Day Breakfast Lunch Dinner Snack(s) Total

Friday, Jan. Whole grain Brown Rice Chipotle Fruit Snacks 2314
26 bread (240) (310) Burrito (475) (100)

2 boiled eggs Protein Shake Beef

(93) (434) Stew(270)

Acai bowl (170) Chow

Mein(125)

Saturday, Orange Juice White Rice Subway Peanuts (549) 2234

Jan. 27 (14) and Pinto Sandwich
Beans (310) Turkey (200)
Toasted wheat
bread (128) Vegetables Salmon (343)
(125)
Egg Whites (93) Oranges (52),
Steak(330)

Sunday, Low Fat Milk Black Beans Sushi (780) Peanut butter 2215
Jan. 28 (61) and White and Jelly
Rice (242) Water (0) Sandwich (140)
Oatmeal with
Blueberries and Turkey Bacon Grapefruit
Brown Sugar and Hash (90)
(224) brown (434)

Monday, Low fat milk Vegetable Steak Dinner Peanuts(260) 1978

Jan. 29 (80) Rice (242) (234)

Scrambled eggs Broccoli (125) Mash Potatoes

(93) (390)
Steak (200)
Oatmeal (45) Apples (108)

Flax Seeds (120)

Tuesday, Low Fat Milk Beef Ribs with Corn (320) Rice Cakes 2435
Jan. 30 (61) Fries and a (60)
Strawberry
Peanuts (332)
 Oatmeal Hot Lemonade Lemon Pepper
Cereal (119) (706) Buffalo
Wings (270)
Yogurt Water (0)
Plain(120) Water (0)

Almonds (52),

Wednesday Almond (80) Green Pepper, Baked Pitaya Bowl 2658

, Jan 31 Peperoni Pizza Chicken (470) (140)
Turkey Bacon (630)
(45) Water (0) Pop Chips
Water (0) (332)
White Bread ( Cranberry
240 ) Hershey Juice(110)
Bar(340)

Thursday, Acai Bowl (80) Beef Pasta Shrimp (454) Fruit Snacks 2675
Feb. 1 (197) (332)
Egg Muffin sand Water(0)
which (582) Cranberry Chicken
Juice (110) Breasts(200)
Orange Juice
(110) Chicken
Breasts (396)
 What I Learned from this Project/Reflection:

Something I have to cut off completely is my appetitive for sugar. Right now, it doesn’t

help that I work at a juice bar and most drinks contain a high amount of sugar but I know how to

control myself and stay away from them. I used to work at a place called chipotle which was a

great job for me since I am a college student and don’t exactly always have access to food and

good food but the beauty about this old job was that I was able to get free food every time I

worked. I was able to sustain a free meal every time I worked which helped me a lot but now I

work at a juice store since I moved and I am not able to access food like I used to. Now I am

introduced to juices which help me in the morning as I can have healthy options such as a Peanut

Butter Banana Protein Drink that I usually get in the mornings to fill me up for be=breakfast but

it is also a good meal replacement. The only problem I have with is is the fact that I have to

Watch how much I consume because although it may seem healthy, It contains a high amount of

sugar (glucose) which can harm me if I intake to much as I get older and go through finishing my

journey in college. This project honestly taught me a lot of what I like to consume throughout the

days. From eating what I eat now, I didn’t realize what exactly I was putting into my body until

this project helped me look into the ingredients of the food I consumed as well as the saturated

fats and such. I was never exactly concerned with what I was eating as I would just look at the

calories per serving in each thing I ate and would assume that that’s it and that’s the only thing I

have to count to remain healthy when n reality I was putting aside the other things such as total

fat and carbohydrates as this assignment helped my put an end to just counting calories. This

assignment also helped me with counting macros as I have always been interested in doing so but

never got into it until now. I am a gym junky and a lot of the people who I look up to in the
fitness world always talk about counting your macros and I never exactly understood what that

really meant. So because of this project, I was able to research and able to use it in my diet.

Sample Menu for One Day:

Day Breakfast Lunch Dinner Snack(s) Total

Orange Juice Brown Rice Chow Mein Baked 1781

(14) (310) (291) Potatoes,

Wheat bread Chicken Strips Raw Almonds Strawberry’s

with eggs ( 240 (140) (62), (70)
)
Steamed Salad Mix
Grapefruits (77) Carrots and with Ranch
Broccoli (125) Dressing(125)
Yogurt plain
with granola (80)

Turkey Bacon
(45)

3 Nutritional goals set:

1. Consume less sugar in my diet such as a smoothie at (410) and substituting it with fresh
orange juice for good sugars (110).
2. To eat more Whole Wheat Bread (110) Instead of White Bread (200)
3. Instead of Pork Bacon (135) I should substitute it with Turkey Bacon (45)