Food plan by Grace Rust

Breakfast

260474_6 — 2025-09-25 14:16:38 UTC

2 large eggs( about 4oz)

2 cup of mixed fruits ( banana, apples, strawberries, oranges)

2 pieces of whole grain bread ( about 2 oz)

Lunch

260474_6 — 2025-09-25 14:16:47 UTC

A garden salad

1/2 cup lettuce mix

large boiled eggs (about 2oz)

1/4 cup cottage cheese

1/4 cup shredded low fat cheese

1/2 cup mixed carrots, broccoli, and cucumbers.

Snack

260474_6 — 2025-09-25 14:17:00 UTC

1 cup celery and carrot mixed

Dinner

260474_6 — 2025-09-25 14:17:08 UTC

Burrito bowl

1/4 cup lettuce

1/4 cup low fat cheese

1/4 cup low fat sour cream

4oz brown rice

2oz black beans

1/4 cup mixed bell pepper

Breakfast

260474_6 — 2025-09-25 14:17:26 UTC

Yogurt parfait

2oz granola

1 cup yogurt

1/2 cup mixed berries

Lunch

260474_6 — 2025-09-25 14:17:37 UTC

Quesadilla

4oz tortillas

1 cup mixed sautéed veggies ( bell peppers, zucchini, spinach, onion)

1/2 cup low fat cheese

1/2 cup low fat sour cream

Snack

260474_6 — 2025-09-25 14:17:42 UTC

1 cup cantaloupe

1/2cup apple

1/2 cup carrots

Dinner

260474_6 — 2025-09-25 14:17:48 UTC

Shrimp Kabobs

5 1/2 oz shrimp

1 cup mixed sautéed vegetables (same as lunch)

Lunch

260474_6 — 2025-09-25 14:18:02 UTC

Zoodles with baked cod

1 cup zucchini ( to make the noodles)

1/2 cup mixed sautéed vegetables ( same as last time minus zucchini)

3oz fish

Snack

260474_6 — 2025-09-25 14:18:09 UTC

Whole grain bagel ( about 4oz)

With cream cheese about 1/4 cup

Dinner

260474_6 — 2025-09-25 14:18:15 UTC

1 cup grilled asparagus

1/2 cup Parmesan

1/4 cup cottage cheese

2 1/2oz shrimp

Areas I lack in normally

260474_6 — 2025-09-25 14:19:16 UTC

On a day to day basis i normally would lack the suggested amounts of protein and whole grains. With my diet consisting of only certain seafoods and no other meats it’s quite difficult to get the recommended amounts of proteins. With whole grains i do not normally eat them because I don’t enjoy the taste of them, like oatmeal and brown rice. This could also be a challenge considering they are great forms of nutrients that i need. A way i could better incorporate both of these food groups is by trying new recipes to see how i like them if they are a little dressed up with other ingredients. This may increase my consumption of both protein and whole grains because I could find something i enjoy.

260474_6 — 2025-09-25 14:20:43 UTC

Drinks everyday

260474_6 — 2025-09-25 14:45:30 UTC

Plenty of water

1-2 cups of skim milk

A fizz free Celsius

Breakfast

260474_6 — 2025-09-25 15:10:18 UTC

2 cup of mixed fruits ( banana, apples, strawberries, oranges)

2 pieces of whole grain bread ( about 2 oz)

Breakfast

260474_6 — 2025-10-17 16:20:32 UTC

2 large eggs( about 4oz)

2 cup of mixed fruits ( banana, apples, strawberries, oranges)

2 pieces of whole grain bread ( about 2 oz)

Breakfast

260474_6 — 2025-10-17 16:21:03 UTC

Yogurt parfait

2oz granola

1 cup yogurt

1/2 cup mixed berries

Lunch

260474_6 — 2025-10-17 16:24:33 UTC

Quesadilla

4oz tortillas

1 cup mixed sautéed veggies ( bell peppers, zucchini, spinach, onion)

1/2 cup low fat cheese

1/2 cup low fat sour cream

Lunch

260474_6 — 2025-10-17 16:27:07 UTC

Quesadilla

4oz tortillas

1 cup mixed sautéed veggies ( bell peppers, zucchini, spinach, onion)

1/2 cup low fat cheese

1/2 cup low fat sour cream

Dinner

260474_6 — 2025-10-17 16:27:19 UTC

Shrimp Kabobs

5 1/2 oz shrimp

1 cup mixed sautéed vegetables (same as lunch)

Dinner

260474_6 — 2025-10-17 16:27:59 UTC

1 cup grilled asparagus

1/2 cup Parmesan

1/4 cup cottage cheese

2 1/2oz shrimp