Indra 1

Kristoforus Deodato Indra

Joshua Blackburn
PHE 10
29 September 2015
3 Days Dietary Plan
Previously before this assignment, we had to calculate the amount of calories we took in
a day for every day in a week. Finding the result of my Body Mass Index (BMI), which is 17, I
appear to be underweight. I am underweight, but it is still considered a healthy weight. As a 15
year old boy who is moderately active in sports, I should be consuming at least 2149 calories per
day. To be able to gain at least 1/2 kilogram (kg) each week, I should be consuming around 2649
calories per day. Since my BMI is classified as underweight, my goal is to make a diet plan that
will cover my needs of 2649 calories per day in my daily life. I do not think that the calculator
will be that helpful because on a daily basis I am already consuming around 2700 calories. I
think the calculator did not take in other factors regarding on my daily calorie needs. I agree with
the BMI though, because I believe myself that my weight is in fact underweight. I hope that the
diet plan I am about to include will be able to make me reach my goal which is to gain weight.
For this dietary plan that I have created, it will really aid me in gaining weight if I follow
this plan thoroughly and properly. First, the dietary plan successfully covers what I need over the
course of needing my daily calorie needs. I had a problem with my weight, which was
underweight, and with my plan theoretically I should be able to gain weight healthily. This is
because the amount of carbohydrates and fats I consume are around the amount of calories I need
to gain kg a week. Some slightly exceed 2649 calories a day while some also is below 2649
calories by just a bit.
For my plan, there is 1 day that does not meet the goal of my calories which is the 1st day.
It only reaches 2566 calories but it is still above the amount of calories to maintain my weight, so
I am still gaining weight if I follow the 1st day. Both 2nd and 3rd days are above the 2700 calories
goal but it does not go overboard, which is fine. The amount of fats for all days exceeds my goal

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but for me it is alright because I am underweight and I would need the extra fat. My goal for fat
is 69g, but the plan for 3 days exceed 80g which I think would not have a big impact. With the
increase in calories, carbs, and fats, I should be able to reach the healthy range in the BMI. If I
follow the plan correctly, being underweight wont stay for long.
The plan might seem unhealthy because of the amount of fats that exceed the goal, but
there are other foods in the plan that balances the consumption. Potential health benefits in my
plan would be great consumption of calcium. There is a lot of milk on the plan and milk not only
provides fat, but has calcium which is good for your bones.
Going through a three day process plan on gaining weight was able to make me aware of
the foods that are quite high in calories so that I would be able to gain weight. The importance of
me gaining weight was to stay healthy and be healthy in the BMI range. This plan also teaches
me on how to stay healthy which would have a higher chance of preventing diseases.

Day 1
Food Item and

Calories

Carbohydrates

Fat

Protein

Serving size
White bread, crust

290

12.8g

3.2g

9g

317.5

24.5g

18g

16g

442

52g

10g

24g

not eaten (2 slices)

with cheddar cheese
(2 slices)
Powdered milk (
cup)
Rice (1 cup) with

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roasted chicken
drumstick (1
drumstick with skin)
and spinach (1 cup)
Snickers (1 serving,

229

30g

11g

3.2g

340.5

25g

10.3g

20.5g

meat (50 grams)

1 can of Sprite

146

37g

N/A

N/A

Spaghettios

202

40g

1.5g

7g

& Cheese (1 serving)

Snickers (1 serving,
229

30g

11g

3.2g

1.66 oz bar)
Cooked egg noodles
(1 cup) with chicken

Spaghetti in Tomato

1.66 oz bar)
2 servings 1 cup of

274

32g

14g

4.6g

ice cream, vanilla

Milo powdered milk

96

16.4g

2.5g

2g

*2700

*350 g

*69 g

*100 g

2566/2700
95%

299.7g/320g
93.6%

81.5g/69g
118%

89.5g/100g
89.5%

(3 tbsp)
Goals for
Calories/Carbs
Percentages of Goals
for Calories/Carbs

Day 2

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Food Item and

Calories

Carbohydrates

Fat

Protein

Serving size
White bread, crust

290

12.8g

3.2g

9g

317.5

24.5g

18g

16g

338

44g

5.2g

5.8g

229

30g

11g

3.2g

340.5

25g

10.3g

20.5g

100

26g

N/A

N/A

Ramen noodle soup

600

70g

20g

20g

with pork
Snickers (1 serving,

229

30g

11g

3.2g

254

34g

9.8g

6.8g

not eaten (2 slices)

with cheddar cheese
(2 slices)
Powdered milk (
cup)
Paratha bread (1
piece) with
mozzarella cheese (1
slice)
Snickers (1 serving,
1.66 oz bar)
Cooked egg noodles
(1 cup) with chicken
meat (50 grams)
1 bottle of Futami 17
Green Tea Lychee

1.66 oz bar)
2 servings 1 cup of
ice cream, light
chocolate

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Milo powdered milk

96

16.4g

2.5g

2g

*2700

*350 g

*69 g

*100 g

2794/2700
103.5%

312g/320g
97.7%

91g/69g
131%

86.5g/100g
86.5%

Food Item and

Calories

Carbohydrates

Fat

Protein

Serving size
Paratha bread (1

338

44g

5.2g

5.8g

317.5

24.5g

18g

16g

Ramen noodle soup

600

70g

20g

20g

with pork
Snickers (1 serving,

229

30g

11g

3.2g

225

59g

0.6g

2.1g

(1 fruit)
1 can of Sprite

146

37g

N/A

N/A

Tori Nabe (Japanese

452.4

48.6g

8.1g

47.1g

(3 tbsp)
Goals for
Calories/Carbs
Percentages of Goals
for Calories/Carbs

Day 3

piece) with
mozzarella cheese (1
slice)
Powdered milk (
cup)

1.66 oz bar)
Apple (1 fruit)
orange (1 fruit), pear

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Veggie Hot Pot) (1
serving)
Snickers (1 serving,

229

30g

11g

3.2g

222

32g

8.9g

3.8g

strawberry
Milo powdered milk

96

16.4g

2.5g

2g

(3 tbsp)
Goals for

*2700

*350 g

*69 g

*100 g

2921.9/2700
108%

391.5g/350g
111.8%

85.3g/69g
123%

103.2g/100g
103.2%

1.66 oz bar)
2 servings 1 cup of
ice cream,

Calories/Carbs
Percentages of Goals
for Calories/Carbs