MEAL PLANNER MEANT FOR ANGELICA PRADO

BREAKFAST LUNCH DINNER SNACKS

S Dish: Tapsilog
(Garlic Fried Rice, Beef & Egg)
Dish: Laing with Rice
(Garlic Fried Rice & Veggies)
Dish: Vegetarian Sinigang
(Sinigang with Veggies only & Rice)
Dish: Leche Flan
(Egg Custard with Simple Syrup)
Calories: 364 cal. Calories: 452 cal. Calories: 395 cal. Calories: 222 cal.
U Carbs: 50 g Carbs: 53.8 g Carbs: 81.7 g Carbs: 35 g
Fat: 7 g Fat: 16.4 g Fat: 5.4 g Fat: 1 g
N Protein: 20 g Protein: 14.8 g Protein: 18.7 g Protein: 35.5 g

M
O
N

Dish: Breakfast Burrito Dish: Shawarma Rice Dish: Chicken Caesar Salad Dish: Salted Potato Chips
T (Tortilla, Veggies and Eggs) (Seasoned Beef w/ Veggies and Rice) (Chicken, Greens & Croutons w/ Dressing ) (Fried Potato Slides)
Calories: 305 cal. Calories: 506 cal. Calories: 113 cal. Calories: 155 cal.
U Carbs: 17.96 g Carbs: 52 g Carbs: 6.2 g Carbs: 14.10 g
Fat: 18.57 g Fat: 27 g Fat: 9 g Fat: 10.62 g
E Protein: 16.19 g Protein: 13 g Protein: 2.1 g Protein: 1.8 g

W
E
D

T
H
U

Dish: Cereal in Milk Dish: Pork Steak Dish: Carbonara Dish: Beef Jerky
F (Frosted Flakes with Whole Milk) (Soy Pork with Rice) (Bacon Cream Sauce Pasta) (Sundried Beef Slices)
Calories: 124 cal. Calories: 340 cal. Calories: 574 cal. Calories: 116 cal.
R Carbs: 27.40 g Carbs: 10.4 g Carbs: 307 g Carbs: 3.12 g
Fat: 1.12 g Fat: 15.1 g Fat: 27 g Fat: 7.26 g
I Protein: 2.39 g Protein: 41.8 g Protein: 30 g Protein: 9.41 g

S
A
T
MEAL PLANNER MEANT FOR ANGELICA PRADO

BREAKFAST LUNCH DINNER SNACKS

S
U
N

Dish: Cereal in Milk Dish: Carbonara Dish: Hainanese Chicken & Rice Dish: Glazed Donuts
M (Frosted Flakes with Whole Milk) (Bacon Cream Sauce Pasta) (Seasoned Chicken Thighs with Rice) (Krispy Creme Classic)
Calories: 124 cal. Calories: 574 cal. Calories: 633 cal. Calories: 380 cal.
O Carbs: 27.40 g Carbs: 307 g Carbs: 12.7 g Carbs: 44 g
Fat: 1.12 g Fat: 27 g Fat: 27.2 g Fat: 22 g
N Protein: 2.39 g Protein: 30 g Protein: 26.2 g Protein: 6 g

T
U
E

W Dish: Cereal in Milk

(Frosted Flakes with Whole Milk)
Dish: Beef Steak
(Strip Steak with Rice)
Dish: Vegetarian Sinigang
(Sinigang with Veggies only & Rice)
Dish: Salted Potato Chips
(Fried Potato Slides)

E Calories: 124 cal.

Carbs: 27.40 g
Calories: 423 cal.
Carbs: 5.4 g
Calories: 395 cal.
Carbs: 81.7 g
Calories: 155 cal.
Carbs: 14.10 g
D Fat: 1.12 g
Protein: 2.39 g
Fat: 15.9 g
Protein: 30.8 g
Fat: 5.4 g
Protein: 18.7 g
Fat: 10.62 g
Protein: 1.8 g

T
H
U

F
R
I

Dish: Beef Steak

S Dish: Breakfast Sandwich
(Eggs, Mayo, Veggies and Ham)
Dish: Chicken Parmigiana
(Fried Chicken w/ Pasta and Sauce) (Strip Steak with Rice)
Dish: Leche Flan
(Egg Custard with Simple Syrup)
Calories: 220 cal. Calories: 561 cal. Calories: 515 cal. Calories: 222 cal.
A Carbs: 31 g Carbs: 46 g Carbs: 33 g Carbs: 35 g
Fat: 6 g Fat: 23 g Fat: 1 g
T Protein: 13 g Protein: 52.8 g
Fat: 27 g
Protein: 34 g Protein: 35.5 g
BASAL METABOLIC RATE MEANT FOR ANGELICA PRADO

DAILY BASAL METABOLIC RATE

W = 447.593
= 447.593
O + (9.247 x 42 kg)
+ (9.247 x weight in kg)
M + (3.098 x 165 cm)
E + (3.098 x height in cm) – (4.330 x 23 years)
N – (4.330 x age in years) = 1,446.727

TOTAL DAILY ENERGY EXPENDITURE

= BMR x ACTIVITY FACTOR

Activity Factor: = 1,446.727
Sedentary: 1.2 x 1.725
Lightly active: 1.375 2,495.604075
Moderately active: 1.55
Very active: 1.725
Super active: 1.9