MealPlanReport

KNH104
4December2015
MeganDressel&PhillipCarr

Introduction
Ourthemeforourprojectisvegan.WechosethisbecauseIamavegansowethoughtit
wouldbefuntomakeamealthatisentirelyvegan.Alotofpeoplearesketchedoutbyaplant
baseddietbecausethecommonmisconceptionisthatyoucanonlygetthenecessarynutrients
fromanimalproducts.Forexample,yougetyourproteinfrommeatoreggs,yourcalciumfrom
milk,etc.Vegansdonoteatanyanimalproducts;thisincludesmeat,dairy,eggs,fish,etc.The
reasoningbehindveganismcaneitherbeforhealthreasons,ethicalreasons,orboth.Ifirmly
believethatfollowingaplantbaseddietisthebestthingyoucandoforyourbodyandhealth.
ThemealwedecidedtomakeisGrilledBreadedTofuSteakswithSpinachSaladandTomato
OnionFlaxseedBreadandasadessertwearemakingRawVeganFudge.Neitherofushasmade
eitheroftheserecipesbeforesowewereexcitedtomakeitforthefirsttime.Themainentre
comesfromawebsitetitledDivineHealthyFoodandtheentirewebsiteisfilledwithonlyvegan
recipes.Ihavepersonallymadeacoupleofrecipesfromthiswebsiteandeachoneofthem
turnedoutfantasticsoIfiguredthiswouldbeagreatsourcetouse.Alsotofuisoneofmy
favoritefoods,soatofusteak?Yesplease.Peoplealsoarenotusedtotheideaoftofu,intheir
mindsitisjustabig,wet,squishywhiteblock.Tofuissogreatforsomanyreasons,ifitis
preparedcorrectlyandwellittastesawesomeandithasalotofproteininit.Thenextsourcewe
usedforthefudgewasfromawebsitetitledCulinaryLife,butitisadaptedfromSunnyRaw
Kitchen.Notalltherecipesonherearevegan;wecameacrossthisparticularrecipeonPinterest.
Anothercommonmisconceptionisthatvegandessertsaretasteless.Peoplethinkwithouttheuse

ofbutteroreggsdessertscannotevenbemade.Wellnoneofthatistrueandthisrecipesounds
superdeliciousandthereisnodairyorrefinedsugarinit.Andwhocouldnotuselesssugarin
theirdiet?Overall,weareveryexcitedabouttryingoutboththeserecipes.Itwillbefunandcool
tomakethisfoodandpresentthatvegandishescanbescrumptiousaswell.Notonlythevegan
fudgebutespeciallythetofu!

Menu

A Vegan Meal For the Busy

College Student
Baby Spinach Salad

W/ zesty lemon, Himalayan Sea salt

and pine nuts

Grilled Breaded Tofu Steaks

Sweet crisp breaded tofu with maple and soy sauce

Tomato Onion Flaxseed Bread

Thin crisp and full of flavor, this might remind you
a bit of the Florence

Dessert:
Raw Vegan Fudge

A sweet and delicate fudge with dried fruit

WrittenDescriptionoftheTableSetting
With the theme of the active vegan college student, we wanted to have a very clean,
simple table setting while still having a very earthen feel. People choose and live the vegan life
style for reasons ranging from medical conditions, to spiritual reasons and personal preference or
anything in between. We hoped to portray lifestyle as inviting. The simple green table cloth and
matching napkins were chosen for the colors obvious association with vegetation. The white
plates are crisp, clean and simple, exactly as we wanted. The clear glass candle holder and white
candle were selected for several reasons. The use of a candle as the center piece was our first
choice because if its simplistic beauty. The single flickering flame is a warm invitation to sit and
share a meal. The clear glass holder was chosen to avoid detracting from the colors of the food
and also to give the illusion of more space in the middle of the small table for two. The gently
curves of the silverware that was selected was a personal preference that we believed was the
most appealing. These slightly smaller utensils also fit better on the table. Our menu was printed
on environmentally friendly, recycled paper, watermarked with a V and heart vegan symbol.

PhotooftheTableSetting

MealManagementRecipes
TitleofRecipe:TomatoOnionFlaxseedBread
Yield:4servings
SourceofRecipe:http://divinehealthyfood.com/grilledbreadedtofusteaksspinachsalad
tomatoflaxseedbread/
TotalTime:1hour30minutes
Ingredients:
Ingredient
Romatomatoes
Smallredonions
Sundriedtomatoesinoliveoil
andItalianherbs
Goldenflaxseedmeal
Brownriceflour
Extravirginoliveoil
Tapiocastarch
Onionpowder
Garlicpowder
Driedbasil
Smokedpaprika
Seasalt

Preparation(chopped,
diced,etc.)
Chopped
Chopped
Chopped

Amountneeded(lbs.,
teaspoon,etc.)
10tomatoes
2onions
C

Stirredin
Stirredin
Stirredin
Stirredin
Stirredin
Stirredin
Stirredin
Stirredin
Stirredin

1C
4T
2T
2T
2t
2t
2t
2t
1t

Directions:
1. ChopRomatomatoes,redonionandgarlicinrelativelysmallpieces.
2. Putallchoppedvegetablesandsundriedtomatoesinblenderorfoodprocessorandpulse
itbrieflytochop.
3. Pourmixtureintoafinemeshsieveandsqueezeoutacupofjuice

4. Pourthechunkymashedvegetablesinalargebowlandaddtheflaxseedmeal,brownrice
flour,oliveoil,tapiocastarch,onionpowder,basil,paprika,andsalt
5. Stiruntileverythingiswellmixed.
6. Alignbakingparchmentpaperona9x13inch(orlarger)oventrayandgreasethebaking
paperwithnonstickcookingoil
7. Pourthemixtureonthebakingtraywithparchmentpaperunderneath,andspreaditout
acrosstheentiretray,sothelayerisniceandthin,andeven
8. Bakingintheovenfor50minutestoanhourand15minutes(dependingonthickness).
9. Allowittocoolbeforecuttingitup

MealManagementRecipes
TitleofRecipe:BabySpinachSalad
Yield:4servings
SourceofRecipe:http://divinehealthyfood.com/grilledbreadedtofusteaksspinachsalad
tomatoflaxseedbread/
TotalTime:5minutes
Ingredients:
Ingredient
Babyspinach
Pinenuts
Extravirginolive
oil
Lemonjuice
Seasalt
Freshlyground
pepper

Preparation(chopped,diced,
etc.)
Raw,whole
Raw,whole
Raw

Amountneeded(lbs.,
teaspoon,etc.)
4cups
2T
2T

Raw
Raw
Raw

2T
Fewsprinkles
Fewsprinkles

Directions:
1. Addalltheingredientsinabowlandtossandturnitarounduntilthespinachleavesare
coatedbyeverythingevenly.

MealManagementRecipes
TitleofRecipe:GrilledbreadedTofuSteaks
Yield:4servings
SourceofRecipe:http://divinehealthyfood.com/grilledbreadedtofusteaksspinachsalad
tomatoflaxseedbread/
TotalTime:2530minutes
Ingredients:
Ingredient
Extrafirmtofu
Soysauce
Tomatopaste
Misopaste
Sesameoil
Maplesyrup
Panko
breadcrumbs

Preparation(chopped,diced,
etc.)
Grilledonribbedgrillpan
Mixedtomakesauce
Mixedtomakesauce
Mixedtomakesauce
Mixedtomakesauce
Mixedtomakesauce
Inseparatebowltodiptofuin

Directions:
1.Draintofu
2. Cutthetofuintotheservingsizes(4triangles)
3. Lettofudryforaslongaspossible

Amountneeded(lbs.,teaspoon,
etc.)
12oz
2T
2t
2t
2t
1t
C

4. Inasmallbowl,mixtogetherthesoysauce,tomatopaste,misopaste,sesameoil,and
maplesyrupandstiruntilthesauceiseven
5. Inaseparateshallowdish,pourthebreadcrumbsinit
6. Dipthetofusteaksinthesauce,thenquicklycoatthemwithbreadcrumbs
7. Spraysomenonstickcookingoilonaribbedgrillpanandlaythetofusteaksneatlyon
thepan
8. Turntheheatonmediumhighandcookthetofuononesideforabout1013minutes
untilyouseeitbrown,thenflipitoverascarefullyasyoucanandcooktheothersidefor
another610minutesuntiltheothersidehasbrownedaswell

MealManagementRecipes
TitleofRecipe:RawVeganFudge
Yield:4servings
SourceofRecipe:https://www.theculinarylife.com/2008/perfectrawchocolatefudge/
TotalTime:10minutes
Ingredients:
Ingredient
Coconutoil
Cocoapowder
MapleSyrup
Vanillaextract
Freezedried
cherries

Preparation(chopped,diced,
etc.)
Stirredwithotheringredients
Stirredwithotheringredients
Stirredwithotheringredients
Stirredwithotheringredients
Stirredwithotheringredients

Amountneeded(lbs.,
teaspoon,etc.)
C
C
C
1t
C

Directions:
1. Blendliquidingredientsandchocolateuntilsupersmooth

2. Transfermixturetoseparatebowlandstirincherries
3. Spreadonaplasticwraplinedplateordishandplaceinfreezertocool

104MarketOrderForm
LabThemeorTopic___Veganforacollegestudent___
Mgt.TeamMembers__MeganDressel__&___PhilCarr__

Dateof

Meal______________
Pleaseprovidethenameoftheproducttobepurchasedandthequantityoftheitem.Be
descriptivesuchasfresh,frozen,diced,cooked,uncooked,canned.Statequantitiesin
measuresthatcanbepurchasedinthestore,suchas3mediumfreshgreenpeppers,not1
andacupsofgreenpeppers.
Amoun
t

FreshFruits

Amoun
t
2T
2tsp.
2tsp.
2T
1tsp.

Juice,Sauce,Broth

Amoun
t

FrozenItems

Amoun
t

DairyItems

LowSodiumSoySauce
TomatoPaste
MisoPaste
Lemonjuice
MapleSyrup

Amoun
t
4Cups
10
2
6

Fresh
Vegetables
RawBaby
Spinach
Roma
tomatoes
Smallred
onions
Clovesof
garlic

Amoun
t
Cup
C

CannedVegetablesand
Fruits
SundriedTomatoesinolive
oilandItalianHerbs
Freezedriedraspberries

Amoun
t
2tsp.

Oils,flour,sugar

1Cup
4T
4T

Goldenflaxseedmeal
BrownRiceflour
Extravirginoliveoil

2T

TapiocaStarch

2t
2t
2t
2t
2t
Apinch
C
C
C
2t

OnionPowder
GarlicPowder
DriedBasil
SmokedPaprika
Himalayanseasalt
Freshlygroundpepper
Coconutoil
CocoaPowder
MapleSyrup
VanillaExtract

SesameOil

Amoun
t
Cup

Amoun
t
12oz.
2T

Breads
PankoBread
Crumbs

Other
ExtraFirm
Tofu
Pinenuts

KNH104MealPlanBudgetReport
Ingredient

RawBabySpinach
RomaTomatoes
LowSodiumSoy
Sauce
TomatoPaste
MisoPaste
LemonJuice
MapleSyrup
SmallRedOnions

Store
container
size
6oz
1tomato
10oz

Store
container
price
$2.49
.24c/tomato
$10.99

6oz
10oz
32oz
12.5oz
1onion

.79c
$6.99
$3.19
$8.39
$1.03/onion

Amount
Needed
4C
10C
2T

Quantityof
containers
needed
130%
1000%
10%

Costfor
Ingredient
$3.20
$2.40
$1.10

2t
2t
2T
C+1t
2onions

.06%
.04%
.03%
.68%
200%

$.05
$.28
$.10
$5.70
$2.06

ClovesofGarlic

1garlic(10 .50c/garlic
6cloves
60%
cloves)
SundriedTomatoesin 8.5oz
$3.99
C
70%
OliveOilandItalian
Herbs
FreezeDriedCherries 5oz
$3.49
C
57%
SesameOil
16floz
$6.99
2t
.005%
GoldenFlaxseedMeal 1lb
$2.29
1C
22%
BrownRiceFlour
1lb
$2.99
4T
.05%
TapiocaStarch
20oz
$3.59
2T
.02%
CoconutOil
30floz
$6.99
C
13%
CocoaPowder
8oz
$2.99
C
17%
PankoBreadCrumbs 8oz
$1.39
C
12.5%
ExtraFirmTofu
14oz
$1.49
12oz
85%
PineNuts
2.25oz
$4.99
2T
25%
TOTALCOSTFORMEAL:addalllinesintheCostforIngredientcolumn

MasterSchedule
(Servingtimeof3:00PM)
1:00PM:Getouttablecoverandputovertable
1:05PM:

Getoutsilverwareandsetthetable
Foldnapkinontable
Fillglasswithwater

$.30
$2.80
$2.00
$.03
$.50
$.15
$.07
$.90
$.51
$.17
$1.27
$1.25
$24.84

1:10PM:Putcenterpieceandmenucardonthetable
1:15PM:Washhandsthoroughly

TomatoOnionFlaxseedBread:Getoutingredientsandrinsethemunderwaterthendry
Preheatovento325degreesF
RawVeganFudge:Getoutingredients

1:25PM:Washhandsthoroughly

TomatoOnionFlaxseedBread:Startchoppingupvegetablesbyhandthenthefoodprocessor
Drainwaterfromvegetableswithastrainer
Putvegetablesinadifferentbowl
RawVeganFudge:Mixtogetherliquidingredientsandchocolateuntilsupersmooth
Oncesmooth,addindriedcherries

1:35PM:

TomatoOnionFlaxseedBread:Adddryingredientsandmixthoroughly
Alignparchmentpaperonbakingsheetandgreasethepaperwithnonstickcookingoil
Pourthemixtureontheparchmentpaperandspreadoutuntilevenandthin
Placeinoverfor1hr10mins
RawVeganFudge:Spreadonaplasticwraplinedplateordishandplaceinfreezertocool

1:50PM:Tidyuppreparingandcookingarea
1:55PM:Washhandsthoroughly

Grilledbreadedtofusteaks:Getouttofuandsqueezeoutwater

Babyspinachsalad:Gatheringredients

2:00PM:

Grilledbreadedtofusteaks:Continuetoletwaterdrain
Babyspinachsalad:Addallingredientstoabowlandtossandturn(makedressinginaseparate
littlebowl,donotaddyet)

2:05PM:

Grilledbreadedtofusteaks:Whilewaterisdraining,mixtogetherthesoysauce,tomatopaste,

misopaste,sesameoil,andmaplesyrupintoabowl
Inaseparatebowl,pourbreadcrumbsinit

2:15PM:

Grilledbreadedtofusteaks:Cuttofuintoservingsizepiecesandpatthosepiecesdry
Placetofusteaksinthesauceandevenlycoat
Getouttheribbedgrillpanandletitheatuponmediumheat
Spraynonstickcookingoilonthepan

2:25PM:

Grilledbreadedtofusteaks:
Removetofufromsauceandquicklytossinbreadcrumbssoitsevenlycoated
Placetofuneatlyonthepan
Cookfor1013minutes

2:35PM:

Grilledbreadedtofusteaks:Onceready,fliptotheothersideandcookforanother610minutes
Tomatoonionflaxseedbread:Checkinovenanddeterminehowmuchlongeritneeds

2:45PM:

Grilledbreadedtofusteaks:Removetofufrompanandplaceonseparateplates
Tomatoonionflaxseedbread:Removefromovenandplaceoncoolingrack

2:50PM:

Babyspinachsalad:Getbackoutandmixinthesaladdressing

2:55PM:

Getplates,placeapieceofbreadinthecenteroftheplate,alittlebitofsaladontoponthebread,

andtofuontopofthat
Getseparatebowlandfillthatupwiththecorrectservingsizeofthesalad
Removefudgefromfreezer,cut,andplace,onthedessertplate

3:00PM:

Serveourfood!
Cleandishesandworkspaceoncefoodisserved

MenuFor1Week

1Ccookedoatmeal
1ozwalnuts
1Cblueberries
1Tpeanutbutter
8flozalmondmilk
Sunday

Monday

2slicespumpernickel
bread
avocado
Cbeansprouts
4Thummus
(sidespinachsalad)
2Cspinach
4Tbalsamic
vinaigrette
Cchoppedcarrots
Cmushrooms
Cchickpeas
1Cgrapes
Breakfast
Lunch
6ozcontainerofsoyyogurt Meatlessvegetarian
Cgranola
hotdog
1Tflaxseed
1multigrainhotdog
Cblueberries
bun
Craspberries
(sidesalad)
2slicesofmultigrainbread 1Cmixedgreens
8floxorangejuice
1Cspinach
Cchoppedcarrots

(stuffedpeppers)
1redbellpepper
1Ccookedbrownrice
1Tchoppedonions
Cchoppedtomatoes
1Toliveoil
1Cgreenbeans

Dinner
(veganspinachlasagna)
1Clasagnanoodles
1Cthawedfrozen
spinach
3oztofu
2Tsoymilk
Ctomatosauce
1Cbroccoliflowerets

Breakfast
Vegetariansausagepatty
1multigrainEnglishmuffin
1Chalvedstrawberries
1banana,chopped
Tuesday

Wednesda
y

Breakfast
1multigrainbagel
2Tpeanutbutter
1banana,sliced
1apple,sliced
(bananaslicesononehalf
ofbagel,applesliceson
otherhalf)

Breakfast
1Cfiberonecereal
8flozalmondmilk
1banana
1Cblueberries
Thursday

Friday

Breakfast
(scrambledtofuwithsweet

Cchoppedonions
Credcabbage
2tlemonjuice
Lunch
Chummus
1mediumwhole
wheatpita
1Cbabycarrots
1Cgrapes

Dinner
(quinoaveggiestirfry)
1Ccookedquinoa
4ozfirmtofu
1Toliveoil
Cmushrooms
Ccorn
Cchoppedredbell
pepper
Conion
Cwaterchestnuts
Lunch
Dinner
1Cvegetarianchili
(meatlesstacos)
6saltinecrackers
3tortillas(6across)
1avocado
Ccookedbrownrice
Lemonjuicesqueezed 3ozfirmtofu
ontopofavocado
Cchoppedredbell
pepper
Cchoppedsquash
Cmushrooms
Cchoppedonions
Cguacamole
Cblackbeans
Lunch
Dinner
1veggieburger
(roastedvegetablepasta)
1multigrain
1Cwholewheatpasta
hamburgerbun
choppedeggplant
Cspinach(inside
Cchoppedsquash
burger)
Cmushrooms
(sidesalad)
Cchoppedzucchini
2Cmixedgreens
4ozextrafirmtofu
4TItaliandressing
1Cbroccoli
avocado
Cslicedcucumbers
Cchoppedcarrots
Lunch
Dinner
3Cvegetablesoup
(kaleblackbeansalad)

Saturday

potatoes)
4ozfirmtofu
Cchoppedonion
Cmushrooms
Breakfast
1Ccookedoatmeal
2Tflaxseed
Ccranberries
1banana,chopped
2Talmonds
8flozalmondmilk

8saltinecrackers
2slicesItalianbread

Lunch
(mashedchickpea
salad)
3ozcooked
chickpeas
2stalkscelery
Cchoppedapple
Cchoppedcarrots
Cedamame
2slicemultigrain
bread

Cblackbeans
2Ckale
Ccorn
Ccookedquinoa
Dinner
(tofusteakwithspinach
saladandvegetable
bread)
1slicehomemade
vegetablebread
2Cspinach
1Tpinenuts
1Toliveoil
Cchoppedtomatoes
4oztofu
2Tpankobreadcrumbs

NutrientReport
Yourplanisbasedona2000Calorieallowance.
Nutrients

Target

AverageEaten

Status

TotalCalories

2000Calories

1577Calories

Under

Protein(g)***

46g

60g

OK

Protein(%Calories)***

1035%Calories 15%Calories

OK

Carbohydrate(g)***

130g

OK

Carbohydrate(%Calories)***

4565%Calories 61%Calories

OK

DietaryFiber

25g

48g

OK

TotalSugars

NoDailyTarget
orLimit

62g

NoDailyTarget
orLimit

AddedSugars

NoDailyTarget
orLimit

8g

NoDailyTarget
orLimit

TotalFat

2035%Calories 30%Calories

OK

SaturatedFat

<10%Calories

4%Calories

OK

PolyunsaturatedFat

NoDailyTarget
orLimit

10%Calories

NoDailyTarget
orLimit

MonounsaturatedFat

NoDailyTarget
orLimit

13%Calories

NoDailyTarget
orLimit

LinoleicAcid(g)***

12g

14g

OK

LinoleicAcid(%Calories)***

510%Calories

8%Calories

OK

LinolenicAcid(%
Calories)***

0.61.2%
Calories

1.5%Calories

Over

LinolenicAcid(g)***

1.1g

2.7g

OK

Omega3EPA

NoDailyTarget
orLimit

0mg

NoDailyTarget
orLimit

Omega3DHA

NoDailyTarget
orLimit

6mg

NoDailyTarget
orLimit

Cholesterol

<300mg

4mg

OK

Minerals

Target

AverageEaten

Status

241g

Calcium

1000mg

852mg

Under

Potassium

4700mg

3627mg

Under

Sodium**

<2300mg

1919mg

OK

Copper

900g

2503g

OK

Iron

18mg

20mg

OK

Magnesium

310mg

488mg

OK

Phosphorus

700mg

1198mg

OK

Selenium

55g

78g

OK

Zinc

8mg

10mg

OK

Vitamins

Target

AverageEaten

Status

VitaminA

700gRAE

1502gRAE

OK

VitaminB6

1.3mg

2.3mg

OK

VitaminB12

2.4g

1.3g

Under

VitaminC

75mg

209mg

OK

VitaminD

15g

1g

Under

VitaminE

15mgAT

16mgAT

OK

VitaminK

90g

586g

OK

Folate

400gDFE

729gDFE

OK

Thiamin

1.1mg

2.2mg

OK

Riboflavin

1.1mg

1.8mg

OK

Niacin

14mg

Choline

425mg

OK
244mg

Under

NutrientAnalysis
Themainissuepresentedinthisveganmealplanwasthecaloricintake.Thetarget
caloriegoalwas2000caloriesbuttheaverageeatenthroughouttheweekwasonly1577.
However,thismealplanonlyincluded3mainmealsandnosnacks,soIthinkifsnackshadbeen
includedthecaloriegoalcouldhavebeenreached.ThenextnutrientIwanttofocusonisthe
protein.Asasurprisetomanypeople,theaverageamountofproteineatenthroughouttheweek
wasactuallyhigherthanthetargetgoal.Thetargetwas46gandtheaverageeatenwas60g.
Whenapersonusuallytalkstosomeonewhofollowsaplantbaseddiet,theirfirstquestionmost
likelyiswheredoyougetyourprotein?Manypeopledonotunderstandthatproteincomes
fromvarioustypesoffoodssuchastofu,beans,vegetables,nuts,grains,andthatisjust
scratchingthesurface.Andoftentimestheseplantbasedproteinsourcesaremuchcleanerand
healthierthanmeatbasedproteins.Anothernutrientthatwashigherwerethecarbohydrates.The
targetgoalwas130gandtheaverageeatenwas241g.Thisisprettyhighoverthetargetgoalso
thebestfixforthiswouldbeobviouslytocutoutcarbbasedfoodsandreplacethemwithlettuce,
salad,andmorevegetables.Alsotakethemainentreesandturnthemintoabigsaladinstead,
sandwichescanusuallybeturnedintoadelicioussaladjustbyaddingmorevegetablesandlots
ofgreens,orbyreplacingthebreadwithbigpiecesoflettuce.Thelastnutrientthatwashigher
wasthefiber.Morethan20goverthetargetgoal,theaverageconsumptionwas48g.Iamnot
entirelysurehowmuchfiberistoomuchfiberbutIdoknowvegandietsaregenerallyhigherin
fiber(whichexplainswhyIalwayshearthejokethatvegansareneverconstipated).Overall,the

nutrientslookedgreat,forthemostpart.Focusingontheminerals,boththecalciumand
potassiumwereunderthetargetgoal.Tofixtheboththecalciumandpotassiumyoucoulddrink
moresoymilkandeatmoredarkgreenleafyvegetables,alsomorebananasprimarilyfor
potassium.Anotherthingthatmightsurprisepeoplearetheironlevels.Thetargetamountwas
18mgandtheaverageeatenwas20mg.Acommonmisassumptionisthattheonlyandmain
sourceofironisredmeatbuttherearelotsofplacestogetiron,darkleafygreens,andmy
favoritebeingspinach,lotsandlotsofspinach.Lastly,underthevitamins,twothingsthatdid
notsurprisemeweretheB12andVitaminDlevels.Bothoftheseareknowntobeextremely
lowinvegandietsandareusuallyrecommendedasupplementbetakeninordertogethealthy
levelsofthesevitamins.Besidetheaveragecaloricintakebeingverylow,thenutrients,
minerals,andvitaminsweregenerallyaverageandhealthy.

FinalAnalysis
ThemostfunandinformativecomponentIlearnedfromthisprojectwasfromthemeal
planning.IusuallytrackmyfoodandcaloriesthroughoutthedayanywaysoIfigureditwould
notbethatdifficult.ItwassomuchharderthanIthought!Itwasnotonlydifficulttocomeup
withrecipesandmealsbuttomakesurethoserecipesandmealsmetthenutrientrequirement.
Andevensomedaysitdidnotmeettherequirementssoitwaskindoffrustrating.Italsotooka
reallylongtimetophysicallyputinthefoods,butitwasstillalotoffun.Ithinkthemainthing
westruggledwiththemostwasthemarketorderandthebudget.Ourrecipeforourmainmeal
hassomanyingredientssoittookareallylongtimetoputthemintothecorrectcategoriesand
evenlongertofilloutthebudgetform.Ittookareallylongtimetofindthestorecontainersize,
thenthestorecontainerprice,theamountweneededinourrecipe,thequantityofcontainers
needed,andfinallythecostfortheamountoftheingredientweneeded.Anotherdifficultpartof
theprojectwasformingthemasterschedule.Itwasdifficultbecausesinceneitherofushave
madetherecipebeforeitwashardtoestimateexactlyhowlongeverythingwouldtake.
However,Ithinkitwillendupbeinghelpfulforlabdaybecausethingswillbelesschaoticso
weatleasthavearoughscheduleofwhentodoeverything.Overall,Ilearnedthemostabout
mealplanning.IsaythisbecauseIdidoutsideresearchaboutmealplanning,recipes,andcertain
dietaryrequirementsforaplantbaseddiet.Ilookedupveganrecipesandtweakedthemalittle

sothattheservingsizeswerecorrectandtomakesureitmetthedietaryrequirementsasbestasI
could.ThisisdefinitelythemostapplicablethingIwoulduseforreallifeandobviouslyfor
whenIamaregistereddietitian.Oneofthemostinterestingpartsoftheprojectwaslookingat
thenutrientintakereportaftermakingthemealplan.Itwascooltoseehowavegandietmeets
allthesamedietaryrequirementsthatanormaldietdoesandIthinkthatiswhyalotofpeople
areskepticalaboutavegandietbecausetheythinkitdeprivesyouofthenutrientsyouneed.
LookingatthisisdefinitelymakingmemoreawareofwhatIamputtinginmybodyandwhat
thefoodIputinmybodydoesforme.IthinknowIwillmakeapointtomaybeplanoutwhatI
amgoingtoeatadayortwoaheadandmakesureImeetthedailydietaryrequirements.This
wasanawesomeprojectandIhadagreattimecompletingitandresearching.

References
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December3,2015,fromhttp://divinehealthyfood.com/grilledbreadedtofusteaks
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MyPlate.(n.d.).RetrievedDecember3,2015,fromhttp://www.choosemyplate.gov/MyPlate
PerfectRawVeganFudge.(n.d.).RetrievedDecember3,2015,from
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TwoWeekVeganMealPlan.(n.d.).RetrievedDecember3,2015,from
http://www.peta.org/living/food/twoweekveganmealplan/
|ChooseMyPlate.(2015,April3).RetrievedDecember3,2015,from
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