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    Meal Plan of The Month

    Uploaded by

    Hamadi
    This document outlines a 4-week meal plan with the objectives of preserving muscle mass, increasing immunity and bone density, supporting blood and testosterone health, and maintaining weight. The plan provides 1500-1700 calories per day through meals and snacks consisting of proteins like eggs, fish and chicken along with grains, fruits and vegetables. Meals vary each day and week, with adjustments in food items and portion sizes.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Meal Plan of The Month

    Uploaded by

    Hamadi
    38 views3 pages
    This document outlines a 4-week meal plan with the objectives of preserving muscle mass, increasing immunity and bone density, supporting blood and testosterone health, and maintaining weight. The plan provides 1500-1700 calories per day through meals and snacks consisting of proteins like eggs, fish and chicken along with grains, fruits and vegetables. Meals vary each day and week, with adjustments in food items and portion sizes.

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    Meal Plan of the Month

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    This document outlines a 4-week meal plan with the objectives of preserving muscle mass, increasing immunity and bone density, supporting blood and testosterone health, and maintaining weight. The plan provides 1500-1700 calories per day through meals and snacks consisting of proteins like eggs, fish and chicken along with grains, fruits and vegetables. Meals vary each day and week, with adjustments in food items and portion sizes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    38 views3 pages

    Meal Plan of The Month

    Uploaded by

    Hamadi
    This document outlines a 4-week meal plan with the objectives of preserving muscle mass, increasing immunity and bone density, supporting blood and testosterone health, and maintaining weight. The plan provides 1500-1700 calories per day through meals and snacks consisting of proteins like eggs, fish and chicken along with grains, fruits and vegetables. Meals vary each day and week, with adjustments in food items and portion sizes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    MEAL PLAN OF THE MONTH

    Name: Hain, Mohammad De Guzman BMI: 21. 4


    Course and Section: BSME-1A
    Objectives:
    1. To preserve muscle mass;
    2. Increase immunity and bone density;
    3. To have healthy production of blood and blood itself;
    4. Breakdown fats to maintain weight; and
    5. Improve testosterone level.

    WEEK 1 AND WEEK 3


    Day 1, 3, and 5
    Breakfast Lunch Dinner Snacks
     2 boiled eggs  6 oz of Rice  6 oz of Rice  100 grams of
    (130 calories) (154 calories) (154 calories) Apple (52
     240 mL of  Tinola with  100 grams of calories)
    Milk (154 100 grams of Steamed  1 cup of Non-
    calories) chicken Mackerel fat yogurt (80
     5.4 oz of Rice Breast (209 Tuna (143 calories)
    (138 calories) calories) calories)  San Mig
     20 grams of  50 grams of  1 sachet of Sugar Free
    peanuts (113 Chinese Milo (94 Coffee (40
    calories) Cabbage (10 calories) calories)
    calories)  Bread with
     100 grams of egg (175
    Oranges (47 calories)
    calories)

    Total calories: 535 Total calories: 420 Total calories: 391 Total calories: 347
    calories calories calories calories

    Overall Calories: 1,691 Calories


    Day 2, 4, 6, and 7
    Breakfast Lunch Dinner Snacks
     San Mig  6 oz of Rice  6 oz of Rice  100 grams of
    Sugar Free (154 calories) (154 calories) Mango (60
    Coffee (40  Chicken  150 grams of calories)
    calories) Curry with Century Tuna  20 grams of
     30 grams of 100 grams of (241 calories) Tomatoes (4
    Oats (111 Chicken  One egg (65 calories)
    calories) Breast (231 calories)  Yakult (60
     15 grams of calories)  250 mL of calories)
    Peanut Butter  100 grams of Fresh Milk  90 grams of
    (85 calories) String Beans (160 calories) Banana (80
     10 grams of (14 calories) calories)
    Milo (39  Bread With
    calories) Cheese (173
    calories)

    Total calories: 275 Total calories: 399 Total calories: 620


    calories calories calories Total calories: 347
    calories

    Overall Calories: 1,671 Calories

    WEEK 2 AND WEEK 4


    Day 1, 3, and 5
    Breakfast Lunch Dinner Snacks
     5 oz of Rice  6 oz of Rice  6 oz of Rice  30 grams of
    (128 calories) (154 calories) (154 calories) Peanuts (170
     2 boiled eggs  Adobong  One egg (65 calories)
    (130 calories) Manok with calories)  90 grams of
     250 mL Fresh 100 grams of  100 grams of Banana (80
    Milk (160 Chicken Boiled calories)
    calories) Breast (226 Spinach (23  1 sachet of
    calories) calories) Milo (94
     30 grams of  Sinigang na calories)
    Potato (26 tulingan with  San Mig
    calories) 100 grams of Sugar Free
    Mackerel Coffee (40
    Tuna (143 calories)
    calories)
     30 grams of  100 grams of
    Tomatoes (5 Pineapple (50
    calories) calories)

    Total calories: 418 Total calories: 406 Total calories: 390


    calories calories calories Total calories: 474
    calories

    Overall Calories: 1,688 Calories

    Day 2, 4, 6, and 7
    Breakfast Lunch Dinner Snacks
     San Mig  7 oz of Rice  7 oz of Rice  1 sachet of
    Sugar Free (154 calories) (154 calories) Birch Tree
    Coffee (40  150 grams of  150 grams of Milk (149
    calories) Century Tuna Adobong calories)
     Bread with (241 calories) Monggo (255  100 grams of
    egg (148  100 grams of calories) Pineapple (50
    calories) Apple (52  100 grams of calories)
    calories) Chicken  25 grams of
     One egg (65 Breast (129 25-59%
    calories) calories) cacao, dark
    chocolate
    (137 calories)
     10 grams of
    Cashew nuts
    (58 calories)

    Total calories: 188 Total calories: 537 Total calories: 563 Total calories: 394
    calories calories calories calories

    Overall Calories: 1,682 Calories

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