July 3, 2016

Food

Cal

Cytosport - 100% Whey

Protein From Creators of
Muscle Milk - Chocolate, 2
scoop (36g)
Guerrero - White Corn
Tortillas Gluten Free, 4
Tortillas
Norco Ranch (Costco) - Extra
Large Eggs, 2 egg (56g)
Cheese, cheddar, 1 oz(s)

260

Chicken Breast - Chicken

Breast,, 7 ounce
Pasta - Angel Hair Pasta, 1 oz
Homemade - Tomato Base
Vegetable Soup, 0.5 cups
cooked
Beef Skewers - Beef Skewers,
3 skewer
Korean - Squid, 2 ounce
Generic - Pad Thai With Tofu,
0.3 Plate
Hannaford - Teriyaki Chicken
Skewer, 3 oz.
Rice - White, medium-grain,
cooked, 50 g
Salmon, 1 ounce
Sashimi - Tuna, 2 oz
Simply Lemonade Lemonade, 16 oz
TOTAL:

Carb Fat Protein

s
s
Breakfast
6g
3g
54g

Chol

Sodium

Su
g

Fiber

80mg

360mg

4g

2g

200

40g

3g

4g

0mg

20mg

4g

6g

160

0g

10g

14g

420mg

160mg

0g

0g

115

0g

7g

29mg

183mg

0g

0g

310

10g
Lunch
0g
2g

52g

0mg

0mg

0g

0g

100
32

21g
6g

4g
1g

0mg
0mg

0mg
75mg

1g
2g

1g
2g

300

Dinner
0g
15g

36g

165mg

195mg

0g

0g

51
284

0g
37g

1g
11g

11g
12g

6mg
0mg

102mg
456mg

0g
9g

0g
4g

98

4g

3g

17g

41mg

285mg

1g

0g

65

14g

0g

1g

0mg

0mg

0g

0g

25
62
240

1g
0g
60g

0g
1g
0g

5g
13g
0g

11mg
26mg
0mg

60mg
20mg
30mg

0g
0g
56g

0g
0g
0g

2,302

189g

61g

231g

778m
g

1,946m
g

77g

15g

1g
1g

Banana - Peeled, 147 g

Cytosport - 100% Whey Protein
From Creators of Muscle Milk Chocolate, 2 scoop (36g)
Mcdonald's - Chocolate Chip
Cookie, 1 cookie

149
260

Breakfast
35g
1g
6g
3g

2g
54g

0mg
80mg

0mg
360mg

16g
4g

8g
2g

160

21g

8g

2g

10mg

90mg

15g

1g

Kroger - Yellow Mustard, 1 tsp

0g

Lunch
0g

0g

0mg

60mg

0g

0g

(5g)
Hebrew National (Crg) - Beef
Franks 100% Kosher Beef, 2
Frank (49g)
Nature's Own - Whole Wheat
Hot Dog Roll, 2 roll
First Street - Ketchup, 2 tbsp
(17g)
Marie Callender's - Lemon
Cream Cheese Pie (1 Slice), 0.5
slice
Marie Callendar's - French Apple
Pie, 1 Slice
Watermelon, raw, 300 g
Kirkland - Tortilla Strips, 2 oz
(about 9 chips
Skinny Pop Popcorn - Skinny
Pop Popcorn, 28 g (3 3/4 cups)

300

4g

26g

12g

50mg

900mg

0g

0g

220

42g

4g

10g

0mg

340mg

4g

6g

30

8g

0g

0g

0mg

380mg

8g

0g

305

38g

16g

4g

53mg

240mg

27g

1g

570

78g

28g

3g

0mg

220mg

54g

2g

90
280

23g
34g

0g
14g

2g
4g

0mg
0mg

3mg
300mg

19g
0g

1g
2g

150

Dinner
15g
10g

2g

0mg

75mg

0g

3g

July 4, 2016
Food

Cal

Carb
s

Fats

Protei
n

Chol

Sodium

Sug

Fiber

FOODS

Calories

Hebrew National (Crg) - Beef

Franks 100% Kosher Beef, 2
Frank (49g)
Hickman's - X-large Eggs, 4 egg
Quaker - Oats, 80 g
Eas - Vanilla Whey Protien
Powder, 2 Scoop
Sugars, brown, 20 g

300

Cytosport (Muscle Milk) - 100%

Whey Protein Isolate &
Concentrate 6 lb Bag (Costco), 70
g

July 5, 2016
Carb Fat Protein
s
Breakfast
4g
26g
12g

Cholest

Sodium

Sugars Fiber

50mg

900mg

0g

0g

320
300
150

0g
54g
7g

20g
6g
2g

28g
10g
26g

840mg
0mg
80mg

320mg
0mg
150mg

0g
2g
2g

0g
8g
0g

76

0g

0mg

6mg

19g

0g

260

20g
0g
Lunch
6g
3g

54g

80mg

300mg

4g

0g

Glazed donuts - Donuts, 1 donut

Afters - Jasmine Milk Tea Ice
Cream, 1 single scoop

310
196

Dinner
32g
18g
11g
10g

4g
5g

0mg
0mg

350mg
0mg

11g
10g

1g
0g

Cytosport - 100% Whey Protein

From Creators of Muscle Milk Chocolate, 2 scoop (36g)
Gold Peak - Iced Tea - Sweet Tea,
6 fl oz (355 mL)
Fage Total 0% - Plain Nonfat
Yogurt, 315 grams (1 cup)
Smuckers - Special Recipe
Strawberry Preserves, 3 Tbsp
Rice, brown, medium-grain,
cooked, 300 g
Watermelon - Watermelon, 400 g
TOTAL:

260

Snacks
6g
3g

54g

80mg

360mg

4g

2g

60

15g

0g

0g

0mg

17mg

15g

0g

180

12g

0g

32g

14mg

118mg

12g

0g

150

39g

0g

0g

0mg

0mg

36g

0g

336

71g

2g

7g

0mg

3mg

0g

5g

120
3,018

32g
309g

1g
91g

2g
234g

8g
123g

0g
16g

Food

Cal

Carb
s

Fat
s

Protei
n

0mg
0mg
1,144mg 2,524mg

Chol

Sodiu
m

Sug

Fibe
r

July 6, 2016
Fats
Protei
Chol
n
Breakfast
3g
54g
80mg

Food

Cal

Carb
s

Cytosport - 100%
Whey Protein From
Creators of Muscle
Milk - Chocolate, 2
scoop (36g)
Sour Skittles - Sour
Skittles, 0.5 Package

260

6g

100

24g

1g

Trader Joe's - Ground

Turkey, 7.05 oz
Steamed - Carrots, 85
gram
Trader Joe's - Sliced
Sharp Cheddar
Cheese, 2 oz.
Nature's Pride
Premium Harvest 100% Whole Wheat
Hamburger Buns, 1
bun
Kraft Mayo With No
Artificial Flavors Real Mayonnaise, 1
tbsp
First Street - Ketchup,
1.5 tbsp (17g)

300

0g

Lunch
16g
37g

27

6g

0g

220

0g

140

Oroweat - Whole
Wheat Sandwich
Bread, 3 slice
skippy - Creamy, 3
Tbsp
Smuckers - Preserves
- Strawberry, 2 tbsp
(20 grams)
Trader Joe's - Vitamin
D Milk, 8 fluid ounce
Cytosport - 100%
Whey Chocolate
Costco Bag, 1 scoop,
36.3g

Sodium

Sug

Fibe
r

360mg

4g

2g

0mg

8mg

18g

0g

150mg

132mg

0g

0g

1g

0mg

0mg

0g

2g

18g

14g

60mg

360mg

0g

0g

23g

2g

7g

0mg

310mg

3g

4g

90

0g

10g

0g

5mg

70mg

0g

0g

23

6g

0g

0g

0mg

285mg

6g

0g

270

54g

Dinner
3g
12g

0mg

405mg

9g

6g

285

11g

24g

11g

0mg

225mg

5g

3g

100

26g

0g

0g

0mg

0mg

24g

0g

150

11g

8g

8g

35mg

115mg

11g

0g

140

3g

3g

27g

70mg

170mg

3g

1g

Snacks

0g

Muscletech - Phase 8
Strawberry Protein
Powder, 84 g
7-eleven - Diet Coke
Cherry Slurpee, 44
oz.
TOTAL:

320

16g

3g

52g

110mg

250mg

4g

0g

50

24g

0g

0g

0mg

0mg

0g

0g

2,475

210g

91g

223g

510mg

2,690m
g

87g

18g

July 7, 2016
Food

Cal

Carb
s

Chipotle - Cheese, 1
oz
Chipotle - Chicken, 8
oz
Chipotle - CilantroLime White Rice, 4
oz
Chipotle - Sour
Cream, 2 oz
Chipotle - Pinto
Beans, 4 oz
Cytosport - 100%
Whey Protein From
Creators of Muscle
Milk - Chocolate, 2
scoop (36g)
Chipotle Guacamole, 3.5 oz
Chipotle - Fresh
Tomato Salsa, 3.5 oz
Chipotle - Black
Beans, 4 oz

100

Muscletech - Phase 8
Strawberry Protein
Powder, 84 g
Trader Joes Chocolate Chip
Chewy Coated
Granola Bar, 1 bar
TOTAL:

Fats

Chol

Sodium

Sug

Fibe
r

1g

Protei
n
Breakfast
8g
6g

30mg

190mg

0g

0g

360

0g

14g

64g

250mg

620mg

0g

1g

185

34g

4g

4g

0mg

375mg

0g

1g

115

1g

10g

2g

40mg

30mg

2g

0g

115

21g

1g

6g

0mg

300mg

1g

10g

260

6g

3g

54g

80mg

360mg

4g

2g

200

7g

19g

2g

0mg

330mg

1g

5g

20

4g

0g

1g

0mg

500mg

3g

1g

120

22g

1g

7g

0mg

260mg

1g

12g

320

16g

Snacks
3g
52g

110mg

250mg

4g

0g

150

26g

4g

1g

0mg

120mg

14g

1g

1,945

138g

67g

199g

510mg

3,335m
g

30g

33g

July 8, 2016
Fats
Protein
Breakfast
11g
3g

Food

Cal

Carbs

Pop tart - Brown Sugar,

1.5 pastry
Cytosport (Muscle
Milk) - 100% Whey
Protein Isolate &
Concentrate 6 lb Bag
(Costco), 70 g

315

51g

260

6g

3g

Chol

Sodium

Sug

Fiber

0mg

255mg

23g

2g

54g

80mg

300mg

4g

0g

105mg

690mg

0g

0g

Wegmans - Deli Roast

Beef, 6 oz (aprox.4
slices)
Tillamook - Sliced
Swiss Cheese, 1 slice
(28 g)
Van De Kamp's - Sliced
Sourdough Bread, 3
slice
Kraft Mayo With No
Artificial Flavors - Real
Mayonnaise, 1 tbsp

180

0g

Lunch
6g
30g

110

1g

8g

9g

30mg

60mg

0g

0g

210

39g

0g

6g

0mg

405mg

0g

0g

90

0g

10g

0g

5mg

70mg

0g

0g

Chipotle - Cheese, 1 oz
Chipotle - CilantroLime Brown Rice, 4 oz
Chipotle - Pinto Beans,
4 oz
Chipotle - Black Beans,
4 oz
Chipotle - Sour Cream,
2 oz
Chipotle - Chicken, 4 oz
Chipotle - Fajita
Vegetables, 2.5 oz
Chipotle - Fresh Tomato
Salsa, 3.5 oz
Chipotle Mexican Grill
- Chorizo, 4 oz.

100
200

1g
32g

Dinner
8g
6g
7g
4g

30mg
0mg

190mg
165mg

0g
1g

0g
3g

115

21g

1g

6g

0mg

300mg

1g

10g

120

22g

1g

7g

0mg

260mg

1g

12g

115

1g

10g

2g

40mg

30mg

2g

0g

180
20

0g
4g

7g
1g

32g
1g

125mg
0mg

310mg
170mg

0g
2g

1g
1g

20

4g

0g

1g

0mg

500mg

3g

1g

140

4g

7g

15g

65mg

420mg

2g

0g

Cytosport - 100% Whey

Protein From Creators
of Muscle Milk Chocolate, 2 scoop
(36g)

260

6g

Snacks
3g
54g

80mg

360mg

4g

2g

Ballast Point - Fathom

IPA, 8 oz
Alberto's - Carne Asada
French Fries, 0.5 Plate
TOTAL:

140

0g

0g

0g

0mg

0mg

0g

0g

412

53g

29g

26g

0mg

0mg

0g

0g

2,987

245g

112g

256g

560mg

4,485mg

43g

32g

July 9, 2016
Food

Cal

Carb
s

Quaker - Oats, 1 cup

Sugars, brown, 0.15
cup, packed packed
Cytosport (Muscle
Milk) - 100% Whey
Protein Isolate &
Concentrate 6 lb Bag
(Costco), 70 g

300
125

White Rice - White

Rice, 1.5 cup
Japanese - Seaweed
Salad, 1 ounce
Sushimi - Salmon, 1
ounce (per piece)
Generic - Ahi Poke, 1
fluid ounce
Meijer - Imitation
Crab Meat, 1 fluid
ounce
Avocados - Raw, 1
oz(s)
Generic - Masago, 1
tablespoon
Cytosport - 100%
Whey Chocolate
Costco Bag, 2 scoop,
36.3g
Kraft - American, 1
slice
Nature's Own - 100%
Whole Wheat, 13
Grams of Whole
Grain, 2 slice
Mayo - Mayo, 1 tbs
Oscar Meyer - Deli
Fresh Black Forest
Ham 97% Fat Free, 2
oz (56g)
Alcohol - Amf, 36 oz.

Chol

Sodium

Sug

Fiber

54g
32g

Protei
n
Breakfast
6g
10g
0g
0g

0mg
0mg

0mg
9mg

2g
32g

8g
0g

260

6g

3g

54g

80mg

300mg

4g

0g

308

66g

Lunch
0g
2g

0mg

0mg

0g

0g

40

3g

3g

1g

0mg

480mg

1g

1g

41

0g

2g

6g

13mg

13mg

0g

0g

26

0g

0g

5g

10mg

12mg

0g

0g

20

4g

0g

2g

1mg

113mg

1g

0g

45

2g

4g

1g

0mg

2mg

0g

2g

25

2g

1g

3g

35mg

370mg

2g

0g

280

6g

Dinner
5g
54g

140mg

340mg

6g

1g

60

2g

4g

3g

15mg

200mg

1g

0g

120

22g

1g

8g

0mg

220mg

2g

4g

90
50

1g
0g

10g
2g

0g
9g

5mg
30mg

50mg
560mg

0g
0g

0g
0g

Snacks
0g
0g

0mg

427mg

136g

0g

1,317

136g

Fats

Nature's Own - White

Bread, 2 slice
Kraft - American, 2
slice
TOTAL:

120

24g

1g

6g

0mg

190mg

2g

2g

120

4g

8g

6g

30mg

400mg

2g

0g

3,347

364g

50g

170g

359mg

3,686m
g

191g

18g

Since I have been tracking my calories for a few years now, this project was not something new
to me. I have been conscious of my food choices for a very long time now and am aware of my food
habits. However, I have learned that cooking at home not only saves money but aides in eating lower
calorie, lower sodium meals. A good example of this is the meal I had for lunch on July 3 rd. I ate a small
bowl of soup and chicken breast. This supplied me with energy but did not bloat me or cause me to intake
high levels of carbohydrates, fat, and sodium. Going forward, I am going to try to eat at home more often
in an effort to not only save a bit of money, but to also eat less processed foods. Along with this, I am
going to try to cut out the unneeded sugars that I have been eating more frequently. I can do this by not
shopping on an empty stomach and only picking out the best carbohydrate sources available to me. These
would include whole oats, brown rice, and fibrous vegetables.

A perfect menu on any given day would be as follows:

A bowl of oatmeal for breakfast with a banana and a protein shake. This would be followed by
two ounces of almonds a little later in the day. Then, I would have chicken breast, brown rice, and
broccoli for lunch with a piece of fruit of my choice. In between lunch and dinner, I could snack on some
cucumbers or bell peppers and salad dressing. For dinner, I would allow myself to have a little bit of a
heartier meal, perhaps some pork chops with a side of steamed vegetables and sweet potatoes. For dessert,
I would allow myself a small portion of ice cream. This would conclude a healthy day of eating.