Personal Information -Female
-27 years old
-Vegetarian
-Lives off campus
-Moderate activity
-Weight: 145
-Height: 5’8
Daily Recommendations (According to mypyramid.gov) Based on a 2400 Kcal diet
Grains- 8 oz. (at least 4 oz. of whole grains)
Vegetables- 3 c.
Fruits- 2 c.
Milk- 3 c.
Meat & beans- 6.5 oz.
Oils- 7 tsp.
Shopping list
Oatmeal (plain) Blueberries (raw)
Coffee
Whole wheat English muffin
Skim Milk
Raw spinach
eggs
Minestrone soup
Tea (unsweetened)
Whole wheat spaghetti or pasta (plain)
Vegetable oil (canola, corn, olive, etc)
Cooked broccoli
Parmesan or Romano cheese
Raw sweet pepper (bell pepper)
100% whole wheat bread
Raw tomatoes
Mozzarella cheese (part skim)
Strawberries (raw)
Banana
Raw mushrooms
Graham cracker
Peanut butter
Almonds
Fiber One cereal
Banana
Orange juice (100% juice)
Jelly
Cucumber
Raw carrots
Fitness Water (Propel)
Tofu
Cooked snowpeas
Yellow corn (corn on the cob)
Raw broccoli
Raw carrots
Brown rice, no fat added
Flavored yogurt, low fat
Granola cereal (homemade)
Walnuts
Pancake mix Orange (raw) green beans
potatoes
Fat-free American cheese
100% whole wheat cracker (Triscuit)
Vegetarian chili
Cornbread or corn muffin
Low fat cheddar or Swiss
Chickpeas
Raisins
Apple (raw)
3 day food plan Day 1
Food
Amount
Grains
Whole
Grains
Vegetables
Fruits
Milk
Meat &
Beans
Oils
Total
Calories
Extras*
(Calories)
Saturated
Fats
Breakfast
Oatmeal (plain) ·Fat free milk (skim)
0.5
1 oz.
1 oz.
0 cup
0 cup
1/2 cup
0 oz.
0 tsp
114
0 calories
0 grams
Blueberries (raw)
0.5
0 oz.
0 oz.
0 cup
1/2 cup
0 cup
0 oz.
0 tsp
41
0 calories
0 grams
Coffee ·Half & Half ·White sugar (granulated or lump)
1
0 oz.
0 oz.
0 cup
0 cup
0 cup
0 oz.
0 tsp
63
48 calories
2 grams
Whole wheat English muffin ·Reduced calorie spread (margarine type)
1
2 oz.
2 oz.
0 cup
0 cup
0 cup
0 oz.
1 tsp
135
2 calories
1 grams
Lunch
Raw spinach ·Italian dressing (oil and vinegar)
1
0 oz.
0 oz.
1/2 cup
0 cup
0 cup
0 oz.
0 tsp
28
2 calories
0 grams
Hard or soft boiled egg
1
0 oz.
0 oz.
0 cup
0 cup
0 cup
1 oz.
0 tsp
77
24 calories
2 grams
Minestrone soup
1
0 oz.
0 oz.
1/2 cup
0 cup
0 cup
1/2 oz.
0 tsp
84
11 calories
1 grams
Tea (unsweetened) ·Lemon juice ·White sugar (granulated or lump)
Case Study 6
Stephanie Ziomek & Megan ChappelPersonal Information
-Female
-27 years old
-Vegetarian
-Lives off campus
-Moderate activity
-Weight: 145
-Height: 5’8
Daily Recommendations (According to mypyramid.gov)
Based on a 2400 Kcal diet
Grains- 8 oz. (at least 4 oz. of whole grains)
Vegetables- 3 c.
Fruits- 2 c.
Milk- 3 c.
Meat & beans- 6.5 oz.
Oils- 7 tsp.
Shopping list
Oatmeal (plain)
Blueberries (raw)
Coffee
Whole wheat English muffin
Skim Milk
Raw spinach
eggs
Minestrone soup
Tea (unsweetened)
Whole wheat spaghetti or pasta (plain)
Vegetable oil (canola, corn, olive, etc)
Cooked broccoli
Parmesan or Romano cheese
Raw sweet pepper (bell pepper)
100% whole wheat bread
Raw tomatoes
Mozzarella cheese (part skim)
Strawberries (raw)
Banana
Raw mushrooms
Graham cracker
Peanut butter
Almonds
Fiber One cereal
Banana
Orange juice (100% juice)
Jelly
Cucumber
Raw carrots
Fitness Water (Propel)
Tofu
Cooked snowpeas
Yellow corn (corn on the cob)
Raw broccoli
Raw carrots
Brown rice, no fat added
Flavored yogurt, low fat
Granola cereal (homemade)
Walnuts
Pancake mix
Orange (raw)
green beans
potatoes
Fat-free American cheese
100% whole wheat cracker (Triscuit)
Vegetarian chili
Cornbread or corn muffin
Low fat cheddar or Swiss
Chickpeas
Raisins
Apple (raw)
3 day food plan
Day 1
Grains
Beans
Calories
(Calories)
Fats
· Fat free milk (skim)
· Half & Half
· White sugar (granulated or lump)
· Reduced calorie spread (margarine type)
· Italian dressing (oil and vinegar)
· Lemon juice
· White sugar (granulated or lump)
Grains
Beans
Calories
(Calories)
Fats
· Fat free milk (skim)
· Reduced calorie spread (margarine type)
Creamy dressing (ranch)
Grains
Beans
Calories
(Calories)
Fats