DAY

BREAKFA
ST

Monday
Nov. 14

Tuesday
Nov.15

Dinner

Froot
Loops
(120)

Olive
Garden
Tour of
Italy
(1,500)
Grilled
Cheese
(470)
Potato
Chips
(150)
Apple
Juice
(120)
Cheerios
(103)

Cinnamon
Toast
Crunchx2
(268)

Wednesda
y Nov. 16

Thursday
Nov. 17

LUNCH

Chicken
Cesar
Salad
(600)
Pineapple
Juice
(110)
Sausage
McGriddle
(420)
Hash
Brown
(150)
Orange
Juice
(250)

Friday
Nov. 18

SNACK(S TOTAL
)
Caramel
1,906
Frap (286)

Peanut
Butter &
Jelly
Sandwich
(300)

1,308

BBQ
Potato
Chips
(150)
Oreos
(480)

1,443

Ramen
Noodle
Soup
(190)
Raspberry
Tea (90)

McDonald
s French
Fries
(487)

1,587

Cinnamon
Pretzel
(310)

1,990

Saturday
Nov. 19

Broccoli &
Cheese
Soup
(190)

Korean
BBQ
(1,500)
Raspberry
Tea x2
(180)
Steak
with
Potatoes
(550)

Sunday
Nov. 20

Cesear
Salad

Boiling
Crab

Hot
1,196
Cheetos
(170)
Caramel
Frap (286)
Banana
1,342
(98)

(394)
Raspberry
Tea (90)

Mixed
Chocolate
Seafood & Chip
Rice (600) Cookie
(160)

I learned through this project that my eating habits are very bad.
I do not eat an exact three meals a day. It made me think about how I
eat, what I eat, and when I eat. Before this assignment I knew I ate bad
like in fast food and sweets but I did not think I ate extremely horrible
because I hardly ate much. Through this project I also learned the
valuable free apps at my disposable that I have not taken advantage
of. They are very helpful to see if youre staying on task of eating daily
and staying at under or near the calorie intake total for the day. The
app suggested I eat at least 2,000 calories a day but the whole week I
ate under 2,000 calories. This assignment opened my eyes to the
amount of unnecessary calories I am exposing my body too. I also
need to begin eating breakfast daily. Since I do not eat breakfast I get
hungry throughout the day and munch on unhealthy snacks to get me
by until lunch.
I have a few goals for myself. The first being eating breakfast
more often. It is the first most important meal of the day and it is the
starting fuel for the body. This will cut down my snacking before lunch
and dinner. So instead of grabbing a caramel frap (286 calories) I will
grab a banana (98 calories) and Greek yogurt (53 calories) for
breakfast. I also want to drink solely water (0 calories) instead of my
favorite raspberry tea (90 calories). My other goal is to substitute

McDonalds fries (487 calories) for a Kind Dark Chocolate Nuts and Sea
Salt bars (200 calories). My goal is to replace unhealthy calories with
healthier options. I also want to increase my calorie intake by eating
three healthy meals a day while still being able to munch on healthier
snacks.
My menu that includes healthy low calorie meal options was a bit
hard to put together. Through the use of online research though I was
able to generate a healthy menu to get me through a day. This meal
plan is 1,200 calories a day with breakfast, lunch, dinner, and two
snacks. The exact ingredients and how to prepare and make the items I
am about to provide are found at the end of the reflection. This meal
plan includes the consumption of solely water. For breakfast you start
off your day with avocado egg toast, which is 266 calories. This is
followed by a morning snack a few hours later that includes berries and
Greek yogurt with a total of 61 calories. For lunch it is a 341-calorie
meal. It includes 2 cups of ravioli & vegetable soup and a tomato
cheddar cheese toast. This is followed by an afternoon snack that is
93-calories. It is hummus and sliced cucumber. Dinner is 451-calories
and it is salmon and vegetables. I chose meal items I felt like I would
enjoy not just random meals. I am a huge fan of salmon and soups so
this is a menu I want to try.
Menu
Breakfast: Avocado Egg Toast
1 slice whole-grain bread
1/4 medium avocado

 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer
of cooking spray (1-second spray)
Top egg with a pinch of salt and pepper (1/16 tsp. each)
1 clementine
Morning Snack
1/3 cup blueberries
1/4 cup plain non-fat Greek yogurt
Lunch: Ravioli & Vegetable Soup
2 cups Ravioli & Vegetable Soup
1 Tomato-Cheddar Cheese Toast
Afternoon Snack
3 Tbsp. hummus
1 cup sliced cucumber
Dinner: Salmon & Vegetables
4 oz. baked salmon
1 cup roasted Brussels sprouts
1/2 cup brown rice
1 Tbsp. walnuts
Salt and pepper to taste (1/8 tsp. each)
Vinaigrette
Combine 1 1/2 tsp. each olive oil, lemon juice and maple syrup;
season with salt to taste (1/8 tsp.)