This document outlines a sample weekly diet consisting of 7 days of meals and snacks. It provides calorie counts for each food item and total daily calories. The total calories for the week were estimated to be around 14,000 but the actual count was 14,100 calories. The diet includes a variety of food groups like fruits, vegetables, dairy, protein and carbohydrates each day to provide balanced nutrition.

1. A Sample Weekly Diet
By: Andrew Song, Nicholas Kim, John Yuu, and
Stephanie Kim

2. Day One (Monday)
Breakfast
A whole wheat blueberry muffin (330 calories)
A boiled egg (75 calories)
Skim Milk (91 calories)
Lunch
Turkey Sandwich (167 calories)
Clam Chowder (450 calories)
Dinner
Meat Sauce Spaghetti that includes cheese (610 calories)
Green Salad (80 calories)
Snack
Sliced Oranges (62 calories)
Hershey's Kisses (180 calories) Vegetables

3. Day Two (Tuesday)
Breakfast
Bowl of cold cereal (640 calories)
Sliced Apples (57 calories)
Lunch
A bowl of rice (200 calories)
A plate of Bulgogi (232 calories)
Dinner
Lasagna (850 calories)
Snack
A cup of fruit (70 calories)
Fruits
A total of 2,046 calories

4. Day Three (Wednesday)
Breakfast
Strawberry, banana smoothie, waffles with syrup (454 calories)
Lunch
Tomato soup and grilled cheese (760 calories) Fruits
Dinner
Steak with sauce, corn (buttered) whole milk (605 calories)
Snack
Potato chips (150 calories)
A total of 1,969 calories Fats
Dairy and Vegetables
Protein and Vegetables
Carbohydrates

5. Day Four (Thursday)
Breakfast
Fried egg(90 calories)
Yogurt(67 calories)
A cup of fresh squeezed orange juice(112 calories)
Lunch
Lasagna(580 calories)
A bread stick(140 calories)
Dinner
Fried Chicken(360 calories)
French Fries(271 calories)
A cup of fat free milk(80 calories)
Snack
Potato Chips(155 calories)
A total of 1,855 calories

6. Day Five (Friday)
Breakfast
Two Bagels(708 calories)
Two Bananas(210 calories)
Lunch
Hamburger(209 calories)
A cup of fat free milk (80 calories)
Dinner
Hawaiian Pizza(750 calories)
Snack
Snickers(271 calories)
A total of 2,228 calories

7. Day Six (Saturday)
Breakfast
Sliced Pears (123 grams, 100 calories)
French Toast (65 grams, 149 calories)
Scrambled Eggs (94 grams, 199 calories)
Cheese Sticks (136 grams, 370 calories)
Lunch
Tuna Deli Sandwich (160 grams, 350 calories)
Butter Corn (113 grams, 90 calories)
Dinner
Roasted Chicken (140 grams, 234 calories)
Mashed Potatoes (210 grams, 237 calories)
Lettuce with Fat Free Italian Dressing (10 grams, 22 calories)
Snack
Carrots (128 grams, 52 calories)
Yogurt (170 grams, 100 calories)
Chocolate Pudding (112 grams, 102 calories)

8. Day Seven (Sunday)
Breakfast
Pancakes (232 grams, 520 calories)
A cup of fresh squeezed lemonade (100 grams, 64 calories)
Lunch
Roast 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)
Dinner
Tenderloin Steak (85 grams, 175 calories)
Snacks
Sunflower seeds (One cup/144 grams, 269 calories)
Potato Chips (28 grams, 150 calories)
A total of 1901 calories

9. Estimate/Actual Amount of calories
Estimate: About 14,000 calories per week
Actual: 14,100 calories this week
We were very close to 14,000 calories, but we
slightly had 100 calories extra.