Scribd
Upload
248 views2 pages

2000 Calorie Immune-Boosting Meal Plan

This document contains a 2000 kcal per day meal plan consisting of 65% carbohydrates, 15% protein, and 20% fats. It includes a food exchange list grouping foods into vegetable, fruit, milk, rice, meat/fish, fat, and sugar categories with corresponding macronutrient contents. The meal plan schedule consists of breakfast, snack, lunch, snack, and dinner with food item examples for each meal. It justifies the meal plan by noting it contains a variety of vitamins, minerals, fiber, and zinc from the included fruits, vegetables, meat, dairy to strengthen the immune system and decrease infection risk.

Uploaded by

Allana Rayos
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
248 views2 pages

2000 Calorie Immune-Boosting Meal Plan

This document contains a 2000 kcal per day meal plan consisting of 65% carbohydrates, 15% protein, and 20% fats. It includes a food exchange list grouping foods into vegetable, fruit, milk, rice, meat/fish, fat, and sugar categories with corresponding macronutrient contents. The meal plan schedule consists of breakfast, snack, lunch, snack, and dinner with food item examples for each meal. It justifies the meal plan by noting it contains a variety of vitamins, minerals, fiber, and zinc from the included fruits, vegetables, meat, dairy to strengthen the immune system and decrease infection risk.

Uploaded by

Allana Rayos
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 2

RAYOS, ALLANA A.

BSN 203

Meal Plan (2000kcal/day)


65% CHO = 1300kcal/4 = 325g of Carbohydrates
15% CHON = 300kcal/4 = 75g of protein
20% Fats = 400kcal/9 = 44g of fats
Food Exchange List
Food Group Measure Carbohydrates Protein Fat Calories
g g g per group
Vegetable A ½ cup of cooked 3 1 - 16
tomatoes
½ cup of cooked
ampalaya fruit

Vegetable B 2 tablespoons of 3 1 0 16
golden sweetcorn

Fruit 1 apple (6cm 10 - - 40


diameter)
4 grapes (3cm 10 - - 40
diameter each)
¾ cup of ripe papaya 10 - - 40

Milk ½ cup of powdered 24 26 20 380


whole milk

Rice 4 cups of cooked rice 184 16 - 800


2 slices of maja 46 4 - 200

Meat and 2 pieces of chicken - 16 12 172


Fish eggs
2 tilapia - 8 1 41
1 small chicken leg - 8 1 41

Fat 2 teaspoons of oil - - 10 90

Sugar 6 teaspoons of sugar 30 - - 120

TOTAL 320 g 80g 44g 1,996 kcal


Meal Plan
Breakfast
 Fried eggs with ampalaya fruit and tomatoes
 2 cups of rice
 Milk
 Apple
Snack
 ¾ cup of ripe papaya
 Water
Lunch
 2 pcs fried tilapias
 1 cup of rice
 4 pieces of grapes
 Water
Snack
 2 slices of maja with sweet corn
 4 banana chips
 1 cup of coffee
Dinner
 1 fried small chicken leg
 1 cup of rice
 Water

Justification:
This meal plan for a day includes a variety of food that are needed in order to fulfil the nutrients needed
in order to fight against viruses that are known to harm the human body. This meal plan should work as it is rich
in vitamins and minerals namely vitamin C from ripe papaya and tomatoes, and more from the other fruits and
vegetables included in the list that are rich in vitamin A and are good sources of fibre. Another thing to talk
about is the amount of food rich in zinc which are the meat and dairy products that helps strengthen the immune
system, has antiviral properties and help in wound healing that could greatly decrease the risk of infection. We
should always remember that good nutrition and balanced diet are important in maintaining good health, reduce
the risk of having diseases and promote well-being.

You might also like