1 Week Calorie Intake Food Plan

Name: Clifford Jr. E. Villarin Age: 19 Gender: Male

Height: 161cm Weight: 42kg BMI: 16.2
Activity: (Please check what applies to you)
______Sedentary (no exercise) _______ Very Active (intense exercise 6-7 times a week)
_______Light (1-3 times a week) _______ Extra Active (Very intense exercise daily or physical job)
_______ Moderate (4-5 times a week)
_______ Active (daily exercise or intense 3-4 times a week)

Weight Goal: (Please check what applies to you)

______ Maintain ________Mild Weight Loss ________ Weight Loss: _______ Extreme Weight Loss: _______

Calories Intake Target/ a day: 1604

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Am/Qnty Am/Qnty Am/Qnty Am/Qnty
Breakfast Am/Qnty Cal Cal Cal Am/Qnty Cal Cal Cal Am/Qnty Cal
2 cups of 408 cal 1 Egg 250 cal 2 cups of 408 cal 1 cups of 204 cal 1 glass of 149 cal 2 cups of rice 408 cal 2 cups of 408 cal
rice sandwhich rice rice milk rice
bread 346 cal 1 fried egg 346 cal
1 fried 196 cal 1 serve of 1 fried 196 cal 1 Egg 250 cal 196 cal 1 serve of
egg sardine egg egg sandwich sardine
meal bread 1 glass of milk egg meal
149 cal 1 glass of 149 cal
1 glass of milk
149 cal
milk
Total: Total: Total: Total: 549 Total: Total:
Total:
753 cal 250 cal 754 cal cal 399 cal 754 cal
753 cal

Lunch 1 cup of 204 cal 2 cups of rice 408 cal 1 serve of 307 cal 1 cup of 204 cal 2 cups of 408 cal 1 cup of rice 204 cal 1 serve of 307 cal
rice champorado rice rice champora
188 cal 1 serve munggu do
1 serve 223 cal 1 serve of 188 cal 1 serve 223 cal 1 serve of beans soup
munggu tinola soup munggu tinola soup 223 cal
beans beans
soup soup
Total: Total: Total: Total: Total: Total: Total:

427 cal 596 cal 307 cal 427 cal 596 cal 427 cal 307 cal
Snacks None 1 Hamburger 295 cal None 2 serve of 312 cal 1 295 cal None None
double patty casava Hamburger
cake double patty
 Total: Total: Total:
295 cal 312 cal 295 cal
Dinner 1 cup of 204 cal 1 cup of rice 204 cal 1 cup of 204 cal 1 cup of 204 cal 1 cup of 204 cal 1 cup of rice 204 cal 1 cup of 204 cal
rice rice rice rice rice
1 piece of fried 246 cal
1 piece of 246 cal 3 barbeque 390 cal 1 fried fish 350cal 1 piece of 246 cal 3 barbeque 390 cal chicken 1 fried 350cal
fried meat fried meat fish
chicken chicken
Total: Total: Total: Total: Total: Total: Total:

450 cal 594 cal 554 cal 450 cal 594 cal 450 cal 554 cal
Total 1630 1884 1615 1738 cal 1884 1630 cal 1615
Calorie cal cal cal cal cal
Intake