Cailao, Cristel Joy P.

BSN 21O7

NCM 105L- Meal Plan

Meal of the Day Ingredients CHO

BREAKFAST Two slices of toasted sweet potato - 18 g

Sweet Potato Toast 1 oz goat cheese

Spinach - 0
- 3.6 g
1 tsp sprinkled flaxseed - 0.7 g

= 22.3 g

AM SNACK Berries (¼ Cup) - 5g

- 3.6 g
Greek Yogurt (100 grams)
= 8. 6 g

LUNCH 1/3 Cup of white rice - 15 g

- 21.3 g
Chicken Thighs (3 pcs. without
skin)

10 pcs. of grapes - 10 g

= 46.3 g

PM SNACK ½ Cup of Pineapple Juice - 15 g

- 15 g
¾ oz of Pretzels
= 30 g

DINNER 1 Cup Brown Rice - 45 g

- 0
3 oz salmon fillet - 13.5 g
100 ml Mango Juice = 58.5 g

Total Carbohydrates:
165.7g