Day

Breakfast

Sunday
11/16/14

Sweetened
iced coffee w/
soy (180)

Monday
11/17/14

Tuesday
11/18/14

Wednesday
11/19/14

Thursday
11/20/14

Lunch

Popcorn
Chicken (95)
Spinach Salad
w/ balsamic
vinaigrette (39)
Bottled water
(0)
Vanilla latte w/ Chicken
soy (220)
taquitos (370)
Creamy
cilantro
dressing (95)
Bottled water
(0)
Granola Bar
Broccoli beef
(150)
(120)
String bean
chicken (80)
Steamed rice
(266)
Chow mien
(343)
Iced coffee
6 inch turkey
sweetened w/
sandwich on
soy (180)
wheat w/
Swiss cheese,
veggies, no
dressing (330)

Iced coffee,
sweetened w/
soy (180)

Chicken
tortilla roll
(400)

Dinner

Snack(s)

Total

Grilled chicken
tortilla
rolls(800)
Creamy
cilantro
dressing (190)
Coke (140)
Avocado on
pita bread w/
crumbled
queso fresco
(410)

1,444

Vanilla latte
(120)
Coke (140)
Chocolate chip
cookie (320)

Fried Zucchini
(330)

Vanilla latte w/ 1,719

soy (220)

1, 675

Chocolate chip
cookie (210)

Iced peach
green tea
lemonade
(190)
String bean
chicken (80)
Chow mien
(147)
Fried zucchini
(99)
Chicken
tortilla roll
(400)
Vanilla latte
w/soy (220)

Chocolate chip
cookie (210)

1,236

Cola (100)

1,300

Friday
11/21/14

Saturday
11/22/14

Sunday
11/23/14

Everything
bagel w/ cream
cheese (270)
Vanilla latte w/
soy (220)
Multi grain
bagel (290)
Iced coffee
sweetened w/
soy (180)

Iced coffee
sweetened
w/soy
(180)

Turkey,
avocado,
bacon club
sandwich on
sourdough
(510)
Coke (140)
Asiago cheese
pretzel (360)

Chicken and
avocado
burrito
(950)

Bottled water
(0)

1,440

French toast
w/syrup (200)

Bottled waters
(0)

1,320

TBD

540 before
dinner/snacks

This project allowed me to recognize the lack of routine in meal consumption. I realize
that there are times where I go the entire day without eating and/or eat one meal that contains
almost 1,000 calories. My job impacts how often I eat/dont eat. On the days I work I usually
skip breakfast, start my shift at noon with a coffee in hand, and take my break at around 6pm.
During that break I refill on coffee and grab whatever is closest. There is a break room with a
refrigerator and I bring in something from home, either veggies or yogurt, but I lack an appetite
at work. I think it may be because I am constantly working towards completing tasks that the last
thing on my mind is eating. On the days I work, my shift ends at 10pm and I go home hungry but
do not feel like cooking, so I grab something small and usually unhealthy (either sweets or
leftovers). I also realized that I keep multiple water bottles at my work station, but I easily
forget that they are there until I force myself to drink at least a bottle or make a goal to finish one
on the drive home. A menu for a day that I look forward to includes substituting the large coffee

that I usually order (180 calories) with a medium (120 calories), purchasing fruit instead of a
cookie (210 calories), and taking time to roast vegetables that I will gladly eat instead of
purchasing tortilla rolls (400 calories each). I think Ive made improvement with decreasing my
consumption of soda; I used to drink a lot of it daily. I am working towards eliminating its
consumption all together. I think I drank multiple cans this week because they were easily
accessible in my house, I will be asking my family members to stop buying it and I will be
substituting each can (140 calories) with water (0 calories). The substitutes I just mentioned
make at least a 300 caloric difference and are healthier alternatives to the choices in nutrition I
have been making. Yesterday I recognized my lack of attempt to increase water intake so I went
out and bought a new water bottle, one that I previously owned but broke after 2+ years of use. I
feel I consumed more with that type of bottle and did not mind carrying it around with me
everywhere I went. It felt like those moments where one buys brand new workout clothes and
looks forward to working out.
Goal overview:
1. Substitute cola with water
2. Substitute cookie with fruit
3. Roast vegetables so I can take them with me to work as an alternative to the multiple
tortilla rolls I order