Day Breakfast Lunch Dinner Snack(s) Total

calories

Sunday Filipino pork Filipino pork rice(1 ½)-363 Pepsi wild cherry(1 2234
7/18 menudo(1 ½ cups)- adobo(6 oz)-197 Filipino pork bottle)-220
228 rice(1 cup)-242 adobo(8 oz)-262
rice(1 ½ cups)-363 calories
Sesame chicken
wings(3)-216

Monday Filipino pork adobo(4 Filipino pork Golden sweet 1057

7/19 oz)-131 adobo(8 ounces)- corn(1 package)-
rice(½ cups)-121 262 300
rice(1 ½ cups)-363

Tuesday rice(2 cups)-484 rice(1 ½ cups)-363 1382

7/20 Filipino pork adobo(9 sinampalukang(1
oz)-295 ½ cups)-240

Wednesday rice -363 Lemon pepper Fruit snacks mix 2364

7/21 Sinampalukang- 180 wings(9)-634 fruits- 240
Cajun corn(5)-300 Chicharon salt and
Seasoned fries-616 vinegar-80
Pepsi wild cherry-
220

Thursday Rice-242 Large mocha Rice-242 1829

7/22 Pork ribs-300 frappé- 335 Pork ribs-200
Large french fries-
300

Friday Large beef bowl with Pork ribs-300 1454

7/23 vegetables -672 rice-242

Saturday Pork ribs-200 1140

7/24 Rice-363
Large french fries-
577
Overall my diet isn’t the best because of the fact that I do not eat consistently. I would eat

1,500 calories one day and eat over 2,200 another day. This was very bad in a way that

affected my energy levels in a negative way. This was due to the boundary that I set that

had me eat less calories than my maintenance. I was trying to lose weight and I had heard

that a calorie deficit was the way for me to go. However this leads to fluctuations of my

energy and lack thereof. For Thursday 7/22 I could replace the large mocha frappe (616)

for a homemade option that would be around (200-300). Also for the fries I would

personally make them at home with my air fryer so that the large french fries(300) would

go to french fries(150). Also I would add more fruits and vegetables that would alleviate

hunger and be more healthy for me personally. One goal that I would like to set is to be

consistent with my meals. I don’t want to plan out every meal, I just want to set

reasonable times for breakfast, lunch, and dinner. I also want to incorporate more fruits

and vegetables to minimize my massive carbohydrates consumption. I feel if I add more

fruits and vegetables that would make my diet much more clean and healthy. Another

nutrition goal that I wish to achieve is more protein consumption as well. Due to the carb

overload my protein intake has been close to none. I would like to add more protein as

healthily as possible to gain more muscle and have an overall better diet