ASSIGNMENT 3
P5: Produce clear plans to improve the nutritional health of two individuals with different
dietary needs.
P6: Explain how the recommendations will improve the nutritional health of the selected
individuals.
M3: Produce professionally presented plans to improve the nutritional health of two
individuals with different dietary needs.
M4: Analyse how the recommendations will improve the nutritional health of the selected
individuals.
D2: Justify the recommendations in the plans in relation to the needs and situations of the
selected individuals
D3: Evaluate the importance of planning nutritional health for selected individuals to ensure
their dietary needs are met, and that influencing factors and taken into account.
SARA ALI MEAL PLAN WEEK 1:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast Creamy Cereal and toast: Breakfast burrito: Herb omelette Blueberry Toast: Smooth
oatmeal: 1 cup oat cereal, 1 1 tortilla, 1 with fried pancakes: 1 slice of 200ml a
½ cup of banana, ½ cup fat- scrambled egg, 1 tomatoes: 1 egg, 1 cup wholemeal milk, 15
uncooked free milk, 1 whole cup of black beans ½ tablespoon milk, 200g loaf, 25g banana
oatmeal, 1 cup wheat toast, 1 and 2 tablespoons rapeseed oil, ½ blueberries, 4 ricotta, 50g cinnam
of fat free milk, tablespoon of salsa. ½ tomatoes, 2 eggs, tablespoons pear, 2 seeds, 2
2 tablespoons margarine and 1 grapefruit. 1 cup ½ tablespoon yoghurt and 1 tablespoons blueber
of brown sugar cup of orange of tea with no parsley, 1 cup flour of 12g nut
and 1 cup of juice sugar tablespoon basil blackberries
orange juice and one cup and 1
tropical juice teaspoon
honey
Snacks Almonds: Dark chocolate Greek yoghurt and Whey protein Jam yogurt: Chocolate Banana
1 ounce and almonds: mixed berries: shake: 1 tablespoon of delight: milksha
unsalted ½ cup of dark 1 ½ yoghurt and ½ 225ml of almond jam and 1 cup 1 tablespoon ½ avoca
almonds chocolate and 1 cup of mixed milk, 30g of whey of yoghurt chocolate banana
cup almonds berries powder and ½ cup chips, 6 Oz almond
of crushed ice yoghurt
Lunch Avocado and Tuna salad Spicy avocado Egg- fried rice: Chicken curry: Prawn noodle Sausage
black bean sandwich: wraps: 3 onions, 125g of 3 cups of white soup: Bologne
eggs: 2 slices of bread, 2 300g Quorn brown basmati rice, 1 cup of 85g rice 2 sausa
1 tsp rapeseed ounces of tuna, 1 chicken pieces, ½ rice, 1 egg, 75g chicken curry, ½ noodles, fennel s
oil, ½ red chilli, tablespoon lime juice, ½ mild tofu and a cup of cup of mixed 500ml mushro
½ large garlic mayonnaise, 1 chilli powder, 1 orange juice salad and apple vegetable tomato
clove, 1 large tablespoon celery, teaspoon olive oil, juice stock, 1 tsp 75g pen
eggs, 200g can ½ cup of lettuce. 1 2 wraps, 1 fish sauce, ½ parmes
black beans, peach and a cup of avocado, 1 roasted lime, 1 cup glass of
200g cherry mango juice red pepper and raw prawns juice
tomatoes, ½ tsp coriander and tsp mint
cumin seeds, ½
avocado and ½
lime
Snacks Apple with Celery sticks with Kale chips with Fruit sticks: Smoothie: Crackers: Smooth
peanut butter: cream cheese: apple juice: 100g strawberries, ½ banana, 75g 2 crackers, 1 1 banan
2 apples sliced 2 celery sticks and 1 cup of kale chips 8 grapes, 100g grapes, 100g tablespoon kale and
up with ½ cup ½ cup of cream and 1 glass of mangos, 100g yoghurt, ½ chocolate almond
of peanut cheese apple juice melon, 2 kiwis, apple and 50g spread, ½
butter 100g pineapples spinach banana sliced
, Dinner Spinach Roasted chicken: Steak: Grilled chicken: Guacamole: Cauliflower Tomato
lasagne roll 3 ounces of 2 tablespoon 150g chicken ½ avocado, ½ macaroni: ½ table
ups: cooked chicken vegetable oil, 1 breast, 150g red onion, ½ 75g macaroni, olive oil
1 cup lasagne, breast, 1 sweet potato, 200g quinoa, 50g ripe tomato, ¼ ¼ cauliflower, onions,
¼ cup of potato, roasted steak, 1 cabbage, salad, ¼ lime 12g butter, clove, ½
cooked spinach, corn and lima tablespoon pineapple, 50g 12g flour, tablesp
½ cup of beans, 1 vinegar, 2 yoghurt and 1 red 150g milk, tomato
cheese, 1 tablespoon of tablespoon crème chilli 35g cheddar, tablesp
ounce of margarine and a fraiche, 1 ½ garlic clove, and 150
mozzarella glass of water tablespoon 12g One gla
cheese, ½ cup wholegrain breadcrumbs juice.
tomato sauce, 1 mustard, 1
ounce whole tablespoon
wheat roll, 1 tarragon and
teaspoon of green salad
margarine and
one cup of
apple juice
Exercise Running for 30 Swimming for 20 Walk for 25 Yoga for 45 No exercise Gym for 15 Jogging
minutes minutes minutes minutes minutes minutes
Calories 2100 2230 2050 2110 2000 2030 2250
After exercise: After exercise: After exercise: After exercise: After exercise: After ex
2000 2050 2000 2050 2000 2010
SARA ALI MEAL PLAN WEEK 2:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast Smoothie bowl: Grain bowl: Citrus salad: Banana and Egg sandwich: Mango and Breakfast
1 cup frozen ¼ tbsp. olive oil, 3 red grapefruits, almond butter 1 egg, ½ apricot jam burrito:
raspberries, 1 ½ garlic clove, ¼ 3 oranges, 1 lime, pancakes: tablespoon dill, ½ oatmeal: 1 tortilla, 1
banana, 1 cup non- cup spinach, 1 ½ cup 1 banana, ¼ cup tablespoon chives, ½ cup yoghurt, scrambled egg,
fat Greek yoghurt, teaspoon kosher blueberries. One almond butter, ½ teaspoon 2 tablespoon 1 cup of black
½ tablespoon chia salt, 1 cup brown glass of apple 2 eggs, 1 ½ kosher salt and apricot jam, ½ beans and 2
seeds, ¼ cup low- rice, ¼ avocado, juice tablespoon black pepper, 1 cup rolled oats, tablespoons of
fat milk, 1 ½ tomatoes. One honey slice cheddar and 2 tablespoons salsa. ½
tablespoon glass orange juice ½ tomato. 1 pistachios, 1 grapefruit. 1
granola and ½ muffin with tablespoon cup of tea with
teaspoon coconut orange juice chia seeds, ½ no sugar
flakes cup chopped
mango, ½ cup
milk
Snacks Banana nut Dark chocolate Banana bites: Ricotta-honey Eggplant chips: Celery sticks Apple chips:
cookies: and almonds: 1 banana, ¼ cup toast with 1 egg plant, ¼ cup with cream 2 apples thinly
2 bananas mashed, ½ cup of dark marshmallow berries: parmesan, 1 cheese: sliced, 2
1 cup of quick oats chocolate and 1 fluff, ¼ cup 2 slices teaspoon, Italian 2 celery sticks teaspoon
and ¼ cup of cup almonds graham crackers, multigrain seasoning and and ½ cup of sugar, ½
walnuts ½ cup bittersweet bread, 1/3 cup garlic powder, ½ cream cheese teaspoon
chocolate chips ricotta, ½ teaspoon of salt cinnamon
teaspoon and ¼ cup of
honey, ¼ cup marinara
berries
Lunch Linguine: Zingy salad and Guacamole and Tuna lettuce Smoked trout and Salmon and Pie:
58g wholemeal brown rice: mango salad with wraps: cucumber spinach pasta: 50g spinach
linguine, ½ lime, ½ 150g brown rice, black beans: 2 x 140g tuna sandwiches: 100g penne, 1 leaves, 43g
avocado, 1 150g frozen soya ½ lime, ½ mango, fillets, 1 ripe 63g skinless hot- skinless salmon sundried
tomato, ¼ pack beans, 1 salmon ½ avocado, 50g avocado, ½ smoked trout fillet, 30g tomato, 25g
coriander, ½ red fillet, and ½ cherry tomatoes, teaspoon fillets, ¼ a 250g sundried feta cheese, 1
onion, ½ red chilli, cucumber diced, ½ red chilli, ½ red mustard tub quark, ½ tomatoes, 40g egg and 125g
1 cup spring onion, ¼ powder, 1 teaspoon spinach. One filo pastry and
onions, 3 coriander and teaspoon cider horseradish sauce, cup of apple a glass of
P5: Produce clear plans to improve the nutritional health of two individuals with different
dietary needs.
P6: Explain how the recommendations will improve the nutritional health of the selected
individuals.
M3: Produce professionally presented plans to improve the nutritional health of two
individuals with different dietary needs.
M4: Analyse how the recommendations will improve the nutritional health of the selected
individuals.
D2: Justify the recommendations in the plans in relation to the needs and situations of the
selected individuals
D3: Evaluate the importance of planning nutritional health for selected individuals to ensure
their dietary needs are met, and that influencing factors and taken into account.
SARA ALI MEAL PLAN WEEK 1:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast Creamy Cereal and toast: Breakfast burrito: Herb omelette Blueberry Toast: Smooth
oatmeal: 1 cup oat cereal, 1 1 tortilla, 1 with fried pancakes: 1 slice of 200ml a
½ cup of banana, ½ cup fat- scrambled egg, 1 tomatoes: 1 egg, 1 cup wholemeal milk, 15
uncooked free milk, 1 whole cup of black beans ½ tablespoon milk, 200g loaf, 25g banana
oatmeal, 1 cup wheat toast, 1 and 2 tablespoons rapeseed oil, ½ blueberries, 4 ricotta, 50g cinnam
of fat free milk, tablespoon of salsa. ½ tomatoes, 2 eggs, tablespoons pear, 2 seeds, 2
2 tablespoons margarine and 1 grapefruit. 1 cup ½ tablespoon yoghurt and 1 tablespoons blueber
of brown sugar cup of orange of tea with no parsley, 1 cup flour of 12g nut
and 1 cup of juice sugar tablespoon basil blackberries
orange juice and one cup and 1
tropical juice teaspoon
honey
Snacks Almonds: Dark chocolate Greek yoghurt and Whey protein Jam yogurt: Chocolate Banana
1 ounce and almonds: mixed berries: shake: 1 tablespoon of delight: milksha
unsalted ½ cup of dark 1 ½ yoghurt and ½ 225ml of almond jam and 1 cup 1 tablespoon ½ avoca
almonds chocolate and 1 cup of mixed milk, 30g of whey of yoghurt chocolate banana
cup almonds berries powder and ½ cup chips, 6 Oz almond
of crushed ice yoghurt
Lunch Avocado and Tuna salad Spicy avocado Egg- fried rice: Chicken curry: Prawn noodle Sausage
black bean sandwich: wraps: 3 onions, 125g of 3 cups of white soup: Bologne
eggs: 2 slices of bread, 2 300g Quorn brown basmati rice, 1 cup of 85g rice 2 sausa
1 tsp rapeseed ounces of tuna, 1 chicken pieces, ½ rice, 1 egg, 75g chicken curry, ½ noodles, fennel s
oil, ½ red chilli, tablespoon lime juice, ½ mild tofu and a cup of cup of mixed 500ml mushro
½ large garlic mayonnaise, 1 chilli powder, 1 orange juice salad and apple vegetable tomato
clove, 1 large tablespoon celery, teaspoon olive oil, juice stock, 1 tsp 75g pen
eggs, 200g can ½ cup of lettuce. 1 2 wraps, 1 fish sauce, ½ parmes
black beans, peach and a cup of avocado, 1 roasted lime, 1 cup glass of
200g cherry mango juice red pepper and raw prawns juice
tomatoes, ½ tsp coriander and tsp mint
cumin seeds, ½
avocado and ½
lime
Snacks Apple with Celery sticks with Kale chips with Fruit sticks: Smoothie: Crackers: Smooth
peanut butter: cream cheese: apple juice: 100g strawberries, ½ banana, 75g 2 crackers, 1 1 banan
2 apples sliced 2 celery sticks and 1 cup of kale chips 8 grapes, 100g grapes, 100g tablespoon kale and
up with ½ cup ½ cup of cream and 1 glass of mangos, 100g yoghurt, ½ chocolate almond
of peanut cheese apple juice melon, 2 kiwis, apple and 50g spread, ½
butter 100g pineapples spinach banana sliced
, Dinner Spinach Roasted chicken: Steak: Grilled chicken: Guacamole: Cauliflower Tomato
lasagne roll 3 ounces of 2 tablespoon 150g chicken ½ avocado, ½ macaroni: ½ table
ups: cooked chicken vegetable oil, 1 breast, 150g red onion, ½ 75g macaroni, olive oil
1 cup lasagne, breast, 1 sweet potato, 200g quinoa, 50g ripe tomato, ¼ ¼ cauliflower, onions,
¼ cup of potato, roasted steak, 1 cabbage, salad, ¼ lime 12g butter, clove, ½
cooked spinach, corn and lima tablespoon pineapple, 50g 12g flour, tablesp
½ cup of beans, 1 vinegar, 2 yoghurt and 1 red 150g milk, tomato
cheese, 1 tablespoon of tablespoon crème chilli 35g cheddar, tablesp
ounce of margarine and a fraiche, 1 ½ garlic clove, and 150
mozzarella glass of water tablespoon 12g One gla
cheese, ½ cup wholegrain breadcrumbs juice.
tomato sauce, 1 mustard, 1
ounce whole tablespoon
wheat roll, 1 tarragon and
teaspoon of green salad
margarine and
one cup of
apple juice
Exercise Running for 30 Swimming for 20 Walk for 25 Yoga for 45 No exercise Gym for 15 Jogging
minutes minutes minutes minutes minutes minutes
Calories 2100 2230 2050 2110 2000 2030 2250
After exercise: After exercise: After exercise: After exercise: After exercise: After ex
2000 2050 2000 2050 2000 2010
SARA ALI MEAL PLAN WEEK 2:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast Smoothie bowl: Grain bowl: Citrus salad: Banana and Egg sandwich: Mango and Breakfast
1 cup frozen ¼ tbsp. olive oil, 3 red grapefruits, almond butter 1 egg, ½ apricot jam burrito:
raspberries, 1 ½ garlic clove, ¼ 3 oranges, 1 lime, pancakes: tablespoon dill, ½ oatmeal: 1 tortilla, 1
banana, 1 cup non- cup spinach, 1 ½ cup 1 banana, ¼ cup tablespoon chives, ½ cup yoghurt, scrambled egg,
fat Greek yoghurt, teaspoon kosher blueberries. One almond butter, ½ teaspoon 2 tablespoon 1 cup of black
½ tablespoon chia salt, 1 cup brown glass of apple 2 eggs, 1 ½ kosher salt and apricot jam, ½ beans and 2
seeds, ¼ cup low- rice, ¼ avocado, juice tablespoon black pepper, 1 cup rolled oats, tablespoons of
fat milk, 1 ½ tomatoes. One honey slice cheddar and 2 tablespoons salsa. ½
tablespoon glass orange juice ½ tomato. 1 pistachios, 1 grapefruit. 1
granola and ½ muffin with tablespoon cup of tea with
teaspoon coconut orange juice chia seeds, ½ no sugar
flakes cup chopped
mango, ½ cup
milk
Snacks Banana nut Dark chocolate Banana bites: Ricotta-honey Eggplant chips: Celery sticks Apple chips:
cookies: and almonds: 1 banana, ¼ cup toast with 1 egg plant, ¼ cup with cream 2 apples thinly
2 bananas mashed, ½ cup of dark marshmallow berries: parmesan, 1 cheese: sliced, 2
1 cup of quick oats chocolate and 1 fluff, ¼ cup 2 slices teaspoon, Italian 2 celery sticks teaspoon
and ¼ cup of cup almonds graham crackers, multigrain seasoning and and ½ cup of sugar, ½
walnuts ½ cup bittersweet bread, 1/3 cup garlic powder, ½ cream cheese teaspoon
chocolate chips ricotta, ½ teaspoon of salt cinnamon
teaspoon and ¼ cup of
honey, ¼ cup marinara
berries
Lunch Linguine: Zingy salad and Guacamole and Tuna lettuce Smoked trout and Salmon and Pie:
58g wholemeal brown rice: mango salad with wraps: cucumber spinach pasta: 50g spinach
linguine, ½ lime, ½ 150g brown rice, black beans: 2 x 140g tuna sandwiches: 100g penne, 1 leaves, 43g
avocado, 1 150g frozen soya ½ lime, ½ mango, fillets, 1 ripe 63g skinless hot- skinless salmon sundried
tomato, ¼ pack beans, 1 salmon ½ avocado, 50g avocado, ½ smoked trout fillet, 30g tomato, 25g
coriander, ½ red fillet, and ½ cherry tomatoes, teaspoon fillets, ¼ a 250g sundried feta cheese, 1
onion, ½ red chilli, cucumber diced, ½ red chilli, ½ red mustard tub quark, ½ tomatoes, 40g egg and 125g
1 cup spring onion, ¼ powder, 1 teaspoon spinach. One filo pastry and
onions, 3 coriander and teaspoon cider horseradish sauce, cup of apple a glass of
