Calorie Intake

Day

Breakfast

Lunch

Dinner

Snacks

Total

Wed- Sept.
21st

JimmyDean
Turkey
Sausage
English
Muffin (250)

Optimal
Nutrition
Double
Chocolate
Protein
shake mixed
w/ water
(120)

8oz chicken
breast (220)

3 Plain salt
rice cakes
(105)

1327

2 cups of
broccoli
(62)
cup of
quinoa/brow
n rice mix
(230)
cup of
guacamole
(100)
3 morning
star
sausages
(240)

Thurs- Sept
22nd

cup of
steel cut
oats (150)
1
tablespoon
honey (60)

Optimal
Nutrition
Double
Chocolate
Protein
shake mixed
w/ water
(120)

8oz chicken
breast (220)
2 cups of
broccoli
(62)
cup of
quinoa/brow
n rice mix
(230)
cup of
guacamole
(100)

Fri-Sept
23rd

Kirkland
Chocolate
chip cookie
dough

Optimal
Nutrition
Double
Chocolate

8oz chicken
breast (220)
2 cups of

Optimal
1286
Nutrition
Double
Chocolate
Protein
shake mixed
w/ water
(double
scoop) (240)
2 cups of
baby carrots
(104)

3 Plain salt
rice cakes
(105)

1217

protein bar
(200)

Protein
broccoli
shake mixed (62)
w/ water
Whole
(120)
Wheat
Mission
Tortilla (210)
cup of
guacamole
(100)
Kirkland
Turkey patty
(200)

Sat- Sept
24th

JimmyDean
Turkey
Sausage
English
Muffin (250)

In-n-Out
Double
Double
Protein style
(520)
In-n-Out
Fries (395)

Sun- Sept
25th

JimmyDean
Turkey
Sausage
English
Muffin (250)

Banh mi
Pork Belly
Sandhwich
(550)

Mon - Sept
26th

Bulletproof
Optimal
Coffee (250) Nutrition
Double
Chocolate
Protein

12 oz ribeye
(670)
2 cups of
broccoli
(62)
cup of
quinoa/brow
n rice mix
(230)

2 Krispy
Kreme
glazed
doughnuts
(380)

2707

Small bag of
Hot Cheetos
(200)

2 Costco
Optimal
1640
Angus
Nutrition
patties (660) Double
Chocolate
2 cups of
Protein
broccoli
shake mixed
(62)
w/ water
(120)
8oz chicken
breast (220)
2 cups of
broccoli

2 cups of
baby carrots
(104)

1306

shake mixed (62)

w/ water
Whole
(120)
Wheat
Mission
Tortilla (210)
cup of
guacamole
(100)
3 morning
star
sausages
(240)
Tues- Sept
27th

Bulletproof
Optimal
Coffee (250) Nutrition
Double
Chocolate
Protein
shake mixed
w/ water
(120)

8oz chicken
breast (220)
2 cups of
broccoli
(62)
Whole
Wheat
Mission
Tortilla (210)

Optimal
1372
Nutrition
Double
Chocolate
Protein
shake mixed
w/ water & 2
tbs of PB fit
peanut
butter(170)

cup of
guacamole
(100)
3 morning
star
sausages
(240)

Reflection
This calorie intake project has been a very enlightening task for me to do. Over
the past week I have actively recorded my calories for everything I have been eating
with the exception of water. For the past 9 months I have already been tracking my

calories in hopes of cutting my weight as a New Years resolution. For the first 5 months
I actively and aggressively used MyFitnessPal to track down every calorie I had taken,
however for the last 4 months since then I keep a general idea of how many calories I
eat each day. This project has helped me confirm that my guesstimations I make each
day for my calorie intake are in fact below my daily calorie intake I set for myself. In fact,
I have learned I have been eating well under my daily calorie limit and I still could use
about another 100 to 200 calories each day on my workout days. One nutritional goal I
need to set for myself is to try and allocate more calories in the morning. I realize that I
dont really meet my calorie quota each day and end up stuffing myself at night. I need
to eating at least 200 calories more each morning for breakfast to help hit my calories
quota. On my carb loading days I feel that I am getting too many calories from snacks
like chips and cookies. Another nutritional goal I am setting for myself is to get more
calories from more whole foods during my cheat days. I should still be avoid snacks like
Hot Cheetos and Krispy Kreme donuts and be getting calories from more pastas and
fruit. Finally, another nutritional goal I need to set for myself it to be drinking less protein
shakes to get enough protein in my diet. I realize that at times its extremely difficult for
me to get enough protein in my diet each day, so I opt to drink more protein shakes.
Protein shakes lack essential micronutrients and minerals that other whole foods have.

A one day menu of healthy, low-calorie meal options is easy for me to make.
For breakfast, oatmeal and ready made breakfast sandwiches have become a staple for
me. cup of steel cut oats with 1 tablespoon of honey comes out to 360 calories or a
Jimmy Deans Turkey Sausage English muffin i only 250 calories. For lunch some meal
options can include two Kirkland Turkey Patties and cup of rice (521 calories) or a

6oz ribeye steak with 1 cup of broccoli (526 calories). Finally for dinner the options can
be very similar to lunch: two Turkey patties and cup of rice (521 calories) or 8oz
chicken breast with 1 cup of broccoli and cup of rice ( 311 calories).