MIDTERM LAB MEAL PLAN

1. MAKE A 7 DAYS MEAL PLAN FOR YOURSELF BASED ON YOUR OWN DIETARY COMPUTATIONS
2. THIS WILL SERVE AS YOUR NUTRITION LAB EXAM
3. CHECK THE LINK PROVIDED AS REFERENCE
4. PLEASE DO NOT COPY FROM THE WEBSITES

5. TO BE SUBMITTED ON OCTOBER 28, 2020

Personal Information
Name: Renerose M. Torres
Age: 39 years old
Gender: Female
Height: 5’7”
Weight: 72kg
Activity: Housewife without maid / student

5.7ft. x 12 inches/1ft. = 68.4 inches

68.4 inches x 2.54 cm/1 inch = 173.73 cm
173.73 cm x 1 m / 100 cm = 1.73 m

72 kg x 2.21 lbs./1 kg = 159.12 lbs.

159.12 lbs. X 1 kg/2.21 lbs. = 72 kg.

BMI = weight (kg) / (ht meters)

= 72 kg / 1.73 m x 1.73 m

= 72 kg / 2.9929 m

BMI= 24.05 kg/m

DBW

= 68.4 inches x 2.54 cm/1 inch Current Weight = 72 kg

= 173.73 cm
= 173.73 cm – 100 = 73.73
= 73.73 x 10% = 7.373
= 73.73 - 7.373
DBW = 66.35 kg
Therefore, my current weight is not desirable.

BMR = wt. in lbs. X 9.8 (female)

= 159.2 lbs. X 9.8
BMR = 1,559.3 kcal/day
Daily Nutrient Intake
a. Daily Caloric Intake = DBW x Activity Level
= 66.35 kg x 40
= 2,654 kcal/daily
b. Percentage of Distribution
CHO = 2,654 kcal/day x 0.65 = 1725.1
PRO = 2,654 kcal/day x 0.15 = 398.1
FAT = 2,654 kcal/day x 0.20 = 530.8
100% = 2654
c. CHO = 4
PRO = 4
FAT = 9

CHO = 1725.1 / 4 = 431.275 g

PRO = 398.1 / 4 = 99.525 g
FAT = 530.8 / 9 = 58.97 g
Note: Round off calories to the nearest 50 (plus or minus) and CHO, PRO & fats to the nearest 5 grams (plus or minus)
Diet Rx: 2,654 kcal round of to the nearest 50 = 2650 Cal
CHO = 431.275 g round of to the nearest 5 = 435 g or 431 g
PRO = 99.525 g round of to the nearest 5 = 100 g
FAT = 58.97 g round of to the nearest 5 = 60 g

DIET RX: 2,650 Cal

CHO = 435 g
PRO = 100 g
FAT = 60 g

TARGET:
 I need to lose 5.65kg to meet my DBW.
Current weight – DBW = Target to lose
72kg – 66.35kg = 5.64kg
 7 DAYS MEAL PLAN FOR MYSELF BASED ON MY OWN DIETARY COMPUTATIONS

DAYS BREAKFAST LUNCH SNACK DINNER TOTALS LEFT

SUNDAY 1 cup of Garlic Tortang Talong 1 pc Medium 1 cup of Pork Calories 1,961 Calories 689
Rice Calories 90 Avocado Guisantes CHO 200g CHO 235g
Calories 333 CHO 10g Calories 160 Calories 278
CHO 8g
PRO 85g PRO 15g
CHO 42g PRO 0g CHO 5g
PRO 12g FAT 5g PRO 2g PRO 19g
FAT 60g FAT 0g
FAT 0g FAT 14g FAT 10g
Fried Galunggong
Ham and 1 pc Of Medium 1 cup of Steamed
Calories 211
Cheese Omelet Orange Rice
CHO 15g
Calories 330 PRO 14g Calories 47 Calories 205
CHO 4g FAT 11g CHO 12g CHO 45g
PRO 29g PRO 1g PRO 4g
FAT 20g FAT 0g FAT 0g
1 cup of Steamed
1 cup of Coffee Rice 1 pc Of Medium
with sugar and Calories 205 Apple
cream CHO 45g Calories 52
Calories 50 PRO 4g CHO 14g
CHO 0g FAT 0g PRO 0g
PRO 0g FAT 0g
FAT 0g

MONDAY 1 cup of Garlic 1 cup of Chicken 3 pcs. Of Banana Fried Matambaka Calories 1,819 Calories 831
Rice Tinola Cue Calories 228 CHO 208g CHO 227g
Calories 333 Calories 133 Calories 156 CHO 0g
PRO 91g PRO 8g
 CHO 42g CHO 11g CHO 0g PRO 46g FAT 38g FAT 22g
PRO 12g PRO 7g PRO 0g FAT 4g
FAT 0g FAT 7g FAT 3g
330g Ginisang
Mushroom 1 cup of Steamed 8 oz Orange Juice Pechay
omelet Rice Calories 110 Calories 129
Calories 160 Calories 205 CHO 26g CHO 8g
CHO 5g CHO 45g PRO 2g PRO 4g
PRO 10g PRO 4g FAT 1g FAT 10g
FAT 12g FAT 0g
1 cup of Steamed
1 cup of Coffee 8 oz Orange Juice Rice
with sugar and Calories 110 Calories 205
cream CHO 26g CHO 45g
Calories 50 PRO 2g PRO 4g
CHO 0g FAT 1g FAT 0g
PRO 0g
FAT 0g

TUESDAY 1 slice of French 1 cup of 1 cup of Mac and 3 oz Fried Daing na Calories 1,739.5 Calories 910.5
Toast with Ginataang Sitaw Cheese Bangus CHO 252.5g CHO 182.5g
butter at Kalabasa with Calories 279 Calories 35 PRO 61.8g PRO 38.2g
Calories 130 Shrimp CHO 38g CHO 8g
FAT 56.6g FAT 3.4g
CHO 27g Calories 172 PRO 7g PRO 1g
PRO 5g CHO 18.5g FAT 11g FAT 0g
FAT 1g PRO 7.8g
FAT 8.6g 1 pc of Toast 100g Ampalaya
1 cup of Café Calories 100 with vinegar
Latte 1 pc of Fried CHO 20g Calories 22.5
 Calories 137 Chicken Tigh PRO 4g CHO 4g
CHO 10g Calories 360 FAT 1g PRO 1g
PRO 7g CHO 12g FAT 0g
FAT 8g PRO 18g
FAT 27g 8 oz Lemonade 1 cup of Steamed
Calories 94 Rice
1 cup of Steamed CHO 25g Calories 205
Rice PRO 3g CHO 45g
Calories 205 FAT 0g PRO 4g
CHO 45g FAT 0g
PRO 4g
FAT 0g

WEDNESDAY 2 slices of Fried 1 cup of 1 cup of 1 cup of Ginisang Calories 1,881 Calories 769
Bacon Vegetable Ginataang Bilo Sayote CHO 238g CHO 197g
Calories 82 Chopseuy (no Bilo Calories 38
CHO 0g
PRO 78g PRO 22g
meat) Calories 239 CHO 0g
PRO 6g FAT 49g FAT 11g
Calories 193 CHO 10g PRO 2g
FAT 6g CHO 25g PRO 16g FAT 0g
PRO 3g FAT 16g
1 pc Sunny Side- FAT 11g 100g of Fried
up Egg 1 pc of Monay Porkchop
Calories 80 3 oz Fried Daing Bread Calories 231
CHO 17g na Bangus Calories 85 CHO 2g
PRO 2g Calories 35 CHO 17g PRO 24g
FAT 1g CHO 8g PRO 3g FAT 14g
PRO 1g FAT 1g
1 cup of Garlic FAT 0g 1 cup of Steamed
Rice Rice
 Calories 333 1 cup of Steamed Calories 205
CHO 42g Rice CHO 45g
PRO 12g Calories 205 PRO 4g
FAT 0g CHO 45g FAT 0g
PRO 4g
1 cup of Coffee FAT 0g 1 pc of Medium
with sugar and Banana Lakatan
cream Calories 105
Calories 50 CHO 27g
CHO 0g PRO 1g
PRO 0g FAT 0g
FAT 0g

THURSDAY 100g Taho 1 cup of 60g of Instant 1 cup of Sinigang Calories 1,948 Calories 807
Calories 62 Ginataang Sitaw Pancit Canton na Bangus CHO 257.5g CHO 177.5g
CHO 4g at Kalabasa with Calories 270 Calories 148
PRO 86.8g PRO 13.2g
PRO 2g Shrimp CHO 36g CHO 12g
FAT 0g
FAT 59.6g FAT 0.4g
Calories 172 PRO 5g PRO 21g
CHO 18.5g FAT 13g FAT 2g
1 cup of PRO 7.8g
Arrozcaldo FAT 8.6g 1 large of Hard- 1 cup of Steamed
Calories 294 Boiled Egg Rice
CHO 25g Fried Galunggong Calories 78 Calories 205
PRO 16g Calories 211 CHO 0g CHO 45g
FAT 15g CHO 15g PRO 6g PRO 4g
PRO 14g FAT 5g FAT 0g
1 large of Hard- FAT 11g
Boiled Egg 1 glass of Mango 1 pc of Medium
Calories 78 1 cup of Steamed Juice Banana Lakatan
 CHO 0g Rice Calories 120 Calories 105
PRO 6g Calories 205 CHO 30g CHO 27g
FAT 5g CHO 45g PRO 0g PRO 1g
PRO 4g FAT 0g FAT 0g
FAT 0g

FRIDAY 1 cup of 100g of Well-done 1 pc of Turon 240g of Fried Calories 1,833.6 Calories 816.4
Chicken Sopas Steak Calories 175 Dalagang Bukid CHO 226g CHO 209g
Calories 156 Calories 210 CHO 40g Calories 110
PRO 61g PRO 39g
CHO 19g CHO 0g PRO 4g CHO 26g
FAT 1g
FAT 36g FAT 24g
PRO 8g PRO 29g PRO 1g
FAT 4g FAT 9g FAT 0g
1 pc Of Medium
2 pcs of 1 cup of Mashed Apple 100g Ampalaya
Kutsinta Potato with Calories 52 with vinegar
Calories 200 Skimmed milk CHO 14g Calories 22.5
CHO 0g Calories 135 PRO 0g CHO 4g
PRO 0g CHO 34g FAT 0g PRO 1g
FAT 0g PRO 4g FAT 0g
FAT 0g 250g of
100g of Zesto Strawberry 1 cup of Steamed
Big 250 Orange 0.85 cup of Yogurt Drink Rice
Drink Buttered Corn, Calories 135 Calories 205
Calories 125 Carrots and Beans CHO 29g CHO 45g
CHO 15g Calories 308 PRO 0g PRO 4g
PRO 3g CHO 0g FAT 2g FAT 0g
FAT 6g PRO 7g
FAT 14g
SATURDAY 1 slice of French 1 pc of Fried 1 pc Of Medium 1 cup of Sinigang Calories 1,667 Calories 983
Toast with Chicken Tigh Orange na Hipon CHO 273g CHO 162g
butter Calories 360 Calories 47 Calories 205
PRO 51g PRO 49g
Calories 130 CHO 12g CHO 12g CHO 45g
FAT 54g FAT 6g
CHO 27g PRO 18g PRO 1g PRO 4g
PRO 5g FAT 27g FAT 0g FAT 0g
FAT 1g
1 oz of Steamed 1 pc Of Medium 1 cup of Shrimp
1 pc of Medium Talbos ng Kamote Apple with Broccoli
Banana Calories 10 Calories 52 Calories 165
LakatanCalories CHO 2g CHO 14g CHO 7g
105 PRO 1g PRO 0g PRO 0g
CHO 27g FAT 0g FAT 0g FAT 17g
PRO 1g
FAT 0g 1 cup of Steamed 1 cup of Steamed
Rice 8 oz of Bubble Rice
1 cup of Café Calories 205 Milk Tea Calories 205
Latte CHO 45g Calories 100 CHO 45g
Calories 137 PRO 4g CHO 27g PRO 4g
CHO 10g FAT 0g PRO 6g FAT 0g
PRO 7g FAT 1g
FAT 8g