FOOD LOG
Day Meal Food Portion Calories PROOF (Pictures) Time Reflection/
Type Items Size Analysis
M Breakfas Corned
t beef
2 cups of
rice, 1
251 4:30 A filling and
nourishing
O can of food that
provides
corned
N beef steady
energy is
D corned beef
and rice.
A Lunch Eggplant
Omellete,
1 serving 376 12:00 The
combination
Y Pork of eggplant
and egg
Monggo
delivers both
fiber and
protien, while
the pork
monggo adds
extra
nutrients and
a robust,
flavorful
flavor.
Snack Banana Cue 1 stick 166 15:00 Delightful
and
nutritious,
it’s provide
essential
vitamins,
minerals, and
dietary fiber,
promoting
good
digestive
health and
sustained
energy.
Dinner Pork 1 serving 234 21:00 This meal not
monggo only
nourishes the
body but also
connects you
to
generations
of culinary
tradition and
vibrant food
culture.
TOTAL CALORIE INTAKE:1,027kcal
T Breakfas Chicken
t nuggets
1 plate 143 4:30 Chicken
nuggets,
U often deep-
fried, provide
E proteins
essential for
S muscle repair
and growth,
D while rice
providing
A more fiber
Y and vitamins.
W Lunch Fried-
bangus
1 serving 199 12:00 It’s giving a
high protien
E and healthy.
D
N
E
S Snack French
fries
1 cup 230 15:30 French fries
contain
D carbs,
especially
A from
potatoes,
Y that provide
fast energy.
Dinner Chicken 1 plate 467 21:00 Simply the
joy of eating
a favorite
comfort food.
TOTAL CALORIE INTAKE:1,039kcal
Breakfas
t
Lunch
Snack
Dinner
T Breakfas Egg, Pancit
t canton
1 plate 326 4:30 Egg and
pancit canton
H can bring
sense of joy
U and
satisfaction,
R eggs
providing
S high-quality
protein,
D vitamins, and
A essential
minerals such
Y as iron and
selenium,
while pancit
canton
provides
carbohydrate
s for energy.
Lunch Friedfish 1 serving 220 12:00 It’s essential
for muscle
repair and
growth. It’s
also a source
of important
vitamins and
minerals like
magnesium
and B
vitamins.
Snack Siomai 1 serving 240 15:00 This provides
a good
balance of
protein,
carbohydrate
s, and fats
It’s a
relatively
healthy
snack.
Dinner Hotdog and 1 plate 340 20:30 Simple and
Pork nutritious, a
monggo good balance
of carbs and
protein.
TOTAL CALORIE INTAKE:1,126kcal
F Breakfas Adobong
t Baboy
1 plate 180 4:30 It provides
substantial
R amount of
protein from
I the pork,
which
D essential for
muscle repair
A and growth.
y
Lunch Adobong 1 plate 215 12:00 Adobong
Manok manok is
more than
just a dish,
It’s a source
of comfort
and
nostalgia.
Snack Hotdog 1 serving 500 15:30 They both
sandwich, provides a
and French carbs, and
fries good protein.
Dinner Chicken 1 plate 177 21:00 It’s provide
Tinola essential
protein,
minerals and
vitamins.
TOTAL CALORIE INTAKE:1,072kcal
S Breakfas Champorad
t o or Sweet
1 bowl 213 8:00 It provides
some
A chocolate antioxidants
and essential
rice
T minerals like
iron and
U magnesium.
R
D
A
Y Lunch Spaghetti 1 plate 221 12:30 I felt heavy
after lunch.
Perhaps
lessen the
portion
amount next
time.
Snack Kwek-kwek 1 serving 20 16:40 It’s a unique
streetfood and colorful
Filipino
streetfood
that have a
protein, and
carbs.
Dinner Fried rice, 1 plate, 1 782 19:30 Creating a
Tocino, and glass of harmonious
Pineapple juice, 1 balance of
juice serving flavors.
TOTAL CALORIE INTAKE:1,236kcal
S Breakfas Milo and
t Pandesal
1 cup, 1 397 7:30 Pandesal is
often enjoyed
U fresh from
the bakery
N and combined
by the hot
D milo is
providing a
A comfort.
Y
Lunch Shrimp 1 plate 321 12:00 Protein-rich
fried rice shrimp
complementi
ng the
carbohydrate
s of the rice
and vitamins
from the
vegetables.
Snack Kikiam 1 serving 93 17:10 The delicious
snack that
makes your
tummy full.
Dinner Sardines 1 can 191 19:30 Good
nutrition and
delicious food
don’t have to
be
complicated
or expensive.
TOTAL CALORIE INTAKE:1,002kcal
7-Day Physical Activity Plan Form
Day Fitness Types of Duration CALORIE PROOF/EVIDENCES Special
BURNED
Goals Activities Considerations
Monday Increase Jumping 1 120 Enhancing your
Cardiovascu jacks minutes calorie cardiovascular
lar Health s endurance
Tuesday Strength Body 10 210 Ensure proper
training weight minutes calorie form to avoid
exercise s injury
(push-ups)
Wednesday Improve Yoga or 30 100 Use a yoga mat
flexibility stretching minutes calorie
exercises s
Thursday Increase High knees 3 21 Stay hydrated
endurance minutes calorie
s
Friday Core Planks, 5 100 Use a mat for
strengthenin Russian minutes calorie comfort
g twists, leg s
raises
Saturday Full-body Circuit 30 150 Have a water
workout training minutes calorie bottle nearby
(squats) s
Sunday Active Light 30 80 Focus on
recovery activities minutes calorie relaxation and
like gentle s recovery
stretching
TOTAL CALORIES BURNED: 781 calories
FITNESS ASSESSMENT
FITNESS PRE- FITNESS MID-TEST FITNESS POST-TEST
TASK RESUL REMARK SCOR RESUL REMARK MIDTES SCOR RESUL REMARK POSTTES SCOR
T S E T S T E T S T E
PRETES PRETEST
T SCORE
SCORE
RESTING
HEART
RATE
BMI
WHR
ZIPPER
TEST
3 MINUTE
STEP
TEST
PUSH-
UPS
FOREAR
M PLANK
TEST
SQUAT
TEST
ILLINOIS
AGILITY
TEST
TOTAL