Calorie Intake Project

Day

Breakfast

Monday, June 21

Eggs, Toast
coffee w/cream
(320)

Bacon Eggs
coffee w/cream
Tuesday, June 22 (449)
Wednesday,
June 23

Bacon Eggs
coffee w/cream
(449)

Thursday, June
24

Coffee w/
cream Waffles,
bacon (147)

Friday, June, 25

Bacon Eggs
coffee w/cream
(449)

Bacon Eggs
Saturday, June
coffee w/cream
26
(449)
Sunday, June, 27 Frankfurters,
eggs coffee
bacon (381)

Lunch
Poached
scallops with
lemon and
water (300)
Ham sandwich
with concord
grape juice
(368)
Tuna salad
sandwich with
juice and chips
(550)
Potato salad
sandwich w/
juice and chips
(564)
Tuna salad
sandwich with
juice and chips
(550)
tuna salad
sandwich with
juice and chips
(550)
Potato salad
sandwich w/
juice and chips

Dinner
Barbeque beef
w/ glass of
lemonade (381)
Baked fish w/
steamed
potatoes and
white wine
(368)
Chili with juice
and chips (463)
Roast chicken,
potatoes, juice
and chocolate
pudding (736)
Baked fish w/
steamed
potatoes and
white wine
(368)
Chili with juice
and chips (463)
Fried Calamari,
potatoes salad,
juice, chips,

Snacks

Total

Fruit salad (110) 1,111

Gala Apples w/
peanut butter
(268)

1,453

Red-delicious
apple chips
(247)

1709

Leftover
chicken (142)

1,589

Red-delicious
apple chips
(247)

1,614

Red-delicious
apple chips
(247)
Leftover
calamari, apple,
chips (381)

1709
2195

(564)

pudding (869)

Reflection
Based on the table above I an average health conscious
eater. I tend to eat a mixture of health and unhealthy foods
some of which are processed. I was shocked when I saw how
many calories were in a burrito. I shouldve stuck with the
gala apple instead. I am proud of myself about the coffee, it
would be even better if I were drinking decaffeinated coffee,
which has lower calories as opposed to regular coffee, which
has one calorie. The fried calamari was tasty, but in the end
it wound up taking a toll of my weight. It would be better for
my health if the calamari were steamed or poached as
opposed to fried. I was really proud of myself last week, I
stayed away from chips, and unhealthy snacks, and to be
honest, I really dont crave them anymore. Here is the one
day menu I have created to assist me with my health.
One-Day Menu:
Breakfast:
Lunch:

Oatmeal, glass of soy milk and a poached egg

Tuna fish sandwich with no mayo, steamed

vegetables, water, and rice cakes for dessert

Dinner:

Baked Salmon with steamed vegetables, mashed

potatoes no gravy, water, fruit cups for desert and rice cakes.
Snacks: carrot sticks, celery, gala apple, raisins, grapes
Three Goals for lower calorie intake:
1. Bacon: substitute with turkey sausage 25 calories
versus 43 calories each slice
2. Coffee and creamer: substitute with soymilk. 52
calories with creamer versus 41 with light soymilk.
3. Chips: substitute with carrot sticks 1 serving. Chips
being 160 calories and carrot stick being 5 calories
each.