Project 2: Calorie Intake

Day Breakfast Lunch Dinner Snack(s) Total

Two Hot dog (150) Rib Eye steak
scrambled (300)
eggs (140) French fries
(120) Mash
Two slices of potatoes
bacon (110) Coke (140) (150)
Monday, April Granola bar
13 Two pork Sweet corn (140) 1770
sausage links (100)
(120)
Water (0)
Hash brown
(150)

Whole milk
(150)
Two 2 Fajitas Atlantic
scrambled w/Chicken & salmon (280)
eggs (140) Vegetables
(705) White rice
Two slices of (205)
Tuesday, April bacon (110) Strawberry N/A 1865
14 banana Broccoli (35)
Slice of ham smoothie
(60) (150) Lemonade
(70)
Orange juice
(110)
Two Big Mac (550) Mahi mahi
scrambled (130)
eggs (140) Small fries
(185) Brussel
Two slices of sprouts (45)
Wednesday, bacon (110) Vanilla N/A 1980
April 15 McCafé Shake Water (0)
Whole milk (670)
(150)

Two Pepperoni Rotisserie

 scrambled pizza (620) chicken (170)
eggs (140)
Thursday, April Coke (140) Sweet corn Doritos
16 Orange slices (100) chips (150) 1750
(130)
Mash
Whole milk potatoes
(150) (150)
Breakfast Beef pot roast Prime rib
burrito (445) (210) (450)

Orange juice White rice Baked potato Granola bar

Friday, April 17 (110) (205) (135) (140) 1695

Water (0) Water (0)

Two Chick-fil-a Dungeness

scrambled sandwich crab (140)
eggs (140) (440)
Corn on the
Two slices of Vanilla shake cob (70) Banana
Saturday, April bacon (110) (500) (105) 1925
18 Water (0)
Two pork Small waffle
sausage links fries (300)
(120)

Water (0)
Frosted flakes In-N-Out Chilean sea
cereal (130) double double bass (125)
(670)
Cappuccino White rice
w/Whole Milk French fries (205)
Sunday, April (70) (395)
19 Water (0) Banana 2280
Vanilla shake (105)
(580)
Healthy, low calorie meal options

Breakfast Lunch Dinner Snack(s) Total

Turkey Chicken &
sandwich black bean
Ensure Plus (320) burrito bowl Greek yogurt
(350) (430) W/strawberries,
Avocado blueberries,
Oatmeal (160) Cream of granola (265) 2550
(150) broccoli soup
Organic (190) Small apple &
Banana (105) edamame peanut butter
(170) Orange juice dip (150)
(110)
Whole milk
(150)

After doing this project, I learned that I am consuming less calories than what would be

recommended for me to maintain a healthy weight (2500). I realized my diet would consist of

eating mostly meat, seafood and rice to get the bulk of my calories for the day. During

quarantine, I developed a better habit of eating higher calorie foods while trying to eat larger-

than-normal portions during my meals. However, I would normally eat a lot less during a regular

school week if classes were still taught face-to-face on campus. Truthfully, I was never aware of

how many calories are in the foods I eat because I have always prioritized other responsibilities

in my life such as schoolwork and family. I would occasionally skip meals from time to time and

would resort to eating a lot of junk food that are quick and easy to prepare. Overall, this project

was a good experience for me because it helped me realize what I need to do better in order to

accomplish one of my main goals in my personal prescription paper, which was to gain more

weight. The experience has enabled me to reevaluate my current lifestyle and make positive

changes in my life going forward. For my first nutrition goal, I will start to incorporate salad into

my meals for at least 5 days a week because I am lacking a lot of greens in my regular diet. I will
include different types of lettuce and add tomatoes, avocado, garbanzo beans, raisins, and

sunflower seeds to my salads while using dressings made with heart-healthy oils, such as canola

or olive oil. In addition, I will include some chopped nuts and lean meats to add extra protein and

calories as well. My second goal would be to snack more often in between each meal because it

is an important part of a successful weight gain. I will try snacks such as fruit wafers, graham

crackers, dried fruits, trail mix, vegetables dipped in salad dressing, and nuts. My third goal

would be to eat more foods that are good sources of calcium because it is an essential mineral

needed to build strong bones and to keep them strong throughout my life. I plan on

accomplishing this by including more dairy products or dairy alternatives in my diet, such as

soya drinks along with kale and turnip greens.