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Diet Menu πŸ½οΈπŸ˜‹

Nutrients Daily Intake & Meal Plan

Posted
By Khoa Pham
2 min read
Diet Menu πŸ½οΈπŸ˜‹

Link to Daily Planner β°πŸ‹οΈβ€β™‚οΈ

Nutrients & Daily Intake

Age: 24 years old
Weight: 63kg = 139lbs
Height: 171cm = 5’7”

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### Mifflin-St Jeor Equation:
Age = 24, W = 63, H = 171 , Z = 1.55

BMR = (10 x W) + (6.25 x H) - (5 x Age) + 5 = 1,584
TDEE =  BMR x Z = 2,455 -> 2,600kcal/day (bulking)

Calories: 2,600kcal
Protein (23%): 598kcal = 150g protein/day
Fat (22%): 572kcal = 63g fat/day
Carbs (55%): 1,430kcal = 358g carbs/day

Fiber: 30g fiber/day
Sodium: 3000mg/0.4 = 7500mg salt
Sugar: <25 - 33g
Water: 3 - 3.5L/day

Protein Intake: 150g

1 lbs = 16oz = 454g = 454ml

Meal 1:

  • 4 Eggs: 24g
  • 200g Greek Yogurt: 20g

Meal 2:

  • 9 Dumplings (225g): 23g
  • 160g Shrimp: 33g
  • 142g Canned Tuna: 33g
  • 260g Ground Beef (75%): 33g

Meal 3:

  • 45g Mozzarella: 10g
  • 200g Salmon: 40g
  • 180g Chicken Thighs: 40g
  • 175g Steak: 40g

Meal Plan

Prep List (Mise en Place)

  • 2 Jasmine : 1 Sweet Rice - > Freeze
  • Grind Garlic, Onions, Ginger -> Freeze
  • Cut Apples, Carrots, Peppers, Celery

Quick Sauces

Teriyaki Sauce:

Ponzu(70g) + Mirin(60g) + Brown Sugar(45g) + Honey(5g) + Garlic(10g) + Ginger(10g) + Daishi + (Oyster Sauce + Ketchup)

Bulgogi Sauce:

Soy sauce(60g) + Brown Sugar(40g) + Pear/Apple(50g) + Sesame Oil(20g) + Garlic(10g) + Daishi + (Sake + Oyster Sauce)

Korean Sweet & Spicy Sauce:

Gochujang(85g) + Ketchup(45g) + Mirin(33g) + Ponzu(30g) + Honey(42g) + Brown Sugar(15g) + Rice Vinegar(24g) + Garlic

Aioli Garlic Sauce:

Olive Oil + Egg (Yolks) + Garlic + Lemon + Salt

Roasted Garlic Hollandaise Sauce:

Butter + Egg (Yolks) + Garlic + Lemon + Salt

Thai Sweet Chili Sauce:

Red Chili(25g) + Red Peppers(25g) + Sriracha + Condensed Milk(80g) + Lemon(60g) + Lime Leaves

Sα»‘t Me:

Cα»‘t Me + TΖ°Ζ‘ng Ớt + NΖ°α»›c MαΊ―m + Đường + MΓ¨ Rang

Sesame Dressing:

Ponzu + White Wine Vinegar + Onion, Garlic + Honey + (Tahini, Peanut Butter)

Coleslaw Dressing:

Mayo + Milk + Vinegar + Sesame Oil + Sugar + Salt
Mayo + Yogurt + Kimchi + Green Onions + Daishi + Lemon + Sugar + Salt

Kimchi Mix:

Kimchi + Ponzu + Gochujang + Honey + Onion + Onion + (Green Onion)

Tomato Sauce Mix:

Tomato (Sauce) + Carrot + Eggplant + Onion + Garlic + Paprika

Japanese Curry:

Japanese Curry + Tomato Sauce Mix

Others:

Fish Sauce + Sugar + Sriracha + Garlic
Orange Juice + Ponzu + Oyster Sauce + Honey + Butter

Quick Menu

Carbonara:

Bacon, Chicken, Egg, Pasta
Evaporated Milk, Onion, Garlic, Gochujang

Poke Wraps:

Salmon, Avocado, Cucumber, Mango
Ponzu, Mayo, Sriracha

Gyudon/Pepperlunch:

Steak, Corn
Bulgogi Sauce (or Teriyaki Sauce)

Galbi/BBQ:

Short Ribs
Bulgogi Sauce (or Teriyaki Sauce)

Okonomiyaki:

Shirmp, Bacon, Egg (+ Flour)
Cabbage, Red Ginger, Bonito Flakes
Teriyaki + Mayo

Honey Walnut Shrimp:

Shrimp, Walnut (+ Butter + Sugar)
Mayo, Honey, Condensed Milk, Lemon

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