Meal Breakdown · 22 June
Breakfast
2 Small Airport Lounge Dosas + Sambar + Coconut Chutney + ½ Cappuccino (10g sugar)
670 kcal
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Item
kcal
P
C
F
Plain dosa, airport lounge-style (×2)
Pulkit confirmed these were small dosas from an airport lounge — noticeably smaller than a restaurant portion. Airport lounge dosas are typically ~100g, thinner, and less oiled than a full restaurant serving.
~100g each, airport-style: 140 kcal · P:3g · C:24g · F:3g each → ×2
280
6g
48g
6g
Sambar, small bowl (×2)
Standard accompaniment bowl, lentil-and-vegetable based.
~70 kcal/bowl · P:4g · C:12g · F:2g each → ×2
140
8g
24g
4g
Coconut chutney, side portion (×2)
Coconut chutney is the most calorie-dense of the three dosa components per gram — mainly from coconut fat.
~60 kcal/serving · P:1g · C:4g · F:5g each → ×2
120
2g
8g
10g
Cappuccino, half cup with 10g added sugar
A full cappuccino runs ~90–100 kcal from milk/foam; half a cup plus the stated 10g of sugar gives the figure below.
~50 kcal milk (half cup) + 40 kcal (10g sugar) = 90 kcal · P:3g · C:14g · F:4g
130
3g
14g
4g
Subtotal — Breakfast
670
kcal
19g
protein
94g
carbs
24g
fat
📝 Airport lounge portions are smaller than restaurant plates — two compact dosas with sambar and chutney is a reasonable, balanced breakfast. Roughly a quarter of the day's carb budget, which is appropriate for the first meal. The pita dinner is where carbs stacked on top of this rather than the dosa being the problem.
Mid-Morning
1 Small Pancake + 2 tsp Maple Syrup
146 kcal
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Item
kcal
P
C
F
Pancake — 1, small (photo confirmed)
Photo shows a small, thin pancake — consistent with "relatively small" as described.
Photo ✓: small single pancake, not a full stack
120
3g
18g
4g
Maple syrup — 2 tsp (~10ml)
Standard maple syrup, ~52 kcal per tbsp → 2 tsp is two-thirds of a tbsp.
~10ml: 26 kcal · C:7g
26
0g
7g
0g
Subtotal — Mid-Morning
146
kcal
3g
protein
25g
carbs
4g
fat
✅ Genuinely small portion — this is a low-impact treat, not a calorie problem.
Lunch
Tortilla Chicken Asado Rice Bowl + 1 Mini Brownie + 200ml Coke Zero
740 kcal
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Item
kcal
P
C
F
Bowl, medium — coriander rice, pinto beans, chicken asado, sour cream, corn salsa (mild), mango habanero salsa
Order receipt confirms the exact build — this is the "usual" bowl described.
Order receipt ✓: medium chicken asado bowl, full build
Fast-casual chicken-rice-bean bowl, medium: ~650 kcal · P:42g · C:65g · F:24g
650
42g
65g
24g
Mini brownie — 1 piece
Order shows 3 mini brownies purchased; only 1 logged as eaten by Pulkit.
~90 kcal · P:1g · C:13g · F:4g
90
1g
13g
4g
Coke Zero — 200ml
Zero-calorie cola — no macro contribution.
0 kcal · zero-sugar cola
0
0g
0g
0g
Subtotal — Lunch
740
kcal
43g
protein
78g
carbs
28g
fat
✅ Best meal of the day for protein density — 42g from the chicken bowl alone. This is exactly the kind of lunch that should follow a carb-heavy breakfast.
Evening Snack
Dahi Bhalla Papdi — Half Portion
175 kcal
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Item
kcal
P
C
F
Dahi bhalla papdi chaat — ~50% of a restaurant-style serving (photo confirmed)
Photo shows a generous restaurant-style serving with full cream dahi, sev, pomegranate, and chutney drizzle — richer than a home-style plate.
Photo ✓: restaurant-style plate, ~half eaten
Full restaurant plate ~350 kcal · P:6g · C:40g · F:12g → half logged
175
3g
20g
6g
Subtotal — Evening Snack
175
kcal
3g
protein
20g
carbs
6g
fat
✅ Stopping at half a plate on a fried, dahi-heavy chaat is good self-regulation — the full plate would have added another 175 kcal and 6g fat for no extra benefit.
Dinner
Pita Bread (2.5 pieces) + Cooked Chickpeas (120% of plate) + 150ml Pepsi Lime Zero
625 kcal
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Item
kcal
P
C
F
Pita bread — 2.5 pieces (photo confirmed)
Photo shows standard flat pita rounds — not the thick sourdough variety. These are the typical thin, lightly charred pita used for dipping, consistent with ~65g/piece.
Photo ✓: 2 full pieces visible, one torn open (standard pita, not thick sourdough)
~65g/piece standard pita: 170 kcal · P:5g · C:34g · F:1g each → ×2.5
425
13g
85g
3g
Cooked chickpeas (chole) — 120% of the photographed bowl portion
Photo shows a small bowl roughly ⅔ full after eating; 120% of the visible portion implies a refill or a generously filled bowl to start.
~120g cooked chickpeas in light masala: 200 kcal · P:11g · C:33g · F:3g
200
11g
33g
3g
Pepsi Lime Zero — 150ml
Zero-sugar cola — no macro contribution.
0 kcal · zero-sugar cola
0
0g
0g
0g
Subtotal — Dinner
625
kcal
24g
protein
118g
carbs
6g
fat
📝 Chickpeas + pita is a great protein-and-fibre combo nutritionally. With the corrected pita figures, dinner itself was well-sized. The carb total for the day is still moderately over, but it's the cumulative effect of two carb-containing meals rather than either meal being excessive on its own.
Snack
Epigamia Coffee Protein Shake, 250ml
138 kcal
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Item
kcal
P
C
F
Epigamia coffee-flavoured skimmed milk protein shake — 250ml
Label photographed directly — exact figures used, no estimation needed.
Label ✓: 138 kcal · P:25g · C:9g · F:0.2g
138
25g
9g
0.2g
Subtotal — Snack
138
kcal
25g
protein
9g
carbs
0.2g
fat
✅ 25g of protein for 138 kcal and almost no fat — this is the single best protein-per-calorie item logged all day. Exactly the kind of food to lean on more, especially on carb-heavy days like today.
Evening
Cut Mangoes
150 kcal
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Item
kcal
P
C
F
Cut mango — generous bowl (photo confirmed)
Photo shows roughly 240–260g of cubed mango.
Photo ✓: full plate of mango cubes, ~250g
Mango ~60 kcal/100g: 250g = 150 kcal · P:2g · C:38g · F:1g
150
2g
38g
1g
Subtotal — Evening Fruit
150
kcal
2g
protein
38g
carbs
1g
fat
📝 Whole-fruit mango is a great choice nutrient-wise (fibre, vitamin C, potassium), but it's also the third meaningful carb contributor of the day. Worth knowing that on a day with two carb-heavy meals already logged, a lower-sugar fruit (berries, guava, papaya) would have delivered the same "fresh fruit" satisfaction with roughly half the carbs.