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Nutrition project f9r, Exercises of Nutrition

Class project for nutrition that was req

Typology: Exercises

2023/2024

Uploaded on 06/15/2025

bobbi-boom
bobbi-boom 🇺🇸

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2-Week Macro-Friendly Meal Plan with Grocery List
This plan includes Korean BBQ Garlic Miso Chicken, a macro-friendly pasta salad, and other
simple, high-protein meals for two weeks.
Recipes
1. Korean BBQ Garlic Miso Chicken
Ingredients:
- 1.5 lbs boneless skinless chicken thighs or breasts
- 2 tbsp white miso paste
- 2 tbsp low-sodium soy sauce
- 1 tbsp honey or monk fruit sweetener
- 1 tbsp sesame oil
- 1 tbsp rice vinegar
- 1 tbsp minced garlic
- 1 tsp grated ginger (optional)
- 1 tsp sesame seeds
- 1 green onion
Instructions:
1. Mix marinade ingredients and marinate chicken for 30 minutes to overnight.
2. Grill or pan-sear until cooked through.
3. Serve with brown rice or quinoa and steamed vegetables.
2. Macro-Friendly Pasta Salad
Ingredients:
- 8 oz whole wheat or protein pasta
- 1 cup cherry tomatoes, halved
- 1 cup chopped cucumbers
- ½ cup red onion, diced
- ½ cup marinated artichokes (drained)
- 1 cup grilled chicken breast or chickpeas
- 2 tbsp olive oil
- 2 tbsp red wine vinegar or lemon juice
- 1 tsp garlic powder, salt, and pepper
Instructions:
1. Cook pasta and let cool.
2. Mix all ingredients in a large bowl.
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2-Week Macro-Friendly Meal Plan with Grocery List

This plan includes Korean BBQ Garlic Miso Chicken, a macro-friendly pasta salad, and other simple, high-protein meals for two weeks. Recipes

  1. Korean BBQ Garlic Miso Chicken Ingredients:
  • 1.5 lbs boneless skinless chicken thighs or breasts
  • 2 tbsp white miso paste
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp honey or monk fruit sweetener
  • 1 tbsp sesame oil
  • 1 tbsp rice vinegar
  • 1 tbsp minced garlic
  • 1 tsp grated ginger (optional)
  • 1 tsp sesame seeds
  • 1 green onion Instructions:
  1. Mix marinade ingredients and marinate chicken for 30 minutes to overnight.
  2. Grill or pan-sear until cooked through.
  3. Serve with brown rice or quinoa and steamed vegetables.
  4. Macro-Friendly Pasta Salad Ingredients:
  • 8 oz whole wheat or protein pasta
  • 1 cup cherry tomatoes, halved
  • 1 cup chopped cucumbers
  • ½ cup red onion, diced
  • ½ cup marinated artichokes (drained)
  • 1 cup grilled chicken breast or chickpeas
  • 2 tbsp olive oil
  • 2 tbsp red wine vinegar or lemon juice
  • 1 tsp garlic powder, salt, and pepper Instructions:
  1. Cook pasta and let cool.
  2. Mix all ingredients in a large bowl.
  1. Chill before serving. Keeps 3-4 days in fridge. Grocery List (for 2 weeks, 2 people) Proteins
  • 3 lbs chicken breasts
  • 2 lbs chicken thighs
  • 1 dozen eggs
  • 1 pack edamame (optional) (optional)
  • 1 can chickpeas (for pasta salad) Grains & Carbs
  • 2 cups brown rice or quinoa
  • 1 box whole wheat or high-protein pasta
  • 1 loaf high-fiber bread or wraps Vegetables & Fruits
  • 1 bag shredded carrots
  • 2 broccoli crowns or 1 bag florets
  • 2 cucumbers
  • 1 pint cherry tomatoes
  • 1 red onion
  • 1 green onion bunch
  • 1 lemon
  • 1 head lettuce or 1 bag mixed greens Pantry & Condiments
  • White miso paste (small tub)
  • Low-sodium soy sauce
  • Sesame oil
  • Olive oil
  • Rice vinegar
  • Red wine vinegar (for pasta salad)
  • Garlic (minced or fresh)
  • Ginger (fresh or paste)