1

Table of Contents
Declaration of Individual Contributions ​ ​ 2

Introduction ​ ​ 4

7-Day Menu ​ ​ 10

Nutrient Analysis ​ ​ 14

Menu Costing ​ ​ 15

Discussion and Summary ​ ​ 16

References ​ ​ 20

Appendix A: Questionnaire ​ ​ 22

Appendix B: Baseline 3-Day Food Diary ​ ​ 24

Appendix C: Baseline 3-Day Nutrient Analysis ​ ​ 25

Appendix D: Recipes ​ ​ 26
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Declaration of Individual Contributions ​(Adapted from Nutr 404)

NUTR 304 - Meal Plan Project - Fall 2019

1. Allison Rasche​ contributed towards the title page, questionnaire, 7-day menu planning, recipe
appendix, and meal plan nutrient analysis. The title page was created on Canva, with the help of
Kathy, to create the name and logo for the company. The questionnaire was formulated and then
divided into relevant categories, such an anthropometric, background, and physical,
psychological, social, and nutrition needs. The 7-day meal plan was formulated using his 3-day
food diary as a basis for his preference, and then using his DRIs formulated for muscle gain. The
recipe appendix was also created based off of larger recipes in the 7-day meal plan, all of which
were cited and linked in the appendix. Lastly, the meal plan nutrient analysis was formulated and
designed to be easily understood, and to reflect his DRIs based off of the meal plan. Was present
for all group meetings, helped to proofread, and correct all grammatical and design errors in the
final product.

2. Kathy Lee​ contributed towards the title page, questionnaire, meal plan nutrient analysis,
summary, and discussion. The title page was created by brainstorming a name that would best fit
our project. The questionnaire was structured by organizing the queries into sections that were
relevant to the topic, such as anthropometric, background, and physical, psychological, social &
nutrition needs. The meal plan nutrient analysis consisted of the DRI’s and actual intake for two
of the seven days from the 7-day meal plan. The data would determine potential inadequacies in
certain nutrients. The summary and discussion was a reflection of the overall data. It analyzed
the meal plan and addressed any nutrient inadequacies. Was present for all group meetings,
except one, because the time clashed with my internship schedule.

3. Shantille Yu​ contributed towards the 3-day 24-hour food diary, baseline and meal plan nutrient
analyses, 7-day menu planning, and recipe appendix. The 3-day 24-hour food diary was analyzed
in order to determine what to put into the meal plan and how to break down his nutrient analysis
in comparison from his original food diary to the meal plan. The baseline and meal plan nutrient
analysis was broken down using data from the 7-day meal plan in order to see what DRI’s were
inadequate and needed to be met. The 7-day menu planning was tailored to his 3-day food diary
in order to keep his consistent foods and snacks, along with a recipe appendix for sophisticated
recipes. Was present for all group meetings.

4. Daniel Lugn​ - contributed towards menu costing, 7-day menu planning, communication with
client, and nutrient analysis description. Menu costing for Sunday was calculated using Google’s
shopping tool which aggregates search results from various websites. The most relevant products
were selected taking into account: location, price, and quality. Input was provided for menu
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planning by brainstorming with fellow group members and researching foods to fit the client’s
nutritional needs. Communication with the client was done via iMessage and a shared Google
Document. The nutrient description focused on transferring the nutritional information of two
days of the plan to text. Primarily centered around DRI values. Present for all but one group
meeting due to family event.

5. Ricardo Licona​ contributed towards the questionnaire, baseline nutrient analysis, assessment,
and introduction. Baseline nutrient analysis was conducted to compare against Dr. Bhutani’s
energy recommendations using quick estimates, mifflin st jeor, harris benedict, and athlete
protein recommendations. Excel sheet that contains all collected analysis for the baseline is in
Appendix C. The introduction was made to follow the ADIME note format used in dietetics but
in expanded paragraph format to meet the rubric guidelines. Diagnosis, intervention, and
monitoring statements were sourced from ncpro.org along with the corresponding NCPT Codes
where appropriate. Was present for all group meetings.
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Introduction:
Assessment
Our client is Mr. Prasidh Thapa, a 19-year old male. He is a medium-built individual

measuring 67 inches tall and weighs 154 pounds—resulting in a normal, healthy body mass

index (BMI) of 24.1 kg/m​2​.​1​ His calculated ideal body weight (IBW) using the Hamwi Equation

is 148 pounds, though his %IBW is 104.1% which falls within the healthy range of 90-110% for

adults.​2​ The appropriate weight for 67” adults based on BMI is 128-159 pounds further

supporting this.​3

Prasidh is a Nepalese immigrant who came with his family when he was young due to

political struggles within Nepal. He currently lives in El Cerrito, CA where the climate is

temperate and year-round temperatures average 59.4​° ​F.​4​ His highest education level is currently

a high school diploma and is currently a first-year in college.

There are no disabilities or injuries, as well as medical or surgical history to report.

Prasidh has no known allergies, and is also a non-smoker and does not consume alcohol. He

doesn’t take any vitamins or supplements, and he doesn’t have dietary restrictions or nutritional

concerns related to his religion, Hinduism, or his family traditions. His eating habits are a

mixture of his American upbringing and his South Asian culture from his parents.

A favorite dish that holds sentimental value is momo, a traditional Nepali dumpling.​5

Prasidh eats three to four meals per day and often snacks between them. The first meal is usually

around midmorning, lunch in the afternoon, and an early and/or late evening meal depending on

how his day went. He likes to space out his meals with at least four hours between them and

prefers to have his last meal by nine at night. Prasidh has a moderate level of confidence in his
 5

ability to self-prepare enough meals on his own, but his mom assists by purchasing and preparing

some of his meals. Between both of them, they have sufficient time, skill, funds, and access to

prepare a range of dishes, from easy and quick to hard and lengthy ones.

Prasidh is a full-time student, and his lifestyle is not highly physically demanding, but in

order to get the necessary physical activity, he exercises about four days on average per week.

His workouts are a combination of moderate resistance training, lifting weights at the gym, and

vigorous running. His access to the gym allows him to exercise indoors when the weather isn’t

ideal. His amount of physical activity per week satisfies the recommendations in the Physical

Activity Guidelines for Americans that advises adults to do 150 to 300 minutes of

moderate-intensity, 75 to 150 minutes of vigorous-intensity, or an equivalent combination of

both intensities of physical activity per week.​6

Prasidh has sought Fit to Eat’s services, because he has been trying to gain muscle and

increase his lean body mass, but has previously been unsuccessful. At his height and weight, his

estimated energy needs, based off of his basal metabolic rate (BMR), calculated using Mifflin-St

Jeor Equation, is 1,673 kcalories, and during times of moderate to vigorous activity, a range of

2,510-3,346 kcalories per day.​3,​7​ Prasidh described his goal to gain muscle mass to Fit to Eat, and

in turn, his energy requirements were outsourced Surabhi Bhutani, Ph.D. She recommended a

daily intake of 2,592 kcalories. Using the NIDDK’s Body Weight Planner, his energy needs per

day were 2,677-3,346 kcalories with moderate to vigorous activity.​8​ A 2018 article found on

average, athletes, engaging in strength training, needed 1.2-2.0g of protein per kg of body

weight​.7​​ ​Estimated protein requirements for Prasidh are 84-140g per day.
 6

Prasidh’s 3-day food record shows that his breakfasts often start with black tea,

commonly followed by green apples or tangerines as a snack. His lunches range from rice with

an animal-based protein, salads, Philly cheesesteak sandwiches, or plant protein dishes such as

lentils over roti. Dinner is similar in that they’re sometimes vegetables, soups, pastas, steamed

duck, or momo. He does not regularly consume sugar-sweetened beverages. His drinks usually

consist of morning tea, occasional black coffee, and water throughout the day. Refer to Appendix

B.

Diagnosis (PES Statements)

➢ Inadequate energy intake (NI-1.2)​ r​ elated to food and nutrition-related knowledge deficit

concerning energy intake as evidenced by​ ​patient 3-day food recall showing average

estimated energy intake from diet less than needs based on estimated resting metabolic rate

(1,340 kcal of 2,350 kcal).

➢ Inadequate protein intake (NI-5.6.1) related to food and nutrition-related knowledge deficit

concerning amount of protein as evidenced by patient intake questionnaire and 3-day food

recall showing estimated intake of protein insufficient to meet recommendations (68 g of

84-140g/day).

➢ Inadequate folate, vitamin C, vitamin D, calcium, and zinc (NI-5.9.1, NI-5.10.1) related to

food and nutrition-related knowledge deficit concerning food sources of vitamins and

minerals as evidenced by patient 3-day food recall showing estimated intake of foods

containing vitamins and minerals less than recommended levels.

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➢ Undesirable Food Choices (NB-1.7) related to lack of prior exposure to accurate

nutrition-related information as evidenced by patient 3-day food recall showing estimated

intake inconsistent with DRIs and estimated needs.

Baseline nutrient analysis of the 3-day food record shows large deficits in both macro and

micronutrients. Total Caloric intake of 1,428, 1,032, and 1,556 for the three logged days results

in an average intake of 1,340​ ​kcal. Prasidh’s protein intake had a greater variance at 83.7, 18.3,

and 102.6g of protein for an average of 68.2g. Both Calories and protein are well below

estimated needs. Many micronutrients were deficient and below adult DRIs: folate, vitamin C,

vitamin D, calcium, zinc, and fiber. The only two analyzed micronutrients adequately met at

baseline were vitamin A and iron. Refer to Appendix C.

Intervention

❖ Nutrition counseling based on goal setting strategy (C-2.2)

❖ Educate patient on estimated energy and protein needs that will help reach increased lean

body mass goals and collaborate on what changes are achievable.

❖ Nutrient Prescription (NP-1.1):

❖ Recommend increased energy intake to 2000kcal/day: eat at least one food item per meal.

❖ Recommend increased protein intake to 84-140g/day: have at least one high-quality,

good-source of protein per meal like legumes, eggs, turkey, or protein bars as snacks.

❖ Recommend increased micronutrient intake of folate, vitamin C, vitamin D, calcium, and

zinc to DRIs.
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❖ Goals

❖ Patient increases caloric intake by 30% to approximately 2,000kcal/day within 2 weeks.

❖ Patient increases protein intake to 84-140g/day within 2 weeks.

❖ Patient increases vitamin and mineral intake to adequately meet DRIs for at least half of

the calculated nutrients within 2 weeks.

❖ Patient will be in full compliance with 7-day meal plan within 1 week.

Our eventual goal with Prasidh is to work up to approximately 3,000kcal, assuming

activity remains constant, and provide 60-65% kcals from carbohydrates, 25-30% from​ ​protein to

promote muscle protein synthesis, and 15-20% of fat to properly fuel his high levels of activity.​7

Prasidh’s average intake of 1339 kcals per day is well below his estimated needs of 3,011 kcal

and 84-140g of protein per day; additionally, he is only meeting 2 of 12 (17%) analyzed

micronutrients (Appendix C). Both the client and Fit to Eat agree it would be unrealistic for us to

achieve 100% nutrient adequacy with our initial goals.

Thus, our initial goal will be to increase his highest intake of 1556 kcals by 30% to 2022

kcals, increase protein intake to be approximately 25% of the eaten calories, and correct a

majority of measured micronutrient deficiencies​. ​Prasidh is entering late adolescence, and he is

beginning to think about his health and is excited to have assistance in meal planning that will

help him be healthier with an increased lean body mass.​9,10​ Evidence shows that effective

nutrition counseling for him will be working towards these long-term goals.​10

Prasidh states that he finds it easier to follow a meal plan during school because of the

fixed schedule. Fit to Eat will provide an initial 7-day meal plan for the remainder of the school
 9

semester. Consideration will be taken to allow consumption of meals at his preference and

shopping recommendations will be at common grocery stores he and his mom shop at—Target,

Ralphs, and Trader Joes. Recommended meals can be prepared by either person.

Monitoring/Evaluation

❖ Monitor diet for estimated energy, protein, and vitamin, and mineral intake via food records

❖ Follow-up call after 1 week to check meal plan adherence

❖ Follow-up visit after 2 weeks and progress diet if appropriate

Monitoring of food intake will be collected via food records to minimize memory

errors.​10​ Nutrients will be analyzed from the food records. Follow-up will be in the form of a call

in one week for meal plan adherence, and a visit in two weeks. The meal plan will be progressed

to higher intake when the patient is ready for the next goal or adjusted if modifications are

requested.
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Prasidh’s 7-Day Meal Plan:

Day 1: Monday Day 2: Tuesday

Breakfast: Breakfast:
1 cup black tea with ginger and black pepper 1 cup black tea with ginger and black pepper
Smoothie: ​1 cup frozen mixed berries, Protein shake: 1 scoop of protein powder,
1/2 cup milk, 1/2 cup ice, 1 cup spinach 1/2 cup frozen mixed berries, handful ice, 1
cup milk, ½ cup spinach
Snack:
1 green apple Snack:
1 tbsp peanut butter 2 green apples
2 turkey slices
Lunch:
Lunch: Turkey sandwich: 2 slices of bread, 3 slices
1 serving Tikka Masala (appendix) of turkey, ¼ avocado, ½ tomato, ¼ cup
1 cup rice spinach, 2 tbsp hummus, 1 tbsp mustard

Snack: Snack:
1 tangerine 1 banana
1 tbsp peanut butter
Dinner:
2 servings vegetable chicken soup Dinner:
(appendix) 1 cup rice
1 cup garbanzo beans
62 oz water 4 oz chicken breast
1 cup spring mix greens
2 tbsp balsamic vinegar
½ tbsp olive oil
½ lemon, juiced
¼ tsp salt
¼ tsp pepper

62 oz water
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Day 3: Wednesday Day 4: Thursday

Breakfast: Breakfast:
1 cup black tea with ginger and black pepper 1 cup black tea with ginger and black pepper
1 cup greek yogurt Turkey wrap: 1 whole wheat tortilla, 6
1/3 cup granola turkey slices, ½ cup lettuce, 2 tbsp hummus,
1/4 cup mixed berries ¼ avocado, ¼ cup bell pepper, ¼ cup red
3 hard-boiled eggs onion

Snack: Snack:
1 green apple 2 green apples
2 tbsp peanut butter
2 turkey slices Lunch:
1 cup chickpeas
Lunch: 1/2 cup cucumber
2 servings Lentil Dal (appendix) 1/2 cup cherry tomatoes
1 serving Roti (appendix) ¼ cup red onion
½ cup corn
Snack: 1 garlic clove
2 tangerines 1 juiced lemon
1 tsp salt
Dinner: 1 tsp pepper
6 oz steamed duck
1 cup rice Snack:
1 cup lettuce 1 banana
1 tbsp tahini ½ cup mixed berries
½ tbsp olive oil
½ lemon, juiced Dinner:
1 tbsp honey (or maple syrup) 8 oz shredded beef
¼ tsp salt 1 cup rice
¼ tsp pepper 1 cup spinach
1 cup broccoli
62 oz water
62 oz water
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Day 5: Friday Day 6: Saturday

Breakfast: Breakfast:
1 cup black tea with ginger and black pepper 1 cup black tea with ginger and black pepper
Breakfast potatoes: 1 medium potato, 1 tsp Protein pancakes: 1 scoop protein powder,
paprika, 1 tsp chili powder, 1 tsp onion ½ cup oats, 1 cup milk, 1 tsp cinnamon
powder, 1 garlic clove, ½ tsp salt, ½ tsp 2 tbsp maple syrup
pepper 1 banana
2 scrambled eggs
3 slices turkey bacon Snack:
2 scrambled eggs
Snack: 1 tbsp ketchup
1 red apple 2 tbsp salsa
1 tbsp peanut butter
Lunch:
Lunch: Turkey burger: 1 turkey patty, 2 buns, ½ cup
1 cup Steamed rice spinach, ½ tomato, ½ avocado, 2 tbsp
½ cup garbanzo beans ketchup, ¼ cup grilled onions, 2 pickle
4 oz chicken breast slices
Spring mix salad: 1 cup spring mix, ½ cup 1 cup green beans
cherry tomatoes, ½ avocado, 1 lemon juiced,
1 tbsp balsamic vinegar, ½ tsp salt, ½ tsp Snack:
pepper 1 cup mixed berries

Snack: Dinner:
1 quest protein bar Chicken burrito: 1 whole wheat wrap, 5 oz
grilled chicken, ¼ cup lettuce, ¼ cup black
Dinner: beans, ¼ cup rice, ¼ cup tomatoes, 2 tbsp
1 serving Pasta Bolognese (appendix) cheese, 2 tbsp salsa
¼ cup guacamole
62 oz water
62 oz water
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Day 7: Sunday
Breakfast:
1 cup black tea with ginger and black pepper
1 cup oats
1 cup milk
1 tbsp peanut butter
1 tsp cinnamon
1/4 cup mixed berries

Snack:
2 green apples

Lunch:
6 oz salmon
1 cup Brussel sprouts
½ tbsp olive oil
½ tsp salt
½ tsp pepper

Snack:
1 Clif protein bar

Dinner:
4 oz steak
1 medium potato
2 cups asparagus

62 oz water
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Nutrient Analysis:

Nutrient Goal / Day 4 Day 4 Day 5 Day 5 Upper

DRI Intake %DRI Intake %DRI Limits
Calories 3011 kcal 2093 kcal 69.51% 2051 kcal 67.9% N/A

Protein 56g 112g 200% 129.6g 231.4% N/A

Carbohydrate 415.5g 243g (46% of 58.55% 221.5g 53.3% N/A

2093 kcal)

Fat 92g 79g 85.87% 74.7g 81.2% N/A

Iron 8mg 15.6mg 87% 18.5mg 231.3% 45mg

Calcium 1,000mg 440.9mg 44% 611.2mg 61.1% 2,500mg

Vitamin A 900mcg 9134.6mcg 392% 6145.2mcg 682.8% 3,000mcg

Vitamin C 90mg 220.4mg 294% 97.8mg 108.7% 2,000mg

Sodium 1,500mg 4786.8mg 319% 4671.3mg 311.4% N/A

Zinc 11mg 18.8mg 235% 11.9mg 108.2% 40mg

Folate 400mcg 604.1mcg 151% 420.8mcg 105.2% 1,000mcg

Vitamin D 15mcg 61.6mcg 410% 123.9mcg 826% 100mcg

Fiber 38g 45g 180% 45.5g 119.7% N/A

Description:
Looking at Day 4 and 5, Prasidh’s diet plan calorie intake is below the DRI for his weight and
activity level, at 69.51% and 67.9% respectively. Dietary fat and carbohydrate counts were both
below DRI. Protein however, was over 200% DRI value on both day 4 and 5. Sodium counts
were high both days at 319% and 311% of DRI. Micronutrient counts for Vitamin A,C, and D; in
addition to Zinc and Folate were all well above the DRI. Calcium and Iron however, were not.
The intake of fiber was adequate on both day 4 and 5.
 15

Menu Costing for Day 7 (Sunday):

Size of Serving Cost per Purchase

Food Item Brand Name Purchase Price Size Serving Location

Loose Leaf Black Tea

Black Tea (Harney and Son's) 1 box $4.99 1 serving $0.25 Target

Oats Quaker Steel Cut oats 1 cnt. 32 oz $4 1 cup $1.00 Ralph's

Milk Ralph's Vitamin D Milk 1 Gallon $3.50 1 cup $0.22 Ralph's

Peanut Justin's Classic Peanut

Butter Butter 1 Jar (16 oz) $5.00 1 tbsp $0.18 Ralph's

Mixed
Berries Trader Joes 8 oz $3.50 1/4 cup $0.28 Trader Joes

Green
Apples Archer Farm's (Target) 3lb Bag $5.00 2 apples $1.25 Target

Wild Atlantic Salmon

Salmon (Target) 12 oz Fillet $11.25 6 oz $5.63 Target

Brussel Brussel Sprouts stalk

Sprouts (trader Joes 1 stalk $4.00 1 cup $1.50 Trader Joes

1 bottle
Olive oil Extra Virgin Olive Oil (32oz) $8.99 1/2 tbsp $0.07 Trader Joes

Clif
Builder's
bar Clif 1 box (6 bars) $7.50 1 bar $1.25 Target

Steak New York Strip 1 steak (11oz) $7.99 4 oz $2.90 Target

1 med
Potato Russet Potato (target) 1 Bag (5lb) $2.99 (6oz) $0.22 Target

1 Bunch
Asparagus Target (16oz) $2.99 2 cups $1.64 Target
Total Weekly Expense: $116.69 Total Daily Expense: $16.67
 16

Discussion and summary:

Prasidh Thapa’s goal was to gain weight and muscle through changes in dietary

consumption and exercise. As an active and healthy individual who vigorously exercise four out

of the seven days, he is cautious of his body and food consumption. Taking his goal into account,

it is vital that the meal plan would support his weight and muscle gain. Through a detailed

questionnaire on his background and eating patterns, a meal plan that could be easily prepared

and efficient was conducted, since Prasidh typically prepares his meals on his own. In addition, It

was prominent that his food preferences were taken into consideration so that any foods that he

disliked would be avoided. Since Prasidh had no food allergies, it was easier to construct a meal

plan based solely on his preferences. Within the meal plan, a three-day food diary, a seven-day

meal plan, a nutrient analysis, and a meal costing chart were fabricated to suit his needs.

According to the U.S Department of Agriculture’s (USDA) dietary recommended intake

calculator (DRI), the DRI is 3020 kcals for a 19-year-old male who weighs 154 pounds with a

height of 5’7 inches (DRI Calculator). Through the meal plan, Prasidh consumes 2093 kcal,

which accounts for 63.30% of the DRI. Within nutrients calculated from the meal plan, zinc,

fiber, fat, and iron fall within the DRI range. However, there was an immense zinc, Vitamin A

and sodium intake on Day 4, which exceeded the DRI by 235%, 294 and 319%.

One of the main concerns regarding Prasidh’s current intake is his sodium consumption,

largely coming from meat and meat products. A high consumption of sodium can potentially

lead to hypernatremia, excessive sodium in the blood. Hypernatremia includes a variety of

symptoms such as vomiting, weakness, intense thirst, and kidney damage. To add on, with a

superfluous amount of sodium in the bloodstream, the body works harder to dilute the sodium by
 17

holding onto the water within our system. In doing so, the blood volume increases, which in

total, increases the risk of strokes, heart attacks, or heart failure (Salt and Sodium, 2019). To

combat this dilemma, replacing a few of the meat items on certain days with tofu or vegan meat

can drastically reduce the amount of sodium intake. For instance, on Day 6, instead of preparing

a chicken burrito for dinner, the chicken can be substituted with tofu. If Prasidh decides to not

remove meat from his diet for a few days a week, another option would be to purchase low

sodium meat at the stores provided.

One of the principal focuses of the meal plan was to increase his caloric consumption. In

addition, it was vital that his protein and carbohydrate consumption increases as well because he

needs readily available glucose, in order to have the energy to exercise and build muscle. Thus,

chicken breast for lunch and one scoop of protein powder was incorporated in his breakfast

smoothie. In regards to his carbohydrate sources, rice was implemented for two out of the 7 days.

Breakfast consisted mainly of fruits, mostly because that is the time of the day that Pasidh

prefers to consume the recommended amount of fruit per day. For instance, he would usually

have either a fruit and spinach smoothie or greek yogurt. We decided to assign fruits for the

morning because it provides him with energy to start his day, and coincides with his preference.

Prasidh’s lunches contain larger proportions of protein, such as a turkey sandwich with

vegetables. According to his 3-day food diary, it was evident that he preferred to consume

steamed duck, therefore, we added steamed duck to the meal plan. One serving of steamed duck,

with approximately 21 grams of protein, provided the nutritional benefits that are needed in

Prasdih’s end goal (Myfitnesspal, n.d.) We carefully worked with his food diary and preferences

to create the recipes.

 18

Most of the dinner dishes are mainly a combination of meat and vegetables, which

provide a sufficient amount of protein and overall nutrients.

Prasidh kept his family's economic status private, therefore we respectfully devised a

meal plan that would not be too expensive for most people. Overall, most of the foods listed on

the meal plan can easily be prepared in a timely and efficient manner. It was crucial that the

foods within the meal plan were also accessible and affordable because Prasidh is also a college

student with a busy schedule. Since he does most of his grocery shopping at Trader Joes, Target,

and Ralph’s, we made sure that the foods we listed were available there. Although no budget was

recorded, reasonable prices were offered at those stores. The daily expense would be

approximately $18.00 and $117.00 weekly. Additionally, as a college student who moves around

from place to place frequently, we made most of the meals able to easily be eaten on the go.

Snacking wise, Prasidh stated that he sometimes consumes snacks. In his meal plan,

healthy snacks were listed, such as fruit, eggs, and protein bars. If he does consume most of the

snacks per day, a small decrease in the total daily caloric intake would occur. As a result, he

would fail to meet the caloric needs necessary to gain weight. The reason behind incorporating

fruits was to keep foods that he frequently consumed on a daily basis into his snack. According

to his 3-day food diary, he consumed two to three fruits a day. Fruits are considered a healthier

snacking alternative in comparison to chips or cookies. If he were to consume more unhealthy

foods for his snacks, there is the potential possibility that he would gain weight, but have an

overall declining nutritional health.

To sum up his meal plan, it was created for Prasidh to sustain a healthy weight and gain

muscle. Through his answers to the provided demographics, the meal plan consists of foods that
 19

were time efficient, affordable, and adaptable to his preferences. The end goal of gaining weight

should be reached if Prasidh were to consume the meals and snacks provided in the meal plan.
 20

REFERENCES

1. Center for Disease Control and Prevention. Healthy Weight. CDC website.
https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html​. Updated August 29,
2019. Accessed November 24, 2019.

2. Litchford MD. Chapter 7: Clinical: Biochemical, physical, and functional assessment. In:
Mahan KL, Raymond JL, ed. ​Krause's Food & the Nutrition Care Process.​ 14th ed. St. Louis,
MO: Elsevier; 2017:98-121.

​ t.
3. Stewart R, Vivanti A, Myers E. ​Tool Kit: Nutritional Care Process and Terminology. S
Louis, MO: Modern Litho;2017.

4. USA.com. El Cerrito, CA Weather. USA website.​ ​www.usa.com/el-cerrito-ca-weather.htm​.

Published 2019. Accessed November 24, 2019.

5. Momo Gahr. Nepali Momo. Food Network website.

https://www.foodnetwork.com/recipes/nepali-momo-4635126​. Updated 2019. Accessed
November 24, 2019.

6. President’s Council on Sports, Fitness & Nutrition. Physical Activity Guidelines for
Americans. HHS website.
https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html​.
Updated February 1, 2019. Accessed November 24, 2019.

7.​ Bytomski JR. Fueling for performance. ​Sports Health. ​2018;10(1):47-53.

8. US Dept of Health & Human Services. Body Weight Planner. NIH website.
https://www.niddk.nih.gov/bwp​. Accessed November 24, 2019.

9. Blakemore SJ, Robbins TW. Decision-making in the adolescent brain. ​Nat Neurosci.
2012;15(9):1184.

10. Stang J, Arm K. Chapter 14: Adolescent Nutrition. In: Brown J, Lechtenberg R, Murtaugh
MA, et al., eds. ​Nutrition Through the Life Cycle. 7​ th​​ ed. Boston, MA: Cengage; 2017:376-398.

11. USDA. DRI Calculator for Healthcare Professionals. DRI Website.

fnic.nal.usda.gov/fnic/dri-calculator/. Accessed November 29, 2019.

12. Myfitnesspal. Myfitnesspal Website.

www.myfitnesspal.com/food/calories/steamed-duck-leg-skin-off-73448423​. Accessed November
19, 2019.
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13. ​Salt and Sodium. ​The Nutrition Source​. Harvard website.

https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/​. ​Published June 17, 2019.
Accessed November 29, 2019.
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Appendix A: Intake Questionnaire

Questionnaire:

1. Anthropometric
a. What’s your name? Prasidh Thapa
b. What is your age? 19
c. What is your gender? male
d. What is your height? 5’7”
e. What is your weight? 154 pounds
2. Background Information
a. Where were you raised for the majority of the life? United States
b. Why did you (and your family) choose to immigrate to the U.S? Political struggle
in Nepal
c. What was the season when you migrated to the U.S? n/a
d. What is you or your family’s general income bracket? n/a
e. What is your current geographic location? How is the weather there most of the
time? Humidity? El Cerrito, Ca mostly around the mid-60s to high 70s
f. Do you have access to indoor air conditioning? Yes
g. What is your ethnicity? South Asian
h. Do you have any religious preferences? Hindu
i. What is your educational level? Freshman in College
j. What is you or your family’s economic status?
3. Physical, Psychological, Social & Nutrition Needs
a. Do you have any physical limitations and demands?
i. Do you have any disabilities/injuries/ medical conditions? No
ii. Is there a part of your daily life that is highly physically demanding? If so
please describe. No
b. Emotional factors
i. Is there a food or foods that you find of sentimental value? momo
ii. Are there any foods that are part of your religious practices? No
iii. Are there any foods that are part of your family traditions? No
c. Nutritional needs
i. Are you on any medications/treatments?
1. Do you take any vitamins or supplements? No
2. Do you smoke? No
3. Do you regularly consume alcohol? No
ii. Do you have any food allergies or allergies to any other substance or
medication? No
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iii. Do you know your estimated energy and protein needs? No

d. Eating patterns
i. How many meals on average do you consume a day? 3 or 4
ii. Do you frequently consume snacks in between meals? Sometimes
iii. How much time on average passes in between meals? 4 hours
iv. When, on average, do you consume your first meal? 9 am
v. When, on average, do you consume your last meal? 9 pm
vi. What types of foods do you prefer to consume? Protein
e. Time, skill, and access for food preparation
i. How confident do you feel in your ability to prepare a meal for yourself?
Somewhat
ii. Who often prepares your food? Me or my mum
iii. Where do you usually shop for your groceries?
iv. Do you have a goal for yourself nutritionally?
v. Are you trying to currently gain muscle mass or lose fat?
1. Gain a little bit of muscle.
f. Exercise level
i. How often do you exercise? 4 out of 7 days
ii. How vigorously do you exercise when you do? Pretty vigorously
iii. Do you participate mostly in cardiovascular activity or strength training?
Balance of both
iv. Do you participate in any organized sports? Yes
v. Do you exercise more often at a gym or outside? Gym

What are your nutritional goals? ​- gain muscle and weight

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Appendix B: Baseline 3-Day Food Diary

Time (Day 1 - 10/14) Quantity eaten Details of food and drink

~5:00 AM 1 cup black tea has ginger and black pepper

~8:00 AM 1 Whole Green Apple

~9:00 AM 1 Whole Tangerine

~9:30AM 1 Bowl chicken biryani (steamed rice with chicken)

~2:00 PM 1 Sandwich baked chicken sandwich

~4:00 PM 1 Whole Green Apple

~7:30 PM 1 Bowl spring mix salad

throughout the day ~62 oz Water

Time (Day 2 - 10/15) Quantity eaten Details of food and drink

Steamed Rice with squash and garbanzo
~12:00 PM 1 Bowl beans

~2:30 PM 1 cup black tea has ginger and black pepper

~4:00 PM 2 Whole Green Apples

Samosa (baked pastry with sauteed potato

~5:30 PM 1 piece and peas inside)

~7:00 PM 1 Whole Tangerine

~8:00 PM 1 cup Black Coffee

Roti (whole wheat flatbread with garbanzo

~9:30 PM 3 pieces beans)

throughout the day ~62 oz Water

Time (Day 3 - 10/16) Quantity eaten Details of food and drink

~5:00 AM 1 cup black tea has ginger and black pepper

~9:00 AM 1 Bowl spring mix salad

~2:30 PM 1 Sandwich Philly cheesesteak sandwich

~4:00 PM 2 Whole Green Apples

~7:30 PM 6 pieces steamed duck

~7:30 PM Half Bottle Beer

~9:00 PM Half Bowl Duck soup

throughout the day ~62 oz Water

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Appendix C: Baseline 3-Day Nutrient Analysis for Oct. 14-16

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Appendix D: Recipes

Tikka Masala

Ingredients
for 5 servings

CHICKEN MARINADE
● 3 boneless, skinless chicken breasts
● ½ cup plain yogurt
● 2 tablespoons lemon juice
● 6 cloves garlic, minced
● 1 tablespoon minced ginger
● 2 teaspoons salt
● 2 teaspoons ground cumin
● 2 teaspoons garam masala
● 2 teaspoons paprika
SAUCE
● 3 tablespoons oil
● 1 large onion, finely chopped
● 2 tablespoons minced ginger
● 8 cloves garlic, minced
● 2 teaspoons ground cumin
● 2 teaspoons ground turmeric
● 2 teaspoons ground coriander
● 2 teaspoons paprika
● 2 teaspoons chili powder
● 2 teaspoons garam masala
● 1 tablespoon tomato puree
● 3 ½ cups tomato sauce
● 1 ¼ cups water
● 1 cup heavy cream
● ¼ cup fresh cilantro, for garnish
● cooked rice, for serving
● naan bread, for serving
Preparation
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1. Slice the chicken into bite-sized chunks. Combine the cubed chicken with the yogurt,
lemon juice, garlic, ginger, salt, cumin, garam masala, and paprika and stir until
well-coated.
2. Cover and refrigerate for at least 1 hour, or overnight.
3. Preheat the oven to 500°F (260°C). Line a high-sided baking pan or roasting tray with
parchment paper.
4. Place the marinated chicken pieces on bamboo or wooden skewers, then set them over
the prepared baking pan, making sure there is space underneath the chicken to help
distribute the heat more evenly. Bake for about 15 minutes, until slightly dark brown on
the edges.
5. Make the sauce: Heat the oil in a large pot over medium heat, then sauté the onions,
ginger, and garlic until tender but not browned. Add the cumin, turmeric, coriander,
paprika, chili powder, and garam masala and stir constantly for about 30 seconds, until
the spices are fragrant. Stir in the tomato puree, tomato sauce, and 1 ¼ cups of water,
then bring to a boil and cook for about 5 minutes. Pour in the cream.
6. Remove the chicken from the skewers and add to the sauce, cooking for another 1-2
minutes. Garnish with cilantro and serve over rice or alongside naan bread.
7. Enjoy!

Masoor Dal (Indian Lentil Soup)

Ingredients

for 4 servings

● 1½ cups ​red lentils​, thoroughly rinsed

● 4 cups vegetable stock
● 2 tomatoes, diced
● 1 teaspoon salt
● 1 tablespoon extra virgin olive oil
● 1 teaspoon ​mustard seeds
● 1 teaspoon ​cumin seeds
● 1-2 green chilies, chopped (use more or less and discard seeds according to heat
preference)
● 1 teaspoon chopped fresh ginger
● 1 teaspoon chopped fresh garlic
● ½ cup onion, finely chopped
● 2 teaspoons ​ground coriander
● ½ teaspoon ​turmeric
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● Pinch of cayenne pepper)

● Small pinch of cinnamon
● Small pinch of cloves
● Juice of one lime
● Fresh chopped cilantro for serving
● Salt to taste

Instructions

1. For the ​Dal​: Place the rinsed lentils, vegetable stock, tomatoes, and salt in a stock
pot.
2. For the ​Chaunk:​ Heat the oil in a small skillet over high heat and add the mustard
and cumin seeds. Fry until the mustard seeds begin to pop, about 10 seconds.
Reduce the heat to medium-high and add the chilies, garlic and ginger. Fry for
another 20 seconds. Add the onion and fry until soft and a light caramelized brown,
about 5-7 minutes. Add the turmeric, chile powder, asafoetida, coriander, turmeric,
chile powder, cinnamon and cloves and stir to combine.
3. Combine the Dal and Chaunk: Scrape the contents of the skillet into the stock pot.
Stir to combine and bring it to a boil. Reduce the heat, cover, and simmer for about
20 minutes, or until the lentils are done the soup is a thick consistency, stirring
occasionally.
4. Before serving, add the lime juice, a little at a time, according to taste. Add more salt
as needed. Serve sprinkled with fresh chopped cilantro.

Vegetable Chicken Soup

INGREDIENTS

for 6 servings

1 tablespoon butter

1/2 cup onion finely diced

2 carrots peeled, halved lengthwise and sliced

2 stalks celery thinly sliced

2 teaspoons minced garlic

3 cups cooked chicken shredded or cubed

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salt and pepper to taste

15 ounce can diced tomatoes do not drain

8 ounce can tomato sauce

1 teaspoon Italian seasoning

6 cups chicken broth

1 large Russet potato peeled and cut into 1/2 inch cubes

1/2 cup frozen corn

1/2 cup diced green beans fresh or frozen

2 tablespoons chopped fresh parsley

Instructions

1. Melt the butter in a large pot over medium-high heat. Add the onion, carrots and celery to
the pot.
2. Cook for 5-6 minutes or until softened. Add the garlic and cook for 30 seconds more.
Season with salt and pepper to taste.
3. Add the chicken, tomatoes, tomato sauce, Italian seasoning, chicken broth and potato to
the pot; bring to a simmer.
4. Cook for 20-25 minutes or until potatoes are tender. Taste and add salt and pepper as
desired.
5. Stir in the corn and green beans and cook for 5 minutes more. Sprinkle with parsley and
serve.

Pasta Bolognese
Ingredients
for 6 servings

● 1 lb spaghetti uncooked
● 2 tbsp olive oil
● 1 lb ground beef extra lean
● 1 large onion chopped
● 4 cloves garlic minced
● 1 tbsp oregano dried
● 1/4 tsp ​red pepper flakes
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● 2 tbsp tomato paste

● 1 cup vegetable stock
● 28 oz ​crushed tomatoes​ (1 can)
● 2 tbsp basil chopped
● 1/2 tsp salt or to taste
● 1/2 tsp pepper or to taste
● 1/4 cup heavy cream
● 1/2 cup ​Parmesan cheese​ grated
● 2 tbsp basil chopped, for garnish

INSTRUCTIONS
1. Cook the spaghetti according to package instructions. Keep the pasta water, in case
needed for sauce.
2. Heat the olive oil in a large skillet or pot over medium-high heat. Add the ground
beef and cook for 3 minutes, breaking it as you go, until no longer pink.
3. Add the onion and garlic and cook for another 3 minutes until the onion softens.
4. Add the oregano, red pepper flakes, tomato paste and stir. Stir in the vegetable stock
and cook for about 5 minutes until most of the liquid has cooked off.
5. Add the crushed tomatoes, basil and season with salt and pepper. Stir and bring to a
boil, then reduce the heat to medium-low. Cover the pot and cook for about 20
minutes.
6. Stir in the heavy cream and adjust seasoning if needed. If your sauce is too thick add
some of the pasta water to thin it out.
7. Add the spaghetti to the pot and toss well with the sauce. Top with Parmesan cheese
and basil. Serve immediately.

Roti

For 1 serving

Ingredients
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2 cups durum wheat flour

½ tsp salt

¾ cup water

1 tbsp vegetable oil

Instructions:

1. In a medium bowl, stir together the flour, salt, water and oil, until the mixture pulls
away from the sides. Turn the dough out onto a well floured surface. Knead until
smooth and pliable, about 10 minutes.
2. Preheat an unoiled skillet or tava to medium high heat. Divide dough into 12 equal
parts, form into rounds and cover with a damp cloth. Flatten the balls with the palm
of your hand, then use a rolling pin to roll out each piece into a 6 to 8 inch diameter
round.
3. Cook the roti for 1 minute before turning over, then turn again after another minute.
The roti should have some darker brown spots when finished. Best served warm.