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Cotton 1

Louis Cottom

April 5,2020

Wellness Project

Professor Gust

March 30, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
quaker - chewy blueberry yogurt bar, 1 bar	140	25g	5g	2g	0mg	105mg	11g	1g
Bottle Water - Water, 16 oz	0	0g	0g	0g	0mg	0mg	0g	0g
Lunch
body armour - sports hydration, 1 bottle	120	28g	0g	0g	--mg	--mg	--g	--g
Dinner
Dinner - Dinner Rolls, 2 roll	240	40g	5g	6g	0mg	340mg	8g	2g
Green beans Walmart - Green Beans, 1 cup	30	6g	0g	1g	0mg	0mg	2g	3g
body armour - sports hydration, 1 bottle	120	28g	0g	0g	--mg	--mg	--g	--g
Baked Chicken Thigh - Chicken, 2 thigh	270	0g	17g	27g	102mg	446mg	0g	0g
TOTAL:	920	127g	27g	36g	102mg	891mg	21g	6g

March 31, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Banana - Yellow Banana, 1 Banana	110	30g	0g	1g	0mg	0mg	19g	3g
Body Armor - Orange Mango, 8 fl. oz.(236.5 ml)	70	18g	0g	0g	0mg	20mg	18g	0g
Lunch
Zaxby"s - Fried House Zalad, 1 salad with toast	700	41g	38g	48g	125mg	1,780mg	5g	6g
Dinner
Baked Chicken Thigh - Chicken, 1 thigh	135	0g	8g	14g	51mg	223mg	0g	0g
body armour - sports hydration, 2 bottle	240	56g	0g	0g	--mg	--mg	--g	--g
TOTAL:	1,255	145g	46g	63g	176mg	2,023mg	42g	9g

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Sausage - 1 Patty, 2 oz cooked	210	2g	18g	9g	60mg	550mg	2g	0g
Egg white, 3 large	51	1g	0g	11g	0mg	164mg	1g	0g
Lunch
Apple, 1 medium	95	25g	0g	0g	0mg	2mg	19g	4g
body armour - sports hydration, 2 bottle	240	56g	0g	0g	--mg	--mg	--g	--g
Dinner
Pork - Pork Chops, 8 oz	260	2g	9g	46g	110mg	420mg	2g	0g
Powerade - Lemon Lime 20oz, 1 Bottle	130	35g	0g	0g	--mg	250mg	34g	--g
Rice - Rice, 45 g	170	37g	0g	4g	0mg	0mg	0g	0g
TOTAL:	1,156	158g	27g	70g	170mg	1,386mg	58g	4g

April 1, 2020

April 2, 2020

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Milk - Whole - Whole Milk, 16 oz	300	24g	16g	14g	70mg	240mg	22g	0g
Speical K - Fruit and Yogurt Cereal, 2.25 cup	360	81g	3g	6g	0mg	420mg	30g	--g
Lunch
quaker - chewy blueberry yogurt bar, 1 bar	140	25g	5g	2g	0mg	105mg	11g	1g
Powerade - Lemon Lime 20oz, 1 Bottle	130	35g	0g	0g	--mg	250mg	34g	--g
Dinner
body armour - sports hydration, 1 bottle	120	28g	0g	0g	--mg	--mg	--g	--g
House Salad - Salad, 4 cups	200	20g	9g	8g	20mg	400mg	6g	2g
Babyback Ribs - Grilled, 8 oz	360	0g	18g	48g	0mg	0mg	0g	0g
TOTAL:	1,610	213g	51g	78g	90mg	1,415mg	103g	3g

Overall Evaluation: The above information is regarding my healthy eating diet. I failed to reach my target calorie count of 1970 each day of the week. With the current Corona times taking over Walmart and the world, good healthy food is hard to come by so I had to make do with the choices I had and subbing out that extra dose of butter and seasoning that I love to add to all my food for flavor. My carbs remained almost the same for the most part. The Protein was scarce so I had to make do with what I had, including the leftovers. Majority of the fats I ate came from the protein so I’m pretty proud about that aspect.

Monday:

Was a really tough day because I woke up late trying to rush to work but I still was able to grab a quick eat and go which lasted me for the most part until dinner. I would definitely recommend not starting off so small then working the way up o more food

Tuesday:

Was a day of quick fixes to prevent forgetting about the healthy eating, for the most part, after eating the salad at lunch I really didn’t need to eat later but I decided to go ahead and tackle the chicken that was left from the day prior

Wednesday:

Was a complete day where I was able to get breakfast as well as dinner with the baked peorkchops with the rice. I felt ready for Thursday after I had eaten so well the day before

Thursday:

Thursday was a day of chill and no work so I decided to grab some quick foods and cereal.. I was able to find some ribs and was able to gook them in the oven the house salad had vegetables which made it a lot easier to train with .