PREPARE A MEAL PLAN

Group Members:
Mendoza, Razael
Obillos, John Gabriel
Ongao, Fern J
Ortillo, Joanna Angelica

MONDAY - Total Calories: 2002 kcal

Meal Time Food Nutritional Value

Breakfast One cup of rice, cooked, enriched, - Calories: 205 kcal

regular, long-grain, white - Total Fat: 0.4g
- Saturated Fat: 0.1g
- Sodium: 1.6mg
- Total Carbohydrate: 45g
- Dietary Fiber: 0.6g
- Sugar 0.1g
- Protein: 4.3g
- Calcium: 15.80mg
- Iron: 1.90mg
- Potassium: 55mg

100 g of egg omelet - Calories: 154 kcal

- Total Fat: 12g
- Saturated Fat: 3.3g
- Cholesterol: 313mg
- Sodium: 155mg
- Total Carbohydrate: 0.6g
- Sugar: 0.3g
- Protein: 11g
- Vitamin D: 1.70mcg
- Calcium 48.00mg
- Iron 1.48mg
- Potassium 117mg

One piece of saging na saba - Calories: 122 kcal

- Total Fat: 0g
- Sodium: 0mg
- Total Carbohydrate: 32g
- Dietary Fiber: 4g
- Sugar: 0g
- Protein: 2g
- Vitamin A: 8%
- Vitamin C: 47%
 - Calcium: 1%
- Iron: 5%
Percentages are based on a diet of
One cup of cow’s milk 2000 calories a day.

- Calories: 122 kcal

- Fat: 4.8g
- Sodium: 115mg
- Carbohydrates: 12g
- Fibers: 0g
- Sugars: 12g
- Protein: 8g
- Calcium 293mg

Total Calories: 603 kcal

Mid-morning Snacks - Calories: 72 kcal

One medium apple - Carbohydrate: 19.06g
- Fat: 0.23g
- Protein: 0.36g
- Calcium: 8mg
- Iron: 0.17mg
- Potassium: 148mg
- Vitamin A: 4mcg
- Vitamin C: 6.3mg

- Calories: 100 kcal

One cup plain yogurt - Fats: 3g
- Protein: 8g
- Carbohydrate: 15g

Total Calories: 172 kcal

Lunch One cup of sinigang na hipon - Calories: 205 kcal

- Carbohydrates: 44g
- Dietary Fiber: 0g
- Sugar: 0g
- Fat: 0g
- Protein: 4g
- Sodium: 2g
- Calcium: 2%
- Iron: 11%
Percentages are based on a diet of
2000 calories a day.
One serving of pancit canton - Calories: 348 kcal
- Total Fat: 21.3 g
- Saturated Fat: 11.5 g
- Polyunsaturated Fat: 1.4 g
- Monounsaturated Fat: 6.1 g
- Cholesterol: 53.3 mg
- Sodium: 610.5 mg
- Potassium: 375.1 mg
- Total Carbohydrate: 21.3 g
- Dietary Fiber: 2.6 g
- Sugars: 1.8 g
- Protein: 17.3 g
- Vitamin A: 44.4 %
- Vitamin B-12: 6.7 %
- Vitamin B-6: 14.5 %
- Vitamin C: 17.6 %
- Vitamin E: 0.9 %
- Calcium: 3.8 %
- Iron: 6.8 %
- Magnesium: 5.0 %
- Zinc: 14.1 %
Percentages are based on a diet of
2000 calories a day.
Half a cup of mashed potatoes
- Calories: 118 kcal
- Total Fat: 4.4g
- Saturated Fat: 0.8g
- Trans Fat: 0.6g
- Polyunsaturated Fat: 0.9g
- Monounsaturated Fat: 1.5g
- Cholesterol: 1.1mg
- Sodium: 349.5mg
- Potassium: 342.5mg
- Total Carbohydrates: 18g
- Dietary Fiber: 1.6g
- Sugars: 1.5g
- Protein: 2g
- Vitamin A: 4%
- Vitamin C: 18.5%
- Calcium: 1.7%
- Iron: 1.5%
Percentages are based on a diet of
2000 calories a day.

Total Calories: 671 kcal

Mid-afternoon Snacks - Calories: 140 kcal
One-piece fresh lumpiang ubod - Total Fat: 8g
- Protein: 3g
- Total Carbohydrate: 14g
250 mL Tropical fruit juice - Calories: 46 kcal
- Total Fat: 1g
- Sodium: 2mg
- Protein: 1g
- Total Carbohydrate: 9g

Total Calories: 186 kcal

Dinner One cup of del taco rice - Calories: 140 kcal

(113 g) - Total Fat:2g
- Protein: 3g
- Cholesterol: 2mg
- Sodium: 910mg
- Total Carbohydrate: 27g

One serving of marinated bangus - Calories: 170 kcal

(110 g) - Total Fat: 8g
- Protein: 23g
- Sodium: 60g
- Cholesterol: 30g
- Total Carbohydrate: 1g

8 fl oz of almond milk - Calories: 60 kcal

(240 ml) - Total fat: 2.50g
- Protein: 1g
- Sodium: 140mg
- Sugars: 7g
- Total Carbohydrate: 6.5g

Total Calories: 370 kcal

 SUNDAY - Total Calories: 2012 kcal
Meal Time Food Nutritional Value

Breakfast Peanut Butter and Jelly Sandwich - Calories: 100 kcal

(1oz) - Total Fat: 4.34g
- Saturated Fat: 0.893g
- Polyunsaturated Fat: 1.267g
- Monounsaturated Fat: 1.899g
- Sodium: 147mg
- Dietary Fiber: 0.9g
- Sugars: 3.69g
- Protein: 3.15g
- Calcium: 28mg
- Iron: 0.76mg
- Potassium: 68mg
- Total Carbohydrate: 12.87g

Corned Beef Brisket (Cured) - Calories: 225 kcal

(4 oz) - Total fat: 16.9g
- Saturated fat: 5.364g
- Polyunsaturated Fat: 0.601g
- Monounsaturated Fat: 8.142g
- Cholesterol: 61mg
- Sodium: 1380mg
- Calcium: 8mg
- Iron: 1.92mg
- Potassium: 337mg
- Vitamin C: 30.6mg
- Total Carbohydrate: 0.16g

One cup of coffee - Calories: 6 kcal

(6 fl oz) - Total fat: 0.15g
- Saturated fat: 0.082g
- Polyunsaturated Fat: 0.012g
- Monounsaturated Fat: 0.035g
- Sodium: 6mg
- Sugars: 0.22g
- Protein: 0.33g
- Calcium: 11mg
- Iron: 0.07mg
- Potassium: 62mg
- Vitamin A: 1mcg
- Total Carbohydrate: 0.84g

Total Calories: 331 kcal

Mid-morning Snacks - Calories: 131 kcal
One cup original soymilk - Total Fat: 4.3g
- Sodium: 124mg
- Calcium: 60.75mg
- Iron: 1.56mg
- Potassium: 287mg
- Protein: 8g
- Total Carbohydrate: 15g
One medium banana (118g) - Calories: 105 kcal
- Total Fat: 0.4g
- Saturated: Fat 0.1g
- Sodium: 1.2mg
- Total Carbohydrate: 27g
- Dietary Fiber: 3.1g
- Sugar: 14g
- Protein: 1.3g
- Calcium: 5.90mg
- Iron: 0.31mg
- Potassium: 422mg

Total Calories: 236 kcal

Lunch One cup of rice, cooked, enriched, - Calories: 205 kcal

regular, long-grain, white - Total Fat: 0.4g
- Saturated Fat: 0.1g
- Sodium: 1.6mg
- Total Carbohydrate: 45g
- Dietary Fiber: 0.6g
- Sugar 0.1g
- Protein: 4.3g
- Calcium: 15.80mg
- Iron: 1.90mg
- Potassium: 55mg

One serving of Ginisang Petchay - Calories: 140 kcal

(100g) - Total Fat: 8g
- Protein: 31g
- Total Carbohydrate: 3g

Fried Galunggong (1 pc , 91g) - Calories: 211 kcal

- Total Fat: 11g
- Protein: 13g
- Total Carbohydrate: 15g
 Medium-sized apple - Calories: 95 kcal
- Total Fat: 0g
- Protein: 1g
- Total Carbohydrate: 25g
- Sugar-19g (naturally occuring)
- Fiber-3g

Total Calories: 651 kcal

Mid-afternoon Snacks - Calories: 78 kcal

One large boiled egg (50g) - Total Fat: 5g
- Sodium: 62mg
- Potassium: 63mg
- Cholesterol: 187mg
- Protein: 6g
- Total Carbohydrate: 43g
200ml fresh orange juice - Calories: 94 kcal
- Total fat: 0.42g
- Carbs: 21.8g
- Sodium: 2mg
- Protein: 1.47g
- Calcium: 23mg
- Iron: 0.42mg
- Potassium: 419mg
- Vitamin A: 21mcg
- Vitamin D: 104.6mg

Total Calories: 172 kcal

Dinner Grilled Tilapia (1 medium fillet, - Calories: 218 kcal
170g) - Total Fat: 4.5g
- Saturated Fat: 1.6g
- Cholesterol 97 mg
- Sodium: 95mg
- Potassium: 646mg
- Carbohydrates 0g
- Protein 44g

Vegetable Chop Seuy (1 cup, 220g) - Calories: 167 kcal

- Total Fat: 7.8g
- Saturated Fat: 1.2g
- Cholesterol 36 mg
- Sodium: 556mg
- Carbohydrates 9.1g
- Dietary Fiber 2.5g
- Sugar- 3.8g
- Protein 16g

- Calories: 189kcal
Banana Split (100g) - Total Fat: 9.2g
- Saturated Fat: 3.5g
- Cholesterol 17 mg
- Sodium: 38mg
- Carbohydrates 26g
- Dietary Fiber 1.9g
- Sugar 13g
- Protein 3.1g

Cucumber Juice (1 cup, 253 g) - Calories: 48 kcal

- Total Fat: 0.8g
- Saturated Fat: 0.1g
- Cholesterol 0 mg
- Sodium: 428mg
- Potassium: 468 mg
- Carbohydrates 9.8g
- Dietary Fiber 1.3g
- Sugar- 7.3g
- Protein 2.4g

Total Calories: 622 kcal