Breakfast Lunch Dinner Snack(s) Total

Mon Feb 7 Starbucks’ The Habit’s White rice, 1366

almond Santa Barbara cooked, 0.5
croissant cobb salad cup (102)
(380) (690) 2 boiled egg
(140)
Vegetables,
grilled pan
(54)

Tues Feb 8 avocado toast 1 bowl Fish Chicken 1101

with egg ball with brown rice
(229) veggie soup bowl (455)
1 cup of (167)
Honey oat
latte (250)

Wed Feb 9 peanut butter avocado 1 magnum 1270

banana toast quinoa salad mini classic
(200) with dressing ice cream bar
Iced oat (650) (170)
vanilla latte
(250)

Thurs Feb 10 Butter Egg fried rice Haagen Daaz 950

croissant (220) - Dark
(300) Chocolate Ice
1 cup of cold Cream Bar
brew coffee (280)
with cream
(150)

Fri Feb 11 Everything grilled noodle 1223

bagel (280) chicken jajangmyeon
egg salad breast (90) (483)
(150) with 1 sunkist
cranberry navel orange
wild rice (80)
(140)
 Sat Feb 12 Oatmeal, 1 Spicy Tex Boat noodle Pinkberry’s 1725
cup (150) Mex Tofu (400) plain frozen
with banana Scramble yogurt
(105) and (565) without
peanut butter topping (100)
1 tbsp (95)
chia seed 1
tbsp (60)
1 cup of
Honey oat
latte (250)

Sun Feb 13 Banana (105) Spicy chicken 1 slice pizza 930

Iced oat milk Teriyaki bowl (285)
latte (250) - half ( 290)

Reflection

A ‘menu’ for one day that will include healthy, low-calorie meal options would be

overnight oats with blueberry (346) for breakfast, slow-cooker teriyaki chicken for lunch (196),

and baked salmon with asparagus for dinner (375). From this project, I learned to become more

aware of what I put in my body and how many calories I consume in a day. I used to only have 2

meals per day, but in last week’s discussion I said that I would like to slowly change this habit.

As shown in my documentation of my daily intake, I tried to eat three meals a day, although

there were some days that I skipped a meal. For breakfast, I try to eat foods that are full of fibers

and nutrients that will give me more energy throughout the day. However, sometimes when I

have an early class, I don’t really have time to make breakfast, so I buy a croissant or anything

that is easy to just grab and go. After completing this assignment, I realized that my daily calorie

intake is lower than the recommended daily calorie intake of 2,000 calories a day for women.

Honestly, I used to only pay attention to the numbers on the scale, instead of how my body feels

which is more important. So, this experience helps me realize that I need to start paying
attention to what I put in my body and listen to what it needs. There was a day where I felt like

eating, so I ate a bunch of foods, and my calorie intake was higher than other days. I think that

exercising will help balance my diet. I have always found an excuse to never work out or

exercise because of school. I think that going out for a short walk and to get fresh air will really

benefit me for my health, mentally and physically. My 3 nutrients goals are to include fruits and

vegetables in my meal plan whenever I could, even if it is a small amount; to substitute oat milk

(120) with unsweetened vanilla almond milk (30) because it has less calories; and to substitute

white rice with brown rice because it is healthier, as it contains more fibers and nutrients.