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Joana Alvarez

CALORIE INTAKE

DAY BREAKFAST LUNCH DINNER SNACKS WATER TOTAL
CALORIES

Monday
Jun. 23
Apple and
cinnamon
Instant
Oatmeal(160)
Ham and
cheese
sandwich(270)

Ham and
cheese
sandwich(270)
Fresh
Pineapples
fruit(50)
6 cups 750
Tuesday
Jun. 24
Apple and
cinnamon
Instant
oatmeal(130)
Mexican soup
rice (191)
Carne
Asada(183) w/
steam
Mexican soup
rice(191))
Flaming Hot
Cheetos(160)
5 cups 855

Wednesday
Jun. 25

Huevo a la
Mexicana(176)
w/ 12 grain
bread(200)
2 Tacos de
lengua(768), 2
2 Tacos de
cabeza(768)
and 1 cup of
Agua de
Horchata(261)
4 cups

2209

Thursday
Jun. 26
Strawberry and
cream Instant
oatmeal(130)
and 4 Aunt
Jemima mini
pancakes(180)
Baked pieces
of baked
breakfast
potato(400)
Bisteces a la
Mexicana(242)
with 12 grain
bread(100)
Fresh cut
pineapples
fruit(100)
cup of
Pistachios(170)
5 cups 1322
Friday Jun.
27
Banana bread
Instant
oatmeal(160)
Teriyaki
chicken,
steamed
white rice,
steamed
veggies(489)
and medium
coke(161)
1 Chile
rellenos(187)
and 1 torta de
papa(150)
Flaming Hot
Cheetos(160)
6 cups 1307
Saturday
Jun. 28
Homemade
banana
milkshake(89)
2 Empanadas
de carne(398)
3 Empanadas
de carne(597)
2 Chile
rellenos(450)
5 cups 1534
Sunday
Jun. 29
Scrambled
eggs with Lean
pork
sausages(91)
and 1 beef
empanadas(74)
Carne
asada(183)
with Mexican
rice(191) and
grilled
corn(165)
Mexican corn
on the
cob(165)
6 cups 869
Menu for one day:
DAY BREAKFAST LUNCH DINNER SNACKS WATER TOTAL
Monday
OR
ANYDAY
Quaker
instant
oatmeal
Original
flavor w/
added fresh
fruits
OR
Kelloggs
Cornflakes w/
slices of fresh
fruit bananas
Ham,
cheese,
lettuce,
tomato
sandwich
OR
Fresh salad
with cherry
tomatoes,
parmesan
cheese, and
small pieces
of grilled
chicken
Brown
steamed
rice, with
grilled
chicken, and
steamed
vegetables
OR
Green bell
peppers
filled with
cheese and
potato
(Chile
relleno)
Baby carrots
with peanut
butter

OR
Fruit salad
8 cups or
more
952




661

For my one Menu I chose to give two options for each meal/other. I noticed in the blue chart I ate a
lot of oatmeal for breakfast, since I really do love eating oatmeal I decided to write it in my menu,
except this time I chose the Original Quaker(100c.) flavor which is a lot healthier because It has no
added sugar and settled it with natural sugar which would be fresh fruits, personally I would go with
strawberries(4c.). My second option was Kelloggs cornflakes(100c.) with added banana(105c.) slices.
For Lunch I chose homemade Ham and cheese with lettuce and tomato sandwich(220c.), Im not a fan of
mayo at all so it made it pretty easy. My second option for lunch was a fresh salad with cherry
tomatoes, parmesan cheese and small pieces of grilled chicken(177c.). Finally for dinner I chose brown
steamed rice(200c.) since it is a lot healthier than regular white rice, with grilled chicken(200c.) and
steamed vegetables(32c.). My second option for dinner is Green bell peppers(24c.) filled with parmesan
cheese(22c.) and potato(163c.) Im a big snack person so I decided to throw in healthy choices for those
too. I went with baby carrots(8c.) with peanut butter(188c.) dipping sauce. My second option is a regular
fresh fruit salad(70c.). I always thought I dranked a lot of water, but I realized I didnt so for my menu I
decided to go with 8 cups of water or more.
In this project I learned many useful things that could help me out becoming healthier in my nutrition
area. It has really opened my eyes on how much more I need to work on my diet, some days I eat too
little carbs other days I eat too much, I think it is mostly because when I skip a meal I tend to add it on to
either breakfast or lunch which makes me eat more portions then Im supposed to. I will definitely keep
logging in my calories to keep track of what I am consuming. I really enjoyed this project because it
made me realize what I am feeding myself and family members. A couple of goals I have will to better
my diet is drink a lot more water! I usually have a cup of water next to me, except I dont keep track of
how much I drink. In order to accomplish this goal I will carry a large water bottle around and take it
everywhere with me. Another goal will be to pick healthier snacks. I believe this goal will be easy
because the snack I wrote down on my Menu sound delicious! So I will definitely give them a try.