Lindsie Hardy

3/21/17
Project 2: Calorie Intake

Day Breakfast Lunch Dinner Snack Total

Monday 3/13 Spinach Grilled pork Pad Thai (430) Coconut Crme 1,427
Breakfast chop (102) Thom Kah Soup Lara Bar (230)
Frittata (178) Banana (55) (371)
1 cup Grapes
(62)
Tuesday 3/14 Spinach Grilled pork Pad Thai (430) Coconut Crme 1,431
Breakfast chop (102) Pork fried rice Lara Bar (230)
Frittata (178) Banana (55) (335)
1 cup Grapes
(62)
Clementine (40)
Wednesday 3/15 Spinach Michelindas Grilled Pork Coconut Crme 1,519
Breakfast Frozen Alfredo Chop (102) Lara Bar (230)
Frittata (178) Fettacini 2 Glasses of Apple (80)
Alfredo (250) Yellowtail Cream Cheese
Clementine (40) Shiraz (240) (180)
Banana (55) Blue Moon Beer
(164)

Thursday 3/16 Spinach Michelindas Thai Green Coconut Crme 1,747

Breakfast Frozen Alfredo Curry w/ Lara Bar (230)
Frittata (178) Fettacini Chicken (344)
Alfredo (250) White Rice
Clementine (40) (200)
Banana (55) Fried Egg Rolls
(450)
Friday 3/17 Spinach Grilled Pork Thai Green Mini Chocolate 1,409
Breakfast Chop (102) Curry w/ Covered Donuts
Frittata (178) Banana (55) Chicken (344) (340)
Mixed Veggies White Rice Mini Cupcake
(100) (200) (90)
Saturday 3/18 Spinach Broccoli Ramen (550) Graham Snack 1,569
Breakfast Cheddar Soup Chicken Gyoza (130)
Frittata (178) (220) (50) Coconut Crme
Grapes (62) Lara Bar (230)
Bread (150)
Sunday 3/19 2 fried eggs Tom Kah Soup Grilled Pork Avocado (170) 1,084
(111) (373) Chop (102) Cucumber (47)
Mixed Veggies Mixed Veggies Blackberries
(100) with Squash (31)
(150)
Monday 3/20 2 fried eggs Michelindas Thom Kah Soup Coconut Crme 1,505
(111) Frozen Alfredo (371) Lara Bar (230)
Fettacini Mixed veggies Blackberries
Alfredo (250) with squash (31)
Grapes (62) (150)
CarbMaster Key 2 Glasses of
Lime Yogurt Yellowtail
(60) Shiraz (240)
 Lindsie Hardy
3/21/17
This project was a good exercise for me. Ive counted calories in the past, but only when

trying to be healthier. During this project, I decided to eat as normally as possible, which meant

there were some higher calorie meals, mostly when eating out at restaurants. I used My Fitness

Pal to count calories. The app has a goal section where you can input your current weight and

how much you want to lose. Then it will give you a personalized calorie goal, and includes

information like try to limit your sugar intake or this food is high in protein to help you be

successful with your goals (MyFitnessPal, 2017). My daily goal is to eat 1,540 calories. I

expected my caloric intake to be higher than it was, but I was still meeting the goal set for me on

most days. This app was helpful in many ways. You can scan a barcode and receive the

nutritional information from almost any food! If you dont have a barcode, you can search for

foods and brands, which made it very easy to keep track of what I was eating. While

experimenting with this app, I also discovered you can input physical activity as well. This

feature shows how many calories were burned during the work out and adds that to your allotted

calorie intake. This is a great motivation because if you want to eat an extra snack or dessert, you

know just how much you need to exercise to burn it off. I took advantage of this a few days this

week when I had a beer or wine in the evening, and I did more exercise that day to counteract it.

If I were to create an ideal healthy and low-calorie menu for a day, it would start with 2

fried eggs (111 calories). I would have cup of raw almonds (160 calories) as a mid-morning

snack. Lunch would be a grilled pork chop (102 calories), a Carbmaster Cinnamon Roll Yogurt

(60 calories), a cup of red grapes (62 calories), and 4.5 oz of grilled zucchini and squash (105

calories). For dinner, I would have a spinach and feta stuffed chicken breast from Sprouts (150

calories) with a cup of mixed vegetables (150 calories). For dessert, I could have an apple (80
 Lindsie Hardy
3/21/17
calories) with almond butter (190 calories). This would make the daily total 1170 calories,

leaving room for more snacks if you get hungry throughout the day.

My first nutritional goal is to avoid the Friday Treats at school like chocolate covered

mini-donuts (340 calories for 4 donuts) by having an Apple Pie Lara Bar (190 calories) instead,

which only has the following natural ingredients: dates, almonds, unsweetened apples, walnuts,

raisins, and cinnamon (LaraBar, 2017). Thats 150 calories saved by avoiding the donuts (and I

would likely end up eating more than just 4). My second nutritional goal is to eat out less. My

highest calorie days were the ones when I went out with friends to restaurants. Instead, I can

invite people to my house and cook a healthier (and less expensive meal) than I could find at a

restaurant. My third goal is to substitute spaghetti squash for regular pasta. One serving (2 oz) of

Barilla Linguine is 200 calories and one serving (1 cup) of spaghetti squash is only 31 calories.

That is 169 calories saved per serving! There are many ways to lower your caloric intake if you

just put forth a little effort with some help from a very helpful app like My Fitness Pal.
 Lindsie Hardy
3/21/17
References

Calorie Counter. (n.d.). Retrieved March 20, 2017, from https://www.myfitnesspal.com/

Apple Pie. (n.d.). Retrieved March 20, 2017, from http://www.larabar.com/our-

products/larabar/apple-pie