Day:

Breakfast:

Lunch:

Dinner:

Day Total:

Monday 9/21

2 pieces of
Miltons
Healthy Whole
Grain Plus
bread (2 x 90
calories = 180
calories)
Peanut butter
on top (190
calories per
2tbsp)
Cup of 1% milk
(130 calories)
Nutrition shake
from Costco
(230 calories)

none

Chicken
boneless
skinless (3
servings x 110
calories = 330
calories)
White rice (3
servings x 105
Calories = 315
calories)
Spinach (70
calories)
Sriracha (1tbsp
x 5 Calories =
5 calories)

1450 calories

Tuesday 9/22

2 pieces of
Miltons
Healthy Whole
Grain Plus
bread (2 x 90
calories = 180
calories)
Peanut butter
on top (190
calories per
2tbsp)
Banana
milkshake with
protein powder
(400 calories)
Cup of water (0
calories)

Greek Gods
Yogurt (2 x 260
calories = 520
calories)

1905 calories
Beef (300
calories)
White rice (2
servings x 105
calories = 210
calories)
Green beans (3
servings x 35
calories = 105
calories)

Wednesday 9/23

2 pieces of
Miltons
Healthy Whole
Grain Plus
bread (2 x 90
calories = 180
calories)

Greek Gods
Yogurt (2 x 260
calories = 520
calories)
Banana (200
calories)

Carnitas
Burrito from
Juans Great
Fiesta (830
calories)

2280 calories

Peanut butter
on top (190
calories per
2tbsp)
Cup of 1% milk
(130 calories)
Nutrition shake
from Costco
(230 calories)
Thursday 9/24

2 pieces of
Miltons
Healthy Whole
Grain Plus
bread (2 x 90
calories = 180
calories)
Peanut butter
on top (190
calories per
2tbsp)
Banana
milkshake with
protein powder
(400 calories)
Cup of water (0
calories)

Banana (200
calories)

Teriyaki
chicken from
Waba grill (300
calories)
White rice (2
servings x 105
calories = 210
calories)
Corn muffin
(100 calories)

1580 calories

Friday 9/25

Bowl of Chex
cereal (3 cups
x 103 calories
= 309 calories)
1% milk (1 cup
x 110 calories
= 110 calories)

2 hot dogs (2 x
240 calories =
480 calories)
Ketchup (2
tbsp x 15
calories = 30
calories)
Mustard (2
tbsp x 15
calories = 30
calories)

Spaghetti (420
calories)
Salad with
mandarin
oranges (100
calories)
Some nacho
chips (100
calories)

1579 calories

Saturday 9/26

Dim sum (1100

calories
estimated)

none

2 Chicken
fajitas with
shredded

2040 calories

cheese, salsa,
and lettuce
(800 calories)
Salad with
miso dressing
and mandarin
oranges (120
calories)
mooncake
(20 calories)
Sunday 9/27

Bowl of cereal
Frosted
Flakes (2
servings x 120
calories = 240
calories)
1% milk (130
calories)

Dim sum
leftovers (400
calories)
Hot dog (240
calories)
Ketchup (1
tbsp x 15
calories = 15
calories)
Mustard (1
tbsp x 15
calories = 15
calories)
Cupcake (210
calories)

2750 calories
Chinese
banquet dinner
(1000 calories)
Banana cream
pie and ice
cream (500
calories)

Monday 9/28

2 pieces of
Miltons
Healthy Whole
Grain Plus
bread (2 x 90
calories = 180
calories)
Peanut butter
on top (190
calories per
2tbsp)
Cup of 1% milk
(130 calories)
Nutrition shake
from Costco
(230 calories)

Tall caramel
iced coffee (60
calories)
Cheez-its (2
servings x 150
calories = 300
calories)

Chow Mein
(350 calories)
Honey walnut
shrimp (100
calories)
Green veggies
(100 calories)
Banana cream
pie (250
calories)
Canada Dry
(130 calories)

2020 calories

Calculating an entire week of calories per meal is very tedious, but it will definitely be
beneficial in the future because of the knowledge that I gained from this project. Throughout this
assignment, I noticed that there are many types of foods that consist of more calories than
expected and foods that had little calories than expected. I eat the same foods mostly within a
couple of days and until doing this project, I did not know how many calories I had been eating
per item of food. Tracking the nutritional label down on each item of food I ate for a week was
harder than I thought because there were some times where I would finish a meal and forget to
check the nutritional label so I would have to go back and see how many calories this slice of
bread was or how many calories were in a certain number of Cheez-its. Something I learned
about this project was that it is very hard to count Asian food. There were a couple of nights
where I would eat Asian food or go out to an Asian restaurant and I would not know the amount
of calories a certain dish had. I had to estimate or give a number that would have been slightly
over the calorie amount which could have altered my calorie count for the day. Prior to this
project, I was not sure how many calories I had been eating per day or even per meal, but being
able to calculate the calories for each meal gave me a good estimate of how much I should be
eating each day. One last thing I noticed throughout this project was that there were times where
I would skip lunch because I eat breakfast late and I do not feel hungry around lunch time. This
is definitely a bad thing that I am now aware of and can hopefully fix.
An ideal healthy menu would be an omelet to start off the day with a bunch of veggies
such as mushrooms, spinach, tomatoes, and other greens but also some meat to get more protein
in. Even though the calorie count may be kind of high, it is a sure way to get vegetables and
protein in. At lunch time, a salad with lots of carrots and tomatoes would be a great light lunch
meal in order to keep the calories low for the day. Lastly, a chicken breast with some brown rice

would be healthy and full of protein. On the side, definitely some veggies and maybe a fruit dish
for dessert. This ideal meal for one day would be yummy and definitely count as a low calorie
meal day. In addition to this ideal meal, there are 3 nutrition goals that I can make for myself
which can be easily met with a little effort. One thing I can do is try to drink water as much as I
can. Water is a necessity and staying hydrated will keep us living healthy. Another thing I can do
is cut back on desserts some days. There are days where you just really crave something sweet
and a good way to handle this is only eat a half of a cookie or only one scoop of ice cream
instead of 2. Eventually, it would be great if dessert was only happening once a week where it is
counted as a reward instead of a daily thing. Lastly, exercising more often is something I can do
and will try to implement more in my life. Taking the stairs or parking farther when shopping is a
great way to get in those extra steps that may be needed in order to burn off that cookie from the
night before. Every little step counts and it is important that we keep working on these little goals
to increase our life and well-being.