Diet Plan For Katie
By Ben K and Geoffrey P
Background Information:
Katie is a 19 year old athlete who weighs 127 pounds. This 6'1" female athlete is trying to put on muscle to compete in the Cross fit Games. Unfortunately, she is allergic to milk, soy, and eggs, each being a big factor in gaining muscle. The objective of this project is to create a 3-month meal plan that provides the proper nutritional components for Katie to gain muscle without triggering any of her allergies and cause any health issues.
Dietary Plan Basic Information:
The dietary plan provided below includes the proper foods that she should eat to put on muscle without damaging her body and provoking her allergies. Since we recognize that having the same meal plan can be detrimental to the human body like raising high cholesterol levels, we have included two alternative meals and beverages in addition to the main-course meals. We have also incorporated the nutrition facts such as carbohydrates, protein, fats, and calories so the basic meal plan can be observed and measured on a microscopic level.
Extra Essential Information
This meal plan is based off a 200 calorie dietary plan. This meal plan will be in effect for 3-months.
Dietary Meal Plan: Breakfast
1st Alternative Breakfast
The first breakfast option includes whole wheat bread with strawberry jam (toast) and a single banana. This breakfast combination contains 229 calories, 4.6 grams of protein, 0.9 grams of total fat, and 55 grams of carbohydrates.
2nd Alternative Breakfast
The second breakfast option includes whole grain waffles with strawberries and grapes. This breakfast blend contains 256 calories, 10.9 grams of protein, 7.3 grams of total fat, and 43.9 grams of carbohydrates.
3rd Alternative Breakfast
The third breakfast option included in the 3-month meal plan is shredded hash browns and oatmeal without milk. This breakfast combo contains 228 calories, 7 grams of protein, 3.2 grams of total fat, and 43 grams of carbohydrates.
Dietary Meal Plan: Lunch
1st Alternative Lunch
The first lunch option includes grill leaned chicken with grilled broccoli and carrots. This lunch combo contains 422 calories, 28 grams of total fat, 23 grams of carbohydrates, and 23 grams of protein.
2nd Alternative Lunch
The second lunch option includes a grilled cheese made with whole grain bread with grilled tomatoes and celery and a side of carrots. This lunch assimilation contains 119, calories, 0.1 grams of total fat, 19 grams of carbohydrates, and 3 grams of protein.
3rd Alternative Lunch
The third lunch option includes a lean ham sandwich with lettuce, tomatoes, and pickles. This lunch amalgamation contains 79 calories, 2.7 grams of total fat, 7.8 grams of carbohydrates, and 6.8 grams of protein.
1st Alternative Dinner
The first dinner option includes grilled tuna with a greek yogurt and almonds made with soy lecithin. This dinner combo contains 157 calories, 5 grams of total fat, 0 grams of carbohydrates, and 23 grams of protein.
2nd Alternative Dinner
The second dinner option includes sirloin salmon with herbs and a side of carrots. This dinner assimilation contains 323 calories, 14 grams of total fat, 0 grams of carbohydrates, and 46 grams of protein.
3rd Alternative Dinner
The third dinner option includes pork lettuce raps and broccoli. This dinner combination contains 176 calories, 5 grams of total fat, 0 grams of carbs, and 25 grams of protein
Beverages
Beverages that are healthy and beneficial to the human body include orange juice, sugar free pomegranate juice, carrot juice, and water.
Meal Plan Break Down- Biomolecules
Proteins:
Proteins are fundamental macromolecules for life, with a diversity of functions, like acting as channels through cellular walls, catalyzers, DNA benders, etc. When it comes to these functions, what matters is the layout of the secondary branches, made up of each protein's amino acids, such as alanine, glutamine, arginine, phenylalanine and tyrosine. Proteins are essential for optimal muscle growth because they contain amino acids which has the capability of building, repairing, and even maintaining muscle tissue. Amino acids are the monomers that comprise the protein which is the polymer. Proteins function as enzymes to speed chemical reactions within the body.
Carbohydrates (immediate energy):
Carbohydrates are the primary energy source for most activity and are burned more efficiently than protein or fat. For example, research has shown that the energy from carbohydrates can be released up to three times as fast as the energy from fat. Functions of carbohydrates include:
- Carbohydrates are the most effective fuel for a healthy brain and nervous system.
- Adequate amounts of carbohydrates help spare protein reserves needed for muscle growth, maintenance and repair.
- Many foods high in complex carbohydrates (such as whole grains, fruits, and vegetables) are also high in dietary fiber for better digestion, and prevention of certain types of cancer.
Carbohydrates are comprised of glucose as the monomers, which constitutes the polymer being carbohydrates.
Lipids (long-term energy):
Lipids, also known as fats, play many important roles in your body, from providing energy to producing hormones. You wouldn't be able to digest and absorb food properly without lipids. Of course, eating more fat than you need can lead to weight gain, but in proper amounts lipids are a healthy part of your diet. Functions include providing enhanced:
- energy production and storage
- insulation and protection
- digestion and absorbtion
- cell wall structure
Lipids are comprised of glycerol and fatty acids as the monomers which constitutes lipids as the polymer.