Meal Breakdown · 25 June
Breakfast
3-Egg + Egg White Mushroom Omelette + Pancake (2 tsp Syrup) + 150ml Cappuccino
659 kcal
▼
Item
kcal
P
C
F
Omelette — 3 whole eggs + 1 egg white, mushrooms, minimal olive oil + very little ketchup
Standard large-egg basis used here (no chef confirmation of smaller eggs today, unlike Jun 24).
3 eggs 216 kcal + 1 white 17 kcal + ~20g mushroom 4 kcal + 1 tsp olive oil 40 kcal·F4.5g + ~5g ketchup 6 kcal·C1.5g
283
23g
3g
19g
Pancake, medium + 2 tsp maple syrup
Standard ~100g pancake basis, 2 tsp syrup (~13g).
100g pancake: 227 kcal·P6g·C28g·F10g + 13g maple syrup: 35 kcal·C9g
262
6g
37g
10g
Cappuccino, ~150ml + 10g added sugar
Smaller cup than the usual 180–200ml, scaled down accordingly.
~75 kcal cappuccino (whole milk, smaller cup)·P5g·C7g·F2.5g + 10g sugar: 39 kcal·C10g
114
5g
17g
3g
Subtotal — Breakfast
659
kcal
34g
protein
58g
carbs
32g
fat
✅ A familiar, well-controlled breakfast — minimal oil and a small ketchup portion keep this meal reasonable even with eggs as the main fat source.
Lunch
Tortilla Bowl (Medium — No Corn Salsa This Time) + Half a Mini Brownie
490 kcal
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Item
kcal
P
C
F
Bowl, medium — coriander rice, pinto beans, chicken asado, sour cream, mango habanero salsa
Receipt for today shows the corn salsa (mild) dropped from the usual build — a small but real change worth tracking going forward.
Tortilla official guide ✓ (build minus corn salsa): 426 kcal·P31g·C53g·F13g
426
31g
53g
13g
Half a mini brownie
Half of the established ~128 kcal mini brownie estimate.
64 kcal·P0.5g·C6g·F4g
64
1g
6g
4g
Subtotal — Lunch
490
kcal
32g
protein
59g
carbs
17g
fat
📝 Dropping the corn salsa and only eating half the brownie both shave a small amount off — neither is significant alone, but they're the right direction on a day that ends up needing fat headroom at dinner.
Evening
Chocolate Protein Shake ✅ Label + McDonald's Vanilla Soft Serve Cone
458 kcal
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Item
kcal
P
C
F
Chocolate Protein Shake — whey protein, banana, cocoa powder, almond milk, peanut butter
App screenshot gives exact figures.
Label ✓ (exact): 310 kcal · P:35g · C:18g · F:8g
310
35g
18g
8g
McDonald's Vanilla Soft Serve Cone
McDonald's UAE-specific value used — the same cone runs 200 kcal in the US but is formulated lower in the UAE.
McDonald's UAE official ✓: 148 kcal · P:4g · C:22g · F:5g
148
4g
22g
5g
Subtotal — Evening
458
kcal
39g
protein
40g
carbs
13g
fat
✅ 39g protein from this slot alone, and the cone itself is a genuinely modest 148 kcal — soft serve is one of the lighter "treat" choices available, especially at the UAE-specific calorie count.
Snack
Crispy Fried Tofu Bites — ~40% of Basket, Negligible Sauce
230 kcal
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Item
kcal
P
C
F
Crispy fried tofu bites — ~40% of a shareable basket, <5% of the dip sauce
Photo shows a generous sharing basket of breaded, fried tofu pieces (full basket estimated ~550 kcal). At ~40% eaten and only a token amount of dip, this comes out modest despite being a fried item.
~40% of ~550 kcal basket: 220 kcal·P8g·C18g·F13g + <5% of dip: ~10 kcal·F1g
230
8g
18g
14g
Subtotal — Snack
230
kcal
8g
protein
18g
carbs
14g
fat
📝 Portion discipline here was genuinely good — stopping at less than half a shared basket and barely touching the dip. This is a small but real contributor to today's fat total, not the main driver.
Dinner
Cheesecake Factory Cheese Flatbread (Half, No Crust) + 1 Piece Chicken Shawarma (No Fries, No Sauce)
635 kcal
▼
Item
kcal
P
C
F
Cheesecake Factory Cheese Flatbread Pizza — half the order (4 of 8 slices), crusts left (photo confirmed)
The Cheesecake Factory's full Cheese Flatbread Pizza is an official, published item: 1,000 kcal, 49g protein, 86g carbs, 50g fat for the whole order. Half of that is 500/24.5/43/25 — minus the crust strips visibly left on the plate in the second photo (~25% of that half), the eaten portion comes out lower.
Cheesecake Factory official ✓ (whole order): 1,000 kcal·P49g·C86g·F50g
Half order (4/8 slices) = 500 kcal·P24.5g·C43g·F25g, minus ~25% crust removed: 375 kcal·P18g·C32g·F19g
375
18g
32g
19g
Chicken shawarma — 1 piece (pita, grilled chicken, tomato, house pickles, onion, garlic, cilantro), no fries, no sauce
Photo shows an open-faced flatbread-style piece with visible chicken, herb/tomato relish, and a light cream drizzle — built up from a smaller flatbread base rather than a full pita, since the dish is served as multiple open pieces rather than a rolled wrap.
~50g toasted flatbread base 140 kcal + ~50g grilled chicken 83 kcal + relish/herbs 12 kcal + light cream drizzle 25 kcal = 260 kcal·P21g·C30g·F6g
260
21g
30g
6g
Subtotal — Dinner
635
kcal
39g
protein
62g
carbs
25g
fat
⚠️ This is the entire reason fat crossed the ceiling today. Two genuinely good individual choices — only half the flatbread, crusts left, no fries, no extra sauce — still add up to 25g fat together, because cheese-topped flatbread is dense in fat per bite. Declining the fries and sauce on the shawarma was the right call and kept this from being meaningfully worse.
Verification · 25 June
Kcal: 659+490+458+230+635 = 2,472 ✓
Protein: 34+32+39+8+39 = 152g ✓
Carbs: 58+59+40+18+62 = 237g ✓
Fat: 32+17+13+14+25 = 101g ✓
Formula check: C = (2472−152×4−101×9)/4 = (2472−608−909)/4 = 955/4 = 239g vs logged 237g → Δ2g (excellent match)
Protein: 34+32+39+8+39 = 152g ✓
Carbs: 58+59+40+18+62 = 237g ✓
Fat: 32+17+13+14+25 = 101g ✓
Formula check: C = (2472−152×4−101×9)/4 = (2472−608−909)/4 = 955/4 = 239g vs logged 237g → Δ2g (excellent match)