Date

Sunday, April
12

Breakfast
Glass of 2%
Milk (122
calories),
Buttered
Toast (150
calories)

Lunch

Monday, April
13

Tuesday,
April 14

Wednesday,
April 15

Thursday,
April 16

Peanut
Butter and
Jelly
Sandwich
(376
calories),
Glass of 2%
Milk (122
calories)

Toasted
Bagel with
butter (420
calories)

Dinner
Cheeseburge
r (2, 816
calories),
Fries (oven
baked, 320
calories),
corn (143
calories),
Root Beer
(111
calories)
Spicy Tuna
Roll (580
calories),
Tempura
(400
calories),
Udon Soup
(350
calories),
Arizona
Green Tea
(70 calories)
Chicken
Chow Mein
(600
calories),
Pork
Dumplings
(6, 540),
Hawaiian Sun
Green Tea
(100
calories)
Pork Chop
Cutlet (868
calories),
Curry (250
calories), 1/2
Cup of
Jasmine Rice
(103
calories),
Diet Coke (0
calories)
Curry (250
calories), 1
Cup of

Snack
Chili Cheese
Fritos (360
calories)

Total
2022 calories

1400 calories

Rose Milk Tea

(523
calories)

2261 calories

Iced Coffee
(140
calories),
Karinto (270
calories)

2051 calories

556 calories

Friday, April
17

Toasted
Bagel with
butter (420
calories)

Saturday,
April 18

Peanut
Butter and
Jelly
Sandwich
(376
calories),
Glass of 2%
Milk (122
calories)

Jasmine Rice
(206
calories),
Hawaiian Sun
Green Tea
(100
calories)
Chicken
Thighs (3,
459), 1/2 cup
of Rice (103
calories),
Potato Salad
(357)
Chicken
Sandwich w/
Cheddar
Cheese and
Bacon (789
calories),
Potato Salad
(2 servings,
714 calories)

Pretzel with
Cheese
Sauce (500
calories),
Iced Coffee
(140
calories)
Sweet Tea
(144
calories)

2082 calories

2145 calories

Reflection
This project showed me just how much I actually eat. I ended up not eating fast
food this week which is not really a typical week for me. I would be curious to see what
else I could learn if I were to keep writing down my meals and calories intake. Before
this project I never realized how many calories all the drinks I have throughout the week
have. I didnt notice how often I drank them until I wrote it down and saw what I thought
of as treats were actually things that I drank every day. Some of them are very high in
calories which I had assumed was the case but it feels a little different now knowing
exactly how many calories are in the drinks instead of just my rough idea of how many
calories I am drinking. My one day healthy menu would include: Oatmeal with bananas
and honey (320 calories) with low fat milk (122 calories) to drink for breakfast, 2 cups of
mixed fruit (160 calories) for lunch and for dinner, grilled chicken breast (400 calories),

cucumber salad (107 calories) and iced tea (0 calories). These are foods I have eaten
before and enjoy. One of my goals is to drink less sugary drinks throughout the week.
Instead of reaching for a sugary drink with tons of empty calories, I will gradually start to
replace those types of drinks with water instead. My second goal would be to start
eating breakfast or lunch more. I want to do this because eating breakfast or lunch,
which I often skip, would lead to less snacking on whatever junk food I can get. My third
goal would be to control my portions a bit better. I often overeat which is unnecessary. I
dont think I always need to stick strictly to the serving sizes on nutrition labels but I
think I could definitely reduce the amount of food I eat as a whole and still remain
satisfied.