Maria Lopez

Spr 2015
HED44
4/16/15

7 Day Calorie Intake

Day
4/8/15

4/9/15

4/10/15

4/11/15

Breakfast
*1 Hard
boiled egg
(211)
*Sriracha (5)
*Whole
Wheat Ham
Sandwhich
(310)
*Mayonaise
(90)
*1 Flour
Tortilla (160)
* Sour Cream
(40)
*Pinto Beans
(245)
*Chilaquiles
(278)

4/12/15

*Chili Cheese
Fries (520)

4/13/15

*Turkey
Avocado
Wheat
Sandwhich
(300)
* Srirachi (5)

Lunch
Tuna Salad
Sandwhich
on Wheat
(340)
*2 Flour
Tortillas (280)
*Sour Cream
(80)

*Ceviche De
Jaiba (278)

* Ceviche De
Jaiba (278)
* Dried
Shrimp (30)

Dinner
Steak
Quesadilla
(386)

Snack

Total Cal.
942

* 3 Tacos De
Carne Asada
(585)
* Pico De
Gallo (45)

1,390

*Chicken
With Whole
Wheat Pasta
(250)
* 1 Chicken
* Nachos
Tinga Tostada (346)
(520)
*1 Jaiba
Tostada (126)
*Orange
Chicken
(520)
*Chow Mein
(237)
*Steamed
Rice (199)
*Marinated
Skinless
Chicken
Thigh (170)
*Garbanzo
Beans (100)

450

1,793

1,476

883

Maria Lopez
Spr 2015
HED44
4/16/15

Maria Lopez
Spr 2015
HED44
4/16/15

*Some days I do not eat three meals a day which is why some slots are blank.

Reflection
An ideal menu for me would be intended for me to stick to my 1,260 calories a day. Breakfast would be Strawberry, Almond
Butter, and Oatmeal Parfait. Lunch menu is Tuna Salad with Greek yogurt wrapped in lettuce, and topped with Sriracha. My third
meal of the day consists of Roasted Lemon Pepper Chicken with steamed broccoli and quinoa. It is also important to stay hydrated and
drink a minimum of eight glasses of water.
Before doing this project I really did not pay much attention to the amount of calories I was consuming. I would sometimes
estimate more less how many calories the foods I ate had. Yes products have the nutritional value on them however, to be honest I was
too lazy to look at it and when I did it did not change my decision in using and consuming the product. Counting my calories for a
week really was an eye opener. There were certain things that I was simply amazed to learn how much calories they really had. Being
that I am trying to make healthy choices counting my calories is really great to eat in moderation for my weight loss.
Counting my calories for the last seven days was a real eye opener. I know that with me wanting to loose weight I need to
make some modifications with my food choices. My go to snack is a flour tortilla with sour cream which consist of (180) calories. I
can substitute with a whole wheat tortilla and plain Greek yogurt (117). Also, when I make tuna salad instead of using mayonnaise I

Maria Lopez
Spr 2015
HED44
4/16/15

should be using Greek yogurt (9 cal. per tbls.) which is less calories. Last but not least, I drink three teas a day to help my milk supply
since I'm breast feeding. Instead of sweetening my tea with sugar, I can substitute it with agave syrup to decrease my sugar levels.