# Diet Flowchart (3/21/20 - Quarantine Diet) ## The Week - Due to Covid-19 and shelter-at-home orders from the governor: All gyms are closed. Workout activity is low. Goal is to minimize fat gain from unneeded calories. - Can't have the usual Denny's from other meal plans because many restaurants simplified their menu on the delivery apps. - I am still working at the hospital night shifts: - Night shifts are 12 hour night shifts. There's not enough time or energy to workout. - Night shifts are usually consecutive for oftentimes two days, sometimes three days in a row. - I usually wake up 5pm then get ready for a 12 hour night shift from 7pm to 7:30 am of next morning. On the first night shift, I could wake up earlier. - How it is when I'm not working: - On the first day I am off work, I got off night shift at 7:30am in the morning, fell asleep at 10 or 11am, struggled with sleep, then woke up at 5pm to begin my day. I do not have much time to eat many meals this day. ## Goal - Aim for 2000-2300 calories daily, depending on if exercising. 2000 calories/day if no exercising. 2300 calories/day if one day exercise. Add 150 calories per extra day working out, max 3 days. This is in the experimental status so monitor how you feel on your ADLs and how motivated you are at starting things and following through. ## *A. Home/Apt Days  - Should mimic these days (15 choices): - Baja Fresh - Cals 1740 - Proteins 100g (Grubhub) (Further option has fish burritos) https://www.myfitnesspal.com/food/diary/WengFung?date=2014-01-21 - Cheesecake Factory - 2746 cals - Proteins 132g (Overshot. Didnt know comes with fries if ordered burgers and baguette if ordered pasta. Still adjusting) (Doordash) https://www.myfitnesspal.com/food/diary/WengFung?date=2014-01-23 - Chipotle - Cals 1577 - Proteins 91g (170g carbs without 13" tortilla. If refeed day, add the tortilla for an additional 44g carbs and 290 cals, otherwise skip or store in refrigerator) (Grubhub delivers here, Prep time 26mins) https://www.myfitnesspal.com/food/diary/WengFung?date=2014-01-17 - [Obsolete] Denny's, Home - Cals 1886 - Proteins 155g (Grubhub* Montebello better than Main St Alhambra lately on Aug 2020 because there was hair in the hamburger and they kept forgetting to give me the drink that is bundled in the meal. But Grubhub Montebello closes 9:44pm and Doordash Main St is opened 24 hours) (Doordash, Grubhub*, Postmate [visual menu], UberEats) https://www.myfitnesspal.com/food/diary/WengFung?date=2014-01-13 - Denny's - Cals 1488 - Proteins 95g Proteins 155g (Grubhub* Montebello better than Main St Alhambra lately on Aug 2020 because there was hair in the hamburger and they kept forgetting to give me the drink that is bundled in the meal. But Grubhub Montebello closes 9:44pm and Doordash Main St is opened 24 hours) (Doordash, Grubhub*, Postmate [visual menu], UberEats) https://www.myfitnesspal.com/food/diary/WengFung?date=2014-01-25 - Denny's _Adjunct_ Salad Adding Chicken - Cals 650 - Proteins 40g (Doordash/Grubhub*/Postmate/UberEats) https://www.myfitnesspal.com/food/diary/WengFung?date=2014-01-26 - Dickey's Bbq 2-meat platter with large lemon juice - Cals 1816 - Proteins 149g (Grubhub* > UberEats, Grubhub if substitute Bo Daddy's) https://www.myfitnesspal.com/food/diary/WengFung?date=2014-01-15 - Dog Haus two rome hot dogs, Home - Cals 1834 - Proteins 150g (Accurate?) (UberEats) https://www.myfitnesspal.com/food/diary/WengFung?date=2014-01-16 - Jamba Juice - Cals 1698 - Proteins 94g if multiple snacks (Jamba only is Cals 590, Proteins 26g) (Doordash* > Grubhub, distance and I got cancelled earlier than posted) (Long day) https://www.myfitnesspal.com/food/diary/WengFung?date=2014-02-01 - Jersey Mike - Cals 1678 - Proteins 106g (Grubhub) (Long day) https://www.myfitnesspal.com/food/diary/WengFung?date=2014-01-20 - Panda Express with x3 chicken - Cals 1680 - Proteins 157g (Grubhub) https://www.myfitnesspal.com/food/diary/WengFung?date=2014-01-14 - Panda Express with x2 chicken - Cals 1380 - Proteins 121g (Grubhub) (If ate other carb snacks) https://www.myfitnesspal.com/food/diary/WengFung?date=2014-01-29 - Phoenix Food - Cals 1723 - Proteins 91g (Grubhub Phoenix Food Boutique / Alhambra for the most food options but their Honey Shrimp Walnut is sometimes bad) (Doordash Phoenix Food Boutique / Alhambra has soy sauce Fish Fillet and fast delivery) (Grubhub, Doordash, Postmate) (Long day) https://www.myfitnesspal.com/food/diary/WengFung?date=2014-01-19 - Piara Pizza, Shakes x2 - Cals 1393 - Proteins 108g (UberEats) (Still adjusting: Calories too low, Try Large next time) https://www.myfitnesspal.com/food/diary/WengFung?date=2014-01-22 - Cleanish Food: Urbane Cafe Bbq sandwich, Shake - Cals 1486 - Proteins 106g (Grubhub) https://www.myfitnesspal.com/food/diary/?date=2014-01-31 [/ Interactive Nutrition](http://www.nutritionix.com/urbane-cafe/nutrition-calculator/premium) - Cleanish Food: Urban Plates Steak - Cals 1132 - Proteins 93g (Doordash) (If ate other carb snacks) https://www.myfitnesspal.com/food/diary/?date=2014-01-27 [/ Nutrition Guide](https://urbanplates.com/wp-content/uploads/2020/01/UP-Nutritonal-Chart-1.7.20-1.pdf) - Cleanish Food: Urban Plates Steak with more slides - Cals 1450 - Proteins 105g (Doordash) https://www.myfitnesspal.com/food/diary/?date=2014-01-30 [/ Nutrition Guide](https://urbanplates.com/wp-content/uploads/2020/01/UP-Nutritonal-Chart-1.7.20-1.pdf) - Cleanish Food: Urban Plates Chicken Sandwich, BCAA supplements - Cals 1868 - Proteins 95g (Doordash) https://www.myfitnesspal.com/food/diary/?date=2014-01-28 [/ Nutrition Guide](https://urbanplates.com/wp-content/uploads/2020/01/UP-Nutritonal-Chart-1.7.20-1.pdf) - Cleanish Food: Waba Grill - Cals 1778 - Proteins 101g (Grubhub, Doordash) https://www.myfitnesspal.com/food/diary/?date=2014-02-02 - Explore Clean Food: B Nutritious (Grubhub, Yelp) - Explore Clean Food: Shamshiri Grill - Explore Clean Food: Sweetgreen - Explore Clean Food Subscriptions: Blue Apron, Daily Harvest (Vegetarian), EveryPlate, Farm Fresh (Vegetarian), Freshly, Green Chef, Hello Fresh, Home Chef, Plated, Thistle, Tovala, Zen Foods - Explore Clean Food Subscriptions that deliver to Alhambra/MP: Freshly, Daily Harvest (Vegetarian), Farm Fresh (Vegetarian). - Explore Other Food: Yoshinoya (Doordash, Grubhub) ## *B. Hospital Days from Home  - Ignore this section. Now obsolete. Kept for future reasons: The macros here will be the goals when I readjust the apartment-bound meal plans. - These may be the days I am working night shift 7pm-7:30am. I usually wake up 5pm. - Vending machine at work: If I do not have Planter peanuts 2oz, then I substitute with twice Kars. - Should mimic this day: - Home x2, Vending Machine nuts - Cals 1423 - Proteins 146g https://www.myfitnesspal.com/food/diary/WengFung?date=2014-01-12 ## *B. Hospital Days from Apt  <-------- - Without having to pack lunch other than a vanilla protein shake, you use the vending machine for Kars x1 and Peanuts x2 - Cals 1504 - Proteins 70g https://www.myfitnesspal.com/food/diary/WengFung?date=2014-01-18