Crafting My Ideal Weekly Menu-Balancing Favourite Foods with Nutritional Health

Crafting My Ideal Weekly Menu-Balancing Favourite Foods with Nutritional Health

	Breakfast	Lunch	Dinner	Snack
Monday	Two strips of bacon Two sausage links	250g avocado salad served with lettuce and carrots 250g Baked Turkey,	250g rice 150g black beans 150g cabbage	1 cup of green leafy salad topped with almonds and strawberries
Tuesday	400ml milk, whole grain rolls, 1 orange	150g chicken breast 350g vegetable salad	200g French beans 200g fish fingers 150ml mango juice	1 cup of popcorn
Wednesday	2 scrambled eggs 1 apple 200ml milk	250g Sweet potato fries 200g fish 50g avocado	350g butter chicken 200g garlic bread 50g broccoli	200g walnuts
Thursday	Whole grain Waffles 1 cup vegetable soup.	200 g ground beef 250g mashed sweet potatoes.	200g chicken breast, mashed potatoes, broccoli	200g of nut-based energy bites
Friday	Greek yoghurt, frozen blueberries.	400g shrimp fried brown rice	Zucchini Baked potatoes 300g beans	1 cup banana slices topped with peanut butter
Saturday	1 cup mug cakes, 2 glasses of water, 1 banana.	300g fish 150g cauliflower	300g lentils 300g collard beans 100g ground beef	1 cup of apple slices topped with cheese and butter
Sunday	2 slices of whole wheat bread, Cashew nuts.	100g beef 1 cup Barley soup	Spinach salad Tuna poke bowl	1 cup frozen berries

The meal plan listed above was designed in concert with my caloric requirement to maintain a healthy body and adequately incorporated my favorite food choices. Chicken and fish-based servings are my favourites. When designing this meal plan, I was keen to include them selectively so as not to repeat them severally within the one week outlined in the plan. My meal favorite, chicken and fish-based servings, as well as sweet potato fries, were the hardest for me to plan. This is because I tend to take them quite often within any one week. I, however, had to minimize their incorporation into the meal plan to avoid repeating meals. In addressing the difficulty attributable to this food group, I intend to reduce their consumption over time to an agreeable level. I also intend to incorporate physical exercises into my routine. Food choices such as sweet potato fries provide a surplus of calories that may, in the long term, contribute to weight gain and consequent overweight and obesity (Hall et al., 2019). Lifestyle modifications such as exercise can help counter the additional calories, thus ensuring the maintenance of optimal physical health (Ludwig et al., 2018). It is for these reasons that I minimized the inclusion of high-calorie foods in my meal plan.

My snack choices were relatively closer to my routine snack practices. I, however, had to modify the plan to limit high-calorie-containing snacks that often characterize my snack practices. The food choices in this meal plan were made to include all the major nutrients. Carbohydrates are an important source of energy required for normal bodily functions (Sanyaolu et al., 2019). It is for this reason that I incorporated carbohydrate-based food options in my entire meal plan. All the meals adopted in this meal plan had at least one source of carbohydrates. This choice is also favourable to my lifestyle, which is characterized by moderate physical exercise. Carbohydrate-based diets would provide the much-needed energy for this.

 References

Hall, K., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T., & Chen, K. et al. (2019). Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism, 30(1), 67-77.e3. https://doi.org/10.1016/j.cmet.2019.05.008

Ludwig, D., Hu, F., Tappy, L., & Brand-Miller, J. (2018). Dietary carbohydrates: role of quality and quantity in chronic disease. BMJ, k2340. https://doi.org/10.1136/bmj.k2340

Sanyaolu, A., Okorie, C., Qi, X., Locke, J., & Rehman, S. (2019). Childhood and Adolescent Obesity in the United States: A Public Health Concern. Global Pediatric Health, 6, 2333794X1989130. https://doi.org/10.1177/

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course Learning Outcomes:
 Outline the role and function of the six major nutrients.
 Demonstrate the ability to plan menus.
Imagine you are trying to plan your “ideal” one-week menu that includes some of your favourites. Analyze your
favourite food/drinks to see if any of them fit a healthy menu’s criteria.

Resource: Chapter 3, “Supplemental Materials” on Course Syllabus
For this assignment, you will prepare a daily menu for 7 days (Monday through Sunday) using the
grid chart; this is to include:
 Breakfast
 Lunch
 Dinner
 Snack
Reminders:
 Avoid:
o Foods high in fat with little nutritional value
o Sugary foods
Processed meats with additives and nitrates (ex. hot dogs, store-bought fish sticks, chicken
nuggets, etc).