PT Nutrition Case Study

Name: Shelly Burke

Age: 55

Sex: Female

Weight (kg): 108

Height (cm): 170

Activity level: Light activity

Health issues / allergies / contraindications: No

Goals: Eat more protein
Eat less sugar
Change body composition - reduce fat and add more muscle

BMR (kcal): 1734

Daily calorie target (kcal): 2300

Working / notes: 447.493 + 998.676 + 526.66 - 238.15 =1,734.679
1,734.679 x 1.375 =2,385.184
2,385.184 x 1.1 =2,623.702

2,623.702 - 300 =2,323.702- update to 2,300 for client

Client Name: Shelly Burke

Day of week: Saturday

Date: 30/05/2026

Bed time: 11.30

Slept well? (Y/N): Y

Rise time: 6.15

Felt refreshed? (Y/N): N

Meals:
• Breakfast (—): Poppy seed bagel, 2 tbsp cream cheese · fluids: Cappuccino
• Lunch (—): /2 cup Granola, 1/4 cup blueberries, 4 strawberries, 2 tbsp peanut butter, 1 pack açai, 1/2 banana · fluids: 0.5L water
• Afternoon snack (—): Gelatelli ice cream bar · fluids: 1L water
• Dinner (—): 137g beef burger, 1 slice medium cheddar cheese, 1/2 large tomatoe, 1 tbsp burger sauce, 1 multigrain hamburger bun, 0.5 tsp olive oil · fluids: Coke Zero
• Evening snack (—): Cherry Bakewell cake x 2

AM training: 18 holes of golf - light activity but lots of walking

PM training: None

Energy levels: Good levels. Tired in the evening

Notes / symptoms: No cravings

Client Name: Shelly Burke

Day of week: Sunday

Date: 31/05/2026

Bed time: 11.30

Slept well? (Y/N): Y

Rise time: 8.30

Felt refreshed? (Y/N): Y

Meals:
• Breakfast (—): Croissant · fluids: Cappuccino
• Lunch (—): 1/2 cup granola, 1/4 cup blueberries, 2 Tbsp peanut butter, pack of açai, 1/2 banana · fluids: 0.5L water
• Dinner (—): Ham and cheese sandwich on wholewheat bread · fluids: 0.5L water
• Evening snack (—): Lion bar and 1/2 cup haagen dazs ice cream

AM training: 5km walk - light

PM training: None

Energy levels: Tired throughout the day as slept poorly

Notes / symptoms: Craving sugar

Client Name: Shelly Burke

Day of week: Monday

Date: 1/06/2026

Bed time: 11.30

Slept well? (Y/N): N

Rise time: 6.30

Felt refreshed? (Y/N): N

Meals:
• Breakfast (—): 2 slices mccambridge brown bread, 2 poached eggs, 12g butter · fluids: Cappuccino
• Lunch (—): 3 meatballs, 1 cup broccoli, 1 cup roasted carrots, 1 cup mash potato, 1/4 cup bolognaise pasta sauce · fluids: 0.5L water
• Dinner (—): Ham and cheese sandwich on wholewheat bread · fluids: 0.5L water
• Evening snack (—): Mint magnum, skinny whip toffee bar

AM training: No training

PM training: No training

Energy levels: Woke up more refreshed, levels were pretty good throughout the day. Tired in the evening.

Notes / symptoms: Was hungry in the morning

Client Name: Shelly Burke

Day of week: Tuesday

Date: 2/06/2026

Bed time: 11

Slept well? (Y/N): Y

Rise time: 7.30

Felt refreshed? (Y/N): Y

Meals:
• Breakfast (—): 1 sausage, 1 rasher, 2 egg, 1/2 cup baked beans, 2 slices mccambridge Bread · fluids: 0.5L water
• Lunch (—): 1 tomato, 1 slice cheese, 2 slice brennans bread, 12.4g butter
• Afternoon snack (—): 1 mint magnum
• Dinner (—): 1/5 cup granola, 1/4 cup blueberries, 4 strawberries, 2 tbsp peanut butter, 1 pack açai, 1/2 banana
• Evening snack (—): 1 mint magnum, 1 whispa

AM training: None

PM training: None

Energy levels: Lots of sugar cravings, pretty freshed in the morning but tired quickly after lunch. Also very hungry after lunch

Notes / symptoms: Sugar, hunger after lunch

Macro breakdown:
• Breakfast: 1 sausage, 1 rasher, 2 egg, 1/2 cup baked beans, 2 slices mccambridge Bread (551 kcal)
• Lunch: 1 tomato, 1 slice cheese, 2 slice brennans bread, 12.4g butter (371 kcal)
• Dinner: 1/5 cup granola, 1/4 cup blueberries, 4 strawberries, 2 tbsp peanut butter, 1 pack açai, 1/2 banana (512 kcal)
• Snack 1: 1 wispa (129 kcal)
• Snack 2: 2 mint magnum (472 kcal)
Daily total: 2035 kcal · P 72g / F 101g / C 227g

Notes on the breakdown: Read the back of food labels to breakdown the protein, carbs and fats. Multiple each macro by the associated calories number i.e protein x 4, carbs x 4, fats x 9. For whole foods with no calories breakdown, I used my fitness pal to help with the estimation.

Praise / continue:
• Breakfast → No change on some of the breakfasts (Some good habits across breakfast. Some breakfasts have nice balance of protein, carbs and fats.)
• Dinner → Some dinners are good like the burger. Add in a side salad for more nutrients to bulk it up would make it very well balanced. (Adding nutrients will help with overall health, sleep etc)

Minor modifications:
• Lunch → Try to add a higher protein lunch, especially when eating things like cheese and tomato sandwich. Adding another filling like chicken. (This would help with sugar cravings in afternoon and keep client feeling fuller for longer.)
• Water → Adding a bit more water into each day (This will help client with hydration and also some hunger)

Complete changes:
• Snacks → Snacks need to be changed to higher protein sources with less sugar. Suggesting yogurt bowls with some dark chocolate and fruit to get that sweet kick. Could also have a protein bar like fulfill bar. The salted caramel ones are very tasty - can melt it in the microwave for a bit with a little scoop of vanilla yogurt. (The snacks are very processed, high in sugar, fats and carbs.)
• Dinner → Adding more vegtables into the dinner. Changing açai out for lunch and then having something like chicken, mash, some veg and a nice sauce for dinner. (Some of the dinners are quite high in sugar and carbs. Having this much sugar close to sleeping isn’t too great either..)

Overall summary & next steps: Client wants to focus on losing fat and building muscle. This requires more protein to keep them fuller for longer. The calories overall aren’t too bad but I think that adding in some more nutrients to help with overall health and sleep combined with switching out some of the options for higher protein sources will help with those sugar cravings of highly processed snacks in the evening/afternoon. Suggested steps for the next 4-6 weeks is to give the client and daily calories intake goal along with protein, carbs and fats percentage. The goal is 2300 with 30% P, 35% C and 35% F. Their calories seem to be very up and down depending on the day which might also be affecting their sleep. I would like them to try and even out the intake if they can and to eat a more balanced dinner with less sugars in the evening. I would like them to focus on better protein sources across the day to keep them full for longer. E.g having eggs and switch to turkey sausages/rashers or chicken sausages. Adding in Greek yogurt as a snack with some fruit and dark chocolate/granola to get that sugar craving hit. Increase water intake. I will provide them with a food plan that has some various different options that she can switch in and out. If she could try and stick to her calorie goal while making some small changes - even to just the snacks to start. It will be a difference