Nutrition Project

Briana Bohn

The Marathon Runner

My client is the The Marathon Runner.

Age: 31

Gender: female

Weight: 115

Height: 5'6''

BMI

My clients calculated BMI score is 18.6. Her BMI indicates she is underweight. My client will increase their BMI by eating bigger portions of nutritious food so she still gets energy but doesn't burn it all running so she can gain some weight.

Sample Meal Plan

Sunday:
Breakfast- A muffin with half a cup of halved strawberries and half a glass of skim milk.
Morning snack- One cup of corn flakes with one cup of 100% apple juice.
Lunch- One cup of cooked macaroni and a small hamburger with a cup of broccoli, a small banana, and a cup of skim milk.
Afternoon snack- Six baby carrots with a cup of yogurt and a glass of water.
Dinner- Three small steak tacos with corn tortillas, a cup of salad and a cup of low fat milk.

Monday:
Breakfast- A slice of bread with peanut butter, a cup of yogurt and a glass of water.
Morning snack- One cup of grapes with a slice of cheese and a glass of water.
Lunch- One cup of salad with lean pork, 10 whole weat crackers, and half a glass of milk.
Afternoon snack- Three cups of popcorn with half a cup of vegetable juice.
Dinner- One cup of rice with two ounces of cooked fish, a cup of corn, a cup of melon, and cup of skim milk.

Tuesday:
Breakfast- One orange with a cup of skim milk.
Morning snack- One and a half ounces of cashew nuts, a small biscuit, and a cup of skim milk.
Lunch- One baked sweet potato with two pieces of cornbread and a cup of skim milk.
Afternoon snack- A mini bagel with two tablespoons of almond butter, half a cup of sliced carrots, half a cup of pudding and a glass of water.
Dinner- Two eggs with a cup of rice, a cup of sliced apples, a cup of cauliflower and a glass of water.

Wednesday:
Breakfast- A muffin with half a cup of peaches and half a glass of skim milk.
Morning snack- One cup of rice cereal treats with one cup of 100% apple juice.
Lunch- One cup of cooked pasta and a small hamburger with a cup of broccoli, a small banana, and a cup of skim milk.
Afternoon snack- Six baby carrots with a cup of yogurt and a glass of water.
Dinner- Three small steak tacos with corn tortillas, a cup of salad and a cup of low fat milk.

Thursday:
Breakfast- A slice of bread with almond butter, a cup of yogurt and a glass of water.
Morning snack- One cup of grapes with a slice of cheese and a glass of water.
Lunch- One cup of salad with lean pork, 10 whole weat crackers, and half a glass of milk.
Afternoon snack- Three cups of popcorn with half a cup of vegetable juice.
Dinner- One cup of rice with two ounces of cooked fish, a cup of corn, a slice of watermelon, and cup of skim milk.

Friday:
Breakfast- One apple with a cup of skim milk.
Morning snack- One and a half ounces of cashew nuts, a mini bagel, and a cup of skim milk.
Lunch- One baked sweet potato with two pieces of cornbread and a cup of skim milk.
Afternoon snack- An english muffin with two tablespoons of almond butter, half a cup of sliced carrots, half a cup of yogurt and a glass of water.
Dinner- Two eggs with a cup of rice, a cup of grapes, a cup of broccoli and a glass of water.

Saturday:
Breakfast- A muffin with half a cup of cubed pinapple and half a glass of skim milk.
Morning snack- One cup of rice cereal treats with one cup of 100% grape juice.
Lunch- One cup of cooked pasta and a small hamburger with a cup of corn, a small banana, and a cup of skim milk.
Afternoon snack- Six baby carrots with a cup of yogurt and a glass of water.
Dinner- Salad pizza with a cup of low fat milk.

Recipe

I chose to make a healthier version of pizza, a salad pizza. Here's what I used.
- organic red pizza sauce
- low fat cheese
- field greens
- cucumbers
- tomatoes
- chives
- olives