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    Nutrition 201: 10 Days Challenge Program

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    itsmeaya
    Cassandra's goal for the 10 day nutrition program is to maintain her weight of 48 kgs while staying fit and healthy. The summary provides a breakdown of her daily calorie intake over the course of the program. Each day consists of meals like oatmeal, rice, fish, and fruits along with estimated calorie counts. Her total daily calorie intake ranges from 1,800 to 1,900 calories in order to meet her maintenance requirement of 1,800 calories.

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    Nutrition 201: 10 Days Challenge Program

    Uploaded by

    itsmeaya
    32 views5 pages
    Cassandra's goal for the 10 day nutrition program is to maintain her weight of 48 kgs while staying fit and healthy. The summary provides a breakdown of her daily calorie intake over the course of the program. Each day consists of meals like oatmeal, rice, fish, and fruits along with estimated calorie counts. Her total daily calorie intake ranges from 1,800 to 1,900 calories in order to meet her maintenance requirement of 1,800 calories.

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    nutrition

    Original Title

    Nutrition 201

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    Cassandra's goal for the 10 day nutrition program is to maintain her weight of 48 kgs while staying fit and healthy. The summary provides a breakdown of her daily calorie intake over the course of the program. Each day consists of meals like oatmeal, rice, fish, and fruits along with estimated calorie counts. Her total daily calorie intake ranges from 1,800 to 1,900 calories in order to meet her maintenance requirement of 1,800 calories.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    32 views5 pages

    Nutrition 201: 10 Days Challenge Program

    Uploaded by

    itsmeaya
    Cassandra's goal for the 10 day nutrition program is to maintain her weight of 48 kgs while staying fit and healthy. The summary provides a breakdown of her daily calorie intake over the course of the program. Each day consists of meals like oatmeal, rice, fish, and fruits along with estimated calorie counts. Her total daily calorie intake ranges from 1,800 to 1,900 calories in order to meet her maintenance requirement of 1,800 calories.

    Copyright:

    © All Rights Reserved
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    of 5

    NUTRITION 201

    Name: Cassandra Mae M. Valderrama


    BMR: 1,037 Cal
    Age: 18 years old
    Ideal Body Weight: 47.3 kgs
    Pre-weight: 48 kgs
    Program: Maintain
    Calorie Requirement: 1,800 Cal
    Goal: My goal for this program is to remain fit and healthy while still enjoying my
    food.

    10 Days Challenge Program


    Day 1
    Breakfast

    Snacks

    Lunch

    Snacks
    Dinner
    Midnight snack

    Day 2
    Breakfast
    Snacks
    Lunch

    Ampalaya w/ egg (170


    cal) +
    cup of rice (163) +
    water (0)
    1 serve Banana cake
    (195) + 1 cup of Milk
    (100)
    Pinakbet (184) + 1 cup
    rice (325) + orange
    juice (95)
    1 serve Potato Mojos
    (150) + water (0)
    1 cup rice (325) + 1
    serve Grilled Fish (123)
    1 apple (56)
    Total Calories:

    1 Chicken (220) + 1 cup


    rice (325) + water (0)
    1 Cheese Bread (130) +
    1 cup of Milk (100)
    1 cup rice (325) +
    linutik (170) + 1 glass of
    orange juice (95)

    333 cal

    295 cal

    604 cal

    150 cal
    448 cal
    56 cal
    1,886 cal

    545 cal
    230 cal
    590 cal

    Snacks
    Dinner

    Snacks
    Day 3
    Breakfast

    Snacks
    Lunch

    Snacks

    Dinner

    Snacks

    Day 4
    Breakfast

    Snacks
    Lunch

    Snacks
    Dinner

    1 Oatmeal Cookies
    (112) + water (0)
    1 serve Fish Tinola (175)
    +
    cup rice (163) +
    water (0)
    1 apple (56)
    Total Calories:
    1 bowl Oatmeal (150) +
    2 slice Bread (120) + 1
    tbsp sugar (60)
    1 Banana (95) + water
    (0)
    1 cup of rice (325) + 1
    fried fish (211) + water
    (0)
    1 serve Vegetable
    Lasagna (305) + water
    (0)
    cup of rice (163) + 1
    cup of chop suey (282)
    + 1 boiled egg (77)
    1 Apple (56)
    Total Calories:

    1 Banana (95) + 1 bowl


    oatmeal (150) + 1 tbsp
    sugar (60) + 1 boiled
    egg (77) + water (0)
    1 skyflakes (120) + 1
    cup of milk (100)
    1 cup of rice (325) + 1
    chicken (220) + water
    (0)
    1 skyflakes (120) +
    water (0)
    1 cup of rice (325) + 1
    serve fish tinola (175) +

    112 cal
    338 cal

    56 cal
    1,871 cal
    330 cal

    95 cal
    536 cal

    305 cal

    522 cal

    56 cal
    1,844 cal

    382 cal

    220 cal
    545 cal

    120 cal
    500 cal

    Snacks

    Day 5
    Breakfast

    Snacks
    Lunch

    Snacks
    Dinner
    Snacks

    Day 6
    Breakfast

    Snacks
    Lunch
    Snacks
    Dinner
    Snacks

    Day 7
    Breakfast

    water (0)
    Apple (56)
    Total Calories:

    2 serve of papaya (32)


    + 1 cup of rice (325) +
    1 fried egg (100) + 1
    fried fish (211) + water
    (0)
    1 glass of orange juice
    (95)
    1 cup of rice (325) +
    pinakbet (184) + water
    (0)
    Water (0) + 1 skyflakes
    (120)
    1 burger (325) + orange
    juice (95)
    1 Apple (56)
    Total Calories:

    56 cal
    1,823 cal

    668 cal

    95 cal
    509 cal

    120 cal
    420 cal
    56 cal
    1,868 cal

    Ampalaya w/ egg (170


    cal) +
    cup of rice (162) +
    water (0)
    1 skyflakes (120) + 1
    cup of milk (100)
    1 cup rice (325) + 1
    serve Grilled Fish (123)
    Water (0) + 1 skyflakes
    (120)
    1 cup of rice (365) + 1
    bowl of chop suey (282)
    Apple (56)
    Total Calories:

    332 cal

    56 cal
    1,823 cal

    1 cup oatmeal (150) + 1

    379 cal

    220 cal
    448 cal
    120 cal
    647 cal

    Snacks
    Lunch

    Snacks
    Dinner

    Snacks

    Day 8
    Breakfast

    Snacks

    Lunch

    Snacks
    Dinner

    Snacks

    Day 9
    Breakfast

    cup skim milk (45) + 1


    slice whole wheat bread
    (60) + 2 teaspoon
    margarine (68) + 1
    tablespoon jam (56) +
    water (0)
    Apple (56)
    1 cup of rice (325) + 1
    serve chop suey (282) +
    1 glass orange juice
    (95)
    1 banana Q (158) +
    water (0)
    1 cup rice (325) + 1
    fried fish (211) + water
    (0)
    1 Banana (95)
    Total Calories:

    1 bowl of Oatmeal (150)


    + 2 slice Bread (120) +
    water (0) + 1 boiled egg
    (77)
    1 serve Banana cake
    (195) + 1 cup of Milk
    (100)
    1 cup of rice (325) + 1
    serve of grilled fish
    (123) + water (0)
    10 pcs French fries
    (235)
    1 cup of rice (325) +
    pinakbet (184) + water
    (0)
    1 slice of papaya (32)
    Total Calories:

    1 Banana (95) + 1 bowl

    56 cal
    702 cal

    158 cal
    536 cal

    95 cal
    1,926 cal

    347 cal

    295 cal

    448 cal

    235 cal
    509 cal

    32 cal
    1,866 cal

    382 cal

    Snacks

    Lunch
    Snacks
    Dinner

    Snacks

    Day 10
    Breakfast

    Snacks

    Lunch

    Snacks

    Dinner

    Snacks

    oatmeal (150) + 1 tbsp


    sugar (60) + 1 boiled
    egg (77) + water (0)
    1 serve Banana cake
    (195) +1 oatmeal
    cookies (112) + 1 cup of
    Milk (100)
    1 cup of rice (162) + 1
    cup of chop suey (282)
    1 banana Q (158) +
    water (0)
    1 cup rice (325) + 1
    serve Grilled Fish (123)
    + water (0)
    1 slice of papaya (32)
    Total Calories:

    1 serve of papaya (32)


    + 1 cup of rice (325) +
    1 fried egg (100) + 1
    fried fish (211) + water
    (0)
    1 Oatmeal Cookies
    (112) + 1 cup of milk
    (100)
    cup of rice (163) + 1
    chicken (220) + water
    (0)
    1 Cheese Bread (130) +
    1 glass orange juice
    (95)
    cup of rice (163) + 1
    serve fish tinola (175) +
    water (0)
    Apple (56)
    Total Calories:

    407 cal

    444 cal
    158 cal
    448 cal

    32 cal
    1,871 cal

    668 cal

    212 cal

    383 cal

    225 cal

    338 cal

    56 cal
    1,882 cal

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