My Healthy Plate

SAMPLE MENU PLAN

*Below is my sample menu plan appropriate for my gender, age, height, weight and the kind of activity I do by calculating my BMR or Basal Metabolic Rate and identifying how many calories intake I need in a day. *Heres the suggested calorie intake appropriate for me according to www.freedieting.com

MAINTAINANCE : 1700 LOSE WEIGHT : 1300 MY MENU PLAN DAILY CALORIE INTAKE: 1300-1700

**You can calculate your own BMR or you can go to BMR online calculator to know how many calories you need daily .

DAY 1 Sunday Breakfast:

Eggs - Scrambled (whole egg), 1 cup 365

Bread White - Bread White, 2 Slice (23.7g)

116

Coffee - Instant, decaffeinated, 6 fl oz

Dole - 1 banana

110

Lunch:
Fish - Steamed Tilapia, Lightly Seasoned, 100 g 109

Tomatoes - Raw, 1 Medium

25

Rice - White, medium-grain, cooked, 1 cup

242

Snack:
Apples - Raw, without skin, 1 medium (2-3/4" dia) (approx 3 per lb) 61

Banana - Yellow Banana, 1 Banana

110

Quaker - Instant Oatmeal Plain, 0.5 cup

150

Dinner:
Rice - White, medium-grain, cooked, 0.5 cup 121

Homemade - Boiled Eggplant, 200 Grams

70

Kangkong Boiled, 1 cup

24

WATER CONSUMPTION : 8-10 glasses of water TOTAL CALORIES: 1,5078 DAY 1 NUTRIENTS ANALYSIS

Carbs 234 g

Fat 35 g

Protein 72 g

Sodium 1359 mg

Sugar 62

DAY 2Monday

Breakfast:
Coffee - Instant, decaffeinated, 6 fl oz 4

Banana - Raw, 1 medium

105

Apples - Raw, without skin, 1 medium

61

Quaker Oatmeal - Instant Oatmeal, Skim Milk, 1/2 cup

190

Lunch:

Rice - White, medium-grain, cooked, 1 cup

242

Baked - Chicken (Homecooked), 1/2 breast, bone and skin removed

142

String Beans - Steamed, 0.5 oz

Snack:

Homemade - Saba - Boiled Banana, 3 medium

243

Filipino Fnri - Kamote Cue, 100 g

239

Twinnings - Green Tea, 1 mug

Dinner:

Homecooked - Ginisang Mongo, 1 cup

82

Rice - Brown, medium-grain, cooked, 0.5 cup

109

WATER CONSUMPTION : 8-10 glasses of water TOTAL CALORIES: 1423 DAY 2 NUTRIENTS ANALYSIS

Carbs 262 g

Fat 18 g

Protein 49g

Sodium 354 mg

Sugar 61

DAY 3 Tuesday

Breakfast:

Eggs - Scrambled (whole egg), 1 cup

365

Bread White - Bread White, 2 Slice (23.7g)

116

Apples - Raw, with skin, 1 medium

72

Green Tea, 1 mug

Lunch:

Homemade - Chicken Curry With Vegetables, 1 serving

309

Rice - White, medium-grain, cooked, 1 cup

242

Snack:

Homemade - Tuna Spaghetti, 1 cup

280

Bread - Whole-wheat, toasted, 1 oz

78

Dinner:

Adobong Kangkong, 1 portion

84

Rice - Brown, medium-grain, cooked, 0.5 cup

109

WATER CONSUMPTION : 8-10 glasses of water TOTAL CALORIES: 1,656

DAY3 NUTRIENTS ANALYSIS

Carbs 200 g

Fat 51 g

Protein 95 g

Sodium 2031 mg

Sugar 30

DAY 4 Wednesday

Breakfast:

Dairy Fresh Skim Milk - Skim Milk, 1 cup

90

Homemade Pancakes With Syrup & Butter, 2 pancake

200

Lunch:

Rice - White, medium-grain, cooked, 1 cup

242

Pinakbet with some pork, 1 bowl

140

Snack:

Twinings Green Tea With Lemon, 1 mug

Homemade Oatmeal Raisin Cookie, 10 cookie

300

Dinner:

Homemade - Sinigang Na Bangus, 100 g

168

Rice - White, medium-grain, cooked, 1 cup

242

WATER CONSUMPTION : 8-10 glasses of water TOTAL CALORIES: 1,387

DAY 4 NUTRIENTS ANALYSIS

Carbs 120 g

Fat 1g

Protein 37 g

Sodium 328 mg

Sugar 12

DAY 5 Thursday Breakfast:

Sandwich Homemade - Chicken, Tomato, Cheddar Cheese, 1 sandwich

324

Folgers Brewed Coffee, 16 Oz

Lunch:

Home Made - Tonkatsu Rice, 1 plate

515

Plantains - Yellow Banana, 1 banana

218

Snack:

Sweet Potato - Boiled, 100 g

88

Twinings - Green Tea With Lemon, 1 mug

Dinner:

Tilapia - Grilled, 4 oz

144

Tomato, 182 g, Bagoon Fish Sauce 4 g

37

WATER CONSUMPTION : 8-10 glasses of water TOTAL CALORIES: 1,333 DAY5 NUTRIENTS ANALYSIS

Carbs 177 g

Fat 39 g

Protein 71 g

Sodium 1249 mg

Sugar 11

DAY 6 Friday Breakfast:

Homemade - Egg Vegetable Sandwich Whole Wheat Bread, 1 serving

47

Twinings - Green Tea With Lemon, 1 mug

Lunch:

Homemade Long Beans Sauted With Minced Chicken, 100 g

225

Plantains - Yellow Banana, 1 banana

218

Rice - White, medium-grain, cooked, 1 cup

242

Snack:

Homemade - Korean Kimchi Pancake, 1 serving

188

Dinner:

Adobong Pusit, 1 cup

121

Rice - Brown, medium-grain, cooked, 1 cup

218

WATER CONSUMPTION : 8-10 glasses of water TOTAL CALORIES: 1,687 DAY5 NUTRIENTS ANALYSIS

Carbs 259 g

Fat 41 g

Protein 72 g

Sodium 2185 mg

Sugar 18

DAY 7 Saturday Breakfast:

Folgers French Roast - Brewed Coffee, 16 Oz

Homemade Tuna Cucumber Sandwich, 1 sandwich

280

Lunch:

Sweet and Sour Chicken, 3/4 cup

300

242 Rice - White, medium-grain, cooked, 1 cup

Snack:

Lily - Lily's Coco Jam , 4 tbsp. (26 g)

360

Bread - Whole-wheat, 2 oz

139

Dinner:

Home Made - Vegetable Curry, 1 portion

150

Rice - Brown, medium-grain, cooked, 0.5 cup

109

Apples - Raw, with skin, 1 medium (2-3/4" dia) (approx 3 per lb)

72

WATER CONSUMPTION : 8-10 glasses of water TOTAL CALORIES:1,659 DAY 1 NUTRIENTS ANALYSIS

Carbs 247 g

Fat 38 g

Protein 46 g

Sodium 612 mg

Sugar 113

REFERENCE:

howstuffworks. How Many Calories Does Person Need Daily. Retrieved from. http://health.howstuffworks.com/wellness/food-nutrition/facts/question457.htm http://www.myfitnesspal.com/