2/6/2019

7 Day Meal Plan

PE Assignment

Dhaneanne Marie L. Chan

BSN 1A
 7 Day Meal Plan
Monday Tuesday
(1,200 calories) (1,200 calories)

after waking up: after waking up:

hot water with half squeezed lemon hot water with half squeezed lemon

breakfast: breakfast:
1 cup special K, 1 Banana, 2 tbsp greek 1 scrambled egg, 1 slice bacon, 1 cup of
yoghurt, 5 almonds (sliced), Herbal tea melon balls, 1 cup of green tea

snack: snack:
1 date, oatmeal and walnut ball, ice water 1 cup fat-free milk
with kemon
lunch:
lunch: 1 cup turkey chili, 1 serving fresh apple,
baked chicken breast, 1 cup steamed 1 slice of bread with a pat of butter
vegetables, ½ cup cooked brown rice, herbal
tea snack:
water
snack:
celery with home-made low-fat hommus dinner:
2 cups of tossed mixed salad, 1 cup diet
dinner: soda, 1 portion of grilled salmon
Grilled salmon, ½ cup quinoa, 1 cup steamed
vegetables, herbal tea

Wednesday Thursday
(1,200 calories) (1,200 calories)

after waking up: after waking up:

 hot water with half squeezed lemon hot water with half squeezed lemon

breakfast: breakfast:
2 tbsp maple syrup, 1 pat butter, 1 cup 1 banana, 1 cup fat-free milk, 3/4 cup of
mixed fruits, 2 pcs low-fat whole wheat bran flakes
waffles
snack:
snack: Handful of nuts
handful of nuts
lunch:
lunch: 12 oz diet soda,1oz of lite mayonnaise, 3
3 slices white bread, 100 grams of roast slices white bread, 1 cup mixed fruits, 2
beef, sliced tomato and lettuce, 1 cup slices roast beef, sliced tomato and
mixed fruit lettuce

snack: snack:
1 medium sized peach, 1 big pear 10 almonds

dinner: dinner:
3 cups of steamed spinach, 5 medium-sized ½ cup tomato sauce, 1 cup cooked pasta,
steamed shrimps, 1 piece of chocolate fudge small serving of tossed salad w. 2 tbsp of
lite dressing, water, 1 tbsp grated cheese

Friday Saturday
(1,200 calories) (1,200 calories)

after waking up: after waking up:

hot water with half squeezed lemon hot water with half squeezed lemon

breakfast: breakfast:
½ banana, 1 black coffee or tea, 1 cup of 2 tbsp maple syrup, 1 pat of butter, 1
bran cereal with 8 oz trim milk (2%), water glass of water, 1 cup mixed fruits, 1 low-
fat whole wheat waffles
 snack:
1 medium sized peach snack:
1 banana and almond butter
lunch:
sliced tomato and lettuce, 2 slices wheat lunch:
bread, 0.5oz of lite mayonnaise,1 cup mixed 1 medium baked potato, 1 cup of green tea
fruit, 2 slices of roast beef
snack:
snack: 1 small apple
11 almonds
dinner:
dinner: 2 broiled lam chops, 1 cup of steamed
1 cup cooked pasta, 1 small serving of broccoli, 1 cup cooked carrots, 1 cup green
tossed salad with 2 tbsp of lite dressing, tea
½ cup tomato sauce, water, 1 tbsp grated
cheese

Sunday
(1,200 calories)

after waking up:

hot water with half squeezed lemon

breakfast:
1 cup special K, 1 Banana, 2 tbsp greek
yoghurt, 5 almonds (sliced), Herbal tea

snack:
1 date, oatmeal and walnut ball, ice water
with kemon

lunch:
baked chicken breast, 1 cup steamed
vegetables, ½ cup cooked brown rice,
herbal tea

snack:
celery with home-made low-fat hommus

dinner:
Grilled salmon, ½ cup quinoa, 1 cup
steamed vegetables, herbal tea