Valerie meal plan

1. One Day
Food Menu
By: Valerie Holaysan
(clickable presentation)

2. (clickable
photo)
Total Calories: 1988

3. Food Menu Rationale

4. Overview
All the foods I have chosen are not only tasty but are also healthy. They include several
kinds of nutrients that help in growing. These include protein, fiber, and nutrients like
calcium, iodine, iron, magnesium, phosphorus, potassium, zinc; vitamins A, B, and C.
(clickable photos)
DONE!

5. Breakfast
I chose Cinnamon French Toast because it provides the carbohydrates needed for
energy, fiber to satisfy hunger, protein for growth, and vitamins and minerals to
maintain and improve the body. I also chose milk because it’s filled with nutrients. For
example, milk includes calcium, which helps in bone growth and maintenance.
back to overview

6. Lunch
For lunch, I chose steamed broccoli, garlic herb chicken breast, white rice, beef soup,
grapes, and fresh apple juice because I knew that these foods tasted good but were still
healthy at the same time. These less fatty/processed foods include fiber, protein,
glucosamine, chondroitin, omega-3, omega-6, collagen, vitamins, and minerals. These
have functions in maintaining good heart health, growth in bones, eye health, reduce
blood clots, provide anti-inflammatory properties; prevent heart disease, cancer, and
diabetes.
back to overview

7. Snack
I chose an apple and strawberries rather than other fruits because these fruits are very
nutritious and they are also one of my favorite fruits. An apple includes fiber, vitamin C,
potassium, vitamin K, and some B vitamins. The antioxidants in an apple can promote
heart health; reduce the risk of type 2 diabetes, cancer, Alzheimer’s; and increased bone
density. While strawberries include vitamin C, manganese, folate, and potassium. It also
includes a high antioxidant capacity, which may reduce the risk of chronic disease and
may also help prevent cancer and tumor formation.
back to overview

8. Dinner
I chose roasted potatoes, dumplings, white rice, sunny side up egg, and grapes. Not only
are these foods tasty, but also include tons of nutrients. These less fatty/processed
foods include protein, fiber, vitamins, minerals, omega-3, and cellulose. These have
functions in digestion, heart health, cleaning blood, level of hemoglobin, protective
functions, raising good cholesterol levels, eye health, bone health; prevent chronic
diseases, cancer, diabetes, sickness, and infections.
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9. Food Recipe with Nutritional
Facts

10. Cinnamon French Toast
● 6 slices of bread
● 1/2 tsp cinnamon
● 1/2 cup milk
● 1 egg
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11. Garlic Herb Chicken Breast
● 1 Tbsp olive oil
● 1/2 tsp dried parsley
● 1/4 tsp dried oregano
● 1/4 tsp dried basil
● 0.13 tsp garlic powder
● 0.13 tsp onion powder
● 0.13 tsp salt
● 1 boneless, skinless chicken breasts (about .5 lbs. each)
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● Black pepper

12. Beef Soup
● 1 pound beef stew meat
● 1 tablespoon canola oil
● 2 cups water
● 1 and 1/2 cup beef broth
● 1/4 cup reduced-sodium soy sauce
● 6 green onions
● 3 tablespoons brown sugar
● 1 tablespoon minced fresh ginger
● 2 teaspoons sesame oil
● 1 cup sliced bok choy
● 2 garlic cloves
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13. Roasted Potatoes
● 3 pounds small red or white potatoes
● 1/4 cup good olive oil
● 1 1/2 teaspoons kosher salt
● 1 teaspoon freshly ground black pepper
● 2 tablespoons minced garlic (6 cloves)
● 2 tablespoons minced fresh parsley
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14. Dumplings
● 2/5 cups finely shredded or chopped cabbage
● 3/10 green onions
● 1/10 Tbsp grated ginger
● 1/20 Tbsp soy sauce
● 1/10 tsp sesame oil
● 1/20 lb. ground pork
● 5 gyoza or wonton wrappers
● 1/5 cloves garlic
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15. Food Preparation

16. Dinner - Roasted Potatoes
First, chop the potatoes
Second, put the potatoes
in a pot to boil.
While waiting, mix salt,
pepper, garlic, and you
chosen herbs.

17. Dinner - Roasted Potatoes
Third, take the potatoes
out after boiling
Fourth, mix the potatoes
with the mixture and put it
in the oven.
Lastly, it’s time to eat!

18. Dinner - Dumplings
First, put all your
ingredients in a bowl.
Second, mix them
together.
Third, wrap your
dumplings.

19. Dinner - Dumplings
Once you finish wrapping
your dumplings, they are
ready to be cooked.
Fourth, pan fry them for 1
minute, then add water
and let it steam for 5
minutes.
Lastly, it’s time to eat!

20. Dinner - White Rice
First, wash your rice
Second, add water 2.5
times the amount of the
rice.
Lastly, it’s time to eat!

21. Dinner - Sunny Side Up Egg
First, crack you
egg into a heated
pan with oil.
Second, add you
seasonings.
Third, transfer your egg
onto a plate. Lastly, it’s time to eat!

22. Dinner - Grapes
First, pick the grapes off
the stem.
Second, sprinkle salt and
wash it with water, to get
rid of the germs.
Lastly, it’s time to eat!

23. Thanks
for going through my one day food menu! I hope you liked it!
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