Overall Energy Needs Food Group

Avg wt: 75 kg
Avg ht: 70 in = 1.8 m
Recommendations
Grains: Oats (8 oz)
Final Project
EER = (88.5 - (61.9 * 17)) +
(1.48 * ((26.7 *75) + Fruits: Banana (2
(903*1.8))) = 4405 ≈ 4400 cups)
kcalories
Protein = 1.8 * 75kg = 135 g
Veggies: Broccoli (3 Adam Katz
cups)
Fats = (4400 * .25) /9 = 122g
Carbs = 9.2 * 75 = 690 g Dairy: Milk (3 cup)
Protein: Chicken
12.3% protein, 25% fat, (6.5 oz)
62.7% carbs Fats: Nuts (6 tsp)
c
Healthy Food
Meal Plan:
Recommendations and
Examples
Breakfast: 1.5 cup oats, 2 eggs, 2 tbsp
Travel: Freeze your peanut butter, 1 banana, 75g
meals to take on the blueberries
plane, rice cakes and
protein bars Meal 2: 2 cup jasmine rice, 3 oz 90/10
Pre: Take time to digest,
oat bars and rice cakes
ground beef, 1 tbsp olive oil, 12 oz
Intra: Come prepared, orange juice
Gatorade, gummy candy
Post: Simple carbs and Pre workout: 4 caramel rice cakes, 1
protein. Protein shake tbsp honey, 16 oz chocolate milk
w/ candy, chicken w/ rice
Intra workout: 32 pieces Sour Patch
Fluid Kids
Recommendations for
Exercise Post workout: Protein powder, 4 rice
cakes
Before: Slowly drink 13-20
oz at least 4 hours prior
During: 7-10 oz every 10-20
Meal 5: 2 cups jasmine rice, 3 oz
mins ground beef, 1 tbsp olive oil, 12 oz
After: # lbs of water weight orange juice
lost * 16-24 oz
Always carry a water bottle Meal 6: 1 cup Ben n Jerry’s Tonight
or jug with you! Constantly Dough
sip on your water. Cold
water tastes better. 683 carbs, 122 fat, 144 protein, 4406 kcal