Day Breakfast Lunch Dinner Snack(s) Total

Thursday
June 26
- 2 slices of
Homemad
e
Multirain
!rench
Toast
- " cu# of
$hole milk
- 2 carne
asada tacos
- " %oke can
- " rilled
chicken
&reast $ith
steamed
rice
-2 cu#s of
$ater
-" cu# of
mano
-" &anana
"'()*
!riday
June 2*
-" cu# of
%orn
!lakes
-" cu# of
$hole milk
-" &acon
&ar&ecue
a+ocado
cheese&ure
r
- " %oke can
-2 slices of
cheese
#i,,a
-2 cu#s of
$ater
-" &anana "'6*2
Saturday
June 2-
-" cu# of
%orn
!lakes
-" cu# of
$hole milk
-" carne
asada &urrito
- " %oke can
-" Bi Mac
from
McDonald.s
-2 cu#s of
$ater
-" #ear "'*-6
Sunday
June 2/
-" cu# of
Tri0 cereal
-" cu# of
$hole milk
-" carne
asada &urrito
-1enti 2ced
3assion Tea
Lemonade
S$eetened
-" chicken
&o$l from
%hi#otle
-2 cu#s of
$ater
-2 a##les "'*4)
Monday
June 45
- " cu# of
Tri0 cereal
- " cu# of
$hole milk
- " 67reen
Machine8
9aked Juice
-4 chicken
ta:uitos
-2 cu#s of
$ater
-" cu# of
$atermelon
*/6
Tuesday
July "
- " cu# of
$hole milk
- " (6o,)
steak $ith
fries
-" %oke can
-%arne
asada $ith
uacamole'
rice' &eans'
tortillas'
and corn
-" #iece of
6tres
leches8
cake for
my
&irthday;
-" &a of
3eanut
M<Ms
2'"/)
=ednesday
July 2
- " cu# of
%orn
!lakes
-" cu# of
$hole milk
-2 cheese
#u#usas
-" %oke can
-" chicken
&o$l from
%hi#otle
-2 cu#s of
$ater
-" cu# of
&a&y
carrots
"'425
Thursday
July 4
-" si0-inch
e' ham
and cheese
sand$ich
on
>at&read
$ith
+eies
(9o
dressin)
- - o, of
$ater
-" cantina
&o$l from
Taco Bell
-2 cu#s of
$ater
-2 slices of
cheese
#i,,a from
3i,,a Hut
-2 cu#s of
$ater
-4
chocolate
chi#
cookies
2'525
2 learned a lot from loin in my calories for a $eek? 2 learned
that 2 am not consistent and 2 mostly eat fast food or food hih in
calories? 2f 2 continue to eat like this' 2 $ill ain more $eiht as it is?
Luckily' the ne0t t$o $eeks 2 $ill ha+e +acation from $ork and $ill &e
a$ay from fast food chains and the &ad in>uences at $ork?
The calories that 2 intake +ary from a lo$ */6 calories to an
astoundin 2'"/) calories? 2 ha+e learned that 2 need to $ork on
#re#arin my lunch and stayin a$ay from fast food? 2 also need to
sto# drinkin %oca %ola and re#lace it $ith $ater or @uice? %oke cans do
not #ro+ide any nutritional +alue and ha+e a lot of calories? 2 also
learned that 2 should incor#orate more $alkin' and make an eAort to
e0ercise and &urn calories? 2 need to e0ercise in order to &eneBt from it
and #ro+ide a loner' healthier life for myself?
Three nutritional oals 2 $ill set are as follo$sC 2 $ill re#lace each
%oca %ola (%oke) can $ith $ater or @uice? 2 $ill re#lace all the fast food
choices $ith healthy homemade o#tions that $ill sa+e me money and
calories? 2 $ill also ha+e a &ier &reakfast' medium lunch' and a small
dinner $ith a lot of fruits and +eeta&les? 2 also need to e0ercise more
so 2 $ill sto# ainin $eiht and lose $eiht instead?
2 desined a menu for one day that $ill include healthy' lo$-
calorie meal o#tions? !or &reakfast' !rench toast $ith 7inered
D##lesauce $ith " cu# of $hole milk? D snack &efore lunch $ill &e "
cu# of unsalted cashe$s? !or lunch' 2 added a cris#y #each chicken
salad and to drink t$o cu#s of $ater? D snack &et$een lunch and
dinner $ill &e a cu# of fresh stra$&erries? !or dinner' 2 added a #e##er-
ru&&ed rilled steak $ith carameli,ed onions' side of +eeta&les' and
to drinkC more cu#s of $ater? Ene $ay to meet my oals is to look u#
reci#es and Bnd more $ays to cook certain #roducts? 2 found most of
my #roducts for my healthy menu on $$$?&ettycrocker?com? The total
calories for my meal $ould &e "'65-?