Documente Academic
Documente Profesional
Documente Cultură
Page 1
Day
Breakfast
Lunch
Monday,
June 8, 2015
1c Yogurt
(108)
.5c Granola
(210)
.5c Mixed Fruit (40)
8oz Orange Juice
(110)
Total: 468
24oz Blood
Orange Sweet Tea
(160)
Cheese Jalapeo
bagel
(440)
Cream Cheese
(140)
Total: 740
Tuesday,
June 9, 2015
Raspberry Greek
Yogurt (150)
8oz Orange Juice
(110)
Total:260
Tai Chicken
Peanut Wrap (430)
Passion Tea
Lemonade (130)
Total: 560
Wednesday, June
10,2015
Raspberry Greek
Yogurt (150)
2c Coffee (5)
2 Tbs. Coffee
Creamer (70)
Total:225
Tai Chicken
Carne Asada
Peanut Wrap (430) Burrito (770)
Passion Tea
Water (0)
Lemonade (130)
Tuna Sandwich
(180)
12 Carrot Sticks
(70)
Water (0)
Thursday,
June 11, 2015
Friday,
June 12, 2015
Total: 560
Total:480
Total: 250
Total:160
Dinner
Total
1,546 Calories
Total: 338
1,324 Calories
1,555 Calories
Total: 770
4oz Grilled
Chicken Breast
(184)
1c Brown Rice
(230)
Water (0)
Total: 414
Brown Rice & Beef
Broccoli Bowl
(160)
Water (0)
Total: 160
1,144 Calories
1,422 Calories
Elise Herrera
Saturday,
June 13, 2015
Sunday,
June 14, 2015
Page 2
Raspberry Greek
Yogurt (150)
8oz Orange Juice
(110)
Total:260
Total:80
Banana Pancakes
(260)
.2c Maple Syrup
(200)
8oz Orange Juice
(110)
Total: 570
Chili Cheese
Burger (675)
French Fries (200)
Total: 875
1,236 Calories
1,505 Calories
Total: 60
Elise Herrera
Page 3
went home, had dinner and then went to log my calories. I didn't realize I had just consumed
770 calories. Its not healthy to eat almost half of my daily intake of calories in one meal, even
worse it was at night. An example of a healthy menu for a single day would start with breakfast
which may include 1 hard boiled egg (78 calories), 1 cup Chobani Plain Greek Yogurt (130
calories) with 1/2 cup Nature Valley Crunchy Granola (210 calories) and 1/2 cup raspberries (26
calories). To drink I like a cup of fresh brewed coffee (2 calories) with creamer, I used to use
CoffeeMate but decided to search for a healthier alternative and found Silk Vanilla Almond Milk,
adding 2tbs (8 calories) should do the trick. For lunch, start with 2 cups romaine and spinach
(20 calories), 1 cup Chicken of the Sea Tuna (80 calories) mixed with 2tbs light mayo (70
Calories) pepper to taste, 1/2 avocado sliced (68 calories) and drizzled with 1tbs olive oil and
lemon salad dressing (81 calories). A peach (30 calories) for a sweet treat or snack and
unsweetened ice tea with a little bit of lemon ( 0 calories). Next dinner, 4 ounces organic
boneless & skinless chicken breast (130 calories), 1 cup rice pilaf (230 calories) and 3/4 cup
steamed mixed vegetables (50 calories). Lastly dessert, 1 cup of sugar free strawberry jello (20
calories) and 1/2 cup slice strawberries (26 calories). Total calories for the entire day were
1,260, way under my allotted daily intake of calories.
After learning more about calorie counting I see where i could benefit from making a few
changes. Firstly, I will stop eating out during the week and save going out for the weekends.
One way to help myself would be to meal prep lunches for the work week and to plan a
weeknight meal. I think having a set schedule will help aid a busy schedule. Secondly, I will
switch my CoffeeMate French Vanilla creamer for, the above mentioned, Silk Vanilla Almond
Elise Herrera
Page 4
milk. 2tbs of CoffeeMate adds up to 70 calories whereas, 2tbs of almond milk equals 8 calories,
that simple change will spare me 62 calories every day I drink Coffee. Thirdly, I will drink water
or unsweetened tea with lemon, both have 0 calories, in place of the orange sweet tea and the
passion tea lemonade I was drinking. Saving an average of 145 calories per drink. This
assignment was a great asset for my overall health and well being, I will continue to log my
calories as I continue to execute my goals and also implement new ones along the way.