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Gurpreet Multani
Professor Moore
Hed44
September 29 2016
Reflection
Overseeing the food I was intaking there were some nutritional goals I can set for myself
over the course of this year. A menu for a healthy low calorie meal option will be having 4
servings of egg whites with a side of potatoes and a cup of coffee for breakfast. The meal for
lunch would having 2 servings of chicken breast which was boiled with a cup of white rice or
brown and a side of boiled veggies. Finally at night for dinner, the meal plan will contain ground
turkey prepared with light touch of seasoning and then some low calorie froyo ice cream for
dessert.
The first goal I have is to actually keep my protein levels high consistently around 200g.
I sometimes fall short to 160-180 when I have a lot of school work and I am unable to add meals
throughout the day but if I can consistently put up 200g in my diet I feel like it would benefit me
greatly. Im pretty clean with my meats, mostly eating ground turkey which is 93/7, and chicken
breast with occasionally adding tilapia or salmon to serve as an alternative. A few months ago I
stopped drinking protein powder and started consuming my protein through meat; this is another
thing I want to keep up through the year. I feel like without having protein powder in my diet,
my body feels much cleaner and active. With my protein being high, I am hoping to add some
mass to my body muscle wise and also raise my strength.
Somewhere I lack deeply is adding vegetables on myplate. Of course vegetables have
tremendous nutritional value, with great macros. As someone who lifts actively and competes, I

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am guilty to say that there is a very low amount of vegetables going through my diet. I need all
the help that different vegetables can give me, either if its through vitamins or giving me fiber. It
helps a persons body be more active and cleaner. This can lead to better performance in the gym.
Another thing I can do is substitute that Caramel macchiato i get from Starbucks with just simple
black coffee, or a shot of espresso. I can shed off about 330 calories, compared to simple black
coffee which is around 90 calories or less. Starbucks coffee has no nutritional value other than
giving me caffeine which i can obtain in lesser calories.
Lastly my third goal is to cut my carbs for a few months, where I can lose weight and
reach my goal of 175-180. Right now I currently weigh 185-190 and it just isnt the weight class
I want to be in right now. Looking at my diet, I can certainly cut a lot of excess snacks out,
reducing my calories by a little bit and also cutting down my carbs only for a few months, until I
reach my class goal. Also adding some consistent cardio with the slash of some calories and
carbs I should be able to gradually cut down my weight in about a few months.

Caloric Intake

Day 1 Monday
4.0 svg jennie O's Turkey 680

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1.0 svg Chipotle Bowl Double Chicken 945 1.0 svg Egg Muffin 170
1.0 svg Egg Muffin 170
1.0 lrg iced macchiato, caramel, with 2% milk, venti (Starbucks) 330
8.0 ea tangerine, fresh, medium, 2 1/2" (USDA) 373
Day Total 2668

Day 2 Tuesday
2.0 svg Egg Muffin 340
1.0 lrg iced macchiato, caramel, with 2% milk, venti (Starbucks) 330
1.0 svg Chipotle Bowl Double Chicken 945
4.0 svg jennie O's Turkey 680 2.0 svg salmon 220
2.0 svg Ben and Jerrys Froyo 360
Day Total 2875

Day 3 Wednesday
1.0 svg Egg Muffin 170
1.0 svg Chipotle Bowl Double Chicken 945
1.0 svg jennie O's Turkey 170
2.0 svg Ben and Jerrys Froyo 360
3.0 ea tangerine, fresh, medium, 2 1/2" (USDA) 140
1.0 lrg iced macchiato, caramel, with 2% milk, venti (Starbucks) 330
Day Total 2115

Day 4 Thursday

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4.0 svg jennie O's Turkey 680

1.0 lrg iced macchiato, caramel, with 2% milk, venti (Starbucks) 330
2.0 ea sandwich, oven roasted chicken, with wheat, 6" (Subway) 640
3.0 svg salmon 330
0.2 cup candy, milk chocolate, M&M's (USDA: Mars) 256
Day Total 2236

Day 5 Friday
2.0 svg Egg Muffin 340
1.0 lrg iced macchiato, caramel, with 2% milk, venti (Starbucks) 330
1.0 svg Chipotle Bowl Double Chicken 945
4.0 svg jennie O's Turkey 680
4.0 svg salmon 440
2.0 ea chicken breast, roasted, skinless (USDA) 284
Day Total 3019

Day 6 Saturday
1.0 svg Chipotle Bowl Double Chicken 945
1.0 svg jennie O's Turkey 170
1.0 lrg iced macchiato, caramel, with 2% milk, venti (Starbucks) 330
3.0 svg Whey Protein 330
1.0 ea sandwich, turkey breast, with wheat, 6" (Subway) 280
2.0 svg lenny and larrys protein cookie 320

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Day Total 2375

Day 7 Sunday
1.0 svg Egg Muffin 170
1.0 svg Chipotle Bowl Double Chicken 945
1.0 svg jennie O's Turkey 170
2.0 svg Ben and Jerrys Froyo 360
3.0 ea tangerine, fresh, medium, 2 1/2" (USDA) 140
1.0 lrg iced macchiato, caramel, with 2% milk, venti (Starbucks) 330
Day Total 2115