Pun's Meal plan

1. One Day Menu
By: Pun Promtong

2. BREAKFAST
1 Pcs. Sunny Side Up Eggs - 87 calories
3 Pcs. Bacon Strips - 151 calories
1 Glass Milk - 42
Snack
1 Pcs. Banana Muffin - 110 calories
1 Pcs. Apple - 95 calories
LUNCH
1 Small Bowl Mashed Potato - 88 calories
1 Plate Steak (Well Done) - 256 calories
5 Pcs. Strawberry - 150 calories
Water
DINNER
1 Plate Caesar Salad - 44 calories
1 Plate Carbonara - 574 calories
1 Cone DQ Ice Cream - 230 calories
1 Can Pepsi - 150 calories

3. Food Recipes
Sunny Side Up Eggs:
● 1 tablespoon canola oil
● 2 large eggs
● 1/4 teaspoon freshly ground black pepper
● 1/8 teaspoon kosher salt

4. Bacon strips:
● 3lb skinless, boneless pork belly
● 3 tablespoons kosher salt
● 1/3 cup white sugar
● 2 tablespoons pepper
● 2 teaspoons paprika
● 1 teaspoon pink curing salt (aka Prague Powder #1
Food Recipes

5. FoodRecipes
Banana Muffin:
● 1 ½ cups all-purpose flour
● 1 teaspoon baking powder
● 1 teaspoon baking soda
● ½ teaspoon salt
● 3 large bananas, mashed
● ¾ cup white sugar
● 1 egg

6. Food Recipes
Mashed Potato:
● 2 pounds baking potatoes, peeled and quartered
● 2 tablespoons butter
● 1 cup milk
● salt and pepper to taste

7. Food Recipes
Steak (Well Done):
● Canola Oil
● Boneless Ribeye
Caesar Salad:
● 2 heads of romaine lettuce
● Parmesan cheese
● Crisp croutons
● Caesar salad dressing

8. Carbonara
Recipe:
● Spaghetti
● Bacon
● Eggs
● Parmesan
● Olive Oil
● Salt + Pepper

9. Breakfast Rationale
Eggs give you the iron needed for oxygen circulation in blood.
Eggs contain many vitamins and are high in protein, meaning
this meal will be enable you to go through the day with the
energy it provides. Milk provides calcium, which is used to
have healthy teeth and bones. Bacon also provides vitamins
such as Niacin, Selenium, Thiamine, and vitamin B12.

10. Snack Rationale
The banana muffin in my menu was included because it is a
good source of fiber, Vitamin B1-6, and Vitamin C. Fiber
helps flush out the stomach and bowels. Apples are good for
the heart, are a good source of fiber, and help lower blood
pressure and helps with High Cholesterol.

11. Lunch Rationale
The mashed potatoes are a very good source of flavonoids,
Carotenoids, and Phenolic Acids, which are all antioxidants.
Steak is extremely rich with Proteins, and can give substantial
benefits including preventing iron deficiency. Strawberries are
rich in antioxidants, and is a good source of Manganese, and
Vitamin C. Strawberries can reduce the risk of a heart attack,
and is good for your skin health.

12. Dinner
Caesar Salad is a food that is both good for the stomach and
the heart. It helps with your immunity and can be beneficial
for weight loss. It can also help in building strong muscles and
helps maintain fluid balance. Carbonara is packed with lots of
calcium, magnesium, phosphorus, and Vitamin B. It is also a
food typically lower on calories and especially fat. Dairy
Queen is also low on milk fat, but it still contains some fat.

13. Total Calories: 1977
Q:How available are these food items?
A:Most food items are in my local wet market or in the mall next to my home.
Q:How many calories do you need per day?
A:I need to eat around 2000 a day
Thank you for your time