Meals logged · 10 June
🎯
First day hitting the calorie target. 2,597 kcal vs the 2,400 goal — slightly over, which is exactly right for muscle building. Breakfast at 10:30am, 7 eating windows across the day. This is the standard we're building toward.
10:30 AM
Mushroom Cheese Omelette + Cappuccino
~497 kcal
▼
Item
kcal
P
C
F
3 whole eggs
Omelette base
216
18g
0g
15g
Mushrooms
~50g, sautéed
11
1g
2g
0g
Cheese in omelette
~20g cheddar melted in
80
5g
0g
7g
Cooking fat (butter/oil)
~1 tsp to cook omelette
40
0g
0g
5g
Brown bread triangle
~1 slice equivalent visible on plate
70
3g
13g
1g
Ketchup, small dip
~15g
15
0g
4g
0g
Cappuccino, half cup
~100ml whole milk cappuccino
35
2g
3g
2g
1.5 sugars in cappuccino
~7.5g white sugar
30
0g
8g
0g
Subtotal
497
kcal
29g
protein
30g
carbs
30g
fat
✓ This is the biggest win of the week — first proper breakfast, and it's a solid one. 29g protein from 3 eggs and cheese at 10:30am sets you up for the whole day. The cappuccino with sugar is fine occasionally, but going forward try switching to black coffee — saves you 65 kcal of pure sugar with zero nutrition payoff.
2:30 PM
Tortilla Bowl (80%) + Cajun Fries (50%)
~748 kcal
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Item
kcal
P
C
F
Coriander rice, medium (80%)
~120g cooked after portion
156
3g
34g
2g
Pinto beans (80%)
~64g
88
6g
16g
1g
Chicken Asado (80%)
~104g spiced grilled chicken
160
30g
2g
4g
Chipotle cheese sauce (80%)
~32g — added extra today
64
2g
2g
6g
Sour cream, extra (80%)
~32g total — extra portion today
62
1g
2g
6g
Corn salsa mild (80%)
~40g
28
1g
6g
0g
Cajun crinkle fries (50%)
~60g of full portion
190
2g
25g
9g
Subtotal
748
kcal
45g
protein
87g
carbs
28g
fat
✓ Solid lunch — Chicken Asado has better seasoning than grilled chicken and same protein. ⚠ The chipotle cheese sauce + extra sour cream is where fat creeps in — totally fine today since we hit the calorie target, but watch this habit. The fries at 50% are okay. Aim to finish the bowl (main part) at 100% and skip or halve the fries as a regular pattern.
4:00 PM
Black Coffee
~4 kcal
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Item
kcal
P
C
F
Black coffee, 3/4 cup
No milk, no sugar — good
4
0g
0g
0g
Subtotal
4
kcal
0g
protein
0g
carbs
0g
fat
This is how coffee should be — black, no sugar. Good afternoon habit, just note total daily caffeine across all 3 coffees (breakfast cappuccino + this + coke zero). Keep it manageable for sleep quality.
7:00 PM
Dark Choc Hazelnut Dates Protein Shake
535 kcal
▼
Item
kcal
P
C
F
Dark Choc Hazelnut Dates Protein Shake
Dark Chocolate, Hazelnut, Dates, Banana, Skim Milk, Whey Choc — full glass
535
31g
74g
12g
Subtotal
535
kcal
31g
protein
74g
carbs
12g
fat
⚠ This shake is a calorie bomb — 535 kcal from one drink. The 31g protein is great, but 74g carbs (mostly from dates + banana) is a lot in one go. The Triple Berries shake from yesterday was far better — 264 kcal, 30g protein, 30g carbs. Use this one sparingly; it's really more of a meal replacement. Good for days when you haven't eaten enough — not ideal as a 7pm snack before pizza.
Dinner
Thin Crust Margherita Pizza (~75%)
~600 kcal
▼
Item
kcal
P
C
F
12" thin crust Margherita pizza
Tomato base, mozzarella, basil — crust/sides left, ~75% eaten
600
24g
72g
22g
Subtotal
600
kcal
24g
protein
72g
carbs
22g
fat
⚠ Pizza is the weakest choice of the day nutritionally — low protein-to-calorie ratio. You got 600 kcal but only 24g protein, mostly fat and carbs. Fine as a treat once in a while. If you're going pizza, add a protein starter next time (chicken wings, a side of grilled chicken) to bring the protein up. The thin crust is a better call than deep dish.
Post-Dinner
Protein Cheesecake Lotus (65%)
~213 kcal
▼
Item
kcal
P
C
F
Protein Cheesecake Lotus (65%)
Full: 328 kcal, P:22g, C:4g, F:24.9g — sugar-free with Lotus spread
213
14g
3g
16g
Subtotal
213
kcal
14g
protein
3g
carbs
16g
fat
✓ Protein dessert two days in a row — this is becoming a good habit. 14g protein in what feels like a treat. Full version has 22g. Finish it next time — don't leave 35% on the plate.
Totals vs. Target
Calories2,597 / 2,400 kcal
Protein142 / 150g
Carbs266 / 240g
Fat107 / 80g
Water1.8 / 3.0L