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Body Mass Module
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Sunday Lunch Balanced Plan
Consumption Weekday: Sunday
Type of Day: Four Meals
Calorie Objective: 2422
Actual Calories: 2421
Breakfast
Target Calories: 605
Actual Calories: 605
| Food Item | Quantity | Preparation | Calories |
|---|---|---|---|
| Oatmeal | 1 cup | steamed or pressure cooked | 166 |
| Almonds | 1/4 cup | roasted | 207 |
| Banana | 1 medium | fresh, raw or natural or no cooking | 105 |
| Skim Milk | 1 cup | fresh, raw or natural or no cooking | 127 |
Lunch
Target Calories: 605
Actual Calories: 604
| Food Item | Quantity | Preparation | Calories |
|---|---|---|---|
| Chicken Breast | 4 oz | baked or oven cooked | 165 |
| Brown Rice | 1 cup | roasted | 216 |
| Broccoli | 1 cup | steamed or pressure cooked | 55 |
| Mixed Salad Greens | 2 cups | fresh, raw or natural or no cooking | 34 |
| Olive Oil | 1 tbsp | fresh, raw or natural or no cooking | 134 |
Dinner
Target Calories: 605
Actual Calories: 606
| Food Item | Quantity | Preparation | Calories |
|---|---|---|---|
| Salmon | 4 oz | baked or oven cooked | 208 |
| Sweet Potato | 1 medium | roasted | 103 |
| Green Beans | 1 cup | steamed or pressure cooked | 44 |
| Quinoa | 1 cup cooked | steamed or pressure cooked | 225 |
| Lemon Juice | 1 tbsp | fresh, raw or natural or no cooking | 26 |
Snack
Target Calories: 605
Actual Calories: 606
| Food Item | Quantity | Preparation | Calories |
|---|---|---|---|
| Greek Yogurt | 1 cup | fresh, raw or natural or no cooking | 150 |
| Apple | 1 medium | fresh, raw or natural or no cooking | 95 |
| Walnuts | 1/4 cup | roasted | 200 |
| Orange | 1 medium | fresh, raw or natural or no cooking | 62 |
| Cottage Cheese | 1/2 cup | fresh, raw or natural or no cooking | 99 |