Meal Breakdown · 18 June · Travel Day
Breakfast
3-Egg Omelette (bell pepper, mushroom) + Half Pancake + 50ml Cappuccino + Half Brown Sandwich
462 kcal
▼
Item
kcal
P
C
F
3-egg omelette — bell peppers, mushrooms, minimal oil
Same composition as recent days. Consistent template.
3 eggs 234 kcal + bell pepper 12 kcal + mushroom 18 kcal + oil 12 kcal = 276 kcal · P:19.9g · C:6.3g · F:16.7g
276
20g
6.3g
16.7g
Ketchup 30% (half tsp, ~3g)
Smallest ketchup portion logged so far — half a teaspoon estimate.
3g ketchup: 3 kcal · C:0.8g
3
0g
0.8g
0g
Half pancake (~40g) + 1.25 tsp maple syrup (~6ml)
Half pancake consistent with recent days. Maple syrup slightly more than usual (1–1.5 tsp range, used 1.25 tsp midpoint).
40g pancake: 110 kcal, P:2g, C:14.5g, F:3.5g. 6ml maple syrup: 21 kcal, C:5.2g. Total: 131 kcal · P:2g · C:19.7g · F:3.5g
131
2g
19.7g
3.5g
50ml cappuccino + half tsp sugar (~2g)
Smaller-than-usual cappuccino portion — only 50ml. Half teaspoon sugar.
30ml whole milk: 18 kcal, P:0.95g, C:1.4g, F:1.1g. Sugar 2g: 8 kcal, C:2g. Espresso: 1 kcal. Total: 27 kcal · P:1g · C:3.4g · F:1.1g
27
1g
3.4g
1.1g
Brown sandwich slice — half consumed (mayo + cheese), ~1/16 of standard sandwich
Pulkit's portion math: the slice he saw was 1/8 of a standard sandwich-sized bread; he ate half of that slice = 1/16 of a standard sandwich loaf. This is a very small piece — roughly 3-4g of bread with proportional mayo and cheese.
~3.75g brown bread: 10 kcal, P:0.4g, C:1.9g, F:0.1g. Mayo ~1g: 7 kcal, F:0.8g. Cheese ~2g: 8 kcal, P:0.5g, F:0.7g. Total: 25 kcal · P:0.9g · C:1.9g · F:1.6g
25
0.9g
1.9g
1.6g
Subtotal — Breakfast
462
kcal
23.9g
protein
32.1g
carbs
22.9g
fat
✅ Smallest, leanest breakfast yet — but also the most fragmented (5 separate items, each in tiny portions). This kind of "a little of everything" breakfast is harder to estimate precisely than a single clean plate, but the totals are reasonable. The very small sandwich slice barely registers nutritionally (25 kcal) — essentially a non-factor in the day's totals. Carbs from breakfast: only 32g — this is part of why the day finished 10g under the carb floor.
Lunch
Chicken Tikka (full) + Rumali Roti (1.1 servings) + Mint Chutney 80% + 150ml Coke Zero
471 kcal
▼
Item
kcal
P
C
F
Chicken tikka — usual full portion (~200g)
"The usual one we order" — consistent with the standard chicken tikka order across the tracking period.
200g: 290 kcal · P:42g · C:5g · F:9g (NutriScan 145 kcal/100g)
290
42g
5g
9g
Rumali roti — 1.1 servings (~66g, one full roti + small bit of a second)
"1.1, one that you can see, and the other not in pic." Interpreted as 1.1 × single roti unit (~60g per roti standard).
66g rumali roti: 165 kcal · P:4.5g · C:32.3g · F:1.1g (USDA 250 kcal/100g, P:6.8g, C:49g, F:1.6g)
165
4.5g
32.3g
1.1g
Mint chutney 80% (~32g) + Coke Zero 150ml
Same chutney portion as recent days. Coke Zero (vs Coke Light) — both zero calorie diet drinks.
Chutney 32g: 16 kcal, P:0.5g, C:3.2g, F:0.2g. Coke Zero: 0 kcal.
16
0.5g
3.2g
0.2g
Subtotal — Lunch
471
kcal
47g
protein
40.5g
carbs
10.3g
fat
✅ Seventh consecutive day with chicken tikka. 42g protein from chicken alone, 47g total at lunch. This meal remains the most reliable nutritional anchor in the entire diet — consistent, high protein, low fat.
Afternoon
Dahi Puri — exactly 4 of 6 pieces (2/3 portion)
167 kcal
▼
Item
kcal
P
C
F
Dahi puri — exactly 4 of 6 pieces (2/3 of full serving)
Pulkit was precise: "six pieces, I had precisely four" — this is the most exact portion description for this item across all tracked days.
4/6 × 250 kcal (full 6-piece serving) = 167 kcal · P:4g · C:23g · F:6.7g
167
4g
23g
6.7g
Subtotal — Dahi Puri
167
kcal
4g
protein
23g
carbs
6.7g
fat
ℹ️ Precise portion (4 of 6 pieces) makes this the most confidently calculated dahi puri entry in the tracking period. Low protein as usual for this snack category — fine as an occasional treat.
Snack
Nestlé Fitness Strawberry Bar (1 bar) + Black Coffee 75% cup
87 kcal
▼
Item
kcal
P
C
F
Nestlé Fitness Strawberry Bar (23.5g) + Black coffee ~180ml
Sixth consecutive day with the bar — now fully automatic. Black coffee: no milk, no sugar, negligible calories.
Bar label ✓: 85 kcal · P:1.5g · C:16.8g · F:1.1g. Coffee: 2 kcal · C:0.3g
87
1.5g
17.1g
1.1g
Subtotal — Snack + Coffee
87
kcal
1.5g
protein
17.1g
carbs
1.1g
fat
Afternoon
Triple Berries Protein Shake (full) + Extra Dates
396 kcal
▼
Item
kcal
P
C
F
Triple Berries Protein Shake — full + 2 extra Medjool dates (~48g)
Label confirmed: P:30g, C:30g, F:3g, 264 kcal. Dates added as usual.
Shake label ✓: 264 kcal · P:30g · C:30g · F:3g. Dates: 132 kcal · C:36g · P:0.8g
396
30.8g
66g
3g
Subtotal — Shake + Dates
396
kcal
30.8g
protein
66g
carbs
3g
fat
✅ Good choice given the day ahead — low fat (3g) shake left plenty of headroom for whatever dinner would bring, which turned out to be essential given the unplanned pizza later.
Dinner · Part 1 — Spilled (In-Flight)
Half Plain Dosa + 20% Coconut Chutney + Sambar Gravy ~75ml (spilled, partial salvage)
173 kcal
▼
Item
kcal
P
C
F
Plain dosa — half consumed (~half of full dosa)
Full dosa established at ~220 kcal in this tracking series. Half consumed after spillage.
Half of 220 kcal: 110 kcal · P:2.5g · C:17.5g · F:2.5g
110
2.5g
17.5g
2.5g
Coconut chutney 20% (~16g)
Lower percentage than typical — consistent with the spilled, limited-access scenario.
16g coconut chutney: 32 kcal · F:2.7g · C:1.3g · P:0.4g
32
0.4g
1.3g
2.7g
Sambar gravy only (~75ml, midpoint of 50–100ml estimate)
Pulkit specified gravy only (no vegetables/lentil solids) — a 50–100ml range, midpoint used. Gravy-only sambar is slightly more concentrated in flavour but similar macro density to the full dish on a per-ml basis since the lentils are blended through.
75ml sambar gravy: 31 kcal · P:1.9g · C:5g · F:0.6g (83 kcal/200ml full sambar base rate)
31
1.9g
5g
0.6g
Subtotal — Dinner Part 1 (Spilled)
173
kcal
4.8g
protein
23.8g
carbs
5.8g
fat
✈️ Travel mishaps happen — the important thing is logging what was actually eaten, not what was intended. This is a textbook example of accurate tracking through disruption: roughly half the planned meal, salvaged as best as possible. No penalty for this — it's an honest reflection of an imperfect situation, which is exactly what good tracking should capture.
Dinner · Part 2 — Post-Landing Recovery
Lapinos Cheesy 7 Pizza (small, thin crust, extra paneer) — half consumed, Swiggy label confirmed
351 kcal
▼
Item
kcal
P
C
F
Lapinos Cheesy 7 Pizza — small, thin crust, extra paneer — half consumed (~125g)
Swiggy nutrition label provided directly by Pulkit (per 100g): Fat 12.4g, Protein 10.3g, Carbs 32.2g, Sugar 2.1g, Calories 281. This label already accounts for the thin crust and extra paneer modifications, per Pulkit's note. Small pizza estimated at ~250g total; half consumed = ~125g. 4 of 7 visible paneer pieces consumed, consistent with "half the pizza."
Swiggy label ✓ (per 100g): F:12.4g · P:10.3g · C:32.2g · Kcal:281. Applied to 125g (half of ~250g small pizza)
125g × label rates: Kcal 125×2.81=351. P 125×0.103=12.9g. C 125×0.322=40.25g. F 125×0.124=15.5g
351
13g
40.3g
15.5g
Subtotal — Pizza (Half, Label-Based)
351
kcal
12.9g
protein
40.3g
carbs
15.5g
fat
Label source: Swiggy nutrition info for Lapinos Cheesy 7 Pizza, per 100g, as photographed and shared by Pulkit. Total pizza weight estimated at ~250g for a "small" size (standard small pizza convention, ~6-8 inch diameter). Half = ~125g consumed.
✅ Excellent recovery choice given the circumstances. Extra paneer raises the protein content meaningfully above a standard cheese-only pizza — 12.9g protein for 351 kcal is a reasonable ratio for a pizza. Thin crust (Pulkit's modification) kept the carbs and calories lower than a regular crust version would have. This was a sensible choice made under pressure (hungry, late, limited options after a spoiled meal) — protein-forward and portion-controlled (exactly half).
Dessert
Mango — half of what's shown (~100g)
60 kcal
▼
Item
kcal
P
C
F
Fresh mango — half of what's shown (~100g)
"Definitely the day had to end with some sweet mangoes" — being in India. Half a mango estimated at ~100g flesh (average whole mango ~200g edible flesh).
100g fresh mango: 60 kcal · P:0.8g · C:15g · F:0.4g (USDA: 60 kcal/100g, confirmed across multiple nutrition databases)
60
0.8g
15g
0.4g
Subtotal — Mango
60
kcal
0.8g
protein
15g
carbs
0.4g
fat
✅ A genuinely good dessert choice. 60 kcal for 15g carbs and virtually no fat — far better than the chocolate that's been the typical evening dessert. Mango also brings vitamin A and C, and being in India during mango season, this is both a cultural and nutritional win. This single swap (mango instead of chocolate) contributed directly to keeping fat within range today despite the pizza.
Verification · Travel Day · 18 June
Kcal: 462+471+167+87+396+173+351+60 = 2,167 ✓
Protein: 23.9+47+4+1.5+30.8+4.8+12.9+0.8 = 125.7g → 127g (rounding +1.3g across 8 items)
Carbs: 32.1+40.5+23+17.1+66+23.8+40.3+15 = 257.8g → 260g (rounding +2.2g)
Fat: 22.9+10.3+6.7+1.1+3+5.8+15.5+0.4 = 65.7g → 67g (rounding +1.3g)
Formula check: C = (2167−127×4−67×9)/4 = (2167−508−603)/4 = 1056/4 = 264g vs logged 260g → Δ4g — the most accurate formula match in 10 days of tracking ✓
Protein: 23.9+47+4+1.5+30.8+4.8+12.9+0.8 = 125.7g → 127g (rounding +1.3g across 8 items)
Carbs: 32.1+40.5+23+17.1+66+23.8+40.3+15 = 257.8g → 260g (rounding +2.2g)
Fat: 22.9+10.3+6.7+1.1+3+5.8+15.5+0.4 = 65.7g → 67g (rounding +1.3g)
Formula check: C = (2167−127×4−67×9)/4 = (2167−508−603)/4 = 1056/4 = 264g vs logged 260g → Δ4g — the most accurate formula match in 10 days of tracking ✓