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). You get carbs, fiber, protein, fat, calcium, iron, vitamins A and C, water, plus extra rows that match the long printout in 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 the numbers came from: USDA DRI Calculator. I punched in age and height and it spit out targets. Long PDF is in Attachments.

📎 Attachments

Handout pages front and back, my full DRI printout, health book p. 74–75 scan, and the parent grocery list in real sizes (carton of eggs, big OJ jug, etc.). New tab when you click.

At the store my sisters talk nonstop so mom is half listening and my grocery list is basically scrap paper. I eat what we actually buy, it is just not the same food as the plan I wrote for school. Each card is simple: first line planned, second line what I really ate, then the picture, then the tags with a rough planned / actual (~) split. The chart at the bottom is the whole day added up.

🍽️ My Meal Plan

🍳

Breakfast

Morning: Start Strong

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

Actual meal: Egg and cheese burrito on a low-carb wrap, plus a glass of milk.

Nutrients (planned / actual ~)

🌾 Carbs 75g / ~36g 💪 Protein 20g / ~30g 🧊 Fat 18g / ~28g 🌿 Fiber 7g / ~5g 🍊 Vit. C 60mg / ~4mg 🦷 Calcium 350mg / ~520mg ☀️ Vit. D 3mcg / ~4mcg

🍎

Morning Snack

Mid-morning: Keep Going

Planned snack: 1 apple · 2 tablespoons peanut butter

Actual snack: The apple, packed with lunch. No peanut butter that day.

Close-up of the apple from the packed lunch spread

Nutrients (planned / actual ~)

🌾 Carbs 30g / ~22g 💪 Protein 7g / ~1g 🥩 Healthy fat 16g / ~0g 🌿 Fiber 5g / ~4g

🥪

Lunch

Midday: Fuel Up

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

Actual meal: Ham and cheese sandwich on whole wheat, same big lunch pack as the snacks.

Close-up of the sandwich in the lunch pack

Nutrients (planned / actual ~)

🌾 Carbs 48g / ~44g 💪 Protein 28g / ~24g 🥑 Healthy fat 20g / ~16g 🌿 Fiber 11g / ~4g 🪨 Iron 2mg / ~1.5mg 👁️ Vit. A 200mcg / ~90mcg 🦷 Calcium 200mg / ~260mg

🫐

Afternoon Snack

After school: Recharge

Planned snack: 8oz Greek yogurt · ½ cup mixed berries

Actual snack: Greek yogurt cup, Triple Zero. Instead of only berries I had trail mix and other fruit in the bag.

Close-up of Greek yogurt from the lunch pack

Nutrients (planned / actual ~)

🌾 Carbs 20g / ~9g 💪 Protein 15g / ~15g 🦷 Calcium 250mg / ~200mg 🍓 Vit. C 10mg / ~3mg 🌿 Fiber 2g / ~1g

🍗

Dinner

Evening: Big Finish

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

Actual meal: Two tacos with beef, cheese, lettuce, salsa, and sour cream.

Two tacos with beef, cheese, greens, salsa, and sour cream

Nutrients (planned / actual ~)

🌾 Carbs 95g / ~52g 💪 Protein 42g / ~31g 🥒 Fat 10g / ~23g 🌿 Fiber 9g / ~6g 🦷 Calcium 400mg / ~310mg 🪨 Iron 3mg / ~3mg 🥦 Vit. C 82mg / ~48mg 👁️ Vit. A 960mcg / ~400mcg 🥜 Vit. K 110mcg / ~95mcg

I do not drink a ton of soda. My parents are not into that. I still drink water and milk at meals when I can because calcium and protein.

💧 Water Goal: 10 Cups a Day

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

🥤 🥤 🥤 🥤 🥤 🥤 🥤 🥤 🥤 🥤

✅ Did I Hit My Goals?

Planned is me adding the left side of each tag. Actual (~) is a guess for the whole day based on the photos and what I remember. Not lab perfect.

Nutrient	My goal	Planned	Actual (~)	Met?
🌾 Carbohydrates	263–380g	268g	267g	✅
🌿 Fiber	33g	34g	28g	⚠️
💪 Protein	35g	112g	106g	✅
🥒 Fat	65–91g	72g	74g	✅
🦷 Calcium	1,300mg	1,200mg	1,150mg	⚠️
🪨 Iron	8mg	8mg	7.5mg	✅
🍊 Vitamin C	45mg	152mg	78mg	✅
👁️ Vitamin A	600mcg	1,160mcg	540mcg	⚠️
☀️ Vitamin D	15 mcg	12 mcg	8 mcg	⚠️
🥑 Vitamin E	11 mg	14 mg	10 mg	⚠️
🥣 Vitamin B12	1.8 mcg	6.5 mcg	4.8 mcg	✅
⚡ Zinc	8 mg	10 mg	8.5 mg	✅
🌱 Magnesium	240 mg	295 mg	268 mg	✅
🍌 Potassium	4,500 mg	3,950 mg	3,200 mg	⚠️
💧 Water	10 cups	10 cups	~8 cups	⚠️