PT Nutrition Case Study

Name: Laura Mullen

Age: 23

Sex: Female

Weight (kg): 66

Height (cm): 160

Activity level: 3 sessions

Health issues / allergies / contraindications: N/A

Goals: Lose body fat put on lean muscle

BMR (kcal): 1300

Daily calorie target (kcal): 1700

Client Name: Laura Mullen

Day of week: Monday

Date: 08/06/26

Bed time: 11.00

Slept well? (Y/N): Yes

Rise time: 10.3

Felt refreshed? (Y/N): Yes

Meals:
• Breakfast (—): Chocolate squares bar · fluids: Water
• Mid-morning snack (—): — · fluids: Club zero
• Lunch (—): Chicken lettuce wrap, celery · fluids: Water
• Dinner (—): Pasta and mince · fluids: Club zero
• Evening snack (—): Dark chocolate, Banana

AM training: Lower body
Moderate intensity

Hiit

PM training: N/A

Energy levels: Good in morning, got less throughout day

Notes / symptoms: None

Client Name: Laura Mullen

Day of week: Tuesday

Date: 09/06/26

Bed time: 11.30

Slept well? (Y/N): Yes

Rise time: 10.00

Felt refreshed? (Y/N): Yes

Meals:
• Breakfast (—): None · fluids: Water
• Lunch (—): Pasta and mince · fluids: Water
• Afternoon snack (—): Orange
• Dinner (—): Chicken and spicy rice · fluids: Club zero
• Evening snack (—): Dark chocolat, 1 Jammie dodger

AM training: Upper body
Moderate intensity

Cardio

PM training: N/A

Energy levels: Good throughout day

Notes / symptoms: None

Client Name: Laura Mullen

Day of week: Saturday

Date: 13/06/26

Bed time: 12.00

Slept well? (Y/N): No

Rise time: 10.00

Felt refreshed? (Y/N): No

Meals:
• Breakfast (—): 2 slices white toast · fluids: Tea 2 sugar
• Mid-morning snack (—): 2 rich tea
• Lunch (—): Pasta and mince · fluids: Club zero
• Dinner (—): Chicken and spicy rice · fluids: Water
• Evening snack (—): Dark chocolat, 1 Jammie dodger

AM training: Lower body
Moderate intensity

Hiit

PM training: N/A

Energy levels: Felt tired and sluggish throughout day

Notes / symptoms: None

Client Name: Laura Mullen

Day of week: Sunday

Date: 14/06/26

Bed time: 11.00

Slept well? (Y/N): Yes

Rise time: 10.30

Felt refreshed? (Y/N): Yes

Meals:
• Breakfast (—): Banana · fluids: Water
• Mid-morning snack (—): 2 rich tea
• Lunch (—): Pasta and chicken · fluids: Club zero
• Afternoon snack (—): 1 orange
• Dinner (—): Pasta and mince · fluids: Club zero
• Evening snack (—): Dark chocolat, 1 Jammie dodger · fluids: Water

AM training: Rest day
Long walk

PM training: N/A

Energy levels: Felt tired and sluggish throughout day

Notes / symptoms: None

Macro breakdown:
• Breakfast: 2 slices of toast (64 kcal)
• Lunch: Chicken wrap (168 kcal)
• Dinner: Chicken and rice (364 kcal)
• Snack 1: Dark chocolate (228 kcal)
Daily total: 824 kcal · P 69g / F 32g / C 83g

Notes on the breakdown: 69 x 4Kcal =276
276 over 824 x100

32 x9 Kcal =288
288 over 824 x100

83 x 4 Kcal =332
332 over 824 x100

Praise / continue:
• Chicken and rice → N/A (Good source of protein and carbs low calories)

Minor modifications:
• Water intake → Drink more throughout day (To regain fluids lost)

Complete changes:
• Sleep time → Bed earlier (So your body cna recover)

Overall summary & next steps: Try to get to bed earlier
Try not to skip breakfast as it is essential to start your day