Question

Create a 2-day meal plan using the healthy plate model.

Answer 1

Day 1

Breakfast

Whole grain bread, scrambled egg and a glass of milk

Lunch

A bowl of boiled vegetables, carrot, baked potato with some butter or brown rice, yogurt, lean meat

Dinner

A bowl of low sugar fruit like berries, vegetables (specially dark green), boiled asparagus and steak

Water: at least 8 glasses (200 mL/glass) in a day

Day-2

Breakfast

Sprout beans, baked slice of turkey or whole boiled egg, fruits like apple and blue berries walnut, almonds and fresh juice

Lunch

Brown rice or whole grain noodles, roasted vegetable, tropical fruits, yogurt and lean beef or pork

Dinner

Sweet potato (baked), lots of leafy vegetables, chicken curry (low fat) or fish curry with brown rice.

Water: at least 8 glasses (200 mL/glass) in a day

Note: Quantity is depend on the body weight but some portion of good carbs, protein and good fat should be included in the meal (avoid saturated and transfat in the diet).