Calorie and fat total for one day: 2,483 calories, 108 grams of fat. MacLeod's lunch consisted of a McDonald's Crispy Chicken Club sandwich with fries, for a total of 910 calories. He had chilaquiles for breakfast, part of a Snickers bar and some Fritos in the afternoon, two frozen burritos for dinner, and a turkey panini sandwich for a late-night snack. Suggestions: Don't follow up a fatty lunch with a fatty dinner and snack. Have something lighter, such as a salad or some fruit. Cut out fast food. Rafael Navarro Calorie and fat total for one day: 2,316 calories, 114 grams of fat. Eating large portions in restaurants is a problem for Navarro. On this day, he ate half a chicken and two cups of rice at one meal. Like MacLeod, he sometimes tacks on a high-calorie, high-fat dinner after a similarly heavy lunch. Navarro also didn't incorporate many fruits and vegetables this day and drank 20 ounces of diet soda. Suggestions: Eat more vegetables, which are filling and add nutrition and fiber. Try to satisfy a sweet tooth with fruit instead of pre-made desserts high in sugar and fat. Substitute sparkling water for diet soda. 