This document outlines a one day meal plan including breakfast, lunch, snacks, and dinner. The breakfast includes Greek yogurt, cereal, strawberries and water to obtain calcium, potassium, and iron. Lunch includes a chickpea salad, rice, chicken, asparagus, broccoli, and yogurt for balanced nutrients including fiber, protein, and vitamins. Snacks are a banana, kiwis, and nuts for fiber and minerals like iron and calcium. Dinner includes spaghetti with spinach, shrimp tacos, brussel sprouts, and dessert, chosen to be nutritious while tasting good. The total calorie count for the day is 2024 calories.

1. One Day Meal Plan
Hriday Saini

2. Meals:
Breakfast
Lunch
Snacks
Dinner

3. Breakfast: 1 cup of water
(237g), 1 cup of greek
yogurt (200g), 3
Strawberries (1 cup
thawed) + Cereal
(cornflakes)

5. I chose this combination of foods
since it has a good amount of
Calcium, Potassium and Iron. I
wanted to get more of these
nutrients as they are essential for
bodily functions such as oxygen
transfer and bone growth. The
ingredients are also easy to get and
the meal is easy to make during
rush hour. That makes it highly
nutritious. This food is better than
the other options as it has a high
amount of nutrients and not that
many calories. The Calcium in this
food will help with bone growth.
Why Did I
Choose
These
Foods?

6. Lunch
Appetizer:
Chickpea Salad (1 serving) (28g)
Main Dish:
Rice (1 cup) + Roasted Chicken Breast (100g)
Side Dishes:
Asparagus (1 “spear”) (60g)
Broccoli (3 “spears” ) (37 g each)
Dessert:
Yogurt (1 pot) (170g)
Drinks:
Lemonade (1)

7. Chickpea Salad
Recipe
● 3 Tbsp extra virgin olive oil
● 3 Tbsp lemon juice from 1 large
lemon
● 1 garlic clove pressed or minced
● 1/2 tsp sea salt or to taste
● 1/8 tsp black pepper
● 1 1/2 cups cherry tomatoes halved
● 1 English Cucumber halved and
sliced
● 15 oz chickpeas or garbanzo
beans, drained, rinsed
● 1/2 medium red onion thinly sliced
● 1 avocado sliced
● 1/4 cup cilantro chopped
● 4 oz feta cheese diced

8. Lunch Nutrition
Label

10. Why I Chose
These Foods
I included chickpea salad since it has
fiber and protein. The broccolis and
asparagus are foods that are rich in lots
of nutrients so I added them. These
nutrients are, as said before, essential
to key body functions. The food is a
balancing out the Calcium, Iron, and
Potassium of the breakfast and these
foods are more focused on the fats and
more on being edible while healthy.
These foods are better than the other
options because not only are they
healthy, they go pretty well together.
The fiber helps suppress appetite so
you don’t need to eat that much.

11. Quick Note:
I didn’t use the recipe given for the chickpea
salad for the one in the nutrition label since
some of the ingredients didn’t work properly in
the calorie analyzer.

13. Snacks
1 Medium Sized Banana (7” to 7-7/8” long)
2 Medium Sized Kiwis (148g each)

15. Why I Chose
These Foods
I chose the banana as it is a great source
of potassium and vitamin C. I used the
kiwi to increase the Iron as well as
Calcium. I didn’t feel like I put enough
fruits in the past meals so I put them in
here. I also chose the kiwi and banana
combo so the fiber consumption would
be really high. The mixed nuts just add
to most categories. These foods are
better than the competition as they
aren’t too filling, they’re very nutritious,
and they don’t taste too bad for healthy
food. The Calcium and Iron in this will
help in bone development and creation
of hemoglobin.

16. Dinner
Appetizer:
● 2 Sardines (small)
Main Dish:
● Spaghetti, Spinach
Side Dishes:
● Shrimp Tacos
● Brussel Sprouts
Dessert:
● Pear Salad
Drinks:
● Iced Tea

17. Nutrition Label

19. Recipe For
Spaghetti
Spinach
● 1 pound Spaghetti
● 16 oz fresh spinach
● 2 tbsp olive oil
● Little bit of salt and spices based
off of your taste.

20. Why I Chose
These Foods
First off, I wanted to make this meal
heavier since some people eat quite a
while before sleeping and it’s optimal to
eat when you aren’t hungry and aren’t
full. As always, I chose these foods for
nutrition intake and taste. The shrimp
tacos aren’t very healthy but I wanted to
make the meal taste better. These foods
are high in Iron and Calcium, which will
help the transfer of oxygen in the body
and an increase in bone density. I chose
the iced tea so that the meal would taste
better and not be too unhealthy.

21. Final Calorie
Count:
2024