Day Breakfast Lunch Dinner Snacks Total

Monday -Boiled egg(17) -Sausage salad -Grilled - cup of 797

July 17 -one slice of (144) boneless, pineapple
toasted wheat -Water(0) skinless chicken chunks(41)
bread (60) breast (128) - cup of
-honey nuts -Steamed Greek
bunches of oats Broccoli (25) yogurt(63)
cereal(120) - cup of
-1 cup of mashed
Orange potatoes (87)
Juice(112
Tuesday -One slice of -Chicken -Spinach Salad -1 medium 785
July 18 toast with Jelly burrito( 150) (259) carrot(4)
(120) -Water(0) -Sango Dressing - of a cup of
-Orange (115) hummus(25)
Juice(112) -Pineapple Juice
Wednesday -Two scrambled -Turkey -cream of -1 apple(95) 869
July 19 eggs(182) Sandwich broccoli (40) -10
-1 Fried red (230) -papaya almonds(80)
potatoes and -water juice(48)
onion (121)
-Cranberry
Juice(73)
Thursday -banana(105) -Tuna -cooked lentiles -1 cup of 965
July 20 -Pineapple Melt(185) with salt(226) blueberries(84)
oatmeal(210) -carne asada -2 spoon fulls
steak( 85) of flax
seeds(70)
Friday -Banana nut -Chicken and -Fried -Monterey jack 821
July 21 muffin(360) vegetable salmon(92) cheese(80)
-Nesquick soup(84) -4 spears of -2 stalks of
Strawberry Low -water asparagus(13) celery(12)
fat milk( 180)
Saturday -1 cup of -Chicken -Pork - cup of 626
July 22 strawberries(46) Fajita(110) chops(153) mango(50)
-1 cup of -water -Green -dark
Blueberries(70) beans(17) chocolate(170)
-1 slice of wheat
bread
Sunday -Oatmeal with -Ham -Turkey -Trial mix(170) 1050
July 23 milk(250) Sandwich(216) breast(125) -apples
-2 Kiwis' (84) -water -Mashed slices(30)
cauliflower(110)
 A menu for one day can vary to what you want for your body. If you want a slim, bulky or

normal size which is the average weight for your age range you have to see what kind of proteins

to intake through out your day. A menu of healthy options can be some of the options I had

during my week of writing down the meals I had. For breakfast it is always good to include the

most options because it is the most import meal of the day. It is the meal that gives the most

energy out of all the other meals. As far as drinks you can have during breakfast you can never

go wrong with orange juice, cranberry or pineapple juice. Any home made juice is good because

they offer natural sugars as well as vitamins. These juices offer great amounts of vitamin C.

When including foods into your breakfast meals it is important to include meals that will benefit

your health as well as have low carbs. Eating wheat bread is good because it offers good fibers

for your digestive system. You can also boil eggs that offer Vitamin B2, zinc, Iron, And Vitamin

D. It is also a good source of protein. You can also include unsweetened cereal and mix with

them regular fruits. For example a good tasty cereal would be corn flakes with banana slices and

it offers vitamins such as potassium, vitamin D and Vitamin A to start off your morning. In

between your lunch you can also have snacks such as different fruits, yogurt or granola bars.

Then for lunch healthy dishes would be different types of sandwiches that include more fiber as

well as proteins. That can vary to turkey sandwiches to ham or chicken sandwiches. You can also

never go wrong with tuna sandwiches. You can also include snacks in between your lunch meal

to your dinner meal just to keep your body energized. Some options would be to go light like

with nuts, flaxseeds, carrots with humus, almonds, trial mixes, flax seeds or celery. Finally for

dinner options you can have different types of salad with steak or any kind of protein. Steak can

be option as well green plantains that is cooked with tuna, cream of broccoli, turkey or chicken

breasts. Some sides you can with your meal can be sweet potatoes, sweet broccoli, cooked
lentils, green beans, or mashed cauliflower. These are options to have within a healthy meal in an

entire day.

I learned a lot from doing this chart just because even though I was doing this previously I

learned that you can have a lot more fun with the meals that you intake. You can use a lot of

natural sugars rather than using low carb sugars. I also learned that you can replace certain

ingredients to make food healthier.

Three goals I have for myself after this project is too replace the oil I use to fry my meats.

For example I am going to replace my Vegetable oil to olive oil because it is much healthier. My

second goal will also be to cut down the amount of fruit I take in because in one day I take 200-

400 calories just on fruits when I can replace them with more granola bars and yogurts

considering I dont really intake the sufficient amount of dairy. The third would be to learn more

dishes that have to do with fish because they offer a lot vitamins that help your thought process.

So instead of eating more meat and chicken I will intake more salmon, sardines, and crab. They

offer more of B complex vitamins.