Nutrition Plan

Days/Meals BreakfastLunchDinner
Monday– Non-fat milk
– Chinese noodle soup with fish meatball, egg and chicken		– Cracker
– Fish hamburger (Consisting of fish, salad, tomato, cheese)
– Homemade French Fries (Healthy cooking oil)		– Porridge with dried fish and sausage
– Milk Yogurt (Greek Yogurt)
Tuesday– Green Apple
– Corn flake cereal and milk
– Pancake and honey		– Beef steak with mash potato and stirred vegetable (Chili pepper (Green, yellow and red), broccoli, asparagus, carrot,  accompanied by mushroom sauce
– Crab Soup
– Steam Rice
– Cookie, consisting or oath and almond
– Green apple
Wednesday– Orange Juice
– Bread with omelet, bacon, scrambled egg and sausage, together with tomato and salad dressing.
– Steam Rice
– Broccoli soup
– Salmon Steak with vegetable.
– Croissant		– Caesar Salad
– Bisque soup  
– Fresh banana slices.
Thursday– Tuna clubhouse sandwich
– Hot Green Tea (Sugar 20%)
– French Fries		– Roasted Chicken
breast
– Fried and stirred broccoli and carrot Apple juice 		– Biscuit
– Meatloaf
– Salad
– Mash Potato
– Cabbage Soup
Friday– Wonton noodle soup with shrimp dumplings
– Shrimp Dim Sum
– Chinese tea		– Seafood fried rice
– Fried-stirred chinese bok choy (Sturdy Greens).
– Steamed catfish
– Watermelon 		– Spaghetti Bolognese- Crab cake
– Pears and oranges
Saturday– French toast with stirred tomato, grilled bacon, boiled egg
– Waffle with honey
– Fruit smoothie 		– Parmesan Chicken
– Steam Rice
– Miso Soup
– Biscuit 		– Beef Soup
– Steam Rice
– Mixed Salad Green apple
Sunday – Egg benedict (including baccon)
– Low fat fresh milk
– Steamed Spinach 		– Beef Wellington (Including beef and steam rice with sauce as well)
– Green Bean salad with mustard dressing.		– White Bean and vegetable soup
– Mushroom Beef pasta with cheese.
– Banana
  • Foods and meals that I intend to consume are rich in protein and carbohydrates. I need these nutrients in order to provide enough energy to my muscle to successfully cope up with the vigorous/moderate exercising that I will be performing (Sit-up and Push-up). These types of nutrient that could be found in meats/fishes and eggs. I tried to reduce sugary foods and sweets in order to reduce belly fat, increase energy and activeness and avoid deadly diseases such as diabetes. This nutrition plan would surely help me to accomplish my intended goal. 
  • Nutrition facts (Mainly for foods with high level of protein)
  • Parmesan chicken

Weight: 142g

320 Calories

Total fat: 19g

Cholesterol: 55mg

Protein: 17g

  • Miso soup

Weight: 128g

93 calories

Total fat: 4.3g

Protein: 7.9g

Carbohydrates: 7.4g

  • Caesar Salad

Weight: 100 grams

44 Calories

Cholesterol: 5mg

Carbohydrates: 4.3g

Protein: 3.2g

  • Bacon

Weight: 8g

43 calories

Cholesterol: 8.8mg

Carbohydrates: 0.1g

Protein: 3g

  • Beef Steak

Calories: 271

Protein: 25g

Weight: 100g

Cholesterol: 78mg

  • Salmon Steak

Calories: 170

Protein: 26g

Weight: 113g

Cholesterol: 75mg

  • Spaghetti Bolognese:

Calories: 158

Weight: 100g

Carbohydrates: 31g

Protein: 6g

  • Steak burger (450g)

Weight: 450g

Carbohydrates: 50.5g

Protein: 32.4g

Glucose: 6.1g

Saturated fat 9g

Calories: 520cal

  • Fish Burger

Weight: 400g

Calories: 516 cal

Cholesterol: 30mg

Protein: 16g

  • Non-fat milk

Quantity: 1 cup

Cholesterol: 4.9mg

Total Carbs: 12g

Cholesterol: 4.9mg

Protein: 8g