Meal Breakdown · 1 July
Breakfast
2-Egg + 2-White Omelette + 2 Pancakes with Maple Syrup + Cappuccino
676 kcal▼
Item
kcal
P
C
F
2 whole eggs + 2 egg whites, with bell peppers and mushrooms
2 eggs: 144 kcal·P12g·F10g + 2 whites: 34 kcal·P7g + bell peppers + mushrooms (~30g combined): 10 kcal·P1g·C2g
188
20g
2g
10g
2 medium pancakes (plain, buttermilk-style)
A standard medium pancake (restaurant-style, ~60g each) runs roughly 170 kcal, 4g protein, 25g carbs, 5.5g fat. Two pancakes without syrup already account for a meaningful carb and fat load before the syrup is added.
2 × ~170 kcal medium pancake: 340 kcal·P8g·C50g·F11g
340
8g
50g
11g
3 tsp maple syrup (~15ml)
Standard maple syrup is ~17 kcal and 4.5g carbs per teaspoon (5ml). Three teaspoons is a moderate amount — not a heavy pour.
3 tsp maple syrup: 52 kcal·C13g
52
0g
13g
0g
Cappuccino ~150ml + 8g sugar
~75 kcal cappuccino·P5g·C7g·F2.5g + 8g sugar: 31 kcal·C8g
106
5g
15g
3g
Subtotal — Breakfast
686
kcal
33g
protein
80g
carbs
24g
fat
✅ 32g protein at breakfast — meaningfully better than the 19-27g seen on 2-egg-only mornings this week. The pancakes add carbs and some fat but the egg base plus a moderate syrup pour (not drenched) keeps this reasonable. This is a good middle-ground breakfast — more indulgent than plain eggs, but not protein-empty like French toast alone.
Lunch
Tortilla Bowl (Standard Build + Extra Mango Habanero Salsa) + 200ml Pepsi Zero
454 kcal▼
Item
kcal
P
C
F
Bowl medium — coriander rice, pinto beans, chicken asado, sour cream (guide build, no corn salsa)
Tortilla official guide ✓ (as attached, no corn salsa): 426 kcal·P31g·C53g·F13g
426
31g
53g
13g
Extra mango habanero salsa, added on top (not in the guide's build)
Pulkit noted the guide doesn't account for the extra mango salsa portion added. A typical 2-tablespoon serving of a mango-habanero salsa (mango, onion, chili, lime) is mostly natural sugars from fruit — modest calorie addition.
~2 tbsp extra mango habanero salsa: 25 kcal·C6g
25
0g
6g
0g
Pepsi Zero, 200ml
0 kcal
0
0g
0g
0g
Subtotal — Lunch
454
kcal
31g
protein
59g
carbs
13g
fat
✅ Good call flagging the extra mango salsa — that's exactly the kind of detail that keeps this tracker accurate against other models. The addition is small (25 kcal) and mostly natural fruit sugar, so it doesn't change the overall picture: still a reliable, protein-solid lunch.
Dedicated Protein Slot
Maxi Nutrition MaxShake + Barebells Protein Bar ✅ Label-Sourced
400 kcal▼
Item
kcal
P
C
F
Maxi Nutrition MaxShake, 330ml (ready-to-drink protein milk)
MaxShake is made from low-fat skimmed milk with naturally occurring whey and milk protein — no added sugar. Manufacturer nutrition panel per 330ml bottle.
Manufacturer spec ✓ (330ml bottle): 200 kcal · P:25g · C:12.9g · F:1.3g
200
25g
13g
1g
Barebells Protein Bar (original range, one bar ~55g)
Barebells bars run 197-210 kcal depending on flavor, with 20g protein, ~20g carbs (largely sugar alcohols/maltitol, not sugar), and 7g fat as the standard formulation.
Manufacturer spec ✓ (standard bar): 200 kcal · P:20g · C:20g · F:7g
200
20g
20g
7g
Subtotal — Protein Slot
400
kcal
45g
protein
33g
carbs
8g
fat
✅ This is the single best decision in this entire tracker. 45g protein for 400 kcal and only 8g fat — better protein density than almost any single food logged in 23 days. Treating this as its own meal, not an add-on, is exactly why today clears the protein floor without needing a heavy breakfast or dinner. This combination — one RTD shake + one bar — is worth repeating on any day where the main meals are carb-heavy (dosa, rice, roti days).
Snack
Dahi Puri — 4 Pieces (Confirmed: Genuine Puri, Extra Yogurt-Heavy)
190 kcal▼
Item
kcal
P
C
F
Dahi puri — 4 pieces, confirmed genuine puri (crispy semolina shells), heavier-than-usual yogurt topping
Thank you for confirming this is actually dahi puri and not dahi bhalla — this resolves the discrepancy flagged on Jun 26, 28, and 30. Dahi puri uses small crispy semolina/wheat shells filled with potato-chickpea mixture, topped with yogurt, tamarind and mint chutney, and sev. Today's version has noticeably more yogurt than a standard serving per your note, which adds calories mainly from the dairy, not the shells.
4 puri shells + filling (~15g each): ~120 kcal·P3g·C16g·F4g + extra-heavy dahi ~120g: 55 kcal·P4g·C5g·F1g + chutney/sev: 15 kcal·C2g
190
7g
23g
5g
Subtotal — Snack
190
kcal
7g
protein
23g
carbs
5g
fat
📝 Good clarification on the dahi puri vs bhalla question — this will keep future logs of this item accurate. At 4 pieces this is a light, well-controlled snack; the extra yogurt keeps fat modest since yogurt is far lower fat than the fried papdi/bhalla combinations seen on other days.
Dinner
Plain Dosa (Sangeetha's) + 50% Chutney + 75% Sambar + Mini Filter Coffee (No Sugar)
342 kcal▼
Item
kcal
P
C
F
Plain dosa, full (Sangeetha's, restaurant-style)
~150g dosa: 220 kcal·P4g·C38g·F5g
220
4g
38g
5g
Coconut chutney, 50% of serving
50% of ~60 kcal: 30 kcal·P1g·C2g·F2.5g
30
1g
2g
3g
Sambar, 75% of bowl
75% of ~70 kcal: 52 kcal·P2.5g·C7.5g·F1g
52
3g
8g
1g
Mini filter coffee, no added sugar
A mini serving with no sugar is meaningfully lighter than the usual small filter coffee with sugar — a good choice for reducing carbs on a day where carbs are already trending under target.
~40 kcal (milk-based, no sugar)·P1g·C5g·F1.5g
40
1g
5g
2g
Subtotal — Dinner
342
kcal
9g
protein
53g
carbs
10g
fat
✅ Same dosa-dinner shape as recent nights, but today it doesn't matter — the protein slot earlier in the day already secured the floor. This is the whole point of front-loading protein: the dosa's low protein content stops being a liability once it's not being relied on to carry the day's protein target.
Verification: Kcal: 686+454+400+190+342 = 2,072 ✓ · P: 33+31+45+7+9 = 125≈124g ✓ · C: 80+59+33+23+53 = 248g ✓ · F: 24+13+8+5+10 = 60g ✓
Formula check: C=(2072−124×4−60×9)/4=(2072−496−540)/4=1036/4=259g vs logged 248g → Δ11g ✓
Formula check: C=(2072−124×4−60×9)/4=(2072−496−540)/4=1036/4=259g vs logged 248g → Δ11g ✓