Date Breakfast Lunch Dinner Snacks/beverages Total cal

Wednesday 9-
17
2 Scrambled
Eggs (140)
String Cheese
(80)
Sauted
Spinach (41)
Asian Style
Chicken Salad
(210)

Barbequed
Salmon Fillet
(140)
Bulgar wheat
salad (134)
Watermelon (46)
Extreme mocha
ice blended NSA
Coffee bean (120)
Gingerberry
kombucha (70)
981
Thursday 9-18 2 scrambled
eggs (140)
String Cheese
(80)
Sauted
spinach (41)
Sauted
mushrooms
(34)
Salmon fillet
(140)
Bulgar wheat
salad (134)
Whole wheat
spaghetti
(174)
Spaghetti
sauce with
ground turkey
(141)
884
Friday 9-19 1 large
grapefruit
(106)
2 classic tacos
Del Taco (400)
Ground bison
and veggie stir
fry ( 433)
3 glasses of
merlot (360)
1,299
Saturday 9-20 1 large
grapefruit
(106)
N/A Chicken
noodle soup
2 servings
(120)
Orange juice 2
servings (220)
Hot tea (0)
446
Sunday 9-21 1 large
grapefruit
(106)
Chicken
noodle soup 1
serving
(60)
Chicken
noodle soup 2
servings (120)
Orange juice 2
servings (220)
Hot tea (0)
506
Monday 9-22 1 large
grapefruit
(106)
2 slices of
Ezekiel bread
with natural
peanut butter
(560) 2 cups of
grapes
N/A Hot tea (0) 789
Tuesday 9-23 1 large
grapefruit
I can of
chicken
noodle soup
(180)
Madagascar
vanilla almond
KIND bar (210)
N/A Hot tea (0) 496




This was an interesting project to learn from for me because I was sick. I found that I dont eat very
many calories when I am sick which is not surprising. On Wednesday I was fine and this is what a normal
day looks like for me when I am not working. I ate a good breakfast, lunch, and dinner with a couple of
beverages that I dont drink on a normal basis. Thursday was the first day I began to feel sick. I ate
normal foods but I ate very small portions because my appetite could not handle eating a lot of food.
On Friday I really didnt feel well. I was planning on going to Disneyland where I would have had
breakfast at home and I would have packed snacks and a lunch. Unfortunately that did not happen so I
spent my day at home. My boyfriend wanted Del Taco so I had a couple of tacos that I regretted
immediately. Wine is great but it really does add on the empty calories. With all the empty calories I
had on Friday, I felt worse on Saturday. This is where I noticed that I dont consume very many calories
at all. I ate a grapefruit for breakfast every day hoping that the vitamin C would help boost my immune
system and I ate chicken noodle soup and drank a lot of tea. This lasted up until this last Friday 9/26. I
only did the chart for the 7 days, but I track my calories daily regardless.
From tracking my calories I have found that sometimes I give into other peoples desires to easily. I
prefer making all of my food at home so that I know exactly what I am eating and it is already pre-
planned. But when you are hanging out with friends, significant others, or family members who enjoy
going out frequently it is difficult for me to stand my ground and say no. Using myfitnesspal makes it
easier to see what it is that I am consuming and what the calorie content is when eating out but I still
prefer not to do it at all.
My healthy, low-calorie menu:
Breakfast- 2 scambled eggs with spinach, bell pepper, and mushrooms, seasoned with Mrs. Dash. Black
coffee (270cal)
Snack- Banana (105cal)
Lunch- mixed baby greens with cucumber, tomato, bell pepper, and grilled chicken salad. Balsamic
vinegar and olive oil (311cal)
Snack- Kind Bar (200cal)
Dinner- Turkey patty, quinoa, baby green salad (437cal)
Total for the day 1,218 calories

My nutritional goals for myself are to consume less fat, cholesterol, and eat more fiber. Based on my
menu which is what my diet normally looks like, I consume too much fat and cholesterol. And I do not
get enough fiber.