Essay About Cup Of Mango Juice And Morning Snack1 Cup Of Yoghurt

Meal Plan for Three Days
3-Day Meal PlanStudent NameInstitution AffiliationDateIntroductionThis personal meal diary is a three-day meal plan that points to a healthy and balanced diet based on the meals pyramid. According to the meals pyramid, the meal plan should have the correct servings of each food group such as vegetables, proteins, fruits, and grains (Moizé, Pi-Sunyer, Mochari, & Vidal, 2010). In addition, the meal plan prepared with the following composition: 60% carbohydrates, 30% fats and 10% proteins. The following is the 3-day personal mean plan: Meal ComponentsDaily Meal description including fat, protein and carbohydrate compositionDay One Breakfast Muffin and an Egg:½ Ounces of ham, 1 egg, 1 muffin (English), cheese (one slice), 1 cup of mango juice and a teaspoonful of margarine.   2029 calories: Carbohydrates- 250 gramsProteins- 34 gramsFat: unsaturated fat (81 grams) and saturated fat (42 grams)Mid-morning snack1 cup of yoghurt mixed with Bran (1 T), lime water (1 cup) and  Lunch A chicken salad:Chicken breast (1.5 Ounces), pineapple (1.5 ounces), cottage cheese (low in fat and about 1/8 cup), orange peel, 1 teaspoonful of almonds, chives, 1 tsp. of mayonnaise (low-calorie), ¼ cup of grapes and a cup of spinach. Three bean salad: Kidney beans, yellow beans and green beans (each 1/3 cup), sugar component, vinegar and onion.A cup of iced teaOne small baked apple,4 wheat crackersAfternoon snackA cup of skim milk and fig bars (1 ½ bars) Dinner Garlic chickenChicken breast (5 ounces, cooked), ¼ clove of garlic, skim milk (1/8 cups), lemon juice, bread crumbs (light wheat, ¼ cups) and tabasco (1 teaspoonful).A cup of wild rice12 ounces of diet sodaPound cake (light cake (1 serving), whipped topping and strawberries (1/4 cup))A cup of Zucchini squash medleyDay Two Breakfast A cup of soymilkOne medium-sized bananaA cup of bran flakes (fortified)½ cup scrambled egg substitute This plan is meatless and has total calories of 2189. The composition is as follows:Carbohydrates- 61%Proteins – 8%Fats -28% Morning snack1/cup of raisin, a cup of yoghurt (soy brand), 2 teaspoons of granola Lunch A single vegetarian FajitaLow sodium Tortilla (whole wheat)¼ cup of sliced peppers (red and green bell),1/5 cup of sliced onion1/5 cup of boiled pinto beans with saltA tablespoonful of olive oil1/5 cup of boiled cornA cup of blended fruits2 tablespoonful of low sodium tomato salsa.2 tablespoonful of guacamoleAfternoon snackOne cup of fresh blue berries, 1 tablespoonful of olive oil, 5 low fat crackers (wheat), 3 spoonful of hummus Dinner ½ cup of pasta (whole wheat)¼-cup cilantro (fresh)½ cup of regular pasta6 small soy “meatballs”1/5 cup of low sodium tomato sauce¼ clove of garlicFat free Salad dressing (2 tablespoonful)Day Three Breakfast Egg omelet (3 egg white) topped with:Chopped green peppers (3 pieces)2 chopped tomatoes1 tablespoonful onion (chopped)1 cup of nonfat skim mil2 tablespoonful of Canola oil½ cup of melon (cubed)Salted almond butter (1 tsp)1 slice of toast (whole wheat)  Day three has 2172 calories in total with the following composition:Carbohydrates- 292.1 calories (58%)Proteins – 100.5 calories (11.0%)Fats – 73.6 calories (30%)Mid-morning snack¼ cup of salted cashews¼ cup of cranberried (dried) Lunch 2 cups of raw spinach1 cup of milk (skim and nonfat) 2 ounces of chicken breasts (skinless and not roasted, fried, etc)1 sesame breadstick2 tablespoonful of corn salsa and black bean2-tablespoonful of blend cheese (Mexican, shredded)1-cup fruit saladSnack Whole-wheat crackers (8 of them) and a medium appleDinnerA cup of couscous4 ounces of wild broiled salmon¾ cup carrots¾ cup broccoliMozzarella and tomato: ½ cup of low sodium mozzarella1 cup of sliced tomatoReferencesMoizé, V. L., Pi-Sunyer, X., Mochari, H., & Vidal, J. (2010). Nutritional pyramid for post-gastric bypass patients. Obesity Surgery.