Diet Menu 🍽️😋

Link to Daily Planner ⏰🏋️‍♂️

Nutrients & Daily Intake:

Mifflin-St Jeor Equation

### Mifflin-St Jeor Equation:
Age = 25, W = 63, H = 171 , Z = 1.55

BMR = (10 x W) + (6.25 x H) - (5 x Age) + 5 = 1,579
TDEE =  BMR x Z = 2,447 -> 2,500kcal/day

Age: 25 years old
Weight: 63kg = 139lbs
Height: 171cm = 5’7”
Z (Activity Level): 1.55 (moderate)

Calories: 2,500kcal
Protein (24%): 600kcal = 150g protein/day
Fat (25%): 625kcal = 69g fat/day
Carbs (51%): 1,275kcal = 319g carbs/day

Fiber: 30g fiber/day
Sodium: 3000mg/0.4 = 7.5g salt
Sugar: <25 - 33g
Water: 3 - 3.5L/day

Meal Plan

1 lbs = 16oz = 454g = 454ml = 2 cups
1 tbsp = 15g; 1 tsp = 5g

Pre-Workout

Smoothie (580 kcal | 30g Protein | 105g Carbs | 5g Fat):

1 Banana (120g) + Strawberries (150g) or Blueberries (150g)

Greek Yogurt (180g) + (40g Oats)

Meals (Pick 2)

Curry Soup (965 kcal | 62g Protein | 60g Carbs | 53g Fat):

3 Eggs + Shrimps (150g raw) + Silken Tofu (200g) + Corn (100g)

Chicken Broth (300g), Coconut Milk (150ml), Curry Paste (1 tbsp)

Chicken with Guacamole (945 kcal | 58g Protein | 71g Carbs | 54g Fat)

2 Chicken Thighs (200g raw)

Guacamole (150g) + (100g Cooked Rice + 100g Black Beans + 80g Corn)

2 Beef Patties (1,150 kcal | 60g Protein | 40g Carbs | 85g Fat):

75/25 Ground Beef (250g raw), 2 Cheese Slices (40g) + (100g Cooked Rice)

Mayo (1 tbsp), Sriracha (1 tbsp), Onions (100g), Sugar (5g)

Rice with Steak/Salmon (980 kcal | 65g Protein | 45g Carbs | 60g Fat):

Steak (250g) or Salmon (250g)

Cooked Rice (150g) (+ 1 tbsp Olive Oil)

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Quick Menu

Prep List (Mise en Place)

• Make chicken broth
• 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

Sốt Me:

Cốt Me + Tương Ớt + Nước Mắm + Đường + Mè 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 Dishes

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