Nutrition Project
By Keilyn Michaelis
Elizabeth Smith
1.) My client is the marathon runner.
2.) 31
3.) female
4.) 5'6
5.) 115
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
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