Day Breakfast Lunch Dinner Total

Sat May 20 Bagels (291) Chicken Salad (21) 621

Coffee (16) tenders
(293)
Sun May 21 Yogurt Spaghetti Pork ribs 765
parfait (125) (174) (232)
Coffee (16) Rice (218)
Mon May 22 Banana Peperoni Chow mein 718
bread (196) pizza (237)
Coffee (16) (269)
Tues May 23 Waffles Mackerel Fried Rice 869
(104) fish (231) (228)
Banana (72) Rice (218)
Coffee (16)
Wed May 24 Scrambled Club Mac n 1202
eggs (133) sandwich Cheese
Rice (218) (590) (173)
Banana (72)
Coffee (16)
Thurs May Pancakes Beef steak Tuna salad 1581
25 (64) (221) (383)
Coffee (16) Rice (218) French Fries
Banana (72) (607)
Fri May 26 Bacon (42) Beef brisket Tortellini 933
Bread (89) (247) (249)
Coffee (16) Rice (218)
Banana (72)
Sat May 27 French toast Salad (21) Salmon 805
(149) (280)
Strawberries Rice (218)
(49)
Banana (72)
Coffee (16)

My 3 nutritional goals are:

1.) Eat out less and cook homemade meals

2.) Eat protein only 3x a week
3.) Drink water instead of soda or sugary drinks
Sample Menu

Breakfast Lunch Dinner Total

Wheat Bread Cod fish (95) Salad (21) 496
(67) Quinoa (222)
Strawberry
Banana
Smoothie (91)

I never noticed the amount of calories I consumed until I took

this course. I didnt realize that majority of the food I eat contains so

many calories, sugars, and carbs. I tried my best to balance the

amount of calories I needed but it seems like I went over the limit.

However, I did replace soda and sweet drinks with water this week. I

only did it for this week though due to my assignment. But, Ill try my

best to limit my intake on sugary drinks like Boba, Iced Tea, and Coke.

What I learned from this assignment is to maintain a healthy diet. I

need to eat less meat and more vegetables. Although I didnt eat any

snacks this week, my calorie count was still high. I need to be aware of

what Im eating by buying healthy food. I was sick the entire week so I

had little time to prepare my own meal. As a result, most of my food

were take-out and junk food. I also learned that its important to watch

your calories. Definitely if youre not physically active, itll be harder to

burn. Eating right is the first step to reducing calories. Next is exercise

and movement. In order to have a fit and healthy body, a person must
workout or do cardio a week. Overall, I still need to work out on my

meal preparation. I should eat less protein and more on vegetables.