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Sunday, March 25, 2012

My Healthy Meal Plan

Planning a healthy meal is good and much better if been followed regularly to be fit in all aspects.  I'm making my own out of an example given in that I have read.  

My Healthy meal Plan



Energy (kJ)

Protein (g)

Carbohydrate (g)

Fat (g)

Salt (Sodium, mg)


Cereal (fortified*)1 1/3 cups8646.136.81.7528
Fresh milk250mL125*9g12g4g102 mg

Nutritious snack

fresh carrots1 cup chopped1731.2g12.3g0.3g--
1.17g 8.36g 0.13g--
Large glass water300ml00000

LUNCH - Beef strips and vegetables on rice

Lean steak80g560.822.704.748
Vegetable oil1 teaspoon170004.60
Diced tomato, no added salt1/4 cup610.62.20.143
Chopped onion1 small380.51.603
Basil1/2 cup60.10.101
White rice, boiled1 cup8934.047.10.510
Broccoli, boiled1/2 cup flowerets692.40.30.210

Nutritious snack

Cashew nuts, dry roasted, unsalted17 nuts6154.44.412.33
Almonds, dry roasted, unsalted21 nuts 6385.21.113.91
Lagre glass of water300 ml00000

            During meal time,  I just eat Quaker oats (40 g) with milk, by which has a nutrition value of  3 g total fat, 27g of total carbohydrate, and 5g protein.

Honestly,  I'm not much a nut eater,  I just include these in my Snacks time for sometimes  I do eat.  Somehow it helps a lot in my daily activities.

May I ask, what's your healthy meal plan?  Glad to know them in my comments.  Feel free also to comment.  =) 

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