Jose Duarte
Professor Grace Apiafi
HED 044
9 May 2021
Calorie Intake Final
It’s important to remember there are endless possibilities to the amount of healthy meals
out there in the world. The best thing to do would be to find those meals that appeal to your own
personal fitness goals. Some healthy and low calorie meal options for breakfast include oatmeal
with banana and blueberries (130), peanut butter and banana smoothie (300), or an egg english
muffin(190). All our great options for a low calorie breakfast. As for lunch, some options could
include a caesar salmon wrap (390), turkey wrap (368), or a grilled cheese with tomato and
turkey (345). All delicious and fulfilling menu options for lunch. Dinner options include a grilled
chicken caesar salad wrap (368), Spaghetti squash lo mein (128), or sesame noodles with baked
tofu (458). Overall, all great meals that can be selected in order to maintain a low calorie diet. It
is also very important to stay hydrated throughout the day.
There was so much value from this calorie intake project. I feel like I have a much better
understanding of the kinds of foods I'm putting into my body on a daily basis. Fast food has
always been a quick and easy option on those lazier days, but after working on this project, I will
most definitely be limiting my trips to those restaurants. One example in particular that shifted
my ideas, as shown in my tuesday table, was the Italian BMT footlong I consumed from Subway
(820). That alone is more than most of my meals combined. Just imagine the calorie intake had I
added a side and drink. All in all, my awareness for healthier foods has gone up entirely. Which
will only benefit my health in the long run. As I mentioned before in previous assignments, my
fitness goal at the moment is to bulk up as much as possible.
In order to reach my daily intake goal of 2,840 calories per day, I must increase the
amount of healthy foods I’m consuming. Currently, my average calorie intake per day is about
2,100 calories. Which means I am short on my goal by about 700-800 additional calories. One
area that needs improvement and would definitely bump up my calorie intake is snacks.
Therefore, one nutritional goal of mine would be to add 2 tbsp of peanut butter (190) to my daily
snack options. Not only would this bump up my calorie intake, but it would also increase my
protein consumption which is great for my overall fitness goal. Another goal of mine would be
to limit the amount of fast food I’m consuming. I noticed I tend to slack off on my diet during
the weekends which has become a regular habit. In order to avoid this, I will limit my fast food
options down to one day per week and only one meal per day. Meaning I would only be allowed
to eat fast food once a week, and four times a month. I believe this is a fairly easy nutritional
goal to meet. However, I will need to find an easy way to replace those unhealthy calories. My
best bet is to eat more Grilled Chicken (110), White Rice (206), and Broccoli (68). I feel like
this is an easy meal for me to cook up on the fly and a delicious alternative to fast food.
Although generic, grilled chicken is a great source of protein and calories. My last goal is to eat
more fruits and vegetables. So I have decided to make it a goal of mine to consume at least two
fruits and two vegetables per day. Avocados (322) will be one one fruit I will look to start eating
more of since it’s high in calories. I will also look to add shredded coconut (422) to my bowls.
This is an attainable goal I feel can contribute to a healthier lifestyle.
Calorie Intake Table for the week of 05/16/21-05/22/21
DAY BREAKFAST LUNCH DINNER SNACK(S) TOTAL
SUNDAY French Toast Boiling Crab Tilapia (200) Water (0) 2,653
(312) Shrimp (410)
05/16/21 Steamed Banana (105)
2% Milk Cajun Fries Broccoli (60)
(140) (1110)
Water (0)
Scrambled 7 Up (160)
Eggs (156)
DAY BREAKFAST LUNCH DINNER SNACK(S) TOTAL
MONDAY Homemade Ham Spaghetti and Nature Valley 2,148
Breakfast Sandwich Meatballs Bar (180)
05/17/21 Sandwich (250) (320)
(548) Water (0)
Doritos (151) Protein Shake
Spinach (7) (300)
Green
Almond Milk Grapes (62) Water (0)
(30)
Water (0)
Peanutbutter
Banana
Smoothie
(300)
DAY BREAKFAST LUNCH DINNER SNACK(S) TOTAL
TUESDAY Peanutbutter Green Boiled Green Apple 2,027
Banana Grapes (62) Chicken (110) (95)
05/18/21 Smoothie
(300) Italian BMT Corn on the Water (0)
Footlong Cob (140)
Scrambled (820)
Eggs (156) Boiled Carrots
Water (0) (54)
Pancakes
(150) Coke (140)
DAY BREAKFAST LUNCH DINNER SNACK(S) TOTAL
WEDNESDAY Peanutbutter Cheeseburg Pork Chop Water (0) 2,202
05/19/21 Banana er (435) (118)
Smoothie Fiber One Bar
(300) French Fries Jasmine (180)
(250) White Rice
Water (0) (206) Banana (105)
Coke (140
Homemade
Breakfast
Sandwich
(548)
DAY BREAKFAST LUNCH DINNER SNACK(S) TOTAL
THURSDAY Almond Milk Grilled Tilapia (186) Water (0) 2,087
(30) Chicken
05/20/21 Breast (110) Jasmine Fiber One Bar
Spinach (7) White Rice (180)
Jasmine (206)
Peanutbutter White Rice Nature Valley
Banana (206) Roasted Bar (100)
Smoothie Potatoes
(300) Broccoli (68) (203)
Scrambled Corn on the Water (0)
Eggs (156) Cob (140)
Green Apple Water (0)
(95)
White Bread
(100)
DAY BREAKFAST LUNCH DINNER SNACK(S) TOTAL
FRIDAY Peanutbutter Broccoli (68) Protein Shake Water (0) 2,111
Banana (300)
05/21/21 Smoothie Jasmine Nature Valley
(300) White Rice Tilapia (200) Bar (100)
(206)
French Toast Corn on the Green Apple
(312) Grilled Cob (140) (95)
Chicken
2% Milk Breast (110) Steamed
(140) Broccoli (60)
Water (0)
DAY BREAKFAST LUNCH DINNER SNACK(S) TOTAL
SATURDAY Peanutbutter Big Carl Buffalo Wings Water (0) 2,116
Banana (930) (180)
05/22/21 Smoothie Banana (105)
(300) Water (0) Corn on the
Cob (140)
Water (0) Roasted
Potato (203)
