Today’s meals, broken down
Breakfast
~8:30 AM
740 kcal
Scrambled eggs — 3 whole + 2 whites
290 kcal
P 26g · C 2g · F 19g
3 whole eggs + 2 whites + trace pan oil
2 pancakes with maple syrup
380 kcal
P 8g · C 64g · F 10g
⚠ Estimated portion
Cappuccino, 100ml, 5g sugar
70 kcal
P 3g · C 9g · F 2g
“Back to the full scramble — same reliable 740 kcal, 37g protein start as the 4th. This is your anchor meal now.”
Protein 37g
Carbs 75g
Fat 31g
Lunch
~1:30 PM
414 kcal
Chicken tikka (~200g)
218 kcal
P 29g · C 3g · F 8g
✓ Confirmed value — food library
Chapati, 1.5 pieces
180 kcal
P 4.5g · C 27g · F 3g
⚠ Estimated — standard medium tandoor chapati, ~120 kcal each
Green chutney (small cup)
15 kcal
P 0.5g · C 2g · F 1g
⚠ Estimated
Coca-Cola Light, 1 can
1 kcal
P 0g · C 0g · F 0g
✓ Label-confirmed
“Same tikka base as always, just chapati instead of rumali roti this time — and a smaller carb load because of it (chapati carries less carb per piece than rumali roti). This is part of why the day finished carb-light.”
Protein 34g
Carbs 32g
Fat 12g
Snacks
~5:00 PM
645 kcal
Bhalla papdi chaat, 1 full plate
480 kcal
P 12g · C 65g · F 22g
✓ Confirmed value — food library
Maxi Strawberry protein shake
165 kcal
P 25g · C 13g · F 1.3g
✓ Label-confirmed
“This snack slot alone is carrying 37g of protein — the bhalla papdi chaat + Maxi shake combo is becoming a dependable pattern, and a good one.”
Protein 37g
Carbs 78g
Fat 23.3g
Dinner
~9:00 PM
500 kcal
Paneer rice bowl
500 kcal
P 20g · C 55g · F 20g
⚠ Estimated — restaurant/homemade average for a medium paneer-and-rice bowl with sauce
“A clean, single-item dinner — exactly the kind of structure we want. The only downside is that paneer + rice on its own doesn't carry enough carb volume to close the day's carb floor, especially paired with the lighter chapati lunch.”
Protein 20g
Carbs 55g
Fat 20g