KNLS/HLTH 134 Meal Planning AssignmentOverview
This assignment is for you to plan your diet for one full week of meals. What this means is that
you will be planning what you will be eating, and for which meal, for the whole week. The
following are the steps to take and what the requirements are for this paper. (If you follow a
specific type of diet, you may use it to create this plan. However, if you are not getting the
amount of each nutrient necessary to a healthy meal plan, you will lose points).
There are two parts to this assignment. I will outline these two parts separately.
The Paper
The first part is the paper portion. In this you will write a minimum of three FULL pages
outlining your one week meal plan. In this explanation you will outline the following:
A. What phase of periodized training you are currently in.
B. Total energy needs (using your preferred estimated energy requirement (EER) method).
C. Macronutrient needs (on a g/kg basis).
You will be using this to determine your meal plan.
The format of the paper will be as follows:
I. Introduction
A. This is a short paragraph to introduce your paper to the reader. For this paper you will
outline the following:
a. Outline your training and competition goals.
b. Which training phase you are currently engaged in.
i. Base strength, hypertrophy, post-season, pre-season, etc.
c. How your phase of training will affect your food intake (specifically
macronutrient needs).
d. How your food intake will affect your training and training outcomes.
II. Body of the Paper
A. This is where you will have the bulk of your information. The following information will
be addressed in the body of the paper:
a. You will be explaining the process by which you developed your meal plan,
starting with total energy and moving on to carbohydrates, protein, fats, and
finishing with your discretionary calories. This will be done using the following
steps:
b. The process by which you developed your meal plan.
i. Total energy needs.
ii. Macronutrient needs in the order of carbohydrate needs, protein needs, and
fat needs.
1. Carbohydrates will be broken into total carbohydrates, fiber, and
sugar.
2. Fat will be broken down into total fat, saturated fat, and trans-fat.
iii. Explain discretionary calories.
iv. Explain micronutrient needs that are required in the meal planning.
1. Sodium, calcium, iron, and vitamin B12.
v. Explain if you have any limitations (food allergies or a disease condition
that would affect your food intake).
B. Using the attached worksheet, plan out your meals for seven full days (see explanation
below in The Meal Plan)). This will assist you with writing out your paper.
a. A minimum of four meal per day (remember that this is an ideal meal plan, not
how you eat presently).
i. Dietary supplements or meal replacement shakes are NOT to be included
in your meal plan.
b. The number of meals will be determined by your activity level and schedule.
c. Create a table similar to the provided worksheet (it is easier if you use the one
provided) outlining your meal plan (see below).
i. If you do create your own table, it needs to be in a format that is easy for
someone to follow.
C. This is where you will be citing the majority of your references as you explain your
nutrition needs and how those needs fit with your current phase of training. Be specific
about carbohydrate, protein, and fat needs on a gram per kilogram of body weight basis.
III. Discussion
A. The following points will be addressed in the discussion:
a. The importance of planning your diet to support your training phase and intensity.
b. Comparing your current diet (using the diet analysis you turned in previously)
with the planned diet using the data you gathered.
i. Adjustments you will be making to your current diet to make it healthier
and more supportive of your training.
ii. How will you make sure you are not getting too much saturated fat,
sodium, and added sugars in particular.
IV. Conclusion
A. This is a summary of your paper.
a. A reflective statement looking at your planning process.
b. A conclusion of how this plan is going to assist with your training and
competition goals.
V. References
A. You are required to use a minimum of five references in your paper.
a. Three of these must be from a scholarly journal.
b. Two must be from a web site (.gov and .edu only, unless approved by your
instructor).
c. Wikipedia is NOT a reliable web source.
d. You may use the text book and Power Points but these do not count toward the
four required references.
B. You may use more but that is the minimum.
The format for this paper is APA style. This means that you will have a cover page with your
information. The font is Times New Roman 12 point font double spaced. References must be
cited in the paper in proper APA format.
You MUST address all the above listed points in your paper.
What this paper is not
This is not to be a list of what you have eaten. Nor is it a paper of how you currently eat. You
are planning a diet that will allow your body to train and compete at a peak level. Pay close
attention to the macronutrient needs for your training and also the micronutrient needs for a
healthy body.
NOTE: To receive credit you must include at least seven days of meals in the format described
below. Without the meal plan spreadsheets I will have no way of grading the paper and you will
receive a zero for the assignment.
Paper Requirements
This paper should be a minimum of four pages but can be as long as you like above four. The
number of points lost if the paper is shorter than four pages is on the assignment rubric.
This paper, as are all papers for this course, is to be typed, double spaced, Times New Roman
12-point Font, one inch margins, no typos, with cover page and references page, APA style.
Sources are to be cited in the body of the paper in proper APA style as well. If you are not
familiar with this style of writing, use the CCBC Writing & Literacy Lab or the Purdue
University Online Writing Lab. These are great resources.
A minimum of five total references is required (you may use more). A minimum of three
references must be from scholarly journals (not more than five years old) and two must be from a
web site (.gov and .edu sources only unless approved by your instructor). Wikipedia is NOT a
reliable source. You may use the course text and Power Point presentations as references but it
will not count toward your three written references.
Tips to remember when you are writing a college level paper:
• Proofread your papers; do not rely on spell check.
o A tip is to read it out loud to someone else; they may hear mistakes easier than
you would
• Do not write like you talk or text.
• Pay attention to who your audience is (in this case a college professor) and write to
their level.
The Meal Plan
The second portion is the meal plan itself. You will be making a chart that will outline each day
of your one week meal plan, so you will have seven separate charts. You may not use the same
meal plan for multiple days. That means you will have seven different charts (all seven days
must be different). As explained above, your plan needs to be in a format that is easily read by
anybody (I expect you to use the example provided below). These charts must be at the end of
your paper, after the references page. Again, an example of what it should look like is below.
Make sure you total each meal and each day.
Notice that there are separate columns for calories, carbohydrates, fiber, sugar, fat, saturated fat,
trans-fat, protein, sodium, calcium, iron, and vitamin B12. All of these macronutrients and
micronutrients must be addressed. A great tool for this is the Eat This Much web site (The
Automatic Meal Planner – Eat This Much).
This weekly plan will not include any supplements or meal replacement shakes. You will be
taking a food first approach, so make sure you include foods that will give you the
macronutrients and micronutrients that you need.
Failure to include seven different days of planning will result in a loss of 5 points for each day
missing/copied. Anything less than four FULL pages will result in minus 10 points for each
missing page (minus prorated points for missing partial pages). Anything less than the five
sources required will result in minus 5 points for each missing/inadequate reference (if you have
five total sources but less than three come from scholarly journals or less than two from web
sites, you will lose 5 points for each one missed).
Hopefully you will be inspired to think out of the box when it comes to which foods to eat for
your nutrient needs. Remember, you can eat whatever you want, but for optimal training and
competition, the better you eat the harder you can train and the better prepared for competition
you will be.
LATE OR E-MAILED PAPERS WILL NOT BE ACCEPTED! THEY ARE
TO BE POSTED IN THE ASSIGNMENT AREA BY 11:59PM ON THE DUE
DATE. NO EXCEPTIONS!
CHECK COURSE CALENDAR FOR DUE DATE
Monday (or Day 1)
Breakfast
Food
Cals
140
30
41
5
185
401
Carbs
(g)
29
1
10.5
0
3.9
44.4
Fiber
(g)
5
1
1.7
0
1.9
9.6
Sugar
(g)
2
0
7.2
0
1
10.2
Fat
(g)
2.5
2.5
0.2
0
18
23.2
Sat Fat
(g)
0.5
0
0
0
1.5
2
Trans Fat
(g)
0
0
0
0
0
0
Protein
(g)
5
1
0.5
0
4
10.5
Sodium
(mg)
190
170
1
9
0
370
Calcium
(mg)
130
450
4
10
30
624
Iron
(mg)
1.3
0
0
0
0.8
2.1
B-12
(mcg)
0.5
0
0
0
0
.5
1 cup
1 cup
½ cup
2 cups
1 ounce
Total
Cheerios original
Plain Almond milk
Fresh blueberries
Plain black coffee
Walnuts
Snack
2 ounces
Food
Dry roasted peanuts
Cals
332
Carbs
6.1
Fiber
2.3
Sugar
1.2
Fat
14
Sat Fat
2
Trans Fat
0
Protein
6.7
Sodium
230
Calcium
15
Iron
0
B-12
0
Lunch
2 slices
1 cup
2 tbsp
1 cup
Total
Food
Whole grain wheat bread
Chicken salad
Miracle Whip
Plain Almond milk
Cals
81
508
80
30
699
Carbs
14
6.6
2
1
23.6
Fiber
1.9
0.7
0
1
3.6
Sugar
1.4
4.8
1
0
7.2
Fat
1.1
36
3.5
2.5
43.1
Sat Fat
0.2
8.2
0.5
0
8.9
Trans Fat
0
0
0
0
0
Protein
4
38
0
1
43
Sodium
146
250
95
170
661
Calcium
60
26
0
450
536
Iron
1.4
1.5
0
0
2.9
B-12
0
0.2
0
0
0.2
Snack
1 ounce
Food
Beef jerky
Cals
80
Carbs
6
Fiber
0
Sugar
6
Fat
1
Sat Fat
0.5
Trans Fat
0
Protein
12
Sodium
450
Calcium
0
Iron
1
B-12
0.2
Dinner
1 cup
1 cup
¾ cup
1 cup
1 cup
1 cup
1
Total
Food
Chopped chicken breast
Brown rice
Roasted Brussels sprouts
Roasted butternut squash
3 bean salad
Plain Almond milk
Baked potato w/1 TBSP sour cream
Cals
231
216
30
160
200
30
251
1118
Carbs
0
44.8
6
38
20
1
37.5
147.3
Fiber
0
3.5
2
6
6
1
3.8
22.3
Sugar
0
0.7
1
18
3
0
2.7
25.4
Fat
5
1.8
0
2
7
2.5
9.8
28.1
Sat Fat
1.4
0.4
0
0
1
0
3.2
6
Trans Fat
0
0
0
0
0
0
0
0
Protein
26
5
2
2
11
1
4.8
51.8
Sodium
104
10
20
260
278
170
392
1234
Calcium
21
20
40
120
60
450
46.4
757.4
Iron
1.5
1
1
1
1
0
1.9
7.4
B-12
0.5
0
0
0
0
0
0.1
0.6
Snack
3.5 oz
Food
Raw almonds
Cals
579
Carbs
21.5
Fiber
12.5
Sugar
4.4
Fat
50
Sat Fat
3.3
Trans Fat
0
Protein
21.2
Sodium
0
Calcium
269
Iron
3.7
B-12
0
Day
Total
Cals
3208
Carbs
248.9
Fiber
50.3
Sugar
54.4
Fat
159.4
Sat Fat
22.7
Trans Fat
0
Protein
145.2
Sodium
2945
Calcium
2201.4
Iron
17.1
B-12
1.5
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