Food Plan

Meal Plan

Breakfast

 -Bowl of Honey Bunches of Oats with almonds with 2% milk (1 cup)

- whole wheat toast (2 slices) with peanut butter (2 tablespoons) or a bagel (4 oz) with cream cheese (2 tablespoons).

Cereal contains iron which plays a huge role in carrying oxgyen between muscles and blood.   

Milk contains calcium which helps build and maintain strong bones.   

Nuts in this meal (peanut butter and almonds) contain magnesium which is helpful in ion transport during muscle contraction. Selenium is also present in the meal in peanut butter and whole wheat toast.  Selenium activates and deactivates thyroid hormone which helps maintains balance.

Lunch

-Salad containing spinach (1 cup), cucumber (1 cup)  and chicken (1 medium sized breast) 
- Creamy ranch salad dressing (2 tablespoons)
-1 roll (medium sized)

Spinach is an excellent source of iron which contains hemoglobin; this carries oxygen to the muscle cells in your body.  It also contains magnesium which aids in muscle contraction.  Spinach also contains vitamin K which stimulates two proteins that aid in bone remodeling; MGP which removes calcium from soft tissue and osteocalcin which attracts calcium into bone.

Chicken is a good source of iron which contributes to oxygen exchange between muscles and blood.

Snack

-Fortified yogurt (8oz) with strawberries (1 cup) and bananas (1 medium sized)

This snack contains vitamin D which helps maintain the ratio of calcium and phosphorous levels in the blood which are then taken in by bones.

Dinner

-Tuna steak

- with asparagus (1 cup) cooked with salt and margarine

-and with frozen peas (cooked) (1 cup)
-yellow rice (1 cup)

Tuna is a great source of vitamin D and iron.  

Peas are a good source of phosphorous which helps lay down collagen to build bones.  Peas are also a source of vitamin C which help maintain a healthy immune system and help build collagen which gives strength to teeth, bones, tendons and cartilage, maintaining strength throughout the whole body.



Dessert
Frozen yogurt sandwich (1 sandwich)

Total calories: 2219 -Over

Total fat :   27% calories -OK

Saturated:  9% calories- OK

Monounsaturated:  9%

Polyunsaturated: 6%

Total carbohydrates in grams: 284 grams - OK

Fiber: 31 grams - OK

Sugar: 93 grams

Protein: 133 grams - OK

Micronutrients

Selenium: - 182 ug- OK

Phosphorous: 1672 mg- OK

Magnesium: 470 mg- OK

Iron- 30 mg- OK

Vitamin C- 144 mg- OK

Vitamin K- 305 ug- OK