Calorie Intake

DATE
BREAKFAST LUNCH DINNER SNACK TOTAL
Day 1
Saturday, June
28th
Cereal (120)
Almond Milk (60)
Banana (105)
Chicken Caesar Salad
(743)
Sloppy Joes
with Parmesean
cheese (470)
Talenti Cookie
Dough Ice
cream (260)
1758
Day 2
Sunday, June
29th
Strawberries (5)
Oatmeal (150)
Eggs (203)
Blueberries (70)
Poquito Mas Tostada
(749)
Whole Corn
(60)
Loaded Red
Potatoes (330)
Broccoli (25)
No snack 1592
Day 3
Monday, June
30th
Steelcut Oatmeal
with Strawberries
(155)
BBQ Chicken Salad
(405)
Chocolate Chip
Cookie (56)
Whole foods
pizza (900)
Plum (46) 1562
Day 4
Tuesday, July 1st
No meal Mediterranean
Chicken Bowl (530)
Cajun Salmon
(200)
Cabbage and
Kale (35)
Vegan
Chocolate chip
cookies (480)
Spinach Dip
(60)
White Corn
Chips (80)
1385
Day 5
Wednesday, July
2nd
Steelcut Oatmeal
with Strawberries
(155)
Eggs (101)
BBQ Chicken Salad
(405)
Banana (90)
BBQ Chicken
Pizza (170)
Caesar Salad
(90)

Raspberry
Vanilla Ice
Cream Bar
(80)
Cookies (480)
Spinach Dip
(30)
White Corn
Chips (50)
1651

Day 6
Thursday, July
3rd
Cereal (120)
Almond Milk (60)
Tuna Sandwich (513)
BBQ chips (210)
Chicken Sliders
(330)
Wings (303)
No snack 1536
Day 7
Friday, July 4th
Banana (90) No meal Hot Link, Mac n
Cheese, Veggies
(749)
Trail Mix (150)
Strawberry
Cake (695)
1684
As I reflect on this project I think about all of the food I ate over the course of a week and
how counting my calories helped me to see the benefits of a well balanced diet. I learned
that since I have a busy schedule, a lot of the time I tend to not intake enough calories for
the day. For example on Myfitnesspal says that Im suppose to eat at least 1700 calories a
day and most days I average around 1600 calories. Another thing I took away from
counting was that I eat more sugars and have too much sodium in my daily diet. This
makes me nervous knowing that diabetes runs in my family and Im always craving sweets.
I most certainly want to make changes now by eliminating some sweets and salty foods
with more healthy nutritional snacks. Here is one way that I can begin challenging myself
by following this menu and using it as a reference for a daily healthy diet.

Menu Breakfast Lunch Dinner Snack Total Calories
Healthy meals
for a day
Steelcut
oatmeal (155)
Eggs (203)
Strawberries
(5)
Blueberries
(70)
Chicken
sausage (180)
Caesar Salad
Banana (90)
Watermelon
(46)
Baked chicken
(143)
Red potatoes
(330)
Kale (35)

Raspberry
vanilla ice
cream bar
(80), Trail mix
(150)
1474 calories

3 goals that I will set to achieve consistently are first replacing the vegan chocolate chip
cookies (480 for 3 cookies that I love) for trail mix (150) or a banana (90), which will be
220 calories vs. 480 calories for a snack, a total of 260 calories less. Second I want to goal
myself to eat less foods that are high in sodium during lunch, I can do this by substituting a
chicken Tostada from Poquito Mas (749 calories/ 1334mg of sodium) for a chicken Caesar
salad from the ebar (405 calories/ 840mg of sodium). By doing this I would intake 344
calories/ 40mg sodium less for lunch. The last thing I want to set a goal for is eating all
three meals daily by not only following the menu I made, but also creating more healthy
options for my daily meals. I can achieve this goal by making a weekly list of meals I like to
eat healthy, shopping for them early in the week, and preparing them in advance so that Im
not prone to grabbing something quick and unhealthy to eat.

Going forward I want to continue counting calories and focusing on what I put into my
body. I have set 3 goals to achieve, eating a lower calorie snack with less sugar, choosing a
meal for lunch thats not only less in calories but also in sodium, and following a weekly
meal schedule thats healthy. By doing this I know that my body will not only be happy but I
will also. I have learned that having a balanced diet will equal more energy and can lead to
a longer life.