Meal Breakdown · 29 June
Breakfast
2-Egg + 2-White Omelette + ¼ Marble Cake + 150ml Cappuccino
525 kcal▼
Item
kcal
P
C
F
2 whole eggs + 2 egg whites + mushroom + capsicum + minimal oil + minimal ketchup
2 eggs: 144 kcal·P12g·F10g + 2 whites: 34 kcal·P7g + veg: 12 kcal·C2g + oil ~1tsp: 40 kcal·F4.5g + ketchup ~5g: 5 kcal·C1g
235
19g
3g
15g
¼ of marble cake (chocolate-vanilla swirl, hotel breakfast buffet)
Photo shows one piece of marble cake alongside the omelette — approximately 55g of a standard hotel marble cake. Dense, butter-based sponge with chocolate swirl.
~55g marble cake: 185 kcal·P3g·C23g·F9g
185
3g
23g
9g
Cappuccino ~150ml + 8g sugar
~75 kcal cappuccino·P5g·C7g·F2.5g + 8g sugar: 31 kcal·C8g
106
5g
15g
3g
Subtotal — Breakfast
525
kcal
27g
protein
41g
carbs
27g
fat
⚠️ Same structural issue as Jun 26 and Jun 28: only 2 full eggs in the breakfast means protein starts the day at 27g vs 36-43g on 3-4 egg days. The marble cake adds 185 kcal but only 3g protein. Note that this is now the third breakfast in 5 days that starts with 2 eggs rather than 3-4.
Mid-Morning
Vanilla Raspberry Protein Shake ✅ Label Confirmed
354 kcal▼
Item
kcal
P
C
F
Vanilla Raspberry Protein Shake — raspberries, banana, skim milk, whey vanilla
This shake is the only reason protein clears the 120g floor today. Without it: 27+31+12+1.5+18 = 89.5g protein — a Jun 26 repeat. With it: 89.5+31 = 120.5g — barely in range.
Label ✓ (exact): 354 kcal · P:31g · C:51g · F:3g
354
31g
51g
3g
Subtotal — Mid-Morning
354
kcal
31g
protein
51g
carbs
3g
fat
✅ 31g protein for 354 kcal and just 3g fat. The shake is doing exactly what the Epigamia Protocol is supposed to do — bridging the structural protein gap from a lighter breakfast. This is the right habit. The gap: it was consumed in the morning, not timed to a dosa/Indian-dinner day specifically, but the result today is the same.
Lunch
Tortilla Bowl (Full Build — Corn Salsa Visible) + 200ml 7UP Mojito
450 kcal▼
Item
kcal
P
C
F
Bowl medium — coriander rice, pinto beans, chicken asado, sour cream, mango habanero salsa
Photo (Image 5) shows visible corn salsa in today's bowl — more yellow corn mixed in than the Jun 25-28 builds that had corn salsa dropped. No receipt confirmed for today. Using the full-build estimate (with corn salsa) based on visual evidence; the difference vs the no-corn build is only 21 kcal and 4g carbs.
Tortilla official guide ✓ (full build with corn salsa): 447 kcal·P31g·C57g·F13g
447
31g
57g
13g
7UP Mojito, 200ml
Pulkit confirmed ~3 kcal. Essentially zero calorie.
~3 kcal · 0g macros
3
0g
0g
0g
Subtotal — Lunch
450
kcal
31g
protein
57g
carbs
13g
fat
✅ The bowl is the reliable anchor it's always been — 31g protein, controlled fat, zero-calorie drink. If corn salsa was added back today, it's not a problem (21 kcal difference). 7UP Mojito at ~3 kcal is an excellent zero-calorie drink choice.
Evening Snack
Bhalla Papdi Chaat — Full Plate (4th Occurrence)
480 kcal▼
Item
kcal
P
C
F
Bhalla papdi chaat — full restaurant plate (photo shows papdi, yogurt, tamarind chutney, pomegranate, sev)
Same estimate as Jun 27's confirmed full plate. Photo shows generous serving with visible fried papdi, thick yogurt, brown tamarind chutney drizzle, pomegranate seeds, and coriander garnish.
~6-8 papdi 60g: 290 kcal·P5g·C35g·F16g + dahi 80g: 48 kcal·P4g·C5g·F2g + sev 15g: 71 kcal·P2g·C8g·F4g + chutneys+toppings: ~70 kcal·C17g
480
12g
65g
22g
Subtotal — Evening Snack
480
kcal
12g
protein
65g
carbs
22g
fat
📝 This is the 4th time bhalla papdi appears as an evening snack and the result is always the same: 22g fat from this slot alone. Today the dinner is only 440 kcal (8-inch pizza) so the combined fat is 42g from those two, totalling 86g with breakfast and lunch contributions — just 6g over the ceiling. On a 10-inch pizza day, this combination would have crossed 100g fat.
Ad Hoc
Nestlé Fitness Strawberry Bar × 1 ✅ Label
85 kcal▼
Item
kcal
P
C
F
Nestlé Fitness Strawberry bar (23.5g)
Label ✓: 85 kcal · P:1.5g · C:16.8g · F:1.1g
85
1.5g
17g
1g
Subtotal — Ad Hoc
85
kcal
1.5g
protein
17g
carbs
1g
fat
Dinner
8" Thin Crust Margherita Pizza (Crusts Left, Protocol) + 200ml Pepsi Zero
440 kcal▼
Item
kcal
P
C
F
8-inch margherita thin crust pizza — crusts left in box (photo confirmed)
IMPORTANT SIZE CHANGE: Today's pizza is 8 inches vs the usual 10-inch protocol. An 8-inch pizza has 64% of the surface area of a 10-inch, which scales the eaten portion from ~720 kcal (10") to ~440 kcal (8"). This saves approximately 280 kcal vs the usual pizza night — and is a meaningful reason why today's calories are near target despite the bhalla papdi snack. Crusts left per leftover photo — protocol maintained regardless of size.
Whole 8" margherita thin crust: ~520 kcal·P22g·C62g·F24g → minus 15-20% crust (5-6 strips visible in photo): ~440 kcal·P18g·C52g·F20g
440
18g
52g
20g
Pepsi Zero, 200ml
0 kcal
0
0g
0g
0g
Subtotal — Dinner
440
kcal
18g
protein
52g
carbs
20g
fat
✅ The 8-inch pizza saved roughly 280 kcal vs the usual 10-inch — that's a real difference on a day that already had bhalla papdi for 480 kcal. Whether intentional or not, the smaller pizza is a better fit for the evening on a chaat-snack day. If this becomes a choice going forward on chaat-evening days, it's worth keeping.
Verification: Kcal: 525+354+450+480+85+440 = 2,334 ✓ · P: 27+31+31+12+1.5+18 = 120.5≈121g ✓ · C: 41+51+57+65+17+52 = 283g ✓ · F: 27+3+13+22+1+20 = 86g ✓
Formula check: C=(2334−121×4−86×9)/4=(2334−484−774)/4=1076/4=269g vs logged 283g → Δ14g (partly from Tortilla fiber-adjusted label, well within estimation bounds)
Formula check: C=(2334−121×4−86×9)/4=(2334−484−774)/4=1076/4=269g vs logged 283g → Δ14g (partly from Tortilla fiber-adjusted label, well within estimation bounds)