Weight-Management Meal Planning example

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Weight-Management Meal Planning

Part 1

BMI = weight [kg] / (height [m] × height [m]);

BMI = 43/ (1.60 × 1.60) = 16.8.

The calculated value falls into the underweight category.

The acronym BMI stands for Body Mass Index. It is an effective method to measure body fat and adiposity, raised BMI being a risk factor for several causes of death (Renehan, 2008). While some other methods for measuring body fitness may be more accurate, the advantage of BMI is its inexpensiveness and quickness. Another disadvantage of using the Body Mass Index is that its norms vary for different nations of the world (WHO, 2000).

A person’s body fat can also be measured using the skinfold calliper. The advantage of this method is its simplicity, though some patients may feel uncomfortable during the procedure (Chouzal, 2011). Bioelectrical impedance analysis is a lot more accurate compared with the methods listed above. It allows analyzing not only body fat but total body water as well (Kyle, 2004). Naturally, such analysis requires advanced equipment and takes more time for result processing.

EER = 354 – (6.91 × age [y]) + PA × (9.36 × weight [kg] + 726 × height [m]);

The physical activity level of the subject of the survey is sedentary, PA being 1.

EER = 354 – (6.91 × 21) + 1 × (9.36 × 43 + 726 × 1.6) = 354 – 145.11 + 402.48 + 1161.6 = 1772.97.

Mifflin St. Jeor equation for calculating Basal Metabolic Rate (BMR):

BMR (women) = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) – 161;

BMR = 10 × 43 + 6.25 × 160 – 5 × 21 – 161= 430 + 1000 – 105 – 161= 1164.

The EER formula advises consuming 609 more calories daily compared with Mifflin St. Jeor equation.

One pound loss corresponds to 3.500 calorie deficit. To lose this much weight in a week a person should eat 500 fewer calories per day. Taking into account the calculated EER, the daily caloric consumption would have to be 1273. Clearly, weight loss is not about dietary restrictions alone. Light exercise such as jogging and brisk walks may be implemented to complement the diet and create an energy deficit.

Part 2

Dietary changes:

The patient’s daily fat intake exceeds the recommended 50 grams, so it would be beneficial to eat more carbohydrates instead;

The diet clearly lacks fruit and vegetables;

It would be beneficial to reduce the number of calories;

The food eaten at dinner is unhealthy and high in calories, the last meal of the day should be lighter;

Most of the food the patient consumes is fried, it is recommended to boil or stew it instead.


8 oz. whole milk – skim milk

8 oz. orange juice

2 fried eggs

2 slices toast with 1 TBSP butter


½ peanut butter and jelly sandwich: 1 slice white bread – whole wheat bread, 1 TBSP Skippy peanut butter, 1 TBSP grape jelly


8 oz. cream of tomato soup

1 oz. potato chips – should be avoided

1 sandwich: 2 oz. turkey, 1 oz. salami, 2 slices white bread, 1 …

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