A Sample Weekly DietBy: Andrew Song, Nicholas Kim, John Yuu, and              Stephanie Kim
Day One (Monday)BreakfastA whole wheat blueberry muffin (330 calories)A boiled egg (75 calories)Skim Milk (91 calories)Lun...
Day Two (Tuesday)BreakfastBowl of cold cereal (640 calories)Sliced Apples (57 calories)LunchA bowl of rice (200 calories)A...
Day Three (Wednesday)BreakfastStrawberry, banana smoothie, waffles with syrup (454 calories)LunchTomato soup and grilled c...
Day Four (Thursday)BreakfastFried egg(90 calories)Yogurt(67 calories)A cup of fresh squeezed orange juice(112 calories)Lun...
Day Five (Friday)BreakfastTwo Bagels(708 calories) Two Bananas(210 calories)LunchHamburger(209 calories) A cup of fat free...
Day Six (Saturday)BreakfastSliced Pears (123 grams, 100 calories)French Toast (65 grams, 149 calories)Scrambled Eggs (94 g...
Day Seven (Sunday)BreakfastPancakes (232 grams, 520 calories)A cup of fresh squeezed lemonade (100 grams, 64 calories)Lunc...
Estimate/Actual Amount of caloriesEstimate: About 14,000 calories per weekActual: 14,100 calories this weekWe were very cl...
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A sample weeklydiet

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A sample weeklydiet

  1. 1. A Sample Weekly DietBy: Andrew Song, Nicholas Kim, John Yuu, and Stephanie Kim
  2. 2. Day One (Monday)BreakfastA whole wheat blueberry muffin (330 calories)A boiled egg (75 calories)Skim Milk (91 calories)LunchTurkey Sandwich (167 calories)Clam Chowder (450 calories)DinnerMeat Sauce Spaghetti that includes cheese (610 calories)Green Salad (80 calories)SnackSliced Oranges (62 calories)Hersheys Kisses (180 calories) Vegetables
  3. 3. Day Two (Tuesday)BreakfastBowl of cold cereal (640 calories)Sliced Apples (57 calories)LunchA bowl of rice (200 calories)A plate of Bulgogi (232 calories)DinnerLasagna (850 calories)SnackA cup of fruit (70 calories) FruitsA total of 2,046 calories
  4. 4. Day Three (Wednesday)BreakfastStrawberry, banana smoothie, waffles with syrup (454 calories)LunchTomato soup and grilled cheese (760 calories) FruitsDinnerSteak with sauce, corn (buttered) whole milk (605 calories)SnackPotato chips (150 calories)A total of 1,969 calories Fats Dairy and Vegetables Protein and Vegetables Carbohydrates
  5. 5. Day Four (Thursday)BreakfastFried egg(90 calories)Yogurt(67 calories)A cup of fresh squeezed orange juice(112 calories)LunchLasagna(580 calories)A bread stick(140 calories)DinnerFried Chicken(360 calories)French Fries(271 calories)A cup of fat free milk(80 calories)SnackPotato Chips(155 calories)A total of 1,855 calories
  6. 6. Day Five (Friday)BreakfastTwo Bagels(708 calories) Two Bananas(210 calories)LunchHamburger(209 calories) A cup of fat free milk (80 calories)DinnerHawaiian Pizza(750 calories)SnackSnickers(271 calories)A total of 2,228 calories
  7. 7. Day Six (Saturday)BreakfastSliced Pears (123 grams, 100 calories)French Toast (65 grams, 149 calories)Scrambled Eggs (94 grams, 199 calories)Cheese Sticks (136 grams, 370 calories)LunchTuna Deli Sandwich (160 grams, 350 calories)Butter Corn (113 grams, 90 calories)DinnerRoasted Chicken (140 grams, 234 calories)Mashed Potatoes (210 grams, 237 calories)Lettuce with Fat Free Italian Dressing (10 grams, 22 calories)SnackCarrots (128 grams, 52 calories)Yogurt (170 grams, 100 calories)Chocolate Pudding (112 grams, 102 calories)
  8. 8. Day Seven (Sunday)BreakfastPancakes (232 grams, 520 calories)A cup of fresh squeezed lemonade (100 grams, 64 calories)LunchRoast Beef Sandwich with cheese (176 grams, 473 calories)Caesar Salad with dressing (85 grams, 170 calories)Fat Free Milk (240 grams/1 cup, 80 calories)DinnerTenderloin Steak (85 grams, 175 calories)SnacksSunflower seeds (One cup/144 grams, 269 calories)Potato Chips (28 grams, 150 calories)A total of 1901 calories
  9. 9. Estimate/Actual Amount of caloriesEstimate: About 14,000 calories per weekActual: 14,100 calories this weekWe were very close to 14,000 calories, but weslightly had 100 calories extra.

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