ACKNOWLEDGEMENT

We would like to acknowledge the gift of life that God has

given us. For giving us the wisdom and healthy body to do this
project. We thank God for giving us our supportive and loving
family and friends who supported us all through this project.

I also want to acknowledge the team for such a brilliant and

useful invention of internet. It really helps us to make this project
without any hassle and for being useful on giving us information.

To our biology teacher, Mrs. Cerina Dagondon for letting us do

this project. Doing this project was such an honor for us because
this has given us the opportunity to know more about how we
should take care of our body and how we should change our
lifestyle for the better.

Last but not the least, to our team, thank you for our undying
cooperation and patience in doing this project. It’s well appreciated
and treasured.

Thank you and may God bless us all!

 INTRODUCTION

The enjoyment of food is one of life’s pleasures. Eating is about

more than satisfying hunger, it is a part of family life, social events
and celebrations. Having a variety of food helps to ensure that an
eating plan supplies all the nutrients you need, and it makes meals
more interesting.

Food is a source of nutrients or certain building blocks needed

for life and health. Healthy food choices help the body to stay
healthy; it improves the ability to do everyday tasks, improves
mental ability and overall sense of wellbeing. A healthy eating plan
provides the body with energy to function and helps prevent short
and long-term illnesses. To ensure a variety of food we all must eat
mixed meals. Mixed meals refer to a plate of food consisting of food
from at least two or more food groups. These are usually eaten
three times a day at breakfast, lunch and supper. Eating regular
mixed meals, of a similar size, is key to having a healthy eating
plan.

Nutrition is essential for growth and development, health and

wellbeing. Eating a healthy diet contributes to preventing future
illness and improving quality and length of life. Your nutritional
status is the state of your health as determined by what you eat.
There are several ways of assessing nutritional status, including
anthropometric, food intake and biochemical measurement

Eating a healthy, balanced diet is an important part of

maintaining good health and can help you feel your best. There is
good evidence that eating a healthy diet can reduce your risk of
obesity, diabetes, heart disease, stroke, osteoporosis and some
types of cancer. It’s important to eat a good diet not matter what
your age – there’s never a bad time to make some changes.
 OBJECTIVE

The main objective of this plan is to achieve a desired body

fitness and a healthy one. A healthy and stronger body that
everyone desires. This plan’s goal is to achieve:

 Maintaining a healthy and strong body.

 Demonstrate the nutritional facts that need to be learned by
the individuals.
 To manage and discipline on how to follow a healthy diet.
 Prevention from long-term illnesses.
 To lose weight.
 To be toned.
 SUMMARY

This dietary plan is composed of two-week meal plan and its

nutrition facts. This consist of healthy food to be consume for
fourteen days. This plan will be a guide for those who want their
body to be fit and want achieved a healthy body. This meal plan is
composed of breakfast, lunch, dinner and snack with only 1,200
calories that will lose upwards 4 pounds for only 2 weeks.

This dietary plan is helpful for those individuals who is

conscious to their body. This is the best guide to have a healthy
body with stronger and well-shaped body. The meals that will be
consume are quite delicious and will be enough to make you
energized and satisfied on what’s on your plate.

TABLE OF
CONTENTS
 ACKNOWLEDGEMENT

SUMMARY

INTRODUCTION

OBJECTIVES

ACTION PLAN

ACTION PLAN-DIETARY PLAN

Diets are often overly complicated and make it unrealistic for most
people to follow them. It’s not that hard to see results from a diet—but
it is hard to stick with a particular diet and maintain the results.
 That’s why we’ve created this guide. Stick with these realistic steps and
you can expect a healthier metabolism, more energy, more muscle, less fat,
increased testosterone, and—most important—a different mentality when it
comes to eating.

I have here the meal plan on how to have a healthy body and maintain
fitness. And at 1,200 calories, this meal plan will set you up to lose upwards of
4 pounds over the 2 weeks. The clean-eating meals and snacks in this plan will
have you feeling energized, satisfied and good about what's on your plate.

Day 1 Daily Totals: 1,214 calories, 60 g

Breakfast (287 calories)
• 1 3/4 cups Muesli with Raspberries
Clean-Eating Shopping Tip: When
buying muesli, look for a brand that
doesn't have added sugars, which take
away from the healthy goodness of this
whole-grain breakfast.
A.M. Snack (35 calories)
• 1 clementine
Lunch (360 calories)
• 4 cups White Bean & Veggie Salad
P.M. Snack (42 calories)
• 5 dried apricots
Dinner (489 calories)
• 1 cup Tangerine & Roasted Beet Salad
with Feta & Pistachios
• 1 serving Balsamic-Dijon Chicken
• 1 slice sprouted-grain bread, toasted
and drizzled with 1/2 tsp. olive oil.
Clean-Eating Shopping Tip: Use
sprouted-grain bread as your bread for
these next two weeks as it's made
without added sugars, unlike
many store-bought breads.
Meal-Prep Tip: Save 1 serving Balsamic-
Dijon Chicken (1/2 breast) for lunch of
Day 2.
protein, 145 g carbohydrates, 37 g
fiber, 48 g fat, 1,342 mg sodium.
 
Day 2
Breakfast (270 calories)
• 1 serving Avocado-Egg Toast
Clean-Eating Shopping Tip: If you plan
to top your egg toast with hot sauce,
look for a brand that's made without
added sugars. 
A.M. Snack (84 calories)
• 5 dried apricots
Lunch (342 calories)
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try
cucumbers and tomatoes)
• 1/2 Balsamic-Dijon Chicken breast
Combine ingredients and top salad with
1 Tbsp. each balsamic vinegar and olive
oil.
P.M. Snack (70 calories)
• 2 clementines
Dinner (439 calories)
• 1 3/4 cup Squash & Red Lentil Curry
• 1/2 cup Easy Brown Rice
Meal-Prep Tip: Save a 1/2 cup serving
of rice to have for dinner on Day 3.
Daily Totals: 1,206 calories, 60 g
protein, 139 g carbohydrates, 29 g
fiber, 47 g fat, 1,532 mg sodium.
 
Day 3
Breakfast (287 calories)
• 1 3/4 cups Muesli with Raspberries
A.M. Snack (162 calories)
• 1/2 cup unsalted dry-roasted
pistachios (measured in shell)
Lunch (326 calories)
• 1 3/4 cups Squash & Red Lentil
Curry
P.M. Snack (30 calories)
• 1 plum
Dinner (419 calories)
• 1 serving Poached Cod & Green Beans
with Pesto
• 1/2 cup Easy Brown Rice tossed with
1 tsp. olive oil and seasoned with a
pinch each salt & pepper.
Clean-Eating Shopping Tip: Look for a
pesto without added sugar or excess
sodium or make your own. Try Eating
Well’s Classic Basil Pesto.
Daily Totals: 1,225 calories, 61 g
protein, 152 g carbohydrates, 35 g
fiber, 49 g fat, 1,223 mg sodium.
 
Day 4
Breakfast (257 calories)
• 1/2 cup rolled oats, cooked in 1 cup
milk
• 1 medium plum, chopped
Cook oats and top with plum and a
pinch of cinnamon.
A.M. Snack (35 calories)
• 1 clementine
Lunch (325 calories)
• 1 serving Veggie & Hummus
Sandwich
Clean-Eating Shopping Tip: Double-
check the ingredient list on hummus to
make sure you're choosing one without
added sugars or excess sodium. You
can also try making your own.
EatingWell's Garlic Hummus is both
easy and delicious.
P.M. Snack (121 calories)
• 5 apricot halves
• 6 walnut halves
Dinner (458 calories)
• 1 serving Sheet-Pan Chicken &
Brussels Sprouts
• 1 1/2 cups mixed greens dressed with
2 tsp. each olive oil & balsamic vinegar
Daily Totals: 1,195 calories, 57 g
protein, 134 g carbohydrates, 28 g
fiber, 52 g fat, 1,221 mg sodium.
 
Day 5:
Breakfast (290 calories)
• 1 serving Peanut Butter-Banana
Cinnamon Toast
Clean-Eating Shopping Tip: When
choosing a store-bought peanut butter,
avoid brands with added sugars and
trans fats. Read more about choosing a
healthy peanut butter.
A.M. Snack (60 calories)
• 2 Tbsp. hummus
• 1/2 cup cucumber slices
Lunch (322 calories)
• 4 cups White Bean & Veggie Salad
P.M. Snack (111 calories)
• 1/4 cup unsalted dry-roasted
pistachios (measured in shell)
• 1 plum
Dinner (400 calories)
• 1 serving Roast Pork, Asparagus &
Cherry Tomato Bowl
Daily Totals: 1,221 calories, 58 g
protein, 136 g carbohydrates, 34 g
fiber, 55 g fat, 1,153 mg sodium.
 
Day 6:
Breakfast (257 calories)
• 1/2 cup rolled oats, cooked in 1 cup
milk
• 1 medium plum, chopped
Cook oats and top with plum and a
pinch of cinnamon.
A.M. Snack (67 calories)
• 8 dried apricots
Lunch (325 calories)
• 1 serving Veggie & Hummus
Sandwich
P.M. Snack (96 calories)
• 1 plum
• 5 walnut halves
Dinner (438 calories)
• 1 serving Stuffed Peppers
• 2 cups mixed greens dressed with 2
tsp. each olive oil & vinegar
Daily Totals: 1,184 calories, 55 g
protein, 146 g carbohydrates, 29 g
fiber, 48 g fat, 875 mg sodium.
 
Day 7:
Breakfast (307 calories)
• 2 cups Jason Mraz's Avocado Green
Smoothie
A.M. Snack (35 calories)
• 1 clementine
Lunch (352 calories)
• 2 1/4 cup Tomato, Cucumber &
White-Bean Salad with Basil Vinaigrette
• 1 slice sprouted-grain bread, toasted
and topped with 1 Tbsp. hummus
Meal-Prep Tip: Save a serving of
the Tomato, Cucumber & White-Bean
Salad with Basil Vinaigrette to have for
lunch on Day 10.
P.M. Snack (30 calories)
• 1 plum
Dinner (490 calories)
• 2 1/2 cups Mexican Cabbage Soup
• 2 cups No-Cook Black Bean Salad
Meal-Prep Tip: Save a 1-cup serving of
the No-Cook Black Bean Salad to have
for lunch on Day 9. Store the dressing
separately and wait to add until ready
to eat. Pack up 2 servings of
the Mexican Cabbage Soup to have for
lunch on Days 9 & 12.
Daily Totals: 1,214 calories, 35 g
protein, 163 g carbohydrates, 48 g
fiber, 55 g fat, 1,365 mg sodium.
 
Day 8
Breakfast (338 calories)
• 1 serving Scrambled Eggs with
Vegetables
A.M. Snack (93 calories)
• 3 Tbsp. hummus
• 1 cup sliced cucumber
Lunch (351 calories)
• 1 serving Avocado-Egg Salad
Sandwich
P.M. Snack (30 calories)
• 1 plum
Dinner (301 calories)
• 1 serving Greek Kale Salad with
Quinoa & Chicken
Meal-Prep Tip: Make a batch of
the Meal-Prep Sheet-Pan Chicken
Thighs and Basic Quinoa to us in
the Greek Kale Salad with Quinoa &
Chicken recipe. This way, you'll have
leftover chicken and quinoa to use
during the week.
Evening Snack (102 calories)
• 1 serving Broiled Mango
Daily Totals: 1,216 calories, 61 g
protein, 109 g carbohydrates, 21 g
fiber, 63 g fat, 1,992 mg sodium.
 
Day 9
Breakfast (307 calories)
• 2 cups Jason Mraz's Avocado Green
Smoothie
A.M. Snack (77 calories)
• 1 medium carrots, cut into stick
• 2 Tbsp. hummus
Lunch (328 calories)
• 2 1/2 cups Mexican Cabbage Soup
• 1 cup No-Cook Black Bean Salad
P.M. Snack (35 calories)
• 1 clementine
Dinner (372 calories)
• 4 Peanut-Tofu Cabbage Wraps
Evening Snack (92 calories)
• 3/4 cup Kiwi & Mango with Fresh
Lime Zest
Daily Totals: 1,211 calories, 47 g
protein, 145 g carbohydrates, 42 g
fiber, 57 g fat, 2,061 mg sodium.
Day 10
Breakfast (290 calories)
• 1 serving Peanut Butter-Banana
Cinnamon Toast
A.M. Snack (67 calories)
• 1 cup cucumber slices
• 2 Tbsp. hummus
Lunch (370 calories)
• 1 serving Chicken & Apple Kale
Wraps
P.M. Snack (82 calories)
• 1 plum
• 1 Tbsp. unsalted dry-roasted almonds
Dinner (413 calories)
Seared Pork Chop and Roasted
Cabbage with Mustard-Chive Vinaigrette
• 4 oz. pork chop cooked in 1/2 Tbsp.
olive oil and seasoned with a pinch
each of salt, pepper & garlic powder.
• 1 serving Roasted Cabbage with
Mustard-Chive Vinaigrette
Daily Totals: 1,223 calories, 76 g
protein, 103 g carbohydrates, 20 g
fiber, 61 g fat, 1,028 mg sodium.
 
Day 11
Breakfast (270 calories)
• 1 serving Avocado-Egg Toast
A.M. Snack (51 calories)
• 6 dried apricots
Lunch (301 calories)
• 1 serving Greek Kale Salad with
Quinoa & Chicken
P.M. Snack (95 calories)
• 1 medium apple
Dinner (478 calories)
• 1 serving Salmon & Asparagus with
Lemon-Garlic Butter Sauce
• 1 cup Basic Quinoa
Daily Totals: 1,196 calories, 67 g
protein, 126 g carbohydrates, 22 g
fiber, 50 g fat, 1,234 mg sodium.
 
Day 12
Breakfast (290 calories)
• 1 serving Peanut Butter-Banana
Cinnamon Toast
A.M. Snack (77 calories)
• 1 Tbsp. unsalted dry-roasted almonds
• 3 dried apricots
Lunch (349 calories)
• 2 1/2 cups Mexican Cabbage Soup
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try
cucumbers and tomatoes)
Combine salad ingredients and toss
with 1 Tbsp. each olive oil & balsamic
vinegar.
P.M. Snack (78 calories)
• 1 hard-boiled egg, seasoned with a
pinch each of salt and pepper
Dinner (408 calories)
• 1 serving Spaghetti Squash &
Meatballs
Daily Totals: 1,201 calories, 57 g
protein, 124 g carbohydrates, 29 g
fiber, 55 g fat, 1,391 mg sodium.
 
Day 13:
Breakfast (264 calories)
• 1 cup nonfat plain Greek yogurt
• 1/4 cup muesli
• 1/4 cup blueberries
A.M. Snack (70 calories)
• 2 clementines
Lunch (325 calories)
• 1 serving Veggie & Hummus
Sandwich
P.M. Snack (95 calories)
• 1 medium apple
Dinner (446 calories)
• 1 serving Zucchini Noodles with
Avocado Pesto & Shrimp
Daily Totals: 1,200 calories, 68 g
protein, 133 g carbohydrates, 31 g
fiber, 52 g fat, 1,102 mg sodium.
 
Day 14
Breakfast (270 calories)
• 1 serving Avocado-Egg Toast
A.M. Snack (86 calories)
• 4 walnut halves
• 4 dried apricots
Lunch (352 calories)
• 2 1/4 cup Tomato, Cucumber &
White-Bean Salad with Basil Vinaigrette
• 1 slice sprouted-grain bread, toasted
and topped with 1 Tbsp. hummus
P.M. Snack (30 calories)
• 1 plum
Dinner (479 calories)
• 1 serving Fish with Coconut-Shallot
Sauce
• 1/2 cup Basic Quinoa
• 2 cups mixed greens drizzled with 1/2
Tbsp. each olive oil and vinegar
Daily Totals: 1,218 calories, 60 g
protein, 103 g carbohydrates, 25 g
fiber, 66 g fat, 1,006 mg sodium.