Sarah Mota

HED 44
Professor Moore
27 November 2016
Project #2 Calorie Intake

Day
Breakfast
Sun
1 fried egg
November 20 (90)
2 fried egg
whites (86)
Turkey breast
sandwich
meat
Butterball
(30)
Mon
Orowheat
November 21 country
potato bread
slice (100)
2 tbsp of PB2
(45)
5
strawberries
(40)
Tues
Mcdonalds
November 22 egg white
delight (250)

Lunch
Progresso
soup (70)
Crystal light
fruit punch
packet (0)

Dinner
4 chicken soft
tacos (740)

Subway
turkey breast
6 inch (280)
Subway
chicken
noodle soup
(100)

Wendys
ultimate
chicken grill
sandwhich
(403)
Canada Dry
(0)

968

Homemade
Taco Bell
Tacos 2 each
(350)
Progresso
(70)
Canada dry
(0)

Progresso (70)

670

Wed
Orowheat
November 23 country
potato bread
slice (100)
2 tbsp of PB2
(45)
1 banana
(105)
Thurs
Premier
Baked turkey
November 24 chocolate
wing (157)
protein shake Stuffing mix

Left over
homemade
tacos (250)

2 slices of
pumpkin pie
(646)

Snack(s)

34 pieces of
Baked Hot
Cheetos (1
30)

Total
1,016

655

1,173

(160)

(110)
Mashed
Potatoes(100
)
Friday
Orowheat
Turkey cuts
November 25 country
(157)
potato bread Stuffing mix
slice (100)
(110)
2 tbsp of PB2 Mashed
(45)
Potatoes(100
5
)
strawberries
(40)
Saturday
1 fried egg
November 26 (90)
2 fried egg
whites (86)
Turkey breast
sandwich
meat
Butterball
(30)

Turkey wing
(157)
3 dinner rolls
(261)

Chipotle bowl
(1,590)

885

Hot
Chocolate
(160)

1,956

As much as I try to stick to a low-calorie meal week my week always ends with me
eating terribly, this assignment really helped me realize what exactly I was putting in my
stomach. I realized that some days I was not eating enough, and some days I was eating too
much. As my week went by I started good and was doing well with calories, then I was not
eating enough and by the end of the week I was eating too much. I needed to take a step back and
plan a low-calorie day. For a low-calorie day, Breakfast would be 2 egg whites with light low
calorie oil, mixed together with lots of spinach and if I want toast I can add low-calorie wheat
bread. Another option is smoothies, they vary and can be mixed in with different fruits and
vegetables. My favorite is a peanut butter and banana smoothie, which includes one banana, two
tablespoons of light peanut butter and a cup of ice and soy milk. Lastly, another breakfast option

is simply granola with yogurt, a great low-calorie substitution is greek yogurt. Fruit may be
added to add even more flavor and fullness.
For lunch, there are many options to use from, I have listed three. First, is the simple
turkey meat sandwich a great way to reduce calories is using whole wheat bread and eliminate
calories by not overloading on cheese, sugary drinks, and potato chips. Turkey sandwich can
include two slices of bread, turkey meat, one slice of low-calorie cheese, lettuce, tomato, and
light mayo, and light mustard. Instead of sugar drinks opt for water or 0 calorie packets, and
instead of chips opt for veggies or baked chips. Another option is, salad, a great way to make it
less boring is adding lots of veggies and great tasting dressing. Lastly, another low-calorie lunch
is a wrap. It could be a veggie wrap or turkey wrap, but by using less carbs the less calories it
will be.
For dinner, I chose three options, one is a healthy burger, low-calorie pasta, and soup.
Healthy burgers are easy to prepare, because all you need is less bread and less cheese. By
substituting the buns for lettuce, and adding no cheese, with light ketchup, it will become a better
tasting healthy burger. For pasta to be low-calorie, it needs to be light sauce/dressing and whole
wheat pasta, a great pasta with protein could be by adding shrimp. My last option for a low-cal
dinner is soup, it is my favorite thing to eat. Soup can be extremely fulfilling and low-calorie by
using clear broth and lots of veggies.
Three nutrition goals I have set or myself to achieve, is eating more healthy low-calorie
meals, counting my calories, and choosing to say no more to high-calorie meals. I have chosen
these because they seem easy enough to me to not forget, and I feel I can achieve them easily if I
stick to them. The most important goal to me is counting calories, because it seems more than

that to me, it is showing me what exactly I am putting inside my body and showing the negative
effects of it.