Keeping a Check Over Intake of Calories Rich Foods Proteins & Fat Five Days Meal Plan
Use a diet analysis program to analyze the 5-day menu plan that you submitted in Week 1. You can use any program that you like. A free program that will work well is MyFitnessPal. You can use their website or app for your device/phone. The App has some easier and better features and is recommended. You can complete the assignment by using the free version. There are several more features if you get a premium account.
Click here to review how to use MyFitnessPal for this assignment.
Create an account and input the 5 days of the plan that you designed for assignment #1 and run a nutrient report that summarizes the nutrient makeup of your planned diet. Identify by meal (breakfast, lunch, dinner, and snacks) There are more detailed instructions below for both the App version and the website version.
For this assignment, please submit a list of the average daily amounts of all of the nutrients/substances that are reported by the website/App. The daily report includes data for the following nutrients/substances:
Protein, Carbohydrates, Fiber, Sugars, Fat, Saturated fat, Polyunsaturated fat, Monounsaturated fat, Trans fat, Cholesterol, Sodium, Potassium, Vitamin A, Vitamin C, and Calcium Iron.
For each nutrient/substance, list the recommended intake and identify if you are low, good, or high compared to that specific nutrient/substance. Then discuss each nutrient/substance and create solutions on how to change the diet to get the nutrients closer to the recommended intake values. For example, if it shows your potassium is low, you can suggest adding more legumes and sweet potatoes to your diet.
Please identify the sources that you used to determine the recommendation(s).
The Assignment 1 is posted below
Monday First meal :Quaker rolled oats ½Cup 40g, Whey protein isolate 30g and 1 cup of water and ¾ (10)of blueberries
Second meal: Grilled Chicken breast (99g), Baked sweet potato (100g- 120g) 1(20fl oz) of water
Third meal: Grilled salmon (8oz) ½ cup of broccoli and ½ cup of zucchini. (20fl oz) of water
Fourth meal: Whey protein isolate (30g), 1 banana, 3TBSP(99g) of peanut butter (40fl oz) of water
Tuesday:
First meal: 3egg whites, (2oz) sausage patties,2 slices of sourdough bread.
Seconded meal: (7oz)Grilled Salmon with ½ cup steamed vegetables with baked sweet potato.1 (12OZ) of water.
Third meal: Whey protein isolate (30g), 1 banana, 3TBSP(99g) of peanut butter (40fl oz) of water
Wednesday:
First meal: 3egg whites, (2oz) sausage patties,2 slices of sourdough bread.
Second meal:rotisserie style 6in chicken sub on multigrain. (subway)1(20fl oz) of water
Third meal: Whey protein isolate (30g), 1 banana, 3TBSP(99g) of peanut butter (20fl oz) of water
Thursday :First meal: 3egg whites, (2oz) sausage patties,2 slices of sourdough bread.
Second meal: 4oz tuna ¾ cup of celery and yellow onion. 2 tsp of may and 3 leaf lettuce leaves.
Third meal: Caesar salad 3 cups, 6oz of grilled chicken, 2 Tsp of fat free ranch.
Fourth meal: Whey protein isolate (30g), 1 banana, 3TBSP(99g) of peanut butter (40fl oz) of water
Friday:3 First meal: scrambled eggs, (2oz) sausage patties,2 slices of sourdough bread.
Second meal: (7oz)Grilled Salmon with ½ cup steamed vegetables. 2 cups of water with lemon.
Third meal: Whey protein isolate (30g), 1 banana, 3TBSP(99g) of peanut butter (40fl oz) of water.
Saturday: first meal Quaker rolled oats ½Cup 40g, Whey protein isolate 30g and 1 cup of water and ¾ (10)of blueberries
Second meal: Caesar salad 3 cups, 6oz of grilled chicken, 2 Tsp of fat free ranch.
Grilled salmon (8oz) ½ cup of broccoli and ½ cup of zucchini. (20fl oz) of water
Sunday: first meal: Whey protein isolate (30g), 1 banana, 3TBSP(99g) of peanut butter (40fl oz) of water
Second meal:
3egg whites, (2oz) sausage patties,2 slices of sourdough bread.
Third meal:2 ½ rotisserie chicken breast (200g), 1 cup of green giant steamers mixed vegetable medley, 1(20fl oz) of water.
