Desiree Chavez

Prod Silva
Hed 004
29 April 2017

Caloric intake project

For this project, I included a healthy menu option, with low calories such as: Monday,
when i had a non-fat greek yogurt, coffee, and a glass of water for breakfast, and for my lunch, I
decided to have a grilled chicken salad with no dressing and 2 glasses of water, for dinner, I
decided I would have roasted lamb shank and veggies. This was my super healthy menu for one
day of the week.
From this project, I learned a lot about the food that I ate and how it made me feel
throughout the day. I knew that keeping a food diary would be awful, yet effective, because it
taught me how to be disciplined and how to be a lot more conscious about the decisions that I
make. In addition, I have kept track of my caloric intake all throughout my boxing (training),
because I know I needed to see what I what I was putting in my body and how it really affected
me. Also, I understand that I need to be able to watch the my diet without keeping track of
everything I eat. I know that I need to be a little more discipline than I am and that I need to her
honest with the food that I take in on a daily basis. Being an athlete, I have grown to understand
the importance of what goes into my body and the effects of what it does to by body or what type
of mood it gets me into. When, getting ready for a fight, I know what my coach expects of me
and what I need to be doing when I am looking after my diet. I know that when I am putting in
110%, I am able to reap the full benefits of what I have put in and how it has really affected my
body. However, I do realize that there are moments when you do need to be a little easy on
yourself and you need to understand that there are breaks in between all the discipline and
structure while training. I have learned the hard way that over indulging is such a terrible idea
and that it can actually be more harmful than not just keeping your diet at a moderate pace.
Moreover, I dont really think I need to replace anything, much other than my coffee and how
much I drink on a regular basis, quite honestly.
Day Breakfast Lunch Dinner Snacks Total

Monday Non-fat Salmon Roasted Cheese stick (1,269

skyre salad w/o Lamb Shank and calories)
(yogurt), dressing w/ veggies Hummus
coffee and 2 and 2 (77) calories
regular, and glasses of glasses of
water (129 water (812 water (1063
cal) calories) calories)

Tuesday 1 cup of caesar salad 1 stick of hot cheattos (864

coffee, w/o dressing cheese (160 calories)
oatmeal, and and 2 cups and a 3 oz calories)
a banana of water (276 pork chop
(260 calories) (168
calories) calories)

Wednesday 2 cups of 2 cups of 1 lb of Chicago (1,124

coffee and 2 water and 3 ground beef cheese and calories)
cups of cups of and potatoes french 1 oz
oatmeal (308 steamed and 3 cups of bread
calories) broccoli and of water (434 (223
1 lb of calories) calories)
salmon (429
calories)

Thursday 1 cup of 2 cups of 3 oz of fried organic (1,416

coffee and 2 water 1 cup calamari, 3 mixed nuts calories)
cups of of brown rice oz of filet unsalted and
raisin bran and 2 cups mignon and an orange
cereal (364 of mixed 4 cups of (170+69
calories) veggies and water calories)
tofu (48+380
(215+120+7 calories
0 calories)

Friday 1 cup of 1 cup of 3 cups of 5 (1,510

coffee and a water and water and 2 strawberries calories)
veggie pad thai (390 cups of and a cliff
omelette calories) raisin bran bar (20+260
(460 cereal (380 calories)
calories) calories)

Saturday 2 scrambled stick of 3 oz of 1 cucumber (764

eggs and 1 cheese and salmon and salted and 1 calories)
piece of 1 cup of 1 cup of glass of
toast oatmeal veggies water (69
(199+128 (50+145 (123+50 calories)
calories) calories) calories+
Day Breakfast Lunch Dinner Snacks Total

Sunday 2 hard boiled 1 banana, 2 cups of 2 oranges (906 total for the
eggs and 2 and 2 cups steamed and 1 calories) week: 7,853
cups of of oatmeal veggies and grapefruit
coffee (183 and water 3 oz of (124+41
calories) (110+300 grilled calories)
calories) chicken and
5 cups of
water (120 +
147 cal)