Nutrition Project

By Keilyn Michaelis

Elizabeth Smith

1.) My client is the marathon runner.

2.) 31

3.) female

4.) 5'6

5.) 115

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BMI

Calculated bmi score: 18.6

Heathy weight

My client will maintain weight by eating the right amount of carbohydrates, proteins, and lipids.

Based on a 1,800 calorie diet

45 to 157 grams of protein.

26 grams of fiber.

40 to 70 grams of fat.

202 to 292 grams of carbs.

7 Day Meal Plan

Monday

BREAKFAST

1 Cup Skim Milk

1 Orange

1 Cup Cheerios Cereal

MORNING SNACK

1 Cup Cantaloupe Melon

LUNCH

Turkey & Lettuce Wraps

Water

4 Ounces Fresh Pineapple

AFTERNOON SNACK

4 Ounces Carrot Sticks

DINNER

1 water bottle

1/2 Cup Cooked Brown Rice

1/2 Cup Steamed Spinach

London Broil with Cherry-Balsamic Sauce

1 Cup Tossed Salad Mix

2 Tablespoons Low Calorie Caesar Salad Dressing

Tuesday

BREAKFAST

1 Cup Orange juice

1/2 Banana, small

1 Cup Bran Flakes Cereal

MORNING SNACK

1 Ounce Low Fat Cheddar Cheese

1 Whole-Grain Rice Cake

LUNCH

1 Cup Strawberries

Chopped Greek Salad with Chicken

AFTERNOON SNACK

1 Cup Water

DINNER

1 water bottle

1/2 Cup Cooked Couscous

3/4 Cup Steamed Broccoli

1 Peach

Mustard-Crusted Salmon

Wednesday

BREAKFAST

1/2 Cup Hot Oatmeal

1 Cup Skim Milk

1 Cup Blueberries

MORNING SNACK

1 Nectarine

LUNCH

5 Green Pepper Strips

Grilled Eggplant & Portobello Sandwich

1 Cup Apple juice

1 Cup Tossed Salad Mix

2 Tablespoons Low Calorie Caesar Salad Dressing

AFTERNOON SNACK

6 Ounces Nonfat Vanila Yogurt

DINNER

1 water bottle

Grilled Pork Tenderloin & Apricot Salad

1/2 Cup Cooked Brown Rice

Apple Confit

Thursday

BREAKFAST

1 Cup Skim Milk

1 Kiwi

1 Cup Cheerios Cereal

MORNING SNACK

6 Ounces Nonfat VanillaYogurt

LUNCH

Chickpea Burgers & Tahini Sauce

1 Cup Tossed Salad Mix

2 Tablespoons Low Calorie Caesar Salad Dressing

1 Apricot

AFTERNOON SNACK

1/2 Cup Blackberries

DINNER

1 water bottle

1/2 Cup Cooked Brown Rice

Roasted Chicken Tenders with Peppers & Onions

1/2 Cup Steamed Asparagus

1 Cup honeydew melon

Friday

BREAKFAST

1 Scrambled Eggs

2 Slices Reduced-Calorie Oatmeal Bran Bread

1/2 Cup Grapefruit

1 Cup Skim Milk

MORNING SNACK

1 Plum

LUNCH

1 Cup Skim Milk

Shrimp Cobb Salad

1 Apricot

AFTERNOON SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt

DINNER

1 water bottle

1/2 Cup Steamed Potatoes

1/2 Cup Steamed Carrots

Tuscan Pork Loin

2 Tablespoons Low Calorie Caesar Salad Dressing

1 Cup Tossed Salad Mix

1 Cup Strawberries

Saturday

BREAKFAST

1 Cup Skim Milk

1 Whole Grain Oat Bran Bagel

1 Ounce Fat Free Cream Cheese

MORNING SNACK

1 Orange

LUNCH

Thai Beef Salad

1 Cup Water

AFTERNOON SNACK

1 Cup Watermelon

DINNER

1 water bottle

1/2 Cup Spinach Pasta

1 Cup Steamed Cauliflower

Oven-Baked Chicken

1/2 Cup Grapes

Sunday

BREAKFAST

1 Cup Skim Milk

1 Cup Multigrain Cheerios Cereal

1 Clementine

MORNING SNACK

6 Ounces Nonfat Plain Yogurt

LUNCH

3 Ounces 90%-Lean Hamburger Patty, cooked

1 Whole-Wheat Roll

Warm Red Cabbage Salad

AFTERNOON SNACK

3 Ounces Carrot Sticks

1 Ounce Low Fat Cheddar Cheese

DINNER

1 water bottle

4 bacon, cooked and cut up

1 cup shredded chicken, cooked

1/2 cup Ranch dressing

10 oz Macaroni

1 cups cherry tomatoes, cut up

1 small cucumber, cut into bite size pieces

My Recipe

Chicken Bacon Ranch Pasta Salad

4 bacon, cooked and cut up

1 cup shredded chicken, cooked

1/2 cup Ranch dressing

10 oz Macaroni

1 cup cherry tomatoes, cut up

1 small cucumber, cut into bite size pieces


580 calories

Healthier Chicken Bacon Ranch Pasta Salad

4 turkey bacon, cooked and cut up

1/2 cup shredded chicken, cooked

1/2 cup Hidden Valley Ranch Light

10 oz whole grain macaroni

1 cup cherry tomatoes, cut up

1 small cucumber, cut into bite size

1 avocado


450 calories

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