MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

1 cup rice: 204 kcal 4 pieces white 1 cup rice: 204 kcal 4 pieces white bread: 1 cup rice: 204 kcal 4 pieces white bread:
BREAKFAST 2 eggs: 184 kcal bread: 132 kcal 2 fried eggs: 184 132 kcal 2 fried eggs: 184 kcal 132 kcal
1 hotdog: 242kcal 2 fried eggs: 184 kcal 2 fried eggs: 184 kcal 2 fried eggs:184 kcal
kcal 1 hotdog: 242 kcal 1 hotdog: 242 kcal
1 banana: 105 kcal 1 apple: 73kcal 1 banana: 105 kcal 1 banana: 105 kcal 1 apple: 73kcal 1 apple: 73kcal
SNACK

1 pc Chicken 2 cups of rice: 2 cups of rice: 2 cups of rice: 2 cups of rice: 2 cups of rice:
LUNCH adobo: 164 kcal 408 kcal 408 kcal 408 kcal 408 kcal 408 kcal
2 cups of rice: Pork shumai: 103 Nilagang Baka Grilled Chicken: 147 1 piece Chicken 2 pork chop:
408 kcal kcal (Beef): kcal Tinola: 177 kcal 236 kcal
348 kcal
Chocolate chip Potato chips 1oz: Chocolate Shake: Hamburger: 272 kcal Chicken Shawarma: Potato chips 1oz: 152
SNACK cookies: 49kcal 152 kcal 478 kcal 517 kcal kcal

2 cups of rice: 408 2 cups of rice: 2 cups of rice: 2 cups of rice: 2 cups of rice: 2 cups of rice:
DINNER kcal 408 kcal 408 kcal 408 kcal 408 kcal 408 kcal
2 pork chop: Corned beef: 225 Fried Bangus: 162 1 pc Chicken adobo: Egg omelet: 106 kcal Pork Sinigang: 250 kcal
236 kcal kcal kcal 164 kcal
Potato chips 1oz: Chicken Chocolate chip Ice Cream: 145 kcal Mixed nuts: 170 kcal Chocolate chip cookies:
SNACK 152 kcal Shawarma: cookies: 49kcal 49kcal
517 kcal 1 banana: 105 kcal

Calorie Count 2152 kcal 2202 kcal 2201 kcal 2205 kcal 2247 kcal 2239 kcal

Daniel M. Calamigan T 3:00pm – 5:00pm

J039

ACTIVITY 3: PERSONAL DIET PLAN

Daily Calorie Needs: 2152 kcal per/day (maintain weight)