Thank You Kate For Planning My 7 Days Menu!

Dear Nor,

Thanks for your mail.

Please kindly be informed that your ideal weight range at height of 157cm is 46kg-57kg.
In order to increase and maintain body weight within healthy range, I will plan 2500kcal/day for you with inclusion of Nutrimeal.


BREAKFAST (7-8am)
Meehoon goreng (1 dish) + 1 cup Low fat milk/low sugar soya + 1 medium orange/apple/pear/banana/ 1 slice papaya/honeydew
OR
2 slices wholemeal bread with 2 teaspoon margarine and 2-3 teaspoon fruit jam + 1 cup low fat milk/low sugar soya + 1 medium orange/apple/pear/banana/ 1 slice papaya/honeydew
OR
1 piece chappati with 1 tablespoon kuah + 1 cup low fat milk/low sugar soya + 1 medium orange/apple/pear/banana/ 1 slice papaya/honeydew
OR
9 pieces plain, unsweetened biscuit + 1 cup Low fat milk/low sugar soya + 1 medium orange/apple/pear/banana/ 1 slice papaya/honeydew


MORNING TEA (9.30-10.30am)
3 scoops Nutrimeal in 310ml water + 6 pieces small biscuits + 1 medium orange/apple/pear/banana/ 1 slice papaya/honeydew
OR
3 scoops Nutrimeal in 310ml water + 1 small swiss roll/bread + 1 medium orange/apple/pear/banana/ 1 slice papaya/honeydew


LUNCH (1-2pm)
3 scoops rice + 1 small baked potato (75g) + 1 piece grilled/ roasted/steamed chicken breastmeat (without skin) + 1/2 cup stir-fry vegetable +  1 medium orange/apple/pear/banana/ 1 slice papaya/honeydew + plain water
OR
3 scoops rice + 1/2 cup peas/lentils + 1 piece grilled/ stir-fried/steamed fish + 1/2 cup stir-fry vegetable + 1 medium orange/apple/pear/banana/ 1 slice papaya/honeydew + plain water
OR
1 dish fried meehoon/kuew teow/rice + 1 fried hen egg + 1/2 cup stir-fry vegetable + 1 medium orange/apple/pear/banana/ 1 slice papaya/honeydew + plain water


EVENING TEA (4-5)
3 scoops Nutrimeal in 310ml water + 2 pieces Kuih/ swiss roll/ popiah basah/ 6 pieces plain unsweetened biscuits


DINNER (7-8pm)
3 scoops rice + 1 small baked potato (75g) + 1 piece grilled/ roasted/steamed chicken breastmeat (without skin) + 1/2 cup stir-fry vegetable +  1 medium orange/apple/pear/banana/ 1 slice papaya/honeydew + plain water
OR
3 scoops rice + 1/2 cup peas/lentils + 1 piece grilled/ stir-fried/steamed fish + 1/2 cup stir-fry vegetable + 1 medium orange/apple/pear/banana/ 1 slice papaya/honeydew + plain water
OR
1 dish fried meehoon/kuew teow/rice + 1 fried hen egg + 1/2 cup stir-fry vegetable + 1 medium orange/apple/pear/banana/ 1 slice papaya/honeydew + plain water


SUPPER (9-10am)
1 cup Low fat milk/low sugar soya


Please continue USANA supplementation as indicated on label.
Please increase physical activities and exercise at least 3 times per week for at least 30 minutes per session.
When ideal weight range is achieved, you may need to cut down total calorie intake and revise menu plan.


 -THANK YOU -


Warmest Regards,
Kate Saw
BSc. (Hons) Dietetics
Nutritionist


UHS Essential Health (Malaysia) Sdn Bhd
M.01 & M.02 Menara Axis | No 2 Jalan 51A/223 | 46100 Petaling Jaya | Selangor Darul Ehsan | Malaysia | www.usana.com
or +603-7953 8046     Fax: +603-7953 8100 |   Kate.Saw@my.usana.com

* Kepada rakan-rakan yang memerlukan khidmat nasihat dari pakar pemakanan yang bertauliah dipersilakan menghubungi Kate Saw di talian seperti di atas.