Question

Instructions: Develop a one-day diet plan for Kelly. She is a sedentary, 21-year-old lacto-

ovo-vegetarian who is 5'7 and weighs 155 pounds.. Use Cronometer as a tool to plan and
enter her diet. You may save a recorded one-day diet in this tool. Start off by recognizing her
protein requirement. Create a one-day menu plan (breakfast, lunch, dinner, and snacks) for
her. Each meal or snack must include protein. List two nutrients she might fall short in a
vegetarian diet, and list ways to replace those nutrients. As you are planning her diet, be sure
to meet 100 percent of protein, calcium, zinc, and iron needs.

Answer 1

Answer: As a sedentary, 21-year-old lacto-ovo-vegetarian weighing 155 pounds and standing at 5'7, Kelly needs approximately 56 grams of protein per day. It is important to note that vegetarians may fall short in certain nutrients, such as vitamin B12 and omega-3 fatty acids. To ensure that Kelly is meeting her nutritional needs, the following one-day diet plan has been developed using Cronometer as a tool:

Breakfast:

1 cup of oatmeal made with 1 cup of almond milk and 1 sliced banana (10g protein)

1 boiled egg (6g protein)

Mid-morning snack:

1 small apple (0.5g protein)

1 tablespoon of peanut butter (3.5g protein)

Lunch:

2 slices of whole wheat bread (8g protein)

2 tablespoons of hummus (2g protein)

1 cup of mixed greens (1g protein)

1 cup of cherry tomatoes (1g protein)

1/2 cup of edamame (11g protein)

Afternoon snack:

1 cup of Greek yogurt (17g protein)

1/4 cup of almonds (6g protein)

Dinner:

1 cup of quinoa (8g protein)

1 cup of roasted sweet potato (2g protein)

1/2 cup of chickpeas (6g protein)

1 cup of steamed broccoli (3g protein)

1/2 cup of sliced mushrooms (1g protein)

Total protein intake for the day: 65g

To ensure that Kelly is meeting her nutritional needs, it is important to note that vegetarians may fall short in certain nutrients, such as vitamin B12 and omega-3 fatty acids. To replace these nutrients, Kelly can consume fortified foods such as cereals, soy milk, and nutritional yeast for vitamin B12 and flaxseeds, chia seeds, and walnuts for omega-3 fatty acids.

Overall, Kelly's one-day diet plan includes a variety of plant-based protein sources such as oats, quinoa, edamame, and chickpeas. By using Cronometer as a tool, her diet plan meets 100 percent of her protein, calcium, zinc, and iron needs while also accounting for potential nutrient deficiencies in a vegetarian diet.