DESIGNING YOUR PERSONAL WEIGHT LOSS PLAN

MARY BETH KAVANAGH, MS, RDN, LD, FAND

Assignment#3:
Five Day Menu
SECTION 1
Your assignment is to create a 2 or 3 days of menus that include foods you like to eat and that meet your calorie and food groups
needs. Please make sure to complete at least one weekend day in your menus. While not required, space has been provided for 5
days of menus. Log-in to SuperTracker (https://www.supertracker.usda.gov/Login.aspx) and click on “My Plan” to see your Calories
and Food Groups. Then click on “Sample Meal Plans” and use these as a guide for making your menus. Write your menus in the table
below.

BREAKFAST LUNCH DINNER SNACK(S)

Day 1
 DESIGNING YOUR PERSONAL WEIGHT LOSS PLAN
MARY BETH KAVANAGH, MS, RDN, LD, FAND

Day 2
Day 3
 DESIGNING YOUR PERSONAL WEIGHT LOSS PLAN
MARY BETH KAVANAGH, MS, RDN, LD, FAND

Saturday
Sunday

SECTION 2
 DESIGNING YOUR PERSONAL WEIGHT LOSS PLAN
MARY BETH KAVANAGH, MS, RDN, LD, FAND

Enter your menu for each of the five days in Section 1 into SuperTracker (https://www.supertracker.usda.gov/foodtracker.aspx). Be
sure to use a different date for each day of five day plan.
Here is the link to the SuperTracker User Guide that shows you how to enter your foods and beverages into SuperTracker (starts on
page 42): https://www.supertracker.usda.gov/Documents/SuperTrackerUserGuide.pdf                                                           
After you have entered all five days in Food Tracker, go to My Reports and click on Calories and Food Groups. After “View Report
from” enter the first date of your five days in both boxes. Click on “Export Report As” and select PDF and then “Create Report”. This
will generate a pdf report for the first day of menus. Print out or save this report. Create and print out or save a Calories and Food
Groups Report for each of the five days.
Use your five days of Calories and Food Groups Reports to complete the questions in Section 3.
An example of the completed assignment with five days of Calories and Food Groups Reports from MBKavMOOC is provided for
your reference.

SECTION 3
Write your calorie goal in the top left box of the below table. Next, enter the calories for each day from your Calorie and Foods
Group Reports. Finally, indicate if you are within your calorie goal for each day.
Table 1
My Calorie Goal = Check here if you are OVER by Check here if you are UNDER Check here if you are within
100 calories or more by 100 calories or more 100 calories of the goal
Day 1 =
Day 2 =
Day 3 =
Saturday =
Sunday =
 DESIGNING YOUR PERSONAL WEIGHT LOSS PLAN
MARY BETH KAVANAGH, MS, RDN, LD, FAND

What are three changes you can make to any of the daily menus to be closer to your calorie goal?
1.

2.

3.

Complete the table below using your Calorie and Food Groups Reports to see how close you are to your Food Group Goals. Enter
your food group goals in the top row. Then enter the actual intake from each day’s report. Refer to MBKavMOOC’s example
assignment if needed.
Table 2
Grains* Vegetables Fruit Dairy Protein Oils
GOAL = ounces cups cups cups ounces teaspoons
Day 1 =
Day 2 =
Day 3 =
Saturday =
Sunday =
*Remember that half of your grains should be whole grains!
 DESIGNING YOUR PERSONAL WEIGHT LOSS PLAN
MARY BETH KAVANAGH, MS, RDN, LD, FAND

Name 5 changes you can make to any of the daily menus to bring you closer to your food group goals.
1.

2.

3.

4.

5.

Submit this document and your five days of Calories and Food Groups Reports from SuperTracker to receive credit for completing
this assignment.