Project 2: Calorie Intake

Day

Breakfast

Monday
11/16/15

Turkey ham &

cheese egg
omelet (90)
4 corn tortillas
(200)
Abuelita instant
hot chocolate
(70)
1 cup Lactaid
milk (90)

Tuesday
11/17/15

(450 total)
1 bowl of
original
oatmeal (100)
1 cup Lactaid
milk (90)
Abuelita instant
hot chocolate
(70)
1 apple (65)

Lunch
Homemade
Cocido (243)
1 cup of water
(0)
2 Oranges
(160)

Dinner

Snacks

Shrimp pad
see ew (350)
1 cup of water
(0)
1Banana (88)
1 cup of
grapes (62)

Sour cream
& onion
Lays
(480 )

(500 total)
4 shredded
beef tostadas
with
homemade
salsa (672)
1 cup of water
(0)

(530 total)
Cheetos
(150)
2 oranges
(160)

(403 total)

Homemade
Cocido (243)
1 cup of water
(0)
2 corn tortillas
(100)

(343 total)
Wednesd
ay
11/18/15

Thursday
11/19/15

(325 total)
1 bowl of
original
oatmeal (100)
1 cup Lactaid
milk (90)
Abuelita instant
hot chocolate
(70)
1 Tbsp. of
honey (60)
(320 total)
Special K red
berries cereal
(220)

188
3

Lucerne
light string
cheese (50)

165
0

(310 total)

Homemade
Cocido (243)
1 cup of water
(0)
2 corn tortillas
(100)

(672 total)
3 homemade
Shredded beef
tacos (597)
1 cup of water
(0)
1 apple (65)

(343 total)

(662 total)

Homemade
Cocido (243)
1 cup of water

Tot
al

Lucerne
light string
cheese
(50)

(50 total)
2 Oranges
(160)
1 apple

137
5

1 cup Lactaid
milk (90)
1 slice of
country
buttermilk
bread with
butter (200)

(0)
2 corn tortillas
(100)
Homemade
salsa (18)

(65)
Activia
strawberry
yogurt
(110)

120
5

(361 total)
(334 total)

Friday
11/20/15

(510 total)
Chilaquiles
Rojos
homemade
(213)
2 srambled
eggs (360)
2 cups of water
(0)

Outback sirloin
steak (254)
Steamed
mixed
vegetables
(75)
Victoria
michelada
(143)

(578 total)
Saturday
11/21/15

2 Slices of
Hawaiian pizza
(440)
Starbucks
Grande vanilla
bean
Frappuccino no
whip (240)
(680 total)

Sunday
11/22/15

Carne asada
huarache (281)
Agua de fresa
(130)

(411 total)

(472 total)
Grilled chicken
breast (140)
2 flour tortillas
(300)
Spanish Rice
(214)
2 cups of
water (0)
(654 total)
Fettuccini
Alfredo with
shrimp and
mushrooms
(523)
Italian salad
(150)
2 cups of
water (0)
(673 total)

105
0

133
4

108
4

A 'menu' for one day that will include healthy, low-calorie meal options
For breakfast, I would have a bowl of original oatmeal with a cup of Lactaid milk and
an apple making it only 255 calories. A healthy option for Lunch would be to have a
grilled chicken salad without dressing and drink 2 cups of water which is around 220
calories. For dinner, I would have a grilled salmon fillet with brown rice and steam
vegetables. I would drink 2 cups of water and make my dinner calories total 393.
During the day I can have almonds and string cheese. A total of 14 almonds (98
calories), and 1 Lucerne light string cheese (50 calories). My one day healthy, lowcalorie meal will total 1,016 calories.
What Ive learned from this project
From this project Ive learned that I am pretty close to consuming enough calories to
maintain my weight. When I did the short assessment in MyFitnessPal my ideal
calorie intake came out to 1,770. This exercise helped me realize my eating habits
and patterns, wow as I move forth, I hope to slowly implement and replace some of
my bad habits with more beneficial ones. A healthy diet is not achieved over night

but it takes the right knowledge and lots of effort. This project taught me that the
best way to eat healthy is to plan out your meals ahead of time. Most of the time I
have a small breakfast and a larger lunch or dinner; or Ill only have 2 meals a day
instead of 3. I should have a relative heavy breakfast and a moderate amount of
lunch and a light dinner, all these balance approaches will ensure my total calorie
intake is well controlled to stay healthy.
My 3 Nutrition goals
My first goal would be to increase my portion size for breakfast and decrease my
dinner portion. I can consume more carbs in my breakfast and lunch but try to avoid
them in my dinner. I can possibly add a protein morning smoothie.
My second goal is to try to eat more vegetables. I love fruit, but I know that
vegetables are also an important part of our meals. Vegetable are important
sources of providing a lot of nutrients, including potassium, dietary fiber, folic acid,
vitamin A, and vitamin C. By substituting chips with vegetables I can be healthier
and get to where I want to be.
My third goal is to cut out fast food from my diet. Fast food is so unhealthy and is
abundant in a handful of unsavory substances like sodium and trans-fats. It will be
hard but its possible. Cutting this out will make me seek out healthier options that
taste just as good.
These goals arent going to be easy but they are possible and I will achieve them!