Parisan, Shan Kyre M.

2 – BSESS
Contemporary Issues on Exercises

ONE WEEK MEAL PLAN

Monday
Breakfast (400 calories)
- Scrambled eggs with spinach and whole grain toast
- Nutrients: Protein, Vitamin A, Iron, Folate

Lunch (500 calories):**

- Grilled chicken breast with quinoa and roasted vegetables
- Nutrients: Protein, Fiber, Vitamin C, Magnesium

Dinner (600 calories):**

- Baked salmon with sweet potato and steamed broccoli
- Nutrients: Omega-3 fatty acids, Vitamin B6, Vitamin K, Potassium

Tuesday:
- Breakfast (350 calories)
- Greek yogurt with mixed berries and a drizzle of honey
- Nutrients: Protein, Calcium, Vitamin C, Antioxidants

Lunch (450 calories)

- Lentil soup with a side of mixed green salad
- Nutrients: Fiber, Iron, Vitamin B, Folate

Dinner (550 calories)

- Stir-fried tofu with brown rice and stir-fried vegetables
- Nutrients: Plant-based Protein, Fiber, Vitamin E, Zinc

Wednesday:
Breakfast (400 calories)
- Oatmeal with sliced bananas, walnuts, and a sprinkle of cinnamon
- Nutrients: Fiber, Potassium, Vitamin B, Magnesium

Lunch (500 calories)

- Turkey and avocado wrap with a side of carrot sticks and hummus
- Nutrients: Protein, Healthy fats, Vitamin E, Vitamin K

Dinner (600 calories)

- Beef stir-fry with bell peppers and broccoli served over quinoa
- Nutrients: Protein, Iron, Vitamin C, Magnesium

Thursday
Breakfast (350 calories):**
- Chia seed pudding with almond milk, sliced strawberries, and a touch of maple syrup
- Nutrients: Omega-3 fatty acids, Calcium, Vitamin C, Antioxidants

Lunch (450 calories):**

- Chickpea salad with cucumbers, cherry tomatoes, and feta cheese
- Nutrients: Protein, Fiber, Vitamin K, Calcium
Dinner (550 calories):**
- Grilled shrimp with zucchini noodles and a light garlic sauce
- Nutrients: Protein, Vitamin B12, Vitamin C, Magnesium

Friday
Breakfast (400 calories):**
- Whole grain toast with mashed avocado and poached eggs
- Nutrients: Healthy fats, Protein, Vitamin E, Folate

Lunch (500 calories)

- Quinoa salad with roasted butternut squash, dried cranberries, and a lemon vinaigrette
- Nutrients: Fiber, Vitamin A, Vitamin C, Iron

Dinner (600 calories)

- Baked chicken parmesan with a side of whole wheat spaghetti and marinara sauce
- Nutrients: Protein, Calcium, Vitamin B, Iron

Saturday:
Breakfast (300 calories)
- Scrambled tofu with spinach and cherry tomatoes, whole grain toast, mixed berries and green
tea

Nutrients:
- Macros: Protein: 18g, Carbs: 30g, Fat: 10g
- Micros: Iron, Calcium, Fiber, Vitamin C
Lunch (350 calories)
- Quinoa salad with mixed veggies (bell peppers, cucumbers, carrots)
- Grilled chicken breast or tofu for a vegetarian option

Nutrients;
- Macros: Protein: 25g, Carbs: 30g, Fat: 8g
- Micros: Iron, Magnesium, Vitamin A, Vitamin K

Dinner (400 calories)

- Baked salmon with asparagus, brown rice or sweet potato and garden salad with olive oil
dressing

Nutrients:
- Macros: Protein: 20g, Carbs: 35g, Fat: 12g
- Micros: Omega-3 fatty acids, Selenium, Vitamin D, Potassium

Sunday
Breakfast (320 calories)
- Greek yogurt with granola, nuts, and honey, fresh fruit (e.g., bananas, oranges, or apples)

Nutrients:
- Macros: Protein: 15g, Carbs: 40g, Fat: 10g
- Micros: Calcium, Fiber, Vitamin E, Antioxidants

Lunch (300 calories)

- Lentil soup with whole grain bread, mixed green salad with avocado slices and lemon-infused
water
Nutrients:
- Macros: Protein: 18g, Carbs: 40g, Fat: 7g
- Micros: Fiber, Folate, Vitamin B6, Vitamin C

Dinner (380 calories)

- Stir-fried tofu or chicken with broccoli and bell peppers, quinoa or brown rice and steamed
edamame for an appetizer

Nutrients:
- Macros: Protein: 22g, Carbs: 35g, Fat: 10g
- Micros: Vitamin K, Vitamin C, Magnesium, Zinc