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Lesson 3 Project - Menu

This document provides a 1-week sample menu for a healthy diet. It includes breakfast, lunch, snack, and dinner options for each day of the week. Each meal lists the calories, carbohydrates, protein, and fat content. The conclusion notes that some adjustments could be made to better balance macronutrients for certain health conditions, such as reducing carb intake to 40% on some days and lowering protein to 10-20% on Wednesday. It also recommends aiming for a fat intake between 20-30% rather than some days being higher at 35%.

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362 views3 pages

Lesson 3 Project - Menu

This document provides a 1-week sample menu for a healthy diet. It includes breakfast, lunch, snack, and dinner options for each day of the week. Each meal lists the calories, carbohydrates, protein, and fat content. The conclusion notes that some adjustments could be made to better balance macronutrients for certain health conditions, such as reducing carb intake to 40% on some days and lowering protein to 10-20% on Wednesday. It also recommends aiming for a fat intake between 20-30% rather than some days being higher at 35%.

Uploaded by

thecountrymuffin
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Lesson 3 Project | 1 Week Healthy Diet Menu

Calories, Carbohydrates, Protein, and Fat


BREAKFAST MONDAY Calories: 1979.59 Fat: 77.59g (35%) Carbs: 253.2g (51%) Protein: 96g (19%) TUESDAY Calories: 1817.8 Fat: 64.49g (32%) Carbs: 206.27g (45%) Protein: 77.07g (17%) WEDNESDAY Calories: 2 scrambled Eggs 1844.31 t. Black Pepper Salt Fat: 71.56g 1 t. Butter (35%) 1 medium Apple 2 T. natural Peanut Carbs: Butter 189.47g 8 OZ Water cup 2% Cottage Cheese cup Pineapple in 100% Juice 2 medium Carrots 1 Homemade Brownie 16 OZ Water 10 Corn Chips cup Salsa 16 OZ Water Crock Pot Beef Tips Brown Rice 1.5 cups Salad cup Croutons 3 T. Italian Dressing 16 OZ Water cup cooked Oatmeal 1.5 OZ Raisins t. Cinnamon 1 t. Butter 1 medium Banana 8 OZ 2% fat Milk 8 OZ Water 1 Baked Potato 1 cup Grapes 2 T light Sour Cream 16 OZ Water 1 T. Butter 2 OZ Cheddar Cheese 8 OZ French Onion Soup 2 OZ Mozzarella Cheese 16 OZ Water Chicken Breast, grilled T. fresh Rosemary 1 t. Garlic Powder t. Pepper -1/2 t. Salt 1/8 Lemon, juiced 2 cup Salad 3 T. Ranch Dressing (Homemade) 1 T. sliced Almonds 1 slice Whole Wheat Bread (Homemade) 1.5 T. raw Honey 16 OZ Water Homemade Lasagna 1 cup Broccoli 1 T. Parmesan 1 slice Whole Wheat Bread (Homemade) 1 t. Butter 1 t. Garlic Powder 16 OZ Water LUNCH SNACK DINNER

2 slices Whole Wheat Bread (Homemade) 4 t. Butter 1 T. raw Honey 1 T. Blueberry Fruit Spread 1 medium Apple 8 OZ Water 8 OZ Herbal Tea

12 OZ Navy Bean Soup 1 T. Parmesan 1 cup Salad 2 T. Balsamic Dressing 1 hardboiled Egg 2 pieces healthy homemade Fudge 16 OZ Water

cup Organic lowfat Yogurt 16 OZ Water

(41%) Protein: 95.32g (21%) THURSDAY Calories: 1853.45 Fat: 74.8g (34%) Carbs: 234.67g (55%) Protein: 66.23g (14%) FRIDAY Calories: 1847.35 Fat: 52.47g (25%) Carbs: 277.7g (60%) Protein: 52.86g (11%) SATURDAY Calories: 1854.81 Fat: 67.22g (32%) Carbs: 264.93g (57%)

8 OZ Coffee 2 T. Organic Half and Half 1 T. Sweet Cream allnatural Creamer cup Cooked Grits 2 t. Butter 1 OZ Cheddar Cheese 1 medium Banana 8 OZ Water 8 OZ Peppermint Tea 2 t. raw Honey 2 slices Whole Wheat Bread (Homemade) 1 slice fresh Tomato 1 slice uncured Turkey Bacon 1 slice (1 OZ) Cheddar 1 T. Mayo 1 Lettuce Leaf 1 slice Avocado 1.5 OZ Pita Chips 16 OZ Water 2 T. 1/3 lessfat Cream Cheese 1 stalk Celery 1.5 OZ Raisins 16 OZ Water Black Bean Spaghetti Sauce Angel Hair Pasta 1 T. Parmesan 1.5 cups Salad 2 T. Balsamic Dressing 16 OZ Water

2 Homemade Bran Muffins 1 T. Butter 1 medium Orange 8 OZ Herbal Berry Tea 8 OZ Water

2 cups Iceberg Lettuce cup chopped Tomato 1/3 cup Refried Beans 1/3 cup Salsa 2 T. light Sour Cream 1 OZ Cheddar Cheese 1 OZ Taco seasoned ground Venison 10 Organic Corn Chips 16 OZ Water

cup Dried Apricots 16 OZ Water

Pot Roast with Potatoes, Onions and Carrots 1 slice Homemade Whole Wheat Bread cup Homemade Apple Crisp cup Vanilla Ice Cream 16 OZ Water

2 scrambled Eggs t. Pepper Salt Ranch Roasted Potatoes 8 OZ Orange Juice 8 OZ Water

12 OZ Vegetable Soup 1 slice Homemade Whole Wheat Bread 2 t. Butter 1.5 cup Salad 2 T. Balsamic Dressing 16 OZ Water

cup raw Pecans 8 OZ Berry Tea 2 t. raw Honey 16 OZ Water

12 OZ Fruit Smoothie 3 cup Popcorn 16 OZ Water

Protein: 58.25g (13%) SUNDAY Calories: 1915.81 Fat: 72.79g (34%) Carbs: 268.88g (56%) Protein: 75.02g (16%)

1 Whole Wheat Bagel 2 T. Honey Nut Cream Cheese 1 1/2 cups fresh Pineapple 8 OZ Coconut Hibiscus Tea 8 OZ Water

2 hardboiled Eggs t. Pepper Salt 1 cup Green Beans 1 cup Mushrooms (saut) 2 pieces Homemade Healthy Fudge 16 OZ Water

2 T. natural Peanut Butter 1 Apple 16 OZ Water

12 OZ Plain low-fat Greek Yogurt 3 T. Blueberry Fruit Spread cup Homemade Granola 1 Banana 16 OZ Water

CONCLUSION:

Someone who has health conditions associated with insulin resistance, dyslipidemia or gout should limit their carb intake to about 40% vs. the usual 5060%. So, Wednesday (possibly Tuesday) might be okay otherwise some adjustments need to be made. The protein intake on Wednesday is a little too high (should be 10-20%). In general, fat intake should be 20-30%, leaning more toward 30%. So I would probably slightly reduce the amount of fat intake for Monday, Wednesday, Thursday, and Sunday

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