DAY

BREAKFAST

LUNCH

DINNER

SNACK(S)

TOTAL

Sat. Nov. 19

-Kimchi stew
with pork
(380)

-2 Vietnamese
spring
rolls(164)
-Korean
marinated
beef(243)

-Grilled
chicken
breast(220)
-Green
beans(44)
-Mashed
potatoes
(134)
-Dinner
rolls(200)
-Caesar
salad(100)
-Chocolate
cake(340)

1825

Sun. Nov. 20

-Kimchi stew
with pork(190)
-Brown
rice(118)
-Korean
marinated
beef(243)

-Complete
Thanksgiving
meal
plate(1000)

-Korean
everything
stew(639)

2190

Mon. Nov. 21

-Korean
everything
stew(639)

-Chocolate
meal
replacement
shake(140)

-Korean
everything
stew(639)

-Korean red
bean
snack(120)
-Baked hot
cheetos(120)

1658

Tues.
Nov. 22

-Korean beef
radish
soup(192)
-Korean
brown
rice(161)

-Chocolate
meal
replacement
shake(140)

-Roasted
chicken
leg(331)
-Roasted
chicken
breast(150)
-Korean beef
radish
soup(192)

-Cucumbers
(24)
-Light string
cheese(180)
-Hot
cheetos(160)

1530

Wed. Nov. 23

-Korean beef
and vegetable
soup(213)
-Korean

-Strawberry
cream meal
replacement
shake(110)

-Strawberry
cream meal
replacement
shake(110)

-Organic
cucumbers
(32)
-Light string

956

brown
rice(161)

-Roasted
chicken(150)

cheese(180)

Thurs.
Nov. 24

-Korean beef
radish
soup(191)
-Korean
brown
rice(161)

-Strawberry
cream meal
replacement
shake(110)

-Complete
Thanksgiving
meal
plate(1000)

-Hot cheeto
fries(250)
-Sparkling
cider
apple-grape
(240)

1953

Fri. Nov. 25

-Strawberry
cream meal
replacement
shake(110)

-Chocolate
meal
replacement
shake(140)

-Complete
Thanksgiving
meal
plate(1000)

-Carne asada
taco(120)
-Nachos with
meat(234)
-Chocolate
chip
cookie(108)

1712

Reflection
A menu for one day that would be a better and healthier choice would be fruits and
granola for breakfast, grilled white meat and vegetables or salads for lunch, and a low calorie
light sandwich with soup for dinner.
From this project, I learned many things from how many calories I generally take in a day
all the way to how the smallest differences in intake of food can change how much I will weigh
in the future. What I really liked about this project was that I was able to come to my senses as I
was more aware of what I ate and how fattening some things are. Its more of a challenge for me
to log or even think of how many calories my foods may consist of because I eat a lot of genuine
korean food; therefore, my meals include mixed meat and vegetable soups and stews and side
dishes that I never know the exact amount of calories it has. I was surprised to see that
myfitnesspal.com had a lot of korean foods and such that I did not expect to see, and so I was

more aware and alert of the calorie count. Im really thankful that I was able to find out through
this project because otherwise, I probably would never have found out. The post-project effect
will be to continually count calories everyday and see if I can actually reach my goal of losing
weight while eating healthy. The biggest challenge will be not getting lazy after a while, but I
will try my best!
3 nutrition goals I will set for myself will be to completely stop eating chips and junk
food again, as I had just recently started eating them again after a long period of having
completely cut them off, replace any fattening snacks such as cookies(108 for one cookie) with
fruits such as tangerines(40 for one) or korean pear(115), which are healthier with many more
nutrients, and drink much more water, instead of any other drinks, because I know water is an
essential in an everyday diet and I know I am not drinking enough to be healthy and hydrated.