Calorie Intake

April Lopez
Monday
11/16

Tuesday
11/17

Wednesday
11/18

Thursday
11/19

Friday
11/20

Protein
Shake
(140 )

Protein
Shake
(140) NutriGrain Bar
(120)

Protein
Shake (140)
Nutri-Grain
Bar (120)

Protein
Shake
(140) NutriGrain Bar
(120)

Protein
Shake
(140) NutriGrain Bar
(120)

Apple
Dippin
(100)
Water (0)

Apple Dippin
(100) Water
(0)

Apple
Dippin
(100)
Water (0)

Menudo
(218)
Horchata
(97)

Subway
Italian
BMT(410)
Powerade
(185)

3 Carne
Asada Taco
(342)
Coke (140)

Apple
Dippin
(100)
Water (0)
Subway
Black
Forest Ham
(145)
Apple
Slices (35)
Powerade
(185)

Celery
Sticks (8)
Water (0)

Celery Sticks
(8) Water (0)

Celery
Sticks (8)
Water (0)

Dinner

1/2 Bbq
Ribs (165)
1/2French
Fries (75)
Macaroni
Salad (180)
Coke (140)

Wingstop
Boneless
Original Hot
(600)
Seasoned
Fries(550)
Ranch
(355) Coke
(140)

Bacon
Cheese
Burger(690)
Steak
Fries(220)
Raspberry
Ice Tea(72)

3 Slices
Pepperoni
Pizza (399)

Cheese
Burger
(400) Kids
French
Fries (220)

Total

1,285

2,328

1,945

1,249

1,353

Breakfas
t

Snack

Lunch

1/2 Chicken
Teriyaki
Bowl (345)
Coke (240)

Snack

Saturday
11/21

Sunday
11/22

Protein
Shake (140)

Protein
Shake
(140) NutriGrain Bar
(120)
Apple
Dippin
(100)
Water (0)

Menudo
(130)
Quesadilla
(600)
Orange
Crush
Soda(190)

Pork
Burrito(380
) Coke
(140)

Celery
Sticks (8)
Water (0)
Popeyes
Drumstick
(223)
Red Beans
and
Rice(230)
Sweet
Tea(240)

1,060

1,573

Low Calorie Meal Menu

Breakfast.
Protein shake with a Banana (245)
Quaker True Delight Oatmeal Packet (150)
Cream of Wheat 1 Packet (137)
Lunch
Ham sandwich on wheat bread with lettuce, spinach and tomato. (603)
Garden Salad, no dressing (66)
Chicken Noodle Soup (114)
Dinner
Chicken Caesar salad (300)
Dennys Fit Fare Tilapia (450)
Baked Chicken with Brown Rice (321)
Snacks
Apple Slices (30)
Celery Sticks (30)
Carrot Sticks (35)

Beverages
Water (0)
From this assignment I learned that eating healthy is extremely easy to do, you just have
to reach outside of your normal routine. In having to log my calories, I was able to see what I
was putting in my body and became more conscious of my choices. At first, it didnt seem like a
big deal to me, but when I started to look at other aspects of the food I eat, like saturated fats, I
realized I need to start paying more attention to what I am putting into my body. It is not very
hard to find healthy choices, I just need to be willing to get them and not immediately go for the
greasy foods simply because they look better. Because with this assignment I started to eat
healthier snacks, I noticed my calorie intake was lower than it may have been before, and it made
me wonder what my calorie intake could be if the meals I ate were lower as well. I was satisfied
with healthy snacks, and there is no reason I cant be satisfied with healthy meals as well, I just
need to make more healthy choices when deciding what to eat.
Because of this the three nutritional goals I have set for myself are, choosing healthier options
for lunch at work, choosing a healthier option for dinner, and continue to have breakfast, but
keep it healthy. It is very easy for me to run to a drive-thru and grab a burger (690) and fries
(220) with a Coke (140) for lunch, instead I am going to go that extra mile and find the Subway.
Purchase a sandwich (603) with apple slices (35) and a water (0). By doing this I will decrease
my calorie intake by 412 calories! And because most Subways do not have a drive thru I will
also be adding a couple more steps into my daily routine, although it may not be a lot, it is the
better choice for my body. When it comes to dinner the easiest route for me is to order pizza
(1,064), I dont have to drive or go anywhere, I can simply order it and they bring it to me. If I

want a fast option like this I can simply call a Dennys and order their Fit Fare Tilapia (450)
calories to go. I can easily pick this up and then go about my business as usual. This will
decrease my calories by, 614, thats more than half of what I would intake. Even if I didnt eat
the entire pizza, the other ingredients are not healthy for me. I was always the type of person to
skip breakfast and when I did eat it, Id have a coffee (5) with a double smoked bacon croissant
(540) from Starbucks. In having protein shakes (140) I am decreasing my calorie intake by 405
calories! If I add a banana or strawberries to my shakes I will end up with a shake that is 245
calories, still reducing my calorie intake by more than half. Just by making these simple choices
I am going to live a much better and healthier life. They are easy things that I can do, that will
satisfy my hunger and my body.