Ricardo Lemus

HED 044
2/4/2018
Coach Moore
Project 2: Calorie Intake Final

Wednesday 1/24
Breakfast: Cheese Danish(266), Yogurt(170), Milk(130), OJ(110)
Lunch: Spaghetti(969), Caesar Salad(330), Ginger Ale(92)
Dinner: Fish Tilapia(145), Quinoa(14), Mixed Vegetables(110)
Snacks: Water(0)
Total: 2,336
Thursday 1/25
Breakfast: Scrambled Eggs(80), Bacon(96), English Muffin(120), Cream Cheese(51), OJ(110)
Lunch: Tuna Melt Sandwich on Wheat(829), Lemonade(60)
Dinner: Chicken(193), Rice(242), Beans(245), Cranberry Juice(140)
Snacks: Water(0)
Total: 2,166
Friday 1/26
Breakfast: Vegetable Omelet(659), Avocado(272), OJ(110), Milk(130)
Lunch: Ham & Cheese Croissant(330), Fresh Fruit(125), Apple Juice(101)
Dinner: Steak(50), Mash Potatoes(237), Green Beans(44)
Snacks: Water(0)
Total: 2,058
Saturday 1/27
Breakfast: Special K Cereal(161), Milk(130), Orange(62)
Lunch: Grilled Chicken Salad(600), Lemonade(60)
Dinner: Pepperoni Pizza(840), Buffalo Wings(400), Coke(88)
Snacks: Water(0)
Total: 2,341
Sunday 1/28
Breakfast: Scrambled Egg(80), Bacon(96), Pancake(220), Milk(130)
Lunch: Pork Loin(204), Rice(242), Asparagus(5), Lemonade(60)
Dinner: Shrimp Ceviche(100), Fruit Punch(15)
Snacks: Water(0)
Total: 1,152
Monday 1/29
Breakfast: 2 Eggs Over Medium(155), Pancake(220), Avocado(272), Milk(130)
Lunch: Peanut Butter & Jelly Sandwich(210), Fresh Fruit(125), Milk(130)
Dinner: Cheese Burger(479), Fries(395), Sprite(90)
Snacks: Water(0)
Total: 2,206
Tuesday 1/30
Breakfast: Oatmeal(10), Milk(130), OJ(110), Banana(48)
Lunch: Chicken Sandwich(510), Fries(395), Coke(88)
Dinner: Hard Shelled Beef Tacos(510), Fruit Punch(15)
Snacks: Water(0)
Total: 1,816
Wednesday 1/31
Breakfast: Scrambled Eggs(60), Wheat Toast(75), Milk(130), OJ(110)
Lunch: Enchiladas(760), Rice(242), Beans(245), Lemonade(60)
Dinner: Shrimp Pasta(659), Lemonade(60)
Snacks: Water(0)
Total: 2,401
Creating a menu that would be low calorie and healthy would be one cutting out the

bread, the fast food meals, and less fried stuff. For example keeping fresh fruits and

vegetables in there, also adding some foods cooked with natural oils not using butter or

products that make my food greasy. Some other key additions I would add would be

baked fish or grilled chicken as a healthy source of proteins. Last but not least, I would

cut out the sugary juices and sodas. Trade those drinks out for water, milk or naturally

made fruit juices etc.

What I learned about from this project is that my calorie intake is very inconsistent,

because one day it’ll be really high the next day its moderate. What does concern me is

the days my calorie intake has been high. I need to work on the consistency and

bringing it down a bit for the good of my health. I cannot keep eating unhealthy foods or

else it will catch up to me in the long run. I also need to exercising daily to burn those

additional calories that I do not need building up in my body. This project has taught me

to eat smarter and always make the better choices when it comes up to food, I can even

apply that to life as well.

3 nutritional goals for me to set that will be easy for me to reach are watching out for the

calories on foods before I consume them. Try to reduce the times I eat fast foods or

desserts. Eat More greens and fruits It’ll give me energy to continue on with the rest of

the day. Those 3 goals I set can be worked on and achieved if I put the time and effort

towards it all.