LOW CARB MEAL

PLAN
Breakfast Lunch Snacks Dinner Snac
FRIDAY
3 Fried Eggs Chicken tender Melt Turkey Fajitas, no Hot tea
w/ cheese w/ salt and And tortillas Deviled
green beans Cheese Roll
ups

SATURDAY Scrambled eggs w/ Leftover Asparagus w/ Sweet Potato Hot tea

peppers , onions Fajitas cheese nachos w/ Celery
and cheese bacon hamburger cream c

SUNDAY 3 Fried eggs w/ Broccoli Apple and Chicken garlic Hot tea
cheese cauliflower Peanut butter roast w/ Roasted Deli me
and cheese Vegetables chee
bowl

MONDAY Overnight crockpot Zucchini Popcorn Five spice pulled Hot tea
Oatmeal w/ pepperoni pork w/ BBQ and Chick
blueberries pizza sauteed cabbage Breast
w/ ra

TUESDAY Scramble spinach Deli meat Same as Leftovers Hot tea

and eggs w/ cheese cheese stick w/ Lunch Deviled
boiled eggs

WEDNESDAY Eggs Meatballs w/ Cheese stick Leftovers Hot tea

Spaghetti and ham Celery
squash and cream c
Red sauce

THURSDAY Poached Eggs Chef Salad Strawberry , Chicken Breast Hot tea
almond milk stuffed w/ Chick
and Spinach and Breast
Chocolate pepper jack w/ ra
Smoothie
Water - soluble Vitamins

Nutrient Function Sources

Thiamine (vitamin B1) Part of an enzyme needed Found in all nutritious
for energy metabolism; foods in moderate
important to nerve amounts: pork, whole
function grain foods or enriched
breads and cereals,
legumes, nuts and seeds
Riboflavin (vitamin B2) Part of an enzyme needed Milk and milk products;
for energy metabolism; leafy green vegetables;
important for normal whole grain foods,
vision and skin health
Niacin (vitamin B3) Part of an enzyme needed Meat, poultry, fish, whole
for energy metabolism; grain foods, enriched
important for nervous breads and cereals,
system, digestive system, vegetables (especially
and skin health mushrooms, asparagus,
and leafy green
vegetables), peanut butter
Pantothenic acid Part of an enzyme needed Widespread in foods
for energy metabolism
Biotin Part of an enzyme needed Widespread in foods; also
for energy metabolism produced in intestinal tract
by bacteria
Pyridoxine (vitamin B6) Part of an enzyme needed Meat, fish, poultry,
for protein metabolism; vegetables, fruits
helps make red blood cells
Folic acid Part of an enzyme needed Leafy green vegetables
for making DNA and new and legumes, seeds, orange
cells, especially red blood juice, and liver; now added
cells to most refined grains
Cobalamin (vitamin B12) Part of an enzyme needed Meat, poultry, fish,
for making new cells; seafood, eggs, milk and
important to nerve milk products; not found in
function plant foods
Ascorbic acid (vitamin C) Antioxidant; part of an Found only in fruits and
enzyme needed for protein vegetables, especially
metabolism; important for citrus fruits, vegetables in
immune system health; the cabbage family,
aids in iron absorption cantaloupe, strawberries,
peppers, tomatoes,
potatoes, lettuce, papayas,
mangoes, kiwifruit
Fat-soluble Vitamins

Nutrient Function Sources

Vitamin A (and its Vitamin A from animal
precursor*, beta-carotene) Needed for vision, healthy sources (retinol): fortified
skin and mucous milk, cheese, cream,
*A precursor is converted membranes, bone and butter, fortified margarine,
by the body to the vitamin. tooth growth, immune eggs, liver
system health Beta-carotene (from plant
sources): Leafy, dark green
vegetables; dark orange
fruits (apricots,
cantaloupe) and vegetables
(carrots, winter squash,
sweet potatoes, pumpkin)

Vitamin D Needed for proper Egg yolks, liver, fatty fish,

absorption of calcium; fortified milk, fortified
stored in bones margarine. When exposed
to sunlight, the skin can
make vitamin D.
Vitamin E Antioxidant; protects cell Polyunsaturated plant oils
walls (soybean, corn, cottonseed,
safflower); leafy green
vegetables; wheat germ;
whole-grain products;
liver; egg yolks; nuts and
seeds
Vitamin K Needed for proper blood Leafy green vegetables
clotting such as kale, collard
greens, and spinach; green
vegetables such as
broccoli, Brussels sprouts,
and asparagus; also
produced in intestinal tract
by bacteria
Major minerals
Mineral Function
Sodium Needed for proper fluid balance,
nerve transmission, and muscle
contraction
Chloride Needed for proper fluid balance,
stomach acid
Potassium Needed for proper fluid balance,
nerve transmission, and muscle
contraction
Calcium Important for healthy bones and
teeth; helps muscles relax and
contract; important in nerve
functioning, blood clotting, blood
pressure regulation, immune system
health
Phosphorus Important for healthy bones and
teeth; found in every cell; part of
the system that maintains acid-base
balance
Magnesium Found in bones; needed for making
protein, muscle contraction, nerve
transmission, immune system
health
Sulfur Found in protein molecules
Sources
Table salt, soy sauce; large
amounts in processed foods;
small amounts in milk, breads,
vegetables, and unprocessed
meats
Table salt, soy sauce; large
amounts in processed foods;
small amounts in milk, meats,
breads, and vegetables
Meats, milk, fresh fruits and
vegetables, whole grains,
legumes
Milk and milk products; canned
fish with bones (salmon,
sardines); fortified tofu and
fortified soy milk; greens
(broccoli, mustard greens);
legumes
Meat, fish, poultry, eggs, milk,
processed foods (including soda
pop)
Nuts and seeds; legumes; leafy,
green vegetables; seafood;
chocolate; artichokes; "hard"
drinking water
Occurs in foods as part of
protein: meats, poultry, fish,
eggs, milk, legumes, nuts
Trace minerals
Mineral Function
Iron Part of a molecule (hemoglobin)
found in red blood cells that carries
oxygen in the body; needed for
energy metabolism
Zinc Part of many enzymes; needed for
making protein and genetic material;
has a function in taste perception,
wound healing, normal fetal
development, production of sperm,
normal growth and sexual
maturation, immune system health
Iodine Found in thyroid hormone, which
helps regulate growth, development,
and metabolism
Selenium Antioxidant
Copper Part of many enzymes; needed for
iron metabolism
Manganese Part of many enzymes
Fluoride Involved in formation of bones and
teeth; helps prevent tooth decay
Chromium Works closely with insulin to
regulate blood sugar (glucose) levels
Molybdenu Part of some enzymes
m leafy greens; leafy, green
Sources
Organ meats; red meats; fish;
poultry; shellfish (especially
clams); egg yolks; legumes;
dried fruits; dark, leafy
greens; iron-enriched breads
and cereals; and fortified
cereals
Meats, fish, poultry,
leavened whole grains,
vegetables
Seafood, foods grown in
iodine-rich soil, iodized salt,
bread, dairy products
Meats, seafood, grains
Legumes, nuts and seeds,
whole grains, organ meats,
drinking water
Widespread in foods,
especially plant foods
Drinking water (either
fluoridated or naturally
containing fluoride), fish,
and most teas
Unrefined foods, especially
liver, brewer's yeast, whole
grains, nuts, cheeses
Legumes; breads and grains;
vegetables; milk; liver
Calculations for the Estimated Energy Requirement (EER) for an average healthy
man of 25 years, with a height of 5’6’’, moderately active , his actual weight is 120
lbs.

Step 1. Compute for his desirable weight:

163 - 100 - (10%)

63 - 6.3 = 57kg

EER = 2,605kcal