7
48
39.5
Review
your Process and Reflection
on your Outcomes:
The first thing I did was understand the specified nutritional goals according to the
estimated values I calculated in weeks 1-3, including total daily calories, ranges for
carbohydrates, fats, proteins, and fiber. This formed the foundation for creating a
balanced menu. I focused on incorporating minimally processed whole foods to
maximize nutrient intake and dietary fiber. Whole grains, legumes, fruits, vegetables,
nuts, and seeds were key components. To ensure a balanced intake of nutrients, I
included a variety of plant-based protein sources, healthy fats, and fiber-rich foods.
While some ingredients were repeated, I did not repeat food combinations (entrees or
dishes) within the three days. I calculated approximate macronutrient and fiber content
for each meal and snack, and I aimed to provide a distribution of carbohydrates, fats,
and proteins within my estimated values. My estimated daily calories were 2,222 kcal,
estimated daily carbohydrates was 180 - 300 grams, estimated fat was 81 - 145 grams,
estimated protein was 48g - 72 grams and daily fiber was 25-40 grams. Each day
consisted of three main meals (breakfast, lunch, dinner) and snacks, if needed, to
prevent large gaps between meals and maintain energy levels. the menu was designed
to provide a balanced intake of carbohydrates, fats, proteins, and fiber while adhering to
the specified ranges. This helps ensure the body receives a variety of essential
nutrients. By emphasizing whole plant foods such as whole grains, legumes, fruits, and
vegetables, the menu promotes adequate fiber intake. This supports digestive health,
satiety, and blood sugar control.
The only beverage I drank with all three meals was water and I also drank water
throughout the day in between meals. It was a little difficult for me to meet my estimated
daily calories since I usually only eat about 1200 calories a day. Eating 2,220 calories a
day felt a little overwhelming and even impossible for my appetite. It was easy for me to
meet my carbohydrate and fiber requirement. I barely met my protein intake averaging
around 45 grams per day. The macronutrient I struggled to meet was my fat intake. My
estimated fat recommendation is about 81 grams but the most I got was 55 grams. Most
of my food options were low fat. Overall, I think following plant-based diet a few days a
week is not as difficult if you do meal planning in advance.
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