20 year old sedentary female living in the dorms. 5'7" 175lbs
MyPyramid recommendations for losing weight: 2000 calories or less per day
Grains: 6oz
Vegetables:2.5C
Fruits:2C
Milk:3C
Meat and Beans:5.5oz Day 1 Breakfast: ·1 C Go Lean Kashi ·1 C fat free milk ·½ C blueberries
Snack: ·½ C strawberries ·6 oz light yogurt
Lunch: ·Sandwhich: 2 pieces bread, 1 tsp mustard, 2 oz lean turkey, 1 slice fat free cheese, ½ C spinach, sliced cherry tomatoes ·100 calorie pack
Dinner: ·Salmon ·1 C steamed mixed vegetables
Snack: ·Baby Carrots
Activity: 30 minute jog, 10 minute walk Day 2 Breakfast: ·2 egg white omlette with ¼ C mushrooms, 1 oz lean ham, 1 T low fat cheese ·8 oz fat free Meijer milk ·1 slice bread, toasted
Snack: ·2 slices bread with 1 T peanut butter on each
Lunch: ·Wrap: 3 T tuna mixed with 1 T Miracle Whip Light, chopped green onions and celery ·1 C grapes
Dinner: ·1 grilled chicken breast with 2 T salsa and 2 T low fat cheese ·½ C whole grain rice ·1 C fat free milk
Snack: ·1/3 C pineapple chunks with ¾ C low-fat cottage cheese
Activity: 1 hour Step-Aerobics class Day 3 Breakfast: ·Fruit smoothie: ½ sliced banana, ½ C strawberries, 1 C orange juicy, 6 oz yogurt
Snack: ·1 package oatmeal ·1 C fat free milk
Lunch: ·Grilled chicken salad with 2 T fat free dressing ·1/3 sliced cucumber
Dinner: ·1 flatbread, 1/3 C blackbeans, 2 T low fat shredded cheese, 2 T salsa, 1 broiled chicken breast
Snack: ·Peanut Butter Nature Valley Bars
Activity: 45 minute bike ride
Food Values
Food
Serving Size
Total Calories
Fat G
Carbs G
Protein G
Go Lean Kashi
¾ C
140 cal
1g
30g
13g
Fat Free Meijer Milk
1 C
90 cal
0g
13g
8g
Blueberries
½ C
83 cal
.5g
21g
1.1g
Dole Strawberries
1 C
45 cal
0g
12g
1g
Dannon Light & Fit Yogurt
1 cup (6oz)
80 cal
0g
15g
5g
Light Yoplait Yogurt
1 cup (6oz)
100 cal
0g
19g
5g
Brownberry 12 Grain Bread
1 slice
110 cal
1.5
21g
5g
Turkey
1 oz
80 cal
4g
0g
11g
Cherry Tomatoes
5 tomatoes
13 cal
.2g
2.9g
.65g
Fat Free Kraft American Cheese
1 slice
31 cal
.2g
2.5g
4.8g
Farm Fresh Peeled Carrots
3 oz
30 cal
0g
7g
1g
Spinach
1.5 C
3.5 cal
.05g
.55g
.045g
100 Calorie Pack Chocolate Covered Pretzels
1 pack
100 cal
3.5g
16g
2.g
Pink-Cooked Dry Heat Salmon
½ of a fillet
185 cal
5.5g
0g
31.7g
Steamed Mixed Vegetables
½ C
179 cal
.4g
36g
7.9g
2 Egg Whites
1 C
32 cal
.6g
0g
6g
Mushrooms
1 C
6 cal
0g
1.2g
1.2
Lean Ham
1 oz
36 cal
1.4g
.38g
5.2g
Jif Peanut Butter
2T
190 cal
16g
7g
7g
Tuna
3 oz
99 cal
.6g
0g
21.6g
Miracle Whip Light
1T
20 cal
1.5g
2g
0g
Green Onions and Celery
2 T
3 cal
0g
.4g
.1g
Grapes
1 C
62 cal
.3g
15.8g
.6g
Grilled Chicken Breast
4 oz
86 cal
1.9g
0g
16.1g
Old El Paso Thick n’ Chunky Salsa
2T
10 cal
0g
2g
0g
Whole Grain Rice
¼ C
109 cal
.8g
22.9g
2.25g
Dole Pineapple Chunks
½ C
60 cal
0g
15g
0g
Low Fat Cottage Cheese
½ C
81 cal
1.2g
3.1g
14g
Banana
1 banana
75 cal
.39g
18.98g
.83g
Orange Juice
8 oz
112 cal
.5g
25.79g
1.74g
Quaker High Fiber Oatmeal
1 packet
160 cal
2g
34g
4g
Cucumber
1/3
7 cal
.07g
1.44g
.36g
Flatout Wrap
1 piece
90 cal
2.5 g
16g
9g
Refried Beans
½ C
94 cal
1.26g
15.53g
5.49g
Kraft Free Italian Dressing
2 T
62 cal
.9g
11g
1.4g
Broiled Chicken Breast
4 oz
165 cal
3.57g
0g
31.02g
Peanut Butter Nature Valley Bars
2 bars
180 cal
7g
30g
5g
Percents of Fat, Carbohydrates, and Protein in each meal: Day 1 Breakfast: ·Calories: 140+90+83=313 ·Fat: (1+0+.5)*9
Percents of Fat, Carbohydrates, and Proteins in each day: Day 1 Total Calories: 313+145+447.5+364+30=1,299.5 1299.5/2000=65%
Fat: 13.5+98.6+0+53.1+0=165.1g 165.1/1,299.5=12.7%
Carbohydrates: 256+124+255.8+144+28=807.8g 807.8/1,299.5=62.2%
Proteins: 88.4+24+113.9+158.4+1=385.7g 385.7/1,299.5=29.7% Day 2 Total Calories: 303+410+184+295+141=1,333 1333/2000=66.7%
Fat: 42.3+135+21.6+24.3+10.8=234g 234/1,333=17.6%
Carbohydrates: 143.52+228+72.8+151.6+72.4=668.4g 668.4/1,333=50.1%
Proteins: 118+72+89.2+107.36+56=442.6 442.6/1,333=33.2% Day 3 Total Calories: 287+270+234+390+180=1,361 1361/2000=68%
Fat: 11.4+18+40.86+67.86+63=201.1g 201.1/1,361=14.8%
Carbohydrates: 243.16+188+49.76+143.96+120=744.9g 744.9/1,361=54.7%
Proteins: 36.72+48+131.12+201.12+20=388.9 388.9/1,361=28.6%
Food Group Servings Per Day: Day 1 Dairy: 2 servings
Grains: 3 servings
Vegetables: 2 servings
Fruits: 1 serving
Meats and Beans: 2 servings Day 2 Dairy: 3 servings
Grains: 4 servings
Vegetables: 1.5 servings
Fruits: 1.25 servings
Meats and Beans: 2 servings Day 3 Dairy: 2 servings
Grains: 3 servings
Vegetables: 2 servings
Fruits: 2 servings
Meats and Beans: 2 servings
Grocery List:
All of the foods found in our meals can be found in at least one of the on-campus cafeterias. This is based off of the food court experiences of the five of us in our group. But here's a list of a few things that could be kept in the dorm with a mini fridge or most of the items don't require one.
100 Calorie Packs
Popcorn
Bananas
Apples
Fiber One bars (or cereal bars)
Peanut Butter
Crackers
Oatmeal (microwaveable)
Carrots
Celery
Steamers (frozen vegetables that are microwaveable)
Fruit cups
Rice cakes
20 year old sedentary female living in the dorms. 5'7" 175lbs
MyPyramid recommendations for losing weight: 2000 calories or less per day
Grains: 6oz
Vegetables:2.5C
Fruits:2C
Milk:3C
Meat and Beans:5.5oz
Day 1
Breakfast:
· 1 C Go Lean Kashi
· 1 C fat free milk
· ½ C blueberries
Snack:
· ½ C strawberries
· 6 oz light yogurt
Lunch:
· Sandwhich: 2 pieces bread, 1 tsp mustard, 2 oz lean turkey, 1 slice fat free cheese, ½ C spinach, sliced cherry tomatoes
· 100 calorie pack
Dinner:
· Salmon
· 1 C steamed mixed vegetables
Snack:
· Baby Carrots
Activity: 30 minute jog, 10 minute walk
Day 2
Breakfast:
· 2 egg white omlette with ¼ C mushrooms, 1 oz lean ham, 1 T low fat cheese
· 8 oz fat free Meijer milk
· 1 slice bread, toasted
Snack:
· 2 slices bread with 1 T peanut butter on each
Lunch:
· Wrap: 3 T tuna mixed with 1 T Miracle Whip Light, chopped green onions and celery
· 1 C grapes
Dinner:
· 1 grilled chicken breast with 2 T salsa and 2 T low fat cheese
· ½ C whole grain rice
· 1 C fat free milk
Snack:
· 1/3 C pineapple chunks with ¾ C low-fat cottage cheese
Activity: 1 hour Step-Aerobics class
Day 3
Breakfast:
· Fruit smoothie: ½ sliced banana, ½ C strawberries, 1 C orange juicy, 6 oz yogurt
Snack:
· 1 package oatmeal
· 1 C fat free milk
Lunch:
· Grilled chicken salad with 2 T fat free dressing
· 1/3 sliced cucumber
Dinner:
· 1 flatbread, 1/3 C blackbeans, 2 T low fat shredded cheese, 2 T salsa, 1 broiled chicken breast
Snack:
· Peanut Butter Nature Valley Bars
Activity: 45 minute bike ride
Food Values
Percents of Fat, Carbohydrates, and Protein in each meal:
Day 1
Breakfast:
· Calories: 140+90+83=313
· Fat: (1+0+.5)*9
13.5g 13.5/313
4.3%· Carbs: (30+13+21)*4
256g 256/313
81.8%· Protein: (13+8+1.1)=88.4g 88.4/313=28.2%
Snack:
· Calories: 100+45=145
· Fat: (0+0)*9
0g 0/145
0%· Carbs: (19+12)*4
124g 124/145
85.3%· Protein: (5+1)*4
24g 24/145
16.6%Lunch:
· Calories: 110+110+80+13+31+3.5+100=447.5
· Fat: (1.5+1.5+4+.2+.2+.05+3.5)*9
98.55g 98.6/447.5
22%· Carbs: (21+21+0+2.9+2.5+.55+16)*4
255.8g 225.8/447.5
57.2%· Protein: (5+5+11+.65+4.8+.045+2)*4
113.9g 113.9/447.5
25.5%Dinner:
· Calories: 185+179=364
· Fat: (5.5+.4)*9
53.1g 53.1/364
14.6%· Carbs: (0+36)*4
144g 144/364
39.6%· Protein: (31.7+7.9)*4
158.4 158.4/364
43.5%Snack:
· Calories: 30
· Fat: 0*9
0g 0/30
0%· Carbs: 7*4
28g 28/30
93.3%· Protein: 1*4
4g 4/30
13.3%Day 2
Breakfast:
· Calories: 32+6+36+29+90+110=303
· Fat: (.6*9)+(0*9)+(1.4*9)+(1.2*9)+(0*9)+(1.5*9)=42.3g 42.3/303=13.96%
· Carbs: (0*4)+(1.2*4)+(.38*4)+(.3*4)+(13*4)+(21*4)=143.52g 143.52/303=47.37%
· Protein: (6*4)+(1.2*4)+(5.2*4)+(4.1*4)+(8*4)+(5*4)=118g 118/303=38.94%
Snack:
· Calories: 110+110+190=410
· Fat: (3*9)+(12*9)=135g 135/410=32.93%
· Carbs: (42*4)+(15*4)=228g 228/410=55.61%
· Protein: (10*4)+(8*4)=72g 72/410=17.56%
Lunch:
· Calories: 99+20+3+62=184
· Fat: (.6*9)+(1.5*9)+(0*9)+(.3*9)=21.6g 21.6/184=11.74%
· Carbs: (0*4)+(2*4)+(.4*4)+(15.8*4)=72.8g 72.8/184=39.57%
· Protein: (21.6*4)+(0*4)+(.1+4)+(.6*4)=89.2g 89.2/184=48.48%
Dinner:
· Calories: 86+10+109+90=295
· Fat: (1.9*9)+(0*9)+(.8*9)+(0*9)=24.3g 24.3/295=8.2%
· Carbs: (0*4)+(2*4)+(22.9*4)+(13*4)=151.6g 151.6/295=51.3%
· Protein: (16.1*4)+(0*4)+(2.25*4)+(8*4)=107.36g 107.36/295=36%
Snack:
· Calories: 60+81=141
· Fat: (0*9)+(1.2*9)=10.8g 10.8/141=70.7%
· Carbs: (15*4)+(3.1*4)=72.4g 72.4/141=51.3%
· Protein: (0*4)+(14*4)=56g 56/141=39.7%
Day 3
Breakfast:
· Calories: 75+30+112+70=287
· Fat: (.39+.37+.5)*9
11.34g 11.34/287
4%· Carbs: (18.98+7.02+25.79+9)*4
243.16g 243.16/287
85%· Protein: (.83+.61+1.74+6)*4
36.72g 36.72/287
13%Snack:
· Calories: 160+90=270
· Fat: (2+0)*9
18g 18/270
6.7%· Carbs: (34+13)*4
188g 188/270
69.6%· Protein: (4+8)*4
48g 48/270
17.8%Lunch:
· Calories: 165+62+7=234
· Fat: (3.57+.9+.07)*9
40.86g 40.86/234
17.5%· Carbs: (0+11+1.44)*4
49.76g 49.76/234
21.3%· Protein: (31.02+1.4+.36)*4
131.12g 131.12/234
56%Dinner:
· Calories: 90+94+31+10+165=390
· Fat: (2.5+1.26+.21+3.57)*9
67.86g 67.86/390
17.4%· Carbs: (16+15.53+2.46+2)*4
143.96g 143.96/390
36.9%· Protein: (9+5.49+4.77+31.02)*4
201.12g 201.12-390
51.6%Snack:
· Calories: 180
· Fat: 7*9
63g 63/180
35%· Carbs: 30*4
120g 120/180
66.7%· Protein: 5*4
20g 20/180
11.1%Percents of Fat, Carbohydrates, and Proteins in each day:
Day 1
Total Calories: 313+145+447.5+364+30=1,299.5 1299.5/2000=65%
Fat: 13.5+98.6+0+53.1+0=165.1g 165.1/1,299.5=12.7%
Carbohydrates: 256+124+255.8+144+28=807.8g 807.8/1,299.5=62.2%
Proteins: 88.4+24+113.9+158.4+1=385.7g 385.7/1,299.5=29.7%
Day 2
Total Calories: 303+410+184+295+141=1,333 1333/2000=66.7%
Fat: 42.3+135+21.6+24.3+10.8=234g 234/1,333=17.6%
Carbohydrates: 143.52+228+72.8+151.6+72.4=668.4g 668.4/1,333=50.1%
Proteins: 118+72+89.2+107.36+56=442.6 442.6/1,333=33.2%
Day 3
Total Calories: 287+270+234+390+180=1,361 1361/2000=68%
Fat: 11.4+18+40.86+67.86+63=201.1g 201.1/1,361=14.8%
Carbohydrates: 243.16+188+49.76+143.96+120=744.9g 744.9/1,361=54.7%
Proteins: 36.72+48+131.12+201.12+20=388.9 388.9/1,361=28.6%
Food Group Servings Per Day:
Day 1
Dairy: 2 servings
Grains: 3 servings
Vegetables: 2 servings
Fruits: 1 serving
Meats and Beans: 2 servings
Day 2
Dairy: 3 servings
Grains: 4 servings
Vegetables: 1.5 servings
Fruits: 1.25 servings
Meats and Beans: 2 servings
Day 3
Dairy: 2 servings
Grains: 3 servings
Vegetables: 2 servings
Fruits: 2 servings
Meats and Beans: 2 servings
Grocery List:
All of the foods found in our meals can be found in at least one of the on-campus cafeterias. This is based off of the food court experiences of the five of us in our group. But here's a list of a few things that could be kept in the dorm with a mini fridge or most of the items don't require one.
100 Calorie Packs
Popcorn
Bananas
Apples
Fiber One bars (or cereal bars)
Peanut Butter
Crackers
Oatmeal (microwaveable)
Carrots
Celery
Steamers (frozen vegetables that are microwaveable)
Fruit cups
Rice cakes