Project 2: Calorie Intake

Day

Breakfast

Lunch

Dinner

Snack(s)

Tota
l

First
July092016

Coffe,Brewed (2)
Rice krispies treats
Orginal (90)

Chicken breast ,
skinless coocked
(374)
Yogurt ,Greek (130)

Green Tea (0)

Water , Tap (0)
Fresh mixed
Fruit (4)

1117

Secon
d
July102016
Third
July112016

Egg fired large

(180)
Tea Regular (55)
Jam Strawberry
(50)
Oatmeal (177)
Coffee with skim
milk no suger (13)

Tea, green (0)

Water , tap (0)
Fresh mixed
fruit (4)

1099

Fresh mixed
fruit (105)

855

Fourth
July122016

Oatmeal (177)
Coffee with skim
milk no suger (13)

Hamburger
whopper (650)
Water , tap (0)
Salad, field greens
(40)
Pastrami (82)
Salad Greens (40)
Avocado (322)
Soda coca-cola
(97)
Pizza , Pepperoni
(280)
Soda coca cola (97)
Mashroon soup
(320)

Fish,
Salmon
(155)
Green Salad
(40)
Avocado
(322)
Salad
ceaser
(120)
Water , tap
(0)
Salad leaf &
romaine
(19)
Water , tap
(0)
Chicken
breast (140)
Salad
Greens (40)

Water, tap
Coockies (90)
Tea regular
(55)

121
2

Fifth
July132016

Egg fired large

(180)
Tea Regular (55)

Pasta Macaroni
(335)
Water , tap (0)

Coffee , brewed
(2)
Fresh mixed
fruit (105)

893

SixthJuly142016

Bread , wheat (67)

Jam red raspberry
(50)
Tea Regular (55)

Beef kabab (360)

Salad Greens (40)
Water , tap (0)

Salad
ceaser
(120)
Water , tap
(0)
Juice green
(96)
Chicken hot
wings (660)
Soda cocacola (97)

Fresh mixed
fruit (105)

143
4

Sevent
h
July152016

Bread , wheat (67)

Butter , unsalted
(102)
Cream Cheese
(50)
Tea Regular (55)

Shish chicken
kabab(420)
Salad Greens (40)
Water , tap (0)

Taco fish ,
soft (540)
Water, tap
(0)
Avocado
(322)

Fresh mixed
fruit (105)

170
1

Total calories in 7 days: 8311

Base on the one week calories analysis table, I eat more fatty
food. So I need to change my diet and make a menu that includes less
fatty foods and more healthy and low calorie foods. Therefore, I have
prepared the following one-day menu that demonstrates the difference
between healthy (less calorie) and less healthy (more calorie) foods.

Day

Breakfast

Lunch

Dinner

Snack(
s)

Tota
l

One day
healthy and
low calories
menu

Milk 1% fat
With vitamin A
& D (102)
Oatmeal Plain
(152)

Chicken breast,
skinless cooked
(140)
Salad (40)
Water, tap (0)

Fish
salmon
wild
cooked
(275)
Water (0)

Fresh
mixed fruit
(105)

814

The following table shows my Nutrition per day base on the one-day
healthy, low-calorie menu:
Fat
Saturated Fat
Cholesterol
Sodium
Carbohydrates
Fiber
Sugars
Protein

20.4g
4.7g
191.5mg
389.5mg
74.3g
11g
27.6g
82.9g

22.6%

36.6%
40.8%

Base on my table above, I am eating less fatty food and

healthier. I am eating more protein than fat and carbohydrate. And the
total calorie is 814 that are way lower than my customized goal. So
base on this menu I can lose more weight in a week. For example, I
substituted the soda Coca-Cola (97) for a tap water (0) as well as shish

chicken kabab (420) for a chicken breast (140), therefore I deducted

(377) calories form my daily food portion and I eat more healthy.