Food Table

Day

Breakfast

Mon/
April 6

Orange-(140)
Banana(50)
Doughnut
hole- (52)

Tues/
April 7

Medium
banana (100)
7
Strawberries(42)

Wed/
April 8

Honey
Bunches of
Oats
2/7 cup-(49)
Medium
Banana-(88)

Thur/
April 9

1/10 Oatmeal
Squares
Cinnamon (26)
Medium
Banana(100)
6
Strawberries(36)

Fri/
April 10

Medium
Banana-(100)

Lunch

Dinner
1 cup Bean
Sweet
Sprouts- (62)
Potato- (40)
Galbi(Korean
Egg
marinated
Whites(hard
meat)-(155)
boiled egg) Cheese
(17)
bread-(80)
Southwest
Chicken
Quesadilla (267)
Small
Multigrain
orange- (53)
crackers
Fried Tofu (4 (Trader Joes)
pieces)- (141) 9 crackers(96)
Jalapeno
Greek Yogurt
Dip -(50)
Steamed
Vegetable
AvocadoDumpling
(98)
(2)- (70)
32g Hard
Steamed
Boiled Egg
Shrimp
Whites- (32)
dumplings
(3)-(123)
1 cup apples(65)
cup Grapes
Green
Seedless-(39)
1 cup
spinach-(7)

Snack(s)

Total

Honey Whole
Wheat
Pretzel Sticks 629
(5 sticks)(33)

Honey Whole
Wheat
Pretzel Sticks
(5 sticks)(33)
807
Cilantro &
Chive Yogurt
Dip (1 tbsp)(25)

Orange-(140)

600

Sushi
1 Organic
Rainbow
Pops(lollipop
Roll (8
s)- (23)
pieces)- (476)

772

1 cup apples(65)
cup Grapes
2 TacosGreen
(548)
Seedless-(39)
1 cup
spinach-(7)
12.5

Medium
Orange- (88)

847

April 9

Banana(100)
6
Strawberries(36)

Fri/
April 10

Medium
Banana-(100)

Sat/
April 11

Turkey
Sandwich on
Roll- (337)

Sun/
April 12

Special K
with
strawberries
1 cup-(110)

Seedless-(39)
1 cup
spinach-(7)

Pops(lollipop
Roll (8
s)- (23)
pieces)- (476)

1 cup apples(65)
cup Grapes
2 TacosGreen
(548)
Seedless-(39)
1 cup
spinach-(7)
12.5
Multigrain
CrackersCalifornia
(134)
Hand Roll(1tbsp)
(117)
Cilantro and
Chive Yogurt
Dip-(25)
Cheese
Quesadilla(390)

Pizza Rev
Cheese Pizza
-(79)

772

Medium
Orange- (88)

847

Egg Whites
(1 hard
boiled egg) (17)

630

Milk Tea
Boba-(320)

899

Reflection
The menu that I have created consists of breakfast, lunch, dinner as well as snacks with healthy
alternatives. For Breakfast, a healthy low-calorie meal that could be consumed would be
oatmeal. Oatmeal makes you feel full so it would prevent you from being more hungry. With the
oatmeal, half an apple could be consumed as well. For lunch, the other half of the apple could be
consumed, and a salad with low-fat vinaigrette dressing, or no dressing at all could be eaten. I
would add grilled chicken to this meal, to add some protein and savor to the meal. For dinner,
baked salmon with lightly seasoned steamed broccoli as well as grilled onions could be
consumed. Baked salmon is healthy because of the omega 3 contained inside, and broccoli has
very few calories but keeps you full.
I learned from this project, that I personally, do not consume that many calories compared
to the average person. I do believe my diet has improved since the years before, but I do think I
need to eat more and healthily as well.
One of the 3 nutrition goals I set for myself would be to always get the reduced-fat, or
low-fat option when it comes to dairy. The calorie difference is significant and it tastes almost
the same. If I were to make myself a cheese quesadilla, instead of the 104 calorie option of a
cheese slice I could use the low fat option which has 38 calories. The second goal would be
instead of a 340 calorie milk tea boba drink, always drink water which has no calories at all. The
only reason Im drinking milk tea is because I am thirsty, but if I drink water, it would fulfill my
thirst. My third goal would be to avoid eating anything fried. I have noticed that all fried foods

add on that many more calories, and so having something grilled or baked is the best option. The
batter from the fried food is an excessive amount of oil and calories.