Healthy Pescaterian Meal Plan

Nutrition 304: Nutrition Throughout the Lifespan

Professor Surabhi Bhutani

Submitted by: Allana Roszyk, Macy Wright, Jose Toribio,

Anton Ding, Julie Huynh, and Sasha Martell

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Table of Contents

Introduction…………………………………………………………………. 2-4

Meal Planning………………………………………………………………. 5-9

Nutrient Analysis…………………………………………………………… 10-13

Menu Costing……………………………………………………………….. 14-16

Discussion and Summary…………………………………………………… 16-18

References…………………………………………………………………... 19

Appendix……………………………………………………………………. 20-24

Declaration of Independent Contribution…………………………………... 25-26

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Introduction

The subject in this meal plan project was Pyone Thwe, who is a 20 year old Burmese

female. She is 5 feet and 2 inches tall and weighs 102 pounds. She does not usually exercise, but

she walks long distances throughout her day to go to class, get food, and go to the library to

study. Pyone and her family migrated to America from Myanmar in 2008 in order to get a better

education for her and her siblings, and they currently live in the San Gabriel Valley of Southern

California. As of today, Pyone is a third-year student attending SDSU for her Bachelor’s Degree

in public health. At SDSU, Pyone works for one of the dorm’s front desks and makes around

$8,000 per year, but she also gets financial help from her parents. She lives in an apartment on

campus during the school year and goes home on some weekends and for all holidays.

In the San Gabriel Valley, the weather and climate are hot and dry, whereas, San Diego

has fair weather and is more humid. These differing climates can cause her to choose different

foods and drink differing amounts of water. This project was carried out at the end of fall and the

beginning of winter, which is also the end of the fall semester for SDSU. Pyone specified in her

questionnaire that she tends to eat more at the end of each semester due to stress, so we were able

to create her meal plan during this time in order to keep her eating habits on track. This is also

the time of year where the most major holidays occur and they often cause people to overeat and

choose foods that are less healthy. For this reason, it is beneficial to have a meal plan in order to

keep Pyone’s nutrition within her personal goals. Overall, Pyone’s main goal in this project was

to eat healthier by eating less sugar and more vegetables.

Since Pyone is pescatarian, meaning her sole source of meat is seafood, we had to create

a meal plan that included enough protein and iron to meet her needs while staying within her
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budget. Considering how expensive seafood can be, we had to find cheaper protein sources that

would allow her to consume the proper amounts of macronutrients. Pyone is also

lactose-intolerant, so we had to keep in mind the amount of calcium and Vitamin D she was

consuming in the absence of dairy. Since Pyone specified that she enjoys eating rice almost

every day throughout the week, we incorporated that into her meal plan to ensure her

satisfaction. Also, we started each day’s meal plan with lunch because Pyone is not usually

hungry for breakfast, so she waits to eat until she is hungry at around 12pm. She also eats snacks

between lunch and dinner, and after dinner. Usually, Pyone chooses to eat less healthy snacks,

such as chips, macaroons, or sweet rolls, so we incorporated healthier sweet and savory snacks to

satisfy her hunger and cravings. We also made multiple meals repeat themselves in order to

allow her to prepare meals in advance so she would not have to spend so much time cooking

during the week. This, in turn, will prevent her from choosing those quick, calorie-dense snacks

when she is hungry. Since she does not eat breakfast, Pyone’s snacks typically consist of more

food in order to keep her full throughout the day. By incorporating healthier snacks into her diet,

Pyone will be consuming less empty calories and more micronutrients.

Based on Pyone’s weight, height and activity level, we were able to calculate her BMI

and caloric needs. Pyone’s BMI was 18.7, which is healthy for her height and age, and her daily

caloric needs in order to maintain her current weight were around 1700 kcals per day (1). In

order to ensure the amount of macronutrients she consumed were sufficient, we based each meal

off of the DRI’s for maintenance, 50% of the calories being carbohydrates, 30% coming from

fats, and 20% being protein. Through this outline, we calculated that she would have to eat 850

kcalories of carbohydrates, 510 kcals of fats, and 340 kcals of protein. In future evaluations, it
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would be beneficial for Pyone to have a food log and diary of how she feels after each meal in

order to determine the ratio of macronutrients that works best for her, as well as the foods her

body feels best eating. This would allow her to see how healthier foods make her feel versus less

healthy foods, which may motivate her to eat more of the healthier foods. It would also be

helpful to have Pyone try to slowly reintroduce dairy into her diet since calcium is difficult to

obtain enough of in plant sources (2). This may be done by using lactose-free dairy products in

order to avoid a negative reaction from Pyone’s body. By keeping a diary of how much dairy she

has each day and how she feels afterwards, we will be able to see how well it may be fully

reintroduced into her daily diet. This would ensure that Pyone is getting enough calcium each

day, so she would not have to worry about taking a supplement or closely monitoring her intake.
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Total Kcal Requirements - 1700

Percentage Kcals Grams

50 carbs 850 212.5

30 fat 510 56.7

20 protein 340 85

Menu Planning

Monday:

● Lunch- ​White rice (1 cup) with 1 large egg, sauteed mushrooms and onions (1 serving),

power greens (2 cups, 85g), and sliced cherry tomatoes (1 cup, 149g); 1 cup of coffee

with ¼ cup unsweetened oatmilk

- 399.1 kcals, 15.6g protein, 62.4g carbs, 9.5g fat

● Snack 1- ​Banana (1 whole) with 2 tbsp (1 oz) of mixed nuts

- 275 kcals, 6.3g protein, 33g carbs, 15.4g fat

● Dinner- ​Falafels (2) with rice (1 cup), hummus (1 container, 68g), cucumbers (1

medium, 201g), spring mix salad (3 oz, 85g), and tomatoes (1 cup, 149 g) with light

greek vinaigrette on top (2 tbsp, 28g)

- 550 kcals, 15.4g protein, 83.8g carbs, 18.5g fat

● Snack 2- ​One square of 72% dark chocolate with mixed berries (1 cup, 142 g) , granola

(1 serving, 57g) and ¼ cup of non-dairy yogurt

- 432.5 kcals, 7.7g protein, 70.5g carbs, 11.4g fat

Overall: 1,656.6 kcals, 45g protein, 249.7g carbs, 54.8g fat

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Tuesday:

● Lunch- ​3 oz of Soyrizo with eggs, 1½ cup rice, sauteed kale and fresh fruit; 1 cup of

green tea with 1 tsp honey

● Snack 1- ​Whole wheat toast (2 slices) with almond butter (1-2 tbsp) and banana slices (½

banana) on top with cinnamon

● Dinner- ​Tofu (1 block of extra firm) with rice noodles (1 cup), frozen stir fry vegetable

pack (1 cup), garlic and ginger with soy sauce (2 tbsp) on top

● Snack 2- ​Apple with 2 Tbsp almond butter and cinnamon on top

Totals: 1799kcal, 77.1g protein, 210g carbohydrates, 70.5g fat

Wednesday:

● Lunch- ​White rice (1 cup) with 2 eggs, sauteed mushrooms and onions (½ cup), power

greens, and sliced cherry tomatoes (5); 1 cup coffee with ¼ cup non-dairy milk

- 491 kcal, 63g carbs, 18g fat, 25g protein

● Snack 1- ​1 cup of miso soup with 1 seaweed pack; 1 apple

- 193 kcal, 34g carbs, 4g fat, 7g protein,

● Dinner- ​Falafels (4) with rice (1 cup), hummus (¼ cup), cucumbers (¼ cup), spring mix

salad (½ cup not packed), and cherry tomatoes (5) with light greek vinaigrette on top (2

tbsp)

- 820 kcal, 88g carbs, 43g fat, 23g protein

● Snack 2- ​One square of 72% dark chocolate with mixed berries (¼ cup), ancient grains

granola (3 tbsp) and ¼ cup of non-dairy yogurt

- 280 kcal, 27g carbs, 10g fat, 3g protein

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Total kcal: 1784, 231g Carbohydrates, 75g Fat, 58g Protein

Thursday:

● Lunch- ​Soyrizo (70g) with (2) eggs, (1.5 cups) rice and (1 cup) mixed berries; 1 cup

green tea with 1 tsp honey

- kcal: 712.6, 107.5g Carbohydrates, 21.2g Fat, 28.85g Protein

● Snack 1- ​Baby carrots (85g) and bell peppers (85g) with hummus (68g)

- kcal: 238.1, 28g Carbohydrates, 11g Fat, 11g Protein

● Dinner- ​1 filet of Tilapia (6 oz), Tofu (179g) with rice noodles (¼ cup), frozen stir fry

vegetables (1 cup), with soy sauce (2 tbsp) on top

- kcal: 581, 70g Carbohydrates, 13.3g Fat, 44g Protein

● Snack 2- ​Sliced apple (100g) with (1 Tbsp) almond butter

- kcal: 147, 17.3g Carbohydrates, 9.15g Fat, 3g Protein

`Overall kcal: 1701, 222.8g Carbohydrates, 54.65g Fat, 86.85g Protein

Friday:

● Lunch- ​Two eggs with 2 slices of avocado toast (¼ of a medium avocado per slice) and

sauteed kale (1 cup); 1 cup english breakfast tea with ¼ cup unsweetened oatmilk and 1

tsp honey

-658kcals, 25.8g protein, 63.8g carbs, 37.2g fat

● Snack 1- ​Fresh berries (½ cup) with ½ cup non-dairy yogurt and 3 tbsp ancient grains

granola

-267 kcals, 3.8g protein, 48.8g carbs, 4.8g fat

● Dinner- ​Baked tilapia (1 fish) with rice (1 ½ cup) and asparagus (8 stalks)
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-566.5 kcals, 53.4g protein, 70.5g carbs, 7.1g fat

● Snack 2- ​1 square of 72% dark chocolate with a cup of chamomile tea (1 tsp honey and

¼ cup non-dairy milk), 1 oz mixed nuts

-270.5 kcals, 6.4g protein, 22.95g carbs, 20.4g fat

Overall: 1,762kcal, 89.4 g protein, 206.05g carbs, 69.5g fat

Saturday:

● Lunch- ​Egg omelette with 2 eggs, power greens (1 cup), mushrooms (⅓ cup sliced),

onions (¼ cup) and garlic (1 tsp); 1 cup of white rice; 1 cup of chai tea with unsweetened

oatmilk and 1 tsp honey

- 455 kcals, 19.3g protein, 60.6g carbs, 9.2g fat

● Snack 1- ​2 cups of miso soup with ½ a block of extra firm tofu (8 oz) and 1 seaweed

pack; 1 apple (100g) and 1 oz mixed nuts (2 tbsp)

- 560 kcals, 37.6g protein, 33.3g carbs, 33.2g fat

● Dinner- ​Whole wheat pasta (1½ cups) with basil tomato sauce (½ cup) and power greens

(1 cup)

- 459 kcals, 17.4g protein, 84g carbs, 9g fat

● Snack 2- ​Fresh berries (½ cup), ½ cup of non-dairy yogurt and 3 tbsp ancient grains

granola

- 267 kcals, 3.8g protein, 48.8g carbs, 4.8g fat

Overall: 1,741 kcals, 78.1g protein, 226.7g carbs, 56.2g fat

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Sunday:

● Lunch- ​3 Pancakes with fresh berries (½ cup), almond butter (2 tbsp) and honey (2 tsp)

on top

- 544.5 kcals, 13.42g protein, 69g carbs, 23.9g fat

● Snack 1- ​Carrots and bell peppers (100g) with hummus; banana (1 whole) on 1 slice of

whole wheat toast with almond butter (1½ tbsp) and cinnamon

- 475.5 kcals, 16.1g protein, 66.4g carbs, 19.85g fat

● Dinner- ​Baked tilapia (1 fillet, 6oz), rice (1½ cup) and asparagus (8 stalks)

- 566.5 kcals, 53.4g protein, 70.5g carbs, 7.1g fat

● Snack 2- ​1 square of 72% dark chocolate with 1 cup of chamomile tea (1 tsp honey and

¼ cup unsweetened oatmilk)

- 102.5 kcals, 1.5g protein, 15.75g carbs, 5.4g fat

Overall: 1,689 kcal, 84.4g protein, 221.7g carbs, 56.3g fat

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Nutrient Analysis

The nutrient analysis was generated based on the following measurements:

Gender Female

Height 5ft. 2in

Weight 102lbs

Age 20YO

Activity Level Sedentary

Pregnancy/ Not Pregnant or Lactating

Lactaction
Status

Recommendations calculated through the USDA DRI System

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Table 1: Sunday Nutrient Analysis

Nutrient Recommended Daily Intake Actual Intake

Protein 37g 84.4g

Carbohydrate 201-291g 221.3g

Fat 40-70g 56.3g

Iron 18mg 14mg​*

Calcium 1000mg 945mg​*

Vitamin A 700mcg 740mcg

Vitamin C 75mg 146.2mg

Sodium 1500mg 2231.9mg

Zinc 8mg 7.1mg​*

Folate 400mcg 576mcg

Vitamin D 15mcg 16.6mcg

Fiber 25g 23.3g​*

Water 2.7L 1.06L​***

Total Recommended Calories: 1790Kcal / Total Consumed: 1689Kcal* 
* Below DRI Data calculated using cronometer 
** Above tolerable upper limit 
*** Does not reflect final daily intake  
 
After analyzing the nutrients consumed on Sunday and comparing it to the DRI values, the

largest discrepancy is the protein intake. This difference can be explained by examining the DRI

value generated by the USDA calculator, which offers the bare minimum amount necessary to

maintain weight for a person living a sedentary lifestyle. Also, The Pescatarian diet is known to

favor protein because it focuses on fish and seafood as prime energy sources. There is no reason

to be concerned with Sunday’s protein value; it is far from the tolerable upper limit for protein.
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Table 2: Monday Nutrient Analysis

Nutrient Recommended Daily Intake Actual Intake

Protein 37g 45g

Carbohydrate 201-291g 249.7g

Fat 40-70g 54.8g

Iron 18mg 10.7mg​*

Calcium 1000mg 512.6mg​*

Vitamin A 700mcg 744mcg

Vitamin C 75mg 37.3mg​*

Sodium 1500mg 794.4mg​*

Zinc 8mg 5.5mg​*

Folate 400mcg 530mcg

Vitamin D 15mcg 0mcg​*

Fiber 25g 19.1g​*

Water 2.7L 1.4L​*​**

T​otal Recommended Calories: 1790Kcal / T​otal Consumed: 1,656.6 kcals​* 

* Below DRI Data calculated using cronometer 
** Above tolerable upper limit 
*** Does not reflect final daily intake 

Monday’s nutrient analysis reveals deficits in several vitamins and minerals: Iron, Calcium,

Vitamin C, Sodium, Zinc, Vitamin D, and Fiber. This meal plan will need to be revised to not

only increase the total calories, but also for many of the essential micronutrients that are

required.

Menu Costing

USDA Food Cost Plan (July, 2019): Low-Cost Plan

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Budgeted amount for one week: $48.30

Budgeted amount for one day: $6.90

Food Item Brand Name Purchase Purchase Serving Size Cost per
(source) Size Price Serving

Soyrizo Reynaldo’s 2.5 oz ss 1.43 70 grams $.32

Vegetarian 4.5 s/c
Soy Chorizo

Eggs 1 egg ss 1.92 Two eggs $.21

Great Value
18 s/c

Rice Great Value .25 cup ss 2.24 1 ½ cups $.26

50 s/c

Mixed Great Value 1 cup ss 8.47 1 cup $.84

Berries 10 s/c

Green Tea McCormick 1 tea bag ss 1.99 1 cup $.08

25 s/c

Honey Trader Joes 24 oz 5.49 1 Tbsp $.11

Baby Carrots Bolthouse 3 oz ss 1.84 85 grams $.18

Farm 10 s/c

Bell Peppers Sunset Mixed 149 grams ss 3.37 85 grams $1.92

Bell Peppers 1 s/c

Hummus Sabra 68 g ss 8.99 68 g $.45

Roasted Red 20 s/c
Pepper

Tilapia Great Value 4 oz ss 6.17 85 grams $.57

8 s/c

Tofu Simple Truth 79 g ss 1.79 179 g $.35

Organic™ Extra 5 s/c
Firm Tofu

Rice Noodles Thai Kitchen 14 oz ss 2.18 57 grams $.31

Stir-Fry Rice 1 s/c
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Noodles

Frozen Stir Great Value 1 cup ss 2.33 1 cup $.33

Fry Deluxe Stir-Fry 7 s/c
Vegetables Vegetables

Soy Sauce Kikkoman 1 tbsp ss 2.98 2 tbsp $.2

Soy sauce 30 s/c

Sliced Apple Gold Delicious 3 lb ss 3.94 100 grams $.29

Apples 1 s/c

Almond Sam’s Choice 2 tbsp ss 4.98 1 Tbsp $.23

Butter Creamy 11 s/c

Total Cost - - - - $6.65

One Day

Discussion and Summary

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Pyone Thwe has a healthy BMI, but her goal with this project was to decrease the amount

of sugar and increase the amount of vegetables consumed in order to better her overall health.

Pyone is a student that lives on campus and does not frequently exercise outside of walking

around campus. The foods chosen for her meal plan were made to be easily accessible for her, as

well as easily prepared due to her busy schedule as a full time college student. There were certain

restrictions with Pyone’s meal plan because she follows a pescatarian diet and is also lactose

intolerant. It was important to take into consideration the different foods that could not be

included in the meal plan, according to her dietary restrictions. Seafood was included as her main

meat source, and there were no dairy products used. It was also important to take into

consideration that she does not typically eat breakfast, so the meal plan started off with lunch and

included several snacks throughout the day. The snacks that were included tended to be higher in

kcalories compared to a typical snack in order to make up for the kcalories not consumed during

breakfast time. Pyone specified that she likes to eat rice on a regular basis, so the meal plan

included rice to comply with that. The snacks that she eats throughout the day, in replacement of

breakfast, aren’t typically very nutritious, so the meal plan included more nutrient dense snacks

in order to reach the goal of eating less sugar and more healthy foods.

According to the low-cost USDA Food Cost Plan, the weekly budget should be $48.30,

with a daily budget of $6.90. The meal plan costing was based on this information. The meal

plan made for Pyone ended up having a weekly total of $46.55, with a daily total of $6.65. With

that being said, the costs for Pyone’s meal plan were under those of the low-cost USDA Food

Cost Plan budget.

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The recommended calorie intake for Pyone to maintain her healthy BMI is around 1700

kcalories per day total. According to the DRI’s for maintenance, 50% of the calories should be

carbohydrates, 30% fats, and 20% protein. That would mean 850 kcalories (212.5 grams) being

carbohydrates, 510 kcals (56.7 grams) being fats, and 340 kcals (85 grams) being protein.

According to the recommendations through the USDA DRI system when determining the

nutrient analysis however, the recommended daily intake of carbohydrates is 201-291 grams of

carbohydrates, only 37 grams of protein, and 40-70 grams of fat, and 1790 kcalories total for

Pyone’s measurements. The lower protein intake recommendation can be due to the fact that the

USDA DRI calculator calculates the minimum amount of protein needed when choosing the

“sedentary” lifestyle, since Pyone does not typically exercise. With that being said, Pyone’s

nutrient analysis did show that the recommended intake for protein was greatly exceeded on

Sunday and was also exceeded on Monday. As for the other macronutrients, carbohydrate and fat

intake were within the recommended daily intake of the USDA DRI’s. Pyone’s total kcalories

for Sunday and Monday, however, did not reach the recommended daily intake.

As for micronutrients, the USDA DRI calculator recommended 18 mg of iron, 1000 mg

of calcium, 700 mcg of vitamin A, 75 mg of vitamin C, 1500 mg of sodium, 8 mg of zinc, 400

mcg of folate, 15 mcg of vitamin D and 25 g of fiber. For both Sunday and Monday, iron,

calcium, and fiber recommendations were not met. This is due to the difficulty of implementing

enough plant-based calcium into the diet, as well as the limited budget for fish declining iron

intake. More fiber may be included by switching out white rice to brown rice or whole grain

quinoa, as well as making whole-grain pancakes instead of regular ones. For Sunday, zinc

recommendations were also not met and for Monday, vitamin C, sodium, and vitamin D
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recommendations were not met. Since the Vitamin D deficiency was only present on one day, it

is not extremely concerning to see; especially due to the majority of people relying on sun

exposure to meet the requirement (3). Zinc deficiency, on the other hand, can cause immune

system inhibition, as well as increased inflammation throughout the body (4). In order to increase

her intake of zinc without eating meat other than fish, Pyone’s meal plan should be adjusted to

include more zinc-rich grains and cereals and possibly lactose-free dairy products (5).

Overall, Pyone is a healthy individual. Our meal plan was created in order to adapt to her

lactose intolerant and pescatarian lifestyle. To decrease her sugar intake and help her achieve her

goal of eating healthier, we incorporated healthier snacks that are higher in kcals, since she

doesn’t eat breakfast. A few challenges that we faced was creating a meal plan that catered to her

no meat and no dairy diet. She only eats seafood but in order to stay within her budget, we had to

find other sources to satisfy her macronutrient intake. The meal plan met the DRI for most of the

micronutrients and macronutrients, with the exception of a few days. By shopping efficiently and

keeping the budget in mind, we managed to create a meal plan that fell within the USDA Food

Cost Plan budget. The American “fast food diet” is very unhealthy and as a student, it is

tempting and easier for Pyone to satisfy her hunger at the nearest fast food place. A study called

“Are fast food restaurants an environmental risk factor for obesity?” concluded that eating at

"fast food" restaurants was positively associated with a high fat diet and Body Mass Index (6).

Pyone’s lactose intolerant and pescatarian diet greatly helps her from falling into this unhealthy

fast food diet. Pyone does not exercise, but her daily lifestyle of walking long distances for class

makes up for some of it. In conclusion, Pyone’s meal plan fits her lifestyle while achieving her

goal of a healthier diet and staying within budget.

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References

1. Calorie calculator. Mayo Clinic.

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-2
0402304. Accessed November 1, 2019.

2. Hodges J, Cao S, Cladis D, Weaver C. Lactose Intolerance and Bone Health: The Challenge of
Ensuring Adequate Calcium Intake. ​Nutrients​. 2019;11(4):718. doi:10.3390/nu11040718.

3. Baggerly CA, Cuomo RE, French CB, et al. Sunlight and Vitamin D: Necessary for Public
Health. ​Journal of the American College of Nutrition​. 2015;34(4):359-365.
doi:10.1080/07315724.2015.1039866.

4. Wong CP, Rinaldi NA, Ho E. Zinc deficiency enhanced inflammatory response by increasing
immune cell activation and inducing IL6 promoter demethylation. ​Molecular Nutrition &
Food Research.​ 2015;59(5):991-999. doi:10.1002/mnfr.201400761.

5. Olza J, Aranceta-Bartrina J, González-Gross M, et al. Reported Dietary Intake and Food

Sources of Zinc, Selenium, and Vitamins A, E and C in the Spanish Population: Findings
from the ANIBES Study. ​Nutrients​. 2017;9(7):697. doi:10.3390/nu9070697.

6. Jeffery1, Robert W, et al. “Are Fast Food Restaurants an Environmental Risk Factor for
Obesity?” ​International Journal of Behavioral Nutrition and Physical Activity,​ BioMed
Central, 25 Jan. 2006, https://ijbnpa.biomedcentral.com/articles/10.1186/1479-5868-3-2.

7. Elizabeth, et al. “Easy Tilapia Recipe.” ​Allrecipes,​ 2 Aug. 2006,

https://www.allrecipes.com/recipe/75062/easy-tilapia/.

8. Person. “Spice Up Dinnertime With Homemade Falafel.” ​Delish,​ Delish, 25 Oct. 2019,
https://www.delish.com/cooking/recipe-ideas/recipes/a54231/easy-homemade-falafel-reci
pe/.
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Appendix

Nutrition 304 Meal Plan Project Questionnaire

1. What is your name, gender and age?

Pyone Thwe, Female, 20 years old

2. What is your weight and height?

5’2 and 102 lbs

3. When and why did your family immigrate to America?

In 2008 for a better education.

4. Where do you live?

San Gabriel Valley

5. What is your income bracket?

$8,000-$9,000 per year

6. What is your ethnic origin?

Myanmar, Bermese

7. Do you have a religious preference? If so, are there any dietary restrictions?

I do not have any religious preferences, but I am Pescaterian.

8. What level of education do you have?

I am a junior-level student at SDSU working towards getting my Master’s Degree in

public health.

9. Do you have any physical limitations or demands?

No

10. Do you have any emotional factors that contribute to your food choices?
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At the end of the semester, I tend to eat more due to stress from finals.

11. What are your nutritional needs? Do you have any food allergies?

I need to eat less sugar and more healthy foods. I am also lactose intolerant.

12. What are your typical eating patterns?

I usually skip breakfast because I am usually not hungry in the morning and don't have

time for breakfast. Then, I eat lunch and dinner at normal times, along with some snacks

in the middle of the day. I tend to eat more at the end of the semester.

13. How much time and skill do you have for food planning and preparation?

I am a beginner skill level when it comes to cooking and do not have much time for food

planning and prep.

14. What are your nutritional concerns and goals?

I am not sure about specific nutrients, but I just feel the need to eat healthier. My goal is

to reduce my sugar intake and increase the amount of vegetables I eat everyday.

15. What is your exercise level?

I walk a lot on a daily basis, but I do not go out to exercise.

16. Is there any other information that you want us to know before creating your meal

plan? ​I eat rice most days of the week.

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24 Hour Diet Recall

Food Item Serving Size Time Consumed

Mighty Mushroom Sandwich from Olive Oil 1 sandwich 11:00 am

Dole Orange Juice 2 cups 11:00 am

Apple 1 medium 12:45 pm

Lays chips 1 snack bag 1:00 pm

Milk tea with boba 1 medium size cup 1:00 pm

Packaged miso soup 1 bowl 4:00 pm

Package of seaweed 1 package from Costco 4:00 pm

Rice, Mushroom, Power greens, Guacamole,

tofurkey bowl 1 large bowl 7:00pm

Trader Joe’s cookie with Belgian chocolate 2 cookies 8:00pm

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Recipes for Menu Plan

Wednesday Falafel Recipe​ (7)

Ingredients:
- 1 can drained chickpeas
- 4 cloves garlic, chopped
- 1 shallot chopped
- 2 tbsp parsely, chopped
- 1 tsp. Cumin
- 1 tsp. Coriander
- 3 tbsp. Flour
- Kosher salt
- Black pepper
- Vegetable oil
- Rice
- Cucumbers, sliced
- Cherry tomatoes, sliced
- hummus
Steps:
1. In a food processor combine chickpeas, garlic, shallot, seasonings, and flour. Make sure
not to overblend has to be coarse consistency.
2. Form the falafel balls
3. Heat 1” vegetable oil and fry the falafel balls until golden
4. Place the falafel balls on steamed rice along with spring mix
5. Add the vegetables and ¼ cup humus to the bowl
6. Drizzle favorite light greek vinaigrette dressing
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Sunday Tilapia Recipe​ (8)

Ingredients:
- 1 (6oz) tilapia fillet
- 2 tbs olive oil
- Salt & pepper
1 lemon, halved
- ½ cup of white wine
- 2 chopped & seeded tomatoes
- 3 tbs capers
- 1 cup of asparagus spears
- 3 tbs butter
Steps:
1. Heat a skillet over medium heat. Drizzle fillets with olive oil and season with salt and
pepper to taste. Place fillets in skillet and sprinkle with half of the lemon. Cook each side
for 3 minutes, or until fish flakes easily with a fork. Transfer fillets to a plate.
2. Add wine, remaining 1/2 lemon, tomatoes, capers, and salt and pepper to the skillet.
Increase heat to medium high and boil for 2 minutes until alcohol burns off. Reduce heat
to low and return fillets to the pan along with the asparagus. Cover and simmer for 2
minutes, then transfer fish and asparagus to a serving dish.
3. Increase heat to medium high, add whisked butter, and boil to desired consistency. Spoon
sauce over fish, and serve.
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NUTR 304

The Meal Plan Project

Fall 2019

This document is to establish group members for the project as well as outline work and grading
expectations. All group members are expected to contribute to the project equally. If a group feels one
or more members have not provided an equal amount of work to the project, they must notify the
instructor as early as possible with detailed evidence for their claims. If a group member will be absent
on a day in which the group work is carried out, they must notify their group in advance and determine a
way to contribute their part for that meeting. If a group member commits plagiarism, they are
responsible and will incur the consequences on their own if team members can provide evidence of
their lack of involvement. All students in a group will receive the same grade for the project unless
evidence shows one or more team members did not equally contribute to the finished product.

Be sure to share contact information between all group members!

Group Member names and contribution

1. Macy Wright-​ I helped with the menu planning, calculated the calories, macronutrients and amounts
of each food item for Friday on the menu plan, and split the discussion/conclusion section with Julie.

2. Allana Roszyk-​ I made the title page, table of contents, introduction, questionnaire, 24-hour recall,
outlined the meals in the menu planning and calculated the calories, macronutrients and amounts of
each food for Saturday and Sunday. I also helped with putting references in the discussion/summary.

3. ​Anton Ding - ​I did the nutrient analysis, and constructed charts to organize the data for two days of
meal planning. I also wrote a brief explanation regarding any variation from the DRI. I also calculated the
calories, macronutrients and amounts of each food for Tuesday’s menu plan.
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4. ​Sasha Martell- ​I found and typed the recipes in the appendix and inputted the references for those
articles, also helped with giving ideas for the menu planning, as well as calculated the calories and
macronutrients to create the right amounts of each food for Wednesday’s menu.

5. ​Julie Huynh- ​ I helped with the menu planning by calculating the calories, macronutrients and
amounts of each food item for Monday on the menu plan, and split the discussion/conclusion section
with Macy.

6. ​Jose Toribio-​ I helped with the menu planning, calculated amount of servings per food to reach
calories and macronutrient requirement for Thursday. I also did the menu costing and the total kcal
requirement box with macronutrient requirements.

Source: Adapted from Nutr 404