Elise Herrera

Page 1

Day

Breakfast

Lunch

Monday,
June 8, 2015

1c Yogurt
(108)
.5c Granola
(210)
.5c Mixed Fruit (40)
8oz Orange Juice
(110)
Total: 468

24oz Blood
Orange Sweet Tea
(160)
Cheese Jalapeo
bagel
(440)
Cream Cheese
(140)
Total: 740

10pc Hot Wings

(302)
Side Salad (35)
Water (0)

Tuesday,
June 9, 2015

Raspberry Greek
Yogurt (150)
8oz Orange Juice
(110)
Total:260

Tai Chicken
Peanut Wrap (430)
Passion Tea
Lemonade (130)
Total: 560

6oz. Steak (454)

1c Steamed
Veggies (50)
Water (0)
Total: 504

Wednesday, June
10,2015

Raspberry Greek
Yogurt (150)
2c Coffee (5)
2 Tbs. Coffee
Creamer (70)
Total:225

Tai Chicken
Carne Asada
Peanut Wrap (430) Burrito (770)
Passion Tea
Water (0)
Lemonade (130)

8oz Orange Juice

(110)
Sausage McMuffin
(370)

Tuna Sandwich
(180)
12 Carrot Sticks
(70)
Water (0)

Thursday,
June 11, 2015

Friday,
June 12, 2015

Total: 560

Total:480

Total: 250

Egg white &

Cheese Sandwich
(470)
2c Coffee (5)
2Tbs Coffee
Creamer (70)
Total: 542

Cesar Salad (160)

Water (0)

Total:160

Dinner

Total

1,546 Calories

Total: 338

1,324 Calories

1,555 Calories

Total: 770
4oz Grilled
Chicken Breast
(184)
1c Brown Rice
(230)
Water (0)
Total: 414
Brown Rice & Beef
Broccoli Bowl
(160)
Water (0)

Total: 160

1,144 Calories

1,422 Calories

Elise Herrera

Saturday,
June 13, 2015

Sunday,
June 14, 2015

Page 2
Raspberry Greek
Yogurt (150)
8oz Orange Juice
(110)

1c Tuna salad (80)

Water (0)

Total:260

Total:80

Banana Pancakes
(260)
.2c Maple Syrup
(200)
8oz Orange Juice
(110)
Total: 570

Chili Cheese
Burger (675)
French Fries (200)

Total: 875

Tir Tip Sandwich

(436)
.5c Mac & Cheese
(300)
Monks Cafe
Flemish Sour Ale
(160)
Total: 896
.25c Tuna Salad
(50)
Small Garden
Salad (10)

1,236 Calories

1,505 Calories

Total: 60

Project 2: Calorie Intake Final

During the course of this assignment I was asked to log my calories for an entire week. I
chose to use the myfitnesspal app to keep track for me. When I first logged onto the app I was
asked to enter my height, weight and age. It then calculator the amount of calories I should
remain under in order to maintain weight. I, personally, love that I am able to customize the app
to myself. The app wanted me to remain under 1,750 calories a day, and I was able to remain
under but, there were definite times I got close. I also don't just want to maintain weight but I
would like to drop weight as well, that entails eating about 1,400-1,500 calories and of course
keeping active. Counting calories is great way to keep track of exactly what I was putting into my
body.
This week has helped me put my meals into perspective. Usually during the week I like
to cook and eat at home and take lunches to work. But, like everybody, I had a few days where I
didn't have time to cook and I picked up take out. On Wednesday, June 10, I picked up a burrito,

Elise Herrera

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went home, had dinner and then went to log my calories. I didn't realize I had just consumed
770 calories. Its not healthy to eat almost half of my daily intake of calories in one meal, even
worse it was at night. An example of a healthy menu for a single day would start with breakfast
which may include 1 hard boiled egg (78 calories), 1 cup Chobani Plain Greek Yogurt (130
calories) with 1/2 cup Nature Valley Crunchy Granola (210 calories) and 1/2 cup raspberries (26
calories). To drink I like a cup of fresh brewed coffee (2 calories) with creamer, I used to use
CoffeeMate but decided to search for a healthier alternative and found Silk Vanilla Almond Milk,
adding 2tbs (8 calories) should do the trick. For lunch, start with 2 cups romaine and spinach
(20 calories), 1 cup Chicken of the Sea Tuna (80 calories) mixed with 2tbs light mayo (70
Calories) pepper to taste, 1/2 avocado sliced (68 calories) and drizzled with 1tbs olive oil and
lemon salad dressing (81 calories). A peach (30 calories) for a sweet treat or snack and
unsweetened ice tea with a little bit of lemon ( 0 calories). Next dinner, 4 ounces organic
boneless & skinless chicken breast (130 calories), 1 cup rice pilaf (230 calories) and 3/4 cup
steamed mixed vegetables (50 calories). Lastly dessert, 1 cup of sugar free strawberry jello (20
calories) and 1/2 cup slice strawberries (26 calories). Total calories for the entire day were
1,260, way under my allotted daily intake of calories.
After learning more about calorie counting I see where i could benefit from making a few
changes. Firstly, I will stop eating out during the week and save going out for the weekends.
One way to help myself would be to meal prep lunches for the work week and to plan a
weeknight meal. I think having a set schedule will help aid a busy schedule. Secondly, I will
switch my CoffeeMate French Vanilla creamer for, the above mentioned, Silk Vanilla Almond

Elise Herrera

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milk. 2tbs of CoffeeMate adds up to 70 calories whereas, 2tbs of almond milk equals 8 calories,
that simple change will spare me 62 calories every day I drink Coffee. Thirdly, I will drink water
or unsweetened tea with lemon, both have 0 calories, in place of the orange sweet tea and the
passion tea lemonade I was drinking. Saving an average of 145 calories per drink. This
assignment was a great asset for my overall health and well being, I will continue to log my
calories as I continue to execute my goals and also implement new ones along the way.