Free Essay

Meal Plan

In: People

Submitted By armyboosta
Words 550
Pages 3
Meal Plan 1

Breakfast: 3 egg whites 1 low fat Greek yogurt 1 cup oatmeal Water

Snack: Protein shake 1 cup fruit (banana, apple, pear, peach) Water

Lunch: 1 cup turkey 1 half sweet potato 1 cup chopped cucumbers Water

Snack 2: 1 whole fruit Water

Dinner: 1 grilled salmon 10 sugar snap peas 2 slices of low fat cheese
1 half sweet potato (from lunch)

Before Bed Snack: 1 low fat greek yogurt

Meal Plan 2

Breakfast: 3 egg whites
1 piece of whole fruit Water

Snack: Protein shake Water

Lunch: Grilled chicken salad with 2tsps low fat dressing 1 whole fruit (banana, apple, pear, peach) Water

Snack 2: 2 pieces of whole wheat toast with 2 tsps low fat peanut butter 1 whole fruit (banana, apple, pear, peach) Water

Dinner: 1 can tuna fish 2 cups skim milk 15 baby carrots 6 small celery sticks

Before Bed Snack: 2 cups almond milk

Meal Plan 3

Breakfast: 3 egg whites I low fat Greek yogurt 1 half banana Water

Snack: Protein shake 1 half banana (the other part from the morning breakfast) Water

Lunch: 1 grilled salmon 1 cup yellow rice 10 baby carrots Water

Snack 2: Low fat greek yogurt Water

Dinner: Grilled chicken wrap with whole wheat tortilla 2 tbsps low fat sour cream 6 small celery sticks

Before Bed Snack: 2 cups almond milk

Meal Plan 4

Breakfast: 3 egg whites 1 cup regular oatmeal 1 whole fruit (banana, apple, pear, peach) Water

Snack: Protein shake Water

Lunch: 1 cup low fat tuna fish salad 3 slices of low fat cheese Water

Snack 2: 1 whole fruit (banana, apple, pear, peach) Water

Dinner: Grilled Chicken Breast 1 cup brown rice 1 half cup of grilled mushrooms

Before Bed Snack: 2 cups almond milk

Meal Plan 5

Breakfast: 3 egg whites I low fat Greek yogurt 1 whole fruit (banana, apple, pear, peach) Water

Snack: Protein shake Water

Lunch: 8 whole wheat low fat crackers 2 Tablespoons of low fat peanut butter 10 baby carrots Water

Snack 2: 1 low fat Greek yogurt 1 whole fruit (banana, apple, pear, peach) Water

Dinner: 1 cup of low fat tuna salad 2 cup skim milk 10 small celery sticks 2 Tablespoons of low fat peanut butter

Before Bed Snack: ½ cup of protein shake

Meal Plan 6

Breakfast: 3 egg whites I low fat Greek yogurt 1 whole fruit (banana, apple, pear, peach) Water

Snack: Protein shake Water

Lunch: 10 whole wheat low fat crackers 8 small celery sticks 1 half fruit (banana, apple pear, peach) Water

Snack 2: 1 half fruit 1 low fat Greek yogurt Water

Dinner: Grilled salmon 1 cup black beans 1 cup yellow rice
1/2 cup hominy

Before Bed Snack: 2 cups skim milk

Meal Plan 7

Breakfast: 3 egg whites I low fat Greek yogurt Water

Snack: Protein shake 1 half banana (the other part from the morning breakfast) Water

Lunch: 1 cup low fat chicken salad 1 cup spinach 10 small celery sticks Water

Snack 2: 2 cups almond milk
1 whole fruit (banana, apple, pear, peach) Water

Dinner: 1 cup turkey 1 cup black beans
1 whole wheat low fat tortilla
1 cup
2 cups vegetable soup

2 cups almond milk

Before Bed Snack: 1 low fat greek yogurt…...

Similar Documents

Premium Essay

Homecooked Meals vs Fast Food Meals food meals for home-cooked dishes will pay off in the long run. Lack of Nutritional Variety One key advantage that home-cooked meals have over fast food is nutritional variety. When you prepare meals at home, you're more likely to include foods from different groups, such as a protein source, vegetable and carb source. While fast food restaurants have improved their offerings to include veggies, fruits and dairy, many people still choose burgers, fried chicken and fries, providing little nutritional benefits. A 2004 study in the "Journal of the American College of Nutrition" found that survey respondents who ate fast food had lower consumptions of healthy picks, including milk and fruits. Getting Have Healthy Hair? New Clear Men With Active Charchol For Deep Clean Zero Dandruff Sponsored Links Sodium Intake You are in control of what goes into your food when you cook meals from scratch -- and watching your salt intake is important. Meals from fast food restaurants, however, are often loaded with sodium. In fact, 57 percent of meals contain more than 1,500 mg of salt, according to a study of major fast food chains published in 2010 in the "Archives of Internal Medicine." In addition, 20 percent of these meals surpassed 2,300 mg, which is the recommended maximum of daily salt consumption. Excessive sodium intake is associated with high blood pressure, kidney problems and cardiovascular conditions. Weight Gain Building home-cooked meals......

Words: 486 - Pages: 2

Premium Essay

Homecook Meal

...Then a current the risk for the development for diseases and condition, such as diabetes, high blood, arthritis, and heart disease it the number one killer in the United States. The common cause of heart disease is the narrowing or blockage of the coronary arteries .Food that contain high level of saturated or tran fats. , have an effect on your heart over time casing it to clog.Understanding nutritional value is very important. Because it tell us what food is made of and its impact on the body. Home cook meals are generally considered healthier than fast food meal. Home cook meal contains a high nutritional value which is good for our body health. Home cook meals with high nutritional value is good for our health. It has uniforms of nutrients and high vitamin values. Also you can calculate your nutritional value for your home cook meals to make sure you are receiving the proper among. But on the other hand fast food meal contains very low nutritional value. Fast food meals typically contain high levels of calories, saturated fat, sugar, a...

Words: 325 - Pages: 2

Premium Essay


...Name: Nguyễn Thành Danh ESSAY Class: EAP1640C ID:512101213 Topic: Encourage a person to stop eating junk food Nowaday, each person have not normal meal. They usually eat your meals and eat more junk food that has a lot of energy such as fast food, sweets such as ice cream, candy, donuts, and prepackaged treats, soda, and potato chips, among many others. So, junk food became popular in the developed countries. It became the eating habits of many people, because many people think it tastes great, fast, and convenient. However, junk food has a significant impact on human health. It affects a serious way, because it is the cause of health problems. First, the effect of eating junk food is energy imbalances. Many people skip breakfast or other meals of the day, choosing for a quick meal instead of eating a perfectly meal. Junk food is cause of increase energy levels, which people like, but then energy levels will quickly decrease. It makes the body lacks the energy suddenly and rapidly declining. In addition, continuous increase or decrease energy levels make for mood instability and make it difficult to get enough sleep at night. Thus, junk food causes energy imbalances in the body. Furthermore, the effects of junk food is healthy, because most junk food are mostly sugar, salt, flour, fat, and more dangerous that is saturated fat which is the main cause of obesity. People who eat a lot of junk food tend to gain weight quickly, which can lead to obesity over time.......

Words: 571 - Pages: 3

Free Essay

Two Meals

...Course & Section: SC300 – 16 Unit: 6 Date: April 5, 2012 My Two Meals I chose to research what I had for breakfast and lunch as my two meals to show the impact on our world from an ecological and economic perspective. Today my breakfast consists of two slices of whole grain toast, an omelet made with egg white, a cup of low-fat yoghurt with fruit topping, and a (60z) glass of Tropical Fruit Smoothie from Tropical Smoothie Cafe. For lunch I had Turkey quesadilla on whole-wheat tortillas and bottle water. Countries of origin: Whole grain Bread: Neena, WI Egg White: Jackson, MS Dannon Yoghurt: Minster, OH Tropical Fruit Smoothie: Destin, FL Turkey Quesadilla: East Springs, TX I purchased all of the products from Food Lion grocery store: The chain of events that took the product to get from the farm/laboratory to my table: Whole wheat bread- Once harvested, the wheat is milled and turned into flour. The basic process involves mixing of ingredients until the flour is converted into a stiff paste or dough, followed by baking the dough into a loaf. This is followed by the measurement of ingredients, mixing and kneading them properly, fermentation, baking and then cooling it. Egg White - The hatchery houses a flock of thousands of chickens. When the hens are ready to lay, they seek shelter in the coop. The eggs are collected from the coops, washed thoroughly and are positioned onto a conveyor belt. This conveyor is the beginning of a systemized......

Words: 982 - Pages: 4

Premium Essay

A Home Cooked Memorable Meal

...A Home cooked memorable Meal When is the last time that you enjoyed sharing a good meal that you cooked with that someone special? Many of us can make a dish or meal that tastes good or even great but very few can make meals that are both enjoyable and memorable. Why is that? Some dishes taste great, some dishes look great but very few look and taste great, and even fewer are made in someone’s home. Wouldn’t it be awesome to share a marvelous dinner with that someone special; one that will be remember long after the day is gone. By following a few simple steps, and using imagination a fantastic home cooked meal can be had that will be fondly remembered for decades. The first thing to focus on is to research the type/s of food and drinks both diners will enjoy, the environment/s that brings out importance or comfort and a specific time for the meal. Look for what types of foods both diners like. The meat, vegetables, breads, and what kind of drinks. This does not show what to choose, or how to cook the meal as there are many wonderful recipes that can be found online. Instead I will be showing how to put your dining experience together. For this example I will use one of my favorite meals. I start with bruschetta and a Cesar salad followed by a thinly sliced roast beef covered in a spicy bouillabaisse, with whole green beans, potatoes au gratin served with freshly baked black forest bread and a lightly chilled Brazilian red wine. Next look for a place that both diner enjoy.......

Words: 699 - Pages: 3

Free Essay

Meal Experience

...Meal experience and Guest loyalty in Zimbabwean hotel restaurants. By Emmanuel Gwata [pic] Department of Tourism and Hospitality Supervisor: Mrs. Nyarota Introduction Background Eating out has become a norm amongst many people’s lifestyles. People eat out for various purposes and this can be out of necessity, enjoyment and even for pleasure Warde and Martens (2000). As a result of the prevailing high demand, the hospitality industry has now been characterised by ever growing competition and increasing commoditisation of service, Pine and Gilmore (1999). Guests are becoming more sophisticated consumers with a very wide range of expectations, choices, perceptions and value for money and this has become a challenge to service providers such as restaurants who plays a role of offering a service by way of serving them food and beverages. A restaurant is an establishment that serves the customers with prepared food and beverages to order, to be consumed on the premises. Thus there is need for restaurants to provide excellent but less costly service, which surpasses the expectations of customers. A restaurant that excels in offering a quality memorable experience creates its superiority and competitive advantage in the industry. Canadian tourism commission (2004). A meal experience is a complete product that a restaurant can deliver to a guest. A meal experience is said to be the time from which the guest enters the restaurant up until the time he leaves......

Words: 1142 - Pages: 5

Premium Essay

Meal Experience

...The meal experience Introduction The assignment I will be doing will be about a recent meal experience I had in an establishment. I recently went for a meal in a local brasserie situated in my town I will be discussing the intangible and tangible factors that influenced my meal experience. Reason for choice The reason I chose to carry out my assignment on this particular meal experience is because it is the most recent meal I have been out for in a long time and I heard from a number of sources that the restaurant was a great place to eat and it had got great reviews on trip advisor so I decided to give it a try. Also it is the only restaurant I have actually been out for a meal in during the last two years. Booking I planned to go for meal one Tuesday night with my other half, so I rang the restaurant to book a table for two. A young woman answered the phone pleasantly and asked if she could help me. I then asked her if I could book a table for two at 7:30pm. She then responded politely saying “you can of course. The table will be ready for you at 7:30, is there anything else I can help you with?” I responded to her question saying “no that is perfect thank you very much.” I found the woman on the phone very polite and she made me feel very relaxed and comfortable on the phone. So I can say the booking was a success The restaurant is a casual dining restaurant so we didn’t have to wear anything specific or even book a table but I did anyway just to be......

Words: 1232 - Pages: 5

Premium Essay

Meal Timing

...It has been long hypothesized that the frequency and timing of meals eaten, or more specifically protein, determine body composition. It is common to hear fitness enthusiasts ranting and raving about eating every two to three hours in order to “stoke the metabolism” and spread protein intake throughout the day. With the fitness industry becoming more popular, the scientific community has become more open to investigating these claims. While the mainstream “bodybuilding” side tends to believe in anecdotal evidence over science, new research is showing that it may not be necessary to pre-cook six or seven meals and carry them around all day. According to this new research the most important factor in body composition is not meal timing or frequency, but the overall consumption of food averaged out for multiple days. One of the most stressed ideas in bodybuilding or fitness is to make sure and eat protein within a certain “anabolic window” after exercise. It is speculated that this myth was perpetuated by the supplement companies of the 90s trying to boost protein sales. Open any fitness magazine and one will see multiple advertisements on protein powder urging the consumer to constantly ingest protein to look like the bodybuilder in the ad. There are protein powders for the morning, for directly after a workout, and even “slow-acting” protein to ingest pre-bed. These are all barely legal marketing attempts based on nothing. “Protein timing is a popular dietary strategy......

Words: 547 - Pages: 3

Premium Essay

Georgia Southern Meal Plans

...all freshmen to purchase a meal plan to eat whatever, and whenever they want to. As great as that sounds, it also expensive. The typical meal plan for freshmen costs approximately $1700 a semester which equals out to $100 a week. Once a student becomes a sophomore, he or she is not required to purchase a meal plan. I find it as a problem because many students can't afford the meal plan for the buffet but they also can barely afford grocery money. Another problem that is caused when a student doesn’t have a meal plan is that some students miss lunch because they dont have meal plan. Personally, I have class at nine in the morning until about four or five in the evening. I do have a forty five minute break around noon but instead of going home to get some lunch, i just head to the library and study because I don’t have time to make food. If i had a meal plan, I would be able to stop at the dining hall and pick up something quick so i don’t starve myself everyday. One solution Georgia Southern could do is lower the price of a meal plan for students who can't afford the full meal plan. Many students are in college by pulling out loans or federal aid and that barely pays for the tuition and the housing that is due every semester. For most students, like myself, their parents cut them off from being supported which means the students have to go out and find a job and pay for everything on their own. Since most students won’t be able to afford a meal plan, and they have to go out......

Words: 1040 - Pages: 5

Free Essay

Meal Survey


Words: 252 - Pages: 2

Premium Essay

Mid Day Meals India the implementation of mid day meals in India. 2. AIM OF THE STUDY: An analytical study on the operational feasibility and challenges of providing mid day meals in India. 3. RATIONALE AND BACKGROUND FOR THE STUDY: The national program for nutritional support for primary children also known as the mid day meal program is one of the largest welfare programs in India and one of the only programs aimed at reducing hunger from the age group of 6-12 and increase the attendance in the primary education system. There are two models, which is the centralized model, and the decentralized model and it has been observed that most states are shifting towards the centralized approach; The program has been active since 1995 but there are still major cases of nutrition deficiency, anaemia, lack of vitamin A and iodine among many children in the country. (Rani & Sharma) A research work carried out by the centre for equity studies Delhi states that: - The drawbacks of the centralised approach include lack of employment, increased risk of food spoilage, no community participation, and lack of transparency; hence a research will be done to determine the effectiveness and viability of this approach and its comparison with the decentralized and handmade approach to food. (Natasha, 2010) 4. OUTLINES OF THE THEORY/IES UNDERPINNING YOUR RESEARCH: In 2004 the government initiated the mid day meals program to provide meals to primary school children, the......

Words: 805 - Pages: 4

Premium Essay

Meal Planning

...problem in America’s fast paced life. We are too busy to cook meals three times a day for our children or often times we are uneducated on proper nutrition. I believe a great solution to this problem would be first requiring parents to take a short informative nutrition class maybe including some handouts on the importance of a proper diet for children. Many Americans today are single parents or work two jobs, long hours, or are just too busy with life’s other problems. A great alternative to this would be meal planning. Healthy meal planning can help reduce child obesity because it saves time, creates healthy eating habits, and will provide proper nutrition for your child when prepared correctly. Healthy meal planning can save you tons of time by preparing all your meals at once for the week instead of everyday. A good start would be to choose a day such as, Monday or Sunday. Once you have chosen a day you can start thinking of your meals for the week, make a grocery list and then go and make your purchases. This will also help to save you money buying in bulk is much cheaper than going to the grocery store every day or purchasing out meals. So many products today say they have reduced fat or low calories but, what they don’t tell you is what they replaced that with such as, added sugar or sodium. So it is extremely important to read the labels and compare brands when you are buying your groceries. Having these meals prepared is going to help you so much so now after work......

Words: 977 - Pages: 4

Premium Essay

Meal Experienc

... 55 Linear Regression Analysis……………………………… 56 3.8 Conclusion………………………………………………………………... 57 vii CHAPTER 4 DATA ANALYSIS 4.0 Introduction……………………………………………………………….. 58 4.1 Descriptive Analysis……………………………………………………… 58 4.1.1 Respondent Demographic Profile…………………………………. 58 Gender……………………………………………………. 59 Age Group……………………………………………….. 60 Level of Education……………………………………….. 61 Current Year of Study……………………………………. 62 Monthly Income (Include Pocket Money)……………….. 63 4.1.2 Respondent General Information………………………………….. 64 Preferred Chicken based Fast Food Restaurant………….. 64 Preferred Meal Time……………………………………... 65 Frequency of Visiting Fast Food Restaurant ……………. 66 Money Spent for a Meal in the Fast Food Restaurant …... 67 Reason to Dine in the Fast Food Restaurant …………….. 68 4.1.3 Descriptive Statistics…………...…………………………………. 69 4.2 Scale Measurement……………………………………………………….. 70 4.2.1 Internal Reliability Test………...…………………………………. 70 4.3 Inferential Analysis……………………………………………………….. 71 4.3.1 Pearson Correlation Analysis ………...…………………………... 71 4.3.2 Multiple Regression Analysis ………...…………………………... 72 4.3.3 Hypotheses Testing ………...…………………………………....... 74 4.3.4 Linear Regression Analysis ………...…………………………….. 75 4.3.5 Hypothesis Testing …..………...…………………………………. 76 4.4 Conclusion………………………………………………………………... 76 CHAPTER 5...

Words: 21105 - Pages: 85

Free Essay

Derby Meal Plan

...Week 4 – Meal Plan BREAKFAST Day One 1 egg 1 cup cooked oatmeal 1/2cup mixed berries mixed in Day Two 1 whole wheat pita 1 scrambled egg 1 ounce cheese 1 ounce ham ½ apple Day Three 1 whole wheat frozen waffle 1 tsp butter spread on all natural fruit jelly (read your label and get the kind with no sugar added) 1 cup low fat milk Day Four ¾ cup cottage cheese ¼ of a cantaloupe cubed 1 cup of strawberries ½ cup grapes small handful of almonds Day Five 1 egg fried in 1 tsp olive oil 1 slice swiss cheese on 1 whole wheat English muffin Day Six 1 eggfried in 1 tsp olive oil 1 slice swiss cheese on 1 whole wheat English muffin Day Seven ½ grapefruit 2 scrambled eggs 1 slice whole wheat bread with 1 tsp butter LUNCH Day One 5 ounces lean ground beef browned 1/4 cup corn kernels 1/2 cup salsa 1/2 cup cooked white kidney beans 9 Black olives, diced 1 whole wheat tortilla Day Two 4 ounces grilled chicken ½ cup red peppers ½ cup onions on a whole wheat tortilla Day Three 3 ounces turkey lunch meat ½ cup lettuce ½ cup tomatoes mayonnaise in 1 whole wheat pita Day Four 4 ounces browned lean ground beef 1 cup cooked whole wheat pasta 1 cup tomato sauce 1 cup broccoli sprinkle with parmesan cheese ½ apple Day Five 2 corn tortillas 3 ounces of seasoned ground meat (turkey or lean beef) 1 ounce cheese ½ tomato ¼ cup onion chopped lettuce 10 olives splash of Tabasco Day Six 4 ounces of......

Words: 570 - Pages: 3

Premium Essay

Happy Meals

...Regina Campbell Don Erskine 3/17/2008 Happy Meals: More than Just a Label Mornings were not always a struggle for Margaret James when it came to what she was going to eat. Throwing on whatever clothes were within reach, putting her hair back in a ponytail, slipping her feet into those over-used worn out sandals and driving two short blocks down to the local McDonalds to get a large number one. Yes, the one with the melted cheese that just oozes out of the side and those strips of bacon that if laid out on a paper towel they would leave long stretches of grease marks which would of course not be an appetizing picture considering her growling stomach and those hunger pains that have now overtaken her desire to eat right. That Sunday afternoon pizza has run its course and now something has to fill that void. Those were the days, the many days of speed and convenience over health and sensibility. That was ten years ago and now she doesn’t just have to worry about her own food needs, she now has the nutritional needs of her two young children to be concerned with. Margaret is a working mom and although she spends a great deal of that time on her feet at work at the Family Practice Clinic, she often thinks about getting a Happy Meal for the kids on her way home so she can begin letting Calgon take her away. However, she knows that she is ultimately responsible for what her young children eat. Working in health care has opened her eyes and made her discover a whole new world...

Words: 2008 - Pages: 9

Funda Profesional Ps4 Carcasa Silicona Para Mando Sony Playstation Dualshock 4 | Grimsby – Agent trop spécial | Jeepers Creepers 3 Jeepers Creepers 3 (2017) Horror, Mystery, ThrillerTaking place on the last day of the Creeper’s twenty-three-day feeding frenzy, as the skeptical Sergeant Tubbs teams up with a task force hellbent on destroying the Creeper for good. The Creeper fights back in gory glory as its enemies grow closer than ever before to learning the secret of its dark origins.