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.