Projet 2

Day

Breakfast

Day 1





Day 2





Lunch 

Dinner

No dinner chicken leg, traditional, baked (Fire Mountain) 320 calories  bread, pita, white, 4", enriched (USDA) 152 calories creamer,  rice, white,  taco, beef original cooked, 1158 (Coffeelong grain, calories Mate) 20 enriched calories 120 calories coffee,  chicken brewed, with breast, tap water roasted, (USDA) 2 skinless calories 142 calories  iced tea, sweet, without lemon (Lipton) 100 calories creamer, original (CoffeeMate) 20 calories coffee, brewed, with tap water (USDA) 2 calories

Snacks

Total



596

yogurt, plain, nonfat (Cabot Creamery) 100 calories

No snacks

525

Day 3





Day 4



 



Day 5







iced latte,  Cascara, with coconut milk, tall (Starbucks) 110 calories breakfast wrap, spinach feta & cage free egg white, with wheat 290 calories

soup, ramen  noodle, dry 189 calories

No Snacks enchilada, cheese, with rice & beans calories



rice, white,  cooked, long grain, enriched 103 chicken leg, traditional, baked 320

No Dinner

falafel, prepared from recipe, 2 1/4" patty 340 bread, pita, white, 4", enriched 154 creamer, original (CoffeeMate) 20 calories coffee, brewed, with tap water (USDA) 2 calories creamer, original (CoffeeMate) 20 calories coffee, brewed, with tap water (USDA) 2 calories falafel, prepared from recipe,



 







chicken  breast, roasted, skinless 142 iced tea, sweet, without lemon (Lipton) 100 calories

rice, white, cooked, long grain, enriched (USDA) 103



1,399

Elephant Ear Cookie 88 tortilla chips, yellow corn 130 (Sanitas) snack, onion ring (Funyuns) 140

1294

cheese puffs, jumbo (Cheetos) 160

1118



Day 6





Day 7





2 1/4" patty 340 bread, pita, white, 4", enriched 154 breakfast wrap, spinach feta & cage free egg white, with wheat 290 calories iced latte, Cascara, with coconut milk, tall (Starbucks) 110 calories



chicken, frozen, with peanut sauce vegetables 260





carrots,  fresh, mini cut (Dole) soy sauce, naturally brewed (Kikkoman) broccoli, fresh (USDA linguini 290

creamer,  original (CoffeeMate) 20 calories coffee,  brewed, with tap water (USDA) 2 calories

chicken leg,  traditional, baked (Fire Mountain) 320 calories bread, pita, white, 4", enriched (USDA) 152 calories

No Dinner

yogurt, plain, nonfat (Cabot Creamery) 100 calories





No snack

1,005

594

Salam Saleh Professor Apiafi HED 044 20 March 2019 Refection This project has helped me learn so much about my diet and poor eating habits. The most important thing I learned is to stop eating foods with sugars and cholesterol. I already have high cholesterol, and I think if I exercise it would help the circulation in my body much more and lead to overall health. I learned that should I continue using a calorie tracker to monitor and progress my eating, I need to actively monitor, not just plug in what I am eating. I need to do more research on different foods and incorporate a more balanced meal plan into my life. I don’t think I eat many bad foods, but I don’t have a balance between the nutrients at all and I must cut back on the carbs and sugars. My first and most important goal is to drink more water. I probably only drink about a small cup a day. I know that is something that I need to work on because I am very dehydrated, and water helps digest food as well as increase weight loss. The body is made of mostly water, and it is the most important thing our body needs. I have already started drinking more, and I do feel better. I will continue to do so in the upcoming weeks. I also hope to cut back on processed and fatty foods. As mentioned earlier, my cholesterol is on the rise. I plan on omitting dairy and eggs from my diet and try incorporating other sources of protein such as beans and leaner cuts of meat. I plan on staying away from junk food such as chips and ice cream. I will eat more nuts and dried fruit as snacks which do contain fat and sugar, but they are natural as oppose to processed. I am also going to add more whole

grains to my diet since I need carbohydrates. I am going to switch to whole grain bread, brown rice, and grains that have not been bleached or processed. Another option I am going to try is simply replacing my rice dishes with quinoa. Furthermore, I plan on incorporating a broader variety of fruits and vegetables. Yes, I do eat a lot of them, but not enough. I am going to stop eating bottled salad dressing as they defeat the purpose of eating a healthy salad and make olive oil and lemon dressing which contains healthy fats. Also, instead of searching for a sweet fix from chocolate, I should eat sweet fruits like peaches or strawberries. Finally, the hardest yet most important goals is I will no longer use or consume processed sugar. I will sweeten my coffee and tea with a cinnamon stick and will check all food labels for sugar. I believe this will help improve my health greatly and expedite weight loss. I will monitor my calorie intake so that I can maintain an appropriate weight as well as consume enough calories throughout each day. Healthy Menu 





Breakfast (376 calories) •

1 serving Avocado-Egg Toast

•

1 medium banana

Morning Snack (109 calories) •

1/2 cup blueberries

•

1/2 cup plain non-fat Greek yogurt

Lunch (421 calories) •

2 cups Ravioli & Vegetable Soup

•

2 Tomato-Cheddar Cheese Toasts







Afternoon Snack (119 calories) •

1/4 cup hummus

•

1 cup sliced cucumber

Dinner (495 calories) •

1 serving Smoky Maple-Mustard Salmon

•

3/4 cup Easy Brown Rice

•

1 Tbsp. chopped walnuts

•

1 cup green beans

•

1/4 tsp. salt and pepper, divided between the brown rice and green beans

•

2 tsp. olive oil, divided between the brown rice and green beans

Daily Totals: 1,519 calories, 78 g protein, 172 g carbohydrates, 29 g fiber, 61 g fat, 1,994 mg sodium. (Seaver, 2019)

References Seaver, V. (2019, February 14). 7-Day Diet Meal Plan to Lose Weight: 1,500 Calories. Retrieved from http://www.eatingwell.com/article/287714/7-day-diet-meal-plan-to-lose-weight1500-calories/