Meal Log
13:304-Egg + 2-White Mushroom Omelette + 150ml Cappuccino (8g Sugar)509 kcal▾
Food
kcal
P
C
F
4 whole eggs
Based on standard large eggs: 72 kcal·P6.3g·C0.4g·F4.8g each
288
25g
2g
19g
2 egg whites
~17 kcal·P3.6g per white
34
7g
0g
0g
Mushrooms + ~1 tsp oil / cooking fat
Mushrooms themselves are negligible; oil drives this line.
95
2g
4g
8g
Cappuccino, ~150ml + 8g added sugar
Milk + sugar estimate.
92
3g
13g
3g
Meal total
509
37g
19g
30g
Coach note: Protein-dense, but 4 whole eggs means this breakfast already uses ~30g fat. Good muscle-building meal, but it reduces fat room for the rest of the day.
16:15Epigamia Coffee Protein Shake + 2 Energy Bars438 kcal▾
Food
kcal
P
C
F
Epigamia Coffee Protein Shake — ultrafiltered skimmed milk, coffee, 250ml bottle
Label/photo confirmed: 138 kcal · P25g · C7g · F1.4g
138
25g
7g
1g
Energy bars ×2
Approx combined: 300 kcal · P6g · C50g · F8g
300
6g
50g
8g
Meal total
438
31g
57g
9g
Best choice today: the Epigamia shake is an excellent lean protein product — 25g protein for only 138 kcal and ~1g fat. That's exactly the kind of supplement profile that fits this phase.
17:001 Full Rumali Roti + Chicken Tikka (All-But-1 Piece) + Mint Chutney + 200ml Coke Light392 kcal▾
Food
kcal
P
C
F
Rumali roti, 1 full
Thin refined-flour roti estimate.
160
5g
32g
2g
Chicken tikka, all but 1 piece
~110–120g cooked chicken tikka portion.
220
32g
2g
9g
Mint chutney (full cup as served) + 200ml Coke Light
Mint chutney ~30ml: 12 kcal·C3g. Coke Light: 0 kcal.
12
0g
3g
0g
Meal total
392
37g
37g
11g
Good structure: high protein, moderate carbs, not too much fat. This is much cleaner than most Indian restaurant meals and works well before/after training.
20:00Bhalla Papdi Chaat381 kcal▾
Food
kcal
P
C
F
Bhalla papdi chaat
Estimate: dahi bhalla + papdi + chutneys + sev/boondi/fried components.
381
10g
47g
17g
Meal total
381
10g
47g
17g
Fat driver #1: Not terrible alone, but when combined with pizza later, this pushes the day over the fat ceiling. Chaat + pizza is the pattern to watch.
22:4510" Thin Crust Margherita Pizza (Crusts Left, Protocol) + 200ml Coke Zero720 kcal▾
Food
kcal
P
C
F
10" thin crust margherita pizza, crusts left
Protocol estimate retained from previous pizza tracking.
720
29g
85g
31g
Coke Zero, 200ml
0 kcal
0
0g
0g
0g
Meal total
720
29g
85g
31g
Fat driver #2: Pizza remains a workable food in the plan, but this only stays clean when earlier meals are low-fat. Today breakfast + chaat already spent too much of the fat budget.