Servings Calories Total Fat (g) Saturated Fat (g) Cholesterol (mg) Sodium (mg) Potassium Carbohydrates (g)

arbohydrates (g) Fiber (g) Sugar (g) Protein (g) Vit A % Vit C % Calcium % Iron % Food Groups Comments:
Breakfast
2 eggs- tomato sauce- 2 tortilla 1 472 24.6 4.5 384 2,030 777 202.2 12.8 13.83 40.88
avocado toast 1 179.4 13.6 1.8 0 382.5 438.6 15.5 8.4 1.3 4.2 50 1.4
tomato mozzarella (Starbucks) 1 360 12 4.5 20 590 47 1 2 15
everything bagel with cream cheese 1 510 19 10 50 930 288 73 3 6 14 75 44 17
chewy bar 2 200 7 3 0 140 144 34 2 14 2 0 0 8 2
honey oats cereal 1 150 1.5 0 0 140 70 33 2 7 3 10 5.4
Snacks
2 cuties 2 180 1 0 0 0 560 44 6 36 2 50% 140% 12% 4%
sunchips 1 140 6 0.5 0 110 70 19 2 2 2 0 0 10 0.6
Banana 2 210 0.8 0.3 0 2.4 844.9 54 6.2 28 2.6 11.8 0.6
Lunch
Spaghetti with meat sauce 1 265 3.5 0.7 2.2 589.6 377.8 49.9 3.8 9.6 9.2 24.5 8.50% 28.40% 2.6
pizza 2 508 18.6 8.6 32 1144 329 64 4.4 6.8 22 360 4.8
sushi salmon maki 1 278 12 2.7 47 79 364.7 21 0.1 0.1 21 12 1.2
ramen 1 384 15 6.7 0 1633 75.1 52 3.1 1 9.9 17 2.2
avocado taco 2 244 12.6 1.7 0 130 600 32 9.2 2.6 5 58 1.5
ramen 1 384 15 6.7 0 1633 75.1 52 3.1 1 9.9 17

Dinner
in-n-out (animal fries) 1 750 42 17 50 1105 0 54 2 0 19 0 0 0
sushi (tuna) 1 194 0.8 0.3 33 67 431 21 0.1 0.1 24 7.4 1.6
Lasagna 1 602 32 15 166 1576 104.1 35 3.9 11 44 527 4.6
no dinner
pork dumplings 4 268 9.2 3 38 584 274.8 30.8 2.3 1.8 14.4 56 2.4
no dinner

TOTAL CALORIC INTAKE 6278.4 246.2 87 822.2 12,866 5824.1 933.4 75.4 144.13 264.08 25 76.485 1188.604 47.94
DAILY VALUE (you fill in!) 1976 78 25-30% 300 less 2,300 4700 275 25 - 30 25-30 .8 per kilo 900mcg 75mg 1300 18

Subtract Calorie exercise

NET CALORIC INTAKE 6278.4 Reflection notes:
Notate sickness, stay up late, etc.
Amount of water (Ounces) 72 80 68 92 Went on a 30 min walk with my dog
84 76 97 I had soccer practice with the national team
Amount of sleep (hours) I had regular soccer practice
20 9 Speed training and then private training
21 8 Went on a walking with my dog for 23 mins
22 8
23 7
24 7
25 8
26 6