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Assignment 2 - Unit 19 - Nutritional Health
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At a distinction standard, thourughly detailed, 32 pages! Covers all the specs, month long meal plans and analysis.
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Nutritional healthCase studies:
Teenager: Chantelle is 18 and she is lactose intolerant. She lives a rather sedentary lifestyle,
and she goes to college, and she has been smoking since she was 13, she often is not hungry
due to this and she finds herself snacking on things through the day, when she has meals,
they are usually unhealthy, she would often like to order pizza to her house, even though
this will upset her stomach due to the dairy. She does not like to cook so she likes food that
is easy and quick to make. She very often skips meals as she is bad at cooking.
Adult: Tony is 53 and he is overweight. Tony is on low income, and he does not work, and he
receives benefits to keep him going. He finds that he does not have enough money to cook
or to eat a balanced diet, so he often eats ready meals and takeaways. He does not get out
that much because he had an injury at work before, and he has very low energy and his legs
hurt a lot, he gets leg pains and cramps in his legs, he does not get a lot of physical exercise.
But he does like to drink beer a lot and will sometimes go to the pub and have around 8
pints, he also will drink at home occasionally.
P5 & M3 – clear and professional plans on improving Chantelle’s and Tony’s health
This is presented in the two 28- day meal plans, that include foods to improve their health.
1|Page
,Chantelle’s 28-day meal plan
Days Breakfast Lunch Dinner Snacks Drinks
Day 1 Chocolate overnight oats: Coconut rice salad Jacket potatoes 30g almonds 6 cups of
College 1 cups of oats 100g easy cook brown One baked potato 3 cut up carrots water
1 tbsp cacao powder rice Can of tuna with 1 tbsp Cup of orange
1 cups oat milk 1 pepper 1 tbsp mayonnaise hummus juice
1 tsp honey 1 carrot ½ red onions 1 apple
1 tbsp chia seeds 1 bunch of spring 30g lettuce
onions ¼ cucumber
Juice and grated zest of
one lime
1 tbsp chopped
coriander
1 tbsp desiccated
coconut
Day 2 Granola with a banana Falafels in pitta Penne pesto 3 cut up carrots 6 cups of
College 200g tinned chickpeas primavera with 1 tbsp water
1/2 small onion 50 g pasta hummus Cup of orange
1/2 clove garlic 1 tbsp pesto 1 banana juice
Wholemeal 1 clove garlic
breadcrumbs (from 1/2 30g broccoli
slice) 30g mushrooms
1/2 tsp coriander 50g spinach
1 tbsp fresh parsley 1 tsp red chilli flakes
1/2 tbsp olive oil 15g vegan parmesan
2 large wholemeal
pittas
Lettuce leaves
1 medium tomato
cucumber
Day 3 Scrambled eggs on toast Crunchy salad pittas Pizza calzone recipe 30g almonds 6 cups of
College Two eggs 1 tbsp lemon juice Two wholemeal 100g Greek water
Two slices wholemeal ½ tsp olive oil tortillas yogurt, with 50g
bread ½ tsp wholegrain 2 tomatoes raspberries and 1
1 tbsp olive butter mustard 40g lacto-free cheese tsp honey
1/8 shredded red ½ red pepper
cabbage ½ yellow pepper
½ carrot 75g mushrooms
½ small red onion 2 handfuls of salad
½ medium apple ½ carrot
10g raisins
25g lacto-free cheese
2 wholemeal pittas
Day 4 Porridge with bananas BBQ chicken salad Vegan burger 100g Greek 6 cups of
and blueberries 1 boneless chicken ¼ onion yogurt, with 50g water
50g porridge oats breasts 1/3 red pepper raspberries and 1 Cup of orange
375ml oat milk ½ cup of BBQ sauce ¼ can chickpeas tsp honey juice
1 tsp cinnamon 225 grams of pasta 1 tsp garam masala 1 apple
1 tsp honey 100g cherry tomatoes ½ tbsp tomato puree
1 large banana Can of sweet corn 1 tbsp. plain flour
Handful of blueberries Can of black beans 1/2 tbsp wholemeal
2|Page
, Parsley breadcrumbs
croutons Wholemeal burger
bun
Lettuce
Tomato
Day 5 Apple and cinnamon Greek-style salad Tahini pasta 3 cut up carrots 6 cups of
oatmeal Lemon juice 60g pasta with 1 tbsp water
2 cups oats ½ tablespoon olive oil 1 tbsp tahini hummus
1 tsp cinnamon Dried oregano Juice and zest of a
3 apples 50g cherry tomatoes lemon
1 tbsp honey ½ red onion Half a garlic glove
½ cup raspberries Half a cucumber
4 olives
25g vegan feta
Day 6 Avocado and eggs on Coconut rice salad Penne pesto 30g almonds 6 cups of
College toast 100g easy cook brown primavera 100g Greek water
2 slices of wholemeal rice 50 g pasta yogurt, with 50g Cup of orange
bread 1 pepper 1 tbsp pesto raspberries and 1 juice
1 avocado 1 carrot 1 clove garlic tsp honey
2 eggs 1 bunch of spring 30g broccoli
Lemon juice onions 30g mushrooms
Juice and grated zest of 50g spinach
one lime 1 tsp red chilli flakes
1 tbsp chopped 15g vegan parmesan
coriander
1 tbsp desiccated
coconut
Day 7 Porridge with bananas Carrot soup Pizza calzone recipe 1 apple 6 cups of
College and blueberries ¼ large onion Two wholemeal 1 banana water
50g porridge oats 2 carrots tortillas
375ml oat milk 0.3 litres reduced salt 2 tomatoes
1 tsp cinnamon vegetable stock 40g lacto-free cheese
1 tsp honey 20g soft cheese ½ red pepper
1 large banana ½ yellow pepper
Handful of blueberries 75g mushrooms
2 handfuls of salad
½ carrot
Day 8 Chocolate overnight oats: Falafels in pitta Linguine with 3 cut up carrots 6 cups of
College 1 cups of oats 200g tinned chickpeas avocado, tomato and with 1 tbsp water
1 tbsp cacao powder 1/2 small onion lime hummus Cup of orange
1 cups oat milk 1/2 clove garlic 60g wholemeal 1 banana juice
1 tsp honey Wholemeal linguine
1 tbsp chia seeds breadcrumbs (from 1/2 1 lime, zested and
slice) juiced
1/2 tsp coriander ½ avocado
3|Page
, 1 tbsp fresh parsley 1 large tomato
1/2 tbsp olive oil ½ red onion
2 large wholemeal ½ red chilli
pittas
Lettuce leaves
1 medium tomato
cucumber
Day 9 Granola with a banana Crunchy salad pittas Vegan burger 30g almonds 6 cups of
1 tbsp lemon juice ¼ onion 3 cut up carrots water
½ tsp olive oil 1/3 red pepper with 1 tbsp Cup of orange
½ tsp wholegrain ¼ can chickpeas hummus juice
mustard 1 tsp garam masala 100g Greek
1/8 shredded red ½ tbsp tomato puree yogurt, with 50g
cabbage 1 tbsp. plain flour raspberries and 1
½ carrot 1/2 tbsp wholemeal tsp honey
½ small red onion breadcrumbs
½ medium apple Wholemeal burger
10g raisins bun
25g lacto-free cheese Lettuce
2 wholemeal pittas Tomato
Day 10 Banana pancakes BBQ chicken salad Carrot soup 1 apple 6 cups of
1 large banana 1 boneless chicken ¼ large onion 1 banana water
2 medium eggs breasts 2 carrots Cup of orange
Pinch of baking powder ½ cup of BBQ sauce 0.3 litres reduced juice
Splash of vanilla extract 225 grams of pasta salt vegetable stock
Handful of raspberries and 100g cherry tomatoes 20g soft cheese
blueberries Can of sweet corn Bag of croutons
Can of black beans
Parsley
croutons
Day 11 Baked oats with blueberry Greek-style salad Pizza calzone recipe 30g almonds 6 cups of
College 100g oats Lemon juice Two wholemeal 1 apple water
1 tsp baking powder ½ tablespoon olive oil tortillas
1 banana Dried oregano 2 tomatoes
1 tbsp honey 50g cherry tomatoes 40g lacto-free cheese
2 eggs ½ red onion ½ red pepper
Pinch of cinnamon Half a cucumber ½ yellow pepper
Handful of blueberries 4 olives 75g mushrooms
25g vegan feta 2 handfuls of salad
½ carrot
Day 12 Yogurt overnight oats with Coconut rice salad Couscous with 30g almonds 6 cups of
College fruit 100g easy cook brown chicken and peas 100g Greek water
¼ tsp cinnamon rice 50g plain couscous yogurt, with 50g Cup of orange
50g oats 1 pepper 85g chicken raspberries and 1 juice
2 tbsp natural yogurt 1 carrot 40g peas tsp honey
50g mixed berries 1 bunch of spring 4 cherry tomatoes 1 banana
1 tsp honey onions Half a lemon, juiced
Juice and grated zest of
one lime
1 tbsp chopped
coriander
4|Page
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