To create a weekly food menu with a healthy full diet tailored to your specifications, we first need to
calculate your daily caloric needs based on your weight, height, sex, and age.
▎Step 1: Calculate Daily Caloric Needs
Using the Mifflin-St Jeor Equation:
For men:
BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5
Given:
• Weight: 50 kg
• Height: 150 cm
• Age: 20 years
Calculating BMR:
BMR = 10 × 50 + 6.25 × 150 - 5 × 20 + 5
BMR = 500 + 937.5 - 100 + 5 = 1342.5 calories/day
Next, we multiply the BMR by an activity factor to estimate Total Daily Energy Expenditure (TDEE).
Assuming a sedentary lifestyle (little or no exercise):
• Sedentary: BMR × 1.2
• Lightly active: BMR × 1.375
• Moderately active: BMR × 1.55
• Very active: BMR × 1.725
Assuming sedentary:
TDEE = 1342.5 × 1.2 = 1611 calories/day
▎Step 2: Create a Healthy Weekly Menu
Here’s a sample weekly menu with balanced meals focusing on whole foods, lean proteins, healthy fats,
and plenty of fruits and vegetables.
▎Weekly Menu
Day 1:
• Breakfast: Oatmeal made with milk, topped with banana and a sprinkle of cinnamon
• Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and olive oil dressing
• Snack: Greek yogurt with honey and a handful of mixed berries
• Dinner: Baked salmon with quinoa and steamed broccoli
Day 2:
• Breakfast: Smoothie with spinach, banana, protein powder, and almond milk
• Lunch: Turkey wrap with whole wheat tortilla, lettuce, tomato, and avocado
• Snack: Carrot sticks with hummus
• Dinner: Stir-fried tofu with mixed vegetables and brown rice
Day 3:
• Breakfast: Scrambled eggs with spinach and whole-grain toast
• Lunch: Lentil soup with a side salad
• Snack: Apple slices with peanut butter
• Dinner: Grilled shrimp with asparagus and sweet potato
Day 4:
• Breakfast: Chia seed pudding made with almond milk and topped with mixed berries
• Lunch: Quinoa salad with black beans, corn, diced peppers, and lime dressing
• Snack: Handful of mixed nuts
• Dinner: Chicken breast grilled with roasted Brussels sprouts and brown rice
Day 5:
• Breakfast: Whole grain pancakes topped with fresh fruit and a drizzle of maple syrup
• Lunch: Tuna salad with mixed greens, cherry tomatoes, and balsamic vinaigrette
• Snack: Celery sticks with almond butter
• Dinner: Beef stir-fry with bell peppers and jasmine rice
Day 6:
• Breakfast: Yogurt parfait with granola and sliced bananas
• Lunch: Grilled vegetable sandwich on whole grain bread
• Snack: Hard-boiled eggs
• Dinner: Baked cod with a side of kale salad and couscous
Day 7:
• Breakfast: Smoothie bowl topped with nuts, seeds, and sliced fruits
• Lunch: Chickpea salad with cucumbers, tomatoes, olives, and feta cheese
• Snack: Sliced bell peppers with guacamole
• Dinner: Vegetable curry with lentils served over brown rice
▎Step 3: Daily Input Breakdown
Based on the estimated TDEE of approximately 1611 calories, you can distribute your daily intake as
follows:
• Breakfast: ~20% (322 calories)
• Lunch: ~30% (483 calories)
• Snack: ~10% (161 calories)
• Dinner: ~40% (644 calories)
▎Final Notes
This menu is just a template; you can adjust portion sizes based on your specific caloric needs or
preferences. Additionally, make sure to stay hydrated throughout the day by drinking plenty of water.
It's also advisable to consult a healthcare provider or nutritionist for personalized advice tailored to your
health conditions or dietary restrictions.
