ONE WEEK MEAL PLAN

Name of Student

One Week Meal Plan

One week meal plan for a 39-year-old female, 190kgs, aheight of 5`9, 1200calories.

The recommended daily intake of calories iscalculated basing on age, gender, height, and the amount of exercisesdone by a person. The standard daily calorie intake for adults basingon a person’s profile is 1350kcal. (Haris &amp Roza, 2010). Theperson should have a daily calorie intake of 30 calories per kg tomaintain body weight. Therefore, she has to take 1170kcal daily(Haris &amp Roza, 2010).

Food Items and their Exact Portions

An adult female is recommended to have three fooditems carbohydrates, fats, and protein. To ensure that she takes abalanced diet, in a day, carbohydrates should be 45-65%, fats 20-35%and proteins of 10-35%. Food items should be distributed throughoutthe day so that to maintain a nutrient balance score (Haris &ampRoza, 2010).

Days

Breakfast

Lunch

Dinner

Sunday

Tea (1cofee mug)

Buttered bread (2 slices)

1 Sausage

Protein powdered turkey meatballs

Popcorn

Fresh melon fruit salad

Beef stew with rice

Baked apple

Hearty grain

Monday

Scrambled eggs

Whole wheat toast

Butter Jelly

Fresh fruit

Curry chicken salad

Whole wheat bread

Sliced apple

Cheese

Farmer’s market stir fry

Vegetables

Seafood

Biscuits

Tuesday

Pecan maple cookies

Boiled egg &amp a banana

Fruit smoothie

Cheesy crackers

Whole-wheat pizza

Salad

Powerball

Wednesday

Plain shredded wheat cereal

Milk

Fruit

Roasted pumpkin

Currant Salad

Cheesy crackers

Grilled fish

Vegetables

Pancakes

Potato skins

Thursday

Wheat Muffins

Yoghurt

Granola cereal

Popcorns

Potato pancakes

Goat cheese

Vegetables

Vinaigrette dressing

Homemade butternut squash

Roasted asparagus

Zucchini chips

Friday

Millet porridge

Diced apples

Almonds

Crackers

Grapes

Carrots

Cheese

Jambalaya

Brown rice

Pecan maple cookies

Saturday

Filled Pancakes

Mango slices

Bacon dates

Diced avocado

Brown rice

Low sodium sauce

Chicken masala

Fresh asparagus

Popcorns

Table1: Food menu in one week

Five characteristics of a healthy diet

First, ahealthy diet should be balanced to contain all nutrients needed inthe body proteins, carbohydrates, vitamins, water and minerals, andfats. Secondly, it should be sufficient enough to maintain goodhealth. Thirdly, a proper diet controls the calorie content in thebody. Next, it should be moderate to avoid producing excess sugar,fats, and other undesired nutrients. Finally, a good diet should havefoods that vary day by day (Haris &amp Roza, 2010).

Reference

Haris, B. E &amp Roza, S. (2010). DietaryReference Intakes. Korea: Korean Nutrition Society.