Meal Plan With Fel v6d11

MEAL DISTRIBUTION Name: Raych Pacheco

Food Items

Diet Prescription: Fat loss Calories Carbohydrate s Protein Fat

50%

1270kcal 175gms

20% 30%

64gms 35gms

FOOD EXCHANGE LIST

Vegetables Fruits Milk Rice Lean Meat Medium Fat Meat Fat Sugar

Total Allowanc eper day 2 5 2 4 4 1 3 -

1 -

Milk Group

Fresh cow’s milk 1 cup Powdered milk 4 tbsp

Lean meat (41 kcal) Pork/ Beef1 matchbox size Chicken 1 leg, ¼ breast Fish 1 matchbox size fillet 2 pcs small fish 1 slice (bangus, lapu lapu, tilapia, tanigue) Shrimps 5 pcs (small)/ 2 pcs (big)

Canned

½ piece (medium)

¾ cup 1 slice 1/3 cup cottage cheese 1/3 cup tuna flakes/ salmon (in brine)

Medium fat meat (86 kcal) Egg Chicken wings Cheddar cheese Sardines Tofu Corned beef

1 piece 1 piece 1 slice 1 piece ½ cup 3 tbsp

High Fat Meat (122 kcal) Ham 1 slice Longganisa 1 pc Vienna sausage 4 pcs

GOALS

D AM PM MN

1

1 1

1 1

1 1

1 2

1 1

1 1

1 1 1 1

1 -

-

-

1 -

Whole milk (170 kcal)

Meat Group

Crab Munggo Tocino Cheese

L

Fruit cocktail 3 tbsp Peaches 1 ¼ halves Buko water 1 cup

Vegetable Group (16 kcal)

½ cup cooked 1 cup raw

B

Low fat milk (125 kcal) Low fat milk 1 cup Soy milk 1 cup Non fat milk (80 kcal) Yogurt

½ cup

Fruit Group (40 kcal) Apple Banana medium Dalanghita medium Grapes Lansones Lychees Mango Melon Papaya Pear Pineapple Prunes Strawberry cups Watermelon Others: Raisins Fruit juice

1 small 1 2 10 pcs 7 pcs 5 pcs 1 slice 1 slice 1 slice 1 piece 1 slice 3 pcs 1¼ 1 slice 2 tbsp 1/3 cup

Rice Group (100 kcal) Rice ½ cup, packed Lugao 1 cup, thick Sliced bread 2 pcs (small) W. Wheat Bread 1 ½ slice Rolls/ Buns 1 piece Pandesal 2 pcs (medium) Noodles 1 cup Pasta 1 cup Corn 1 cob Potato 1 ½ piece Sweet potato 1 piece Cereals 1 cup Oatmeal 1 cup, thick (or 5 tbsp raw rolled oats) Fat Group (45 kcal) Cooking oil 1 teaspoon Butter 1 teaspoon Peanut butter 2 teaspoon Salad dressing 2 tbsp Mayonnaise 1 teaspoon Cream cheese 1 tbsp Bacon 1 strip Sitsaron 2 pieces Avocado ½ piece Pili nut 5 pieces Sugar Group (20 kcal)

-

Sugar 1 teaspoon Honey 1 teaspoon Jam, Jelly 2 teaspoon Taho w/ syrup ¼ cup 1 Pulvoron 1 piece Yema 1 piece Hard candy 1 piece Powdered juice 1 teaspoon NUTRITIONIST-DIETITIAN: