Customized Weekly Diet

A personalized nutrition program tailored to a 135lbs, 5'6, 25 years old Female that wants to build muscle should include the following: Caloric Intake: Calorie intake should be determined using the Harris-Benedict formula: Basal Metabolic Rate (BMR) = 655 + (4.35 x weight in lbs) + (4.7 x height in inches) - (4.7 x age in years) Therefore, BMR = 655 + (4.35 x 135) + (4.7 x 66) - (4.7 x 25) = 1439 calories/day Total Daily Energy Expenditure (TDEE) = BMR x physical activity level For this individual, who wants to build muscle, a TDEE of 1767 calories/day should be consumed. Macronutrients: Protein: This individual should aim to consume 0.8g - 1.2g of protein per pound of body weight per day. Therefore, they should aim to consume between 108g - 162g of protein per day. Carbohydrates: This individual should aim to consume between 2.5g - 4.5g of carbohydrates per pound of body weight per day. Therefore, they should aim to consume between 337.5g - 607.5g of carbohydrates per day. Fat: This individual should aim to consume between 0.3g - 0.5g of fat per pound of body weight per day. Therefore, they should aim to consume between 40.5g - 67.5g of fat per day. Types of Food: This individual should aim to consume a variety of healthy and nutrient-dense foods to meet their caloric, protein, carbohydrate, and fat needs. This should include lean proteins (e.g. chicken, fish, eggs, tofu, tempeh, etc.), complex carbohydrates (e.g. whole grains, oats, quinoa, sweet potatoes, etc.), healthy fats (e.g. nuts, seeds, avocado, olive oil, etc.), and fruits and vegetables. Weekly Diet Plan: Monday: Breakfast: Overnight oats with almond milk, chia seeds, and banana Snack: Apple and almond butter Lunch: Grilled chicken salad with mixed greens, roasted vegetables, and olive oil Snack: Greek yogurt with mixed berries Dinner: Salmon with quinoa and steamed broccoli Tuesday: Breakfast: Egg and vegetable frittata with whole grain toast Snack: Celery sticks with hummus Lunch: Tuna salad with mixed greens and avocado Snack: Trail mix with almonds, walnuts, and dried fruit Dinner: Baked tofu with brown rice and roasted vegetables Wednesday: Breakfast: Oatmeal with almond milk, banana, and walnuts Snack: Greek yogurt with chia seeds Lunch: Grilled chicken sandwich on whole wheat bread with lettuce and tomato Snack: Apple slices with peanut butter Dinner: Baked salmon with quinoa and steamed kale Thursday: Breakfast: Smoothie with almond milk, banana, spinach, and almond butter Snack: Carrot sticks with hummus Lunch: Grilled chicken wrap with mixed greens, roasted vegetables, and olive oil Snack: Trail mix with almonds, walnuts, and dried fruit Dinner: Baked tofu with brown rice and steamed broccoli Friday: Breakfast: Egg and vegetable frittata with whole grain toast Snack: Celery sticks with peanut butter Lunch: Tuna salad with mixed greens and avocado Snack: Greek yogurt with mixed berries Dinner: Baked salmon with quinoa and steamed kale Saturday: Breakfast: Overnight oats with almond milk, chia seeds, and banana Snack: Apple and almond butter Lunch: Grilled chicken sandwich on whole wheat bread with lettuce and tomato Snack: Apple slices with peanut butter Dinner: Baked tofu with brown rice and roasted vegetables Sunday: Breakfast: Smoothie with almond milk, banana, spinach, and almond butter Snack: Carrot sticks with hummus Lunch: Grilled chicken salad with mixed greens, roasted vegetables, and olive oil Snack: Trail mix with almonds, walnuts, and dried fruit Dinner: Baked salmon with quinoa and steamed broccoli