Meal Food Quantity Main Nutrients
Eggs on pan- Real image I ate 4 eggs the other 2 were Carbohydrates- Protein - Fat
eaten by my sister and 4 eggs
Breakfast equals roughly 288 calories,
20g of fat and 24g of protein.
At school, I had an apple, an orange, some Apple: About 95 calories
nuts, and a small packet of chips for a snack. Orange: About 62 calories
Nuts: 15-20 almond nuts About
Snack 100-150 calories.
Small packet of chips About
150 calories
Roughly 300-400 calories
Chicken wrap
Lunch
Vitamins A, d, e, b12, b2, b9.
Minerals- Iron and Phosphorus.
snack includes carbohydrates,
Fiber, vitamin C, and potassium
from both the apple and the
orange, along with protein, fat
(mostly unsaturated),
carbohydrates, Fiber vitamin E,
and magnesium from the nuts.
Additionally, the small packet of
chips contributes
carbohydrates, fat, protein, and
sodium.
Protein: Chicken is a rich source
of protein, which is essential for
muscle repair and growth.
Carbohydrates: Wraps typically
contain carbohydrates from the
flour used to make the wrap.
Fiber: Lettuce and tomatoes are
good sources of dietary Fiber,
which is important for digestive
health.
Vitamins and Minerals: Lettuce
and tomatoes are also rich in
 vitamins and minerals such as
vitamin C, vitamin K, folate, and
potassium.

Snack The apple contributes fiber, vitamin C,

95 (apple) + 62 vitamin K, and potassium, supporting
(orange) + 46 digestive health, immune function, and
(kiwi) + 46 heart health. The orange provides vitamin
(watermelon) = C, fiber, folate, and potassium, promoting
249 calories immune function, digestion, and nerve
health. Kiwi adds vitamin C, fiber, vitamin
K, and potassium, supporting immune
function, digestive health, and bone
health. Lastly, the watermelon contributes
water, vitamin C, vitamin A, and lycopene,
hydrating the body and promoting skin
health, vision, and antioxidant protection.

Rice: Provides carbohydrates for

Rice: white rice contains
Dinner around 200 calories.
Meat: it can contribute
anywhere from 150 to 300
calories per serving.
energy, fiber for digestive
health, and B vitamins such as
niacin and thiamine for energy
metabolism.
Meat (e.g., lamb or chicken):
Contains protein for muscle
growth and repair, iron for
oxygen transport, vitamin B12
for neurological function, and
zinc for immune support.
Vegetables (such as carrots):
Rich in vitamin A for vision and
immune function, fiber for
digestive health, vitamin K for
blood clotting and bone health,
and potassium for heart health.