My Healthy Day Meal Plan

📊 My Daily Nutrient Needs (DRI Results)

This green box is my targets for the day. I typed my info into the USDA calculator (link at the bottom). The main rows are carbs, fiber, protein, fat, calcium, iron, vitamins A and C, and water. I added a few more rows that also show up on the long printout, same as the full DRI PDF in Attachments.

Age / Sex

11 yr Male

Calories/Day

2,336 kcal

Carbohydrates

263–380g

Fiber

33g

Protein

35g

Fat

65–91g

Calcium

1,300mg

Iron

8mg

Vitamin C

45mg

Vitamin A

600mcg

Water

10 cups

Vitamin D

15 mcg

Vitamin E

11 mg

Vitamin B12

1.8 mcg

Zinc

8 mg

Magnesium

240 mg

Potassium

4,500 mg

Where I got the numbers: I used the USDA’s DRI Calculator online. I put in my age and height and stuff and it spit out what I should aim for. The long version is saved as the PDF in Attachments.

📎 Attachments

Here are the two pages of the Health Project handout (same paper, front and back), my full DRI calculator printout (everything the USDA page listed), a scan from our health book pages 74–75 where it talks about nutrients and food ideas, and a parent grocery list with every ingredient in real store sizes (carton of eggs, half gallon of OJ, and so on). If you click a link it opens in a new tab.

Each card is one time I eat: the food list, a meal illustration, and the colored tags for carbs, protein, fiber, and so on so it matches the green summary box up top.

🍳

Breakfast

Morning: Start Strong

2 scrambled eggs cooked in butter · 2 slices whole wheat toast · 1 cup milk · 1 cup orange juice · 1 banana

Photo of breakfast: eggs, toast, milk, orange juice, and banana — Scrambled eggs, whole wheat toast, milk, orange juice, and banana.

🌾 Carbs: 75g 💪 Protein: 20g 🧊 Fat: 18g 🌿 Fiber: 7g 🍊 Vitamin C: 60mg 🦷 Calcium: 350mg ☀️ Vitamin D: 3mcg

🍎

Morning Snack

Mid-morning: Keep Going

1 apple · 2 tablespoons peanut butter

Photo of morning snack: apple with peanut butter — Apple with peanut butter.

🌾 Carbs: 30g 💪 Protein: 7g 🥩 Healthy Fat: 16g 🌿 Fiber: 5g

🥪

Lunch

Midday: Fuel Up

Turkey sandwich on whole wheat with lettuce, tomato, avocado & cheese · baby carrots · water

Photo of lunch: turkey sandwich, carrots, water — Turkey sandwich, carrots, and water.

🌾 Carbs: 48g 💪 Protein: 28g 🥑 Healthy Fat: 20g 🌿 Fiber: 11g 🪨 Iron: 2mg 👁️ Vitamin A: 200mcg 🦷 Calcium: 200mg

🫐

Afternoon Snack

After school: Recharge

8oz Greek yogurt · ½ cup mixed berries

Photo of afternoon snack: Greek yogurt with berries — Greek yogurt with berries.

🌾 Carbs: 20g 💪 Protein: 15g 🦷 Calcium: 250mg 🍓 Vitamin C: 10mg 🌿 Fiber: 2g

🍗

Dinner

Evening: Big Finish

4oz grilled chicken · 1.5 cups brown rice · 1 cup broccoli · 1 medium sweet potato · 1 cup milk

Photo of dinner: chicken, rice, broccoli, sweet potato, milk — Chicken, rice, broccoli, sweet potato, and milk.

🌾 Carbs: 95g 💪 Protein: 42g 🥒 Fat: 10g 🌿 Fiber: 9g 🦷 Calcium: 400mg 🪨 Iron: 3mg 🥦 Vitamin C: 82mg 👁️ Vitamin A: 960mcg 🥜 Vitamin K: 110mcg

I don’t drink a ton of sugary drinks, my parents won’t let me. I still picked water a lot and milk at meals because milk has calcium and protein and water is easy.

💧 Water Goal: 10 Cups a Day

I try to spread it out: about a cup with each meal and snack.

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✅ Did I Hit My Goals?

Nutrient	My Goal	What I Got	Met?
🌾 Carbohydrates	263–380g	268g	✅
🌿 Fiber	33g	34g	✅
💪 Protein	35g	112g	✅
🥒 Fat	65–91g	72g	✅
🦷 Calcium	1,300mg	1,200mg	⚠️
🪨 Iron	8mg	8mg	✅
🍊 Vitamin C	45mg	152mg	✅
👁️ Vitamin A	600mcg	1,160mcg	✅
☀️ Vitamin D	15 mcg	12 mcg	⚠️
🥑 Vitamin E	11 mg	14 mg	✅
🥣 Vitamin B12	1.8 mcg	6.5 mcg	✅
⚡ Zinc	8 mg	10 mg	✅
🌱 Magnesium	240 mg	295 mg	✅
🍌 Potassium	4,500 mg	3,950 mg	⚠️
💧 Water	10 cups	10 cups	✅