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 standard scramble (3 whole + 2 whites) — the most dependable 740 kcal / 37g protein start in the whole plan at this point.”
Protein 37g
Carbs 75g
Fat 31g
Lunch
~1:30 PM
439 kcal
Chicken tikka (~200g, photo-confirmed)
218 kcal
P 29g · C 3g · F 8g
✓ Confirmed value — food library, matches photo
Rumali roti, 1 piece
220 kcal
P 6g · C 44g · F 2g
✓ Confirmed value — food library
Coca-Cola Zero, 200ml
1 kcal
P 0g · C 0g · F 0g
✓ Label-confirmed
“Clean and simple — tikka, one roti, diet soda. No chutney logged today, so nothing added for it. This is the leanest version of this lunch we've tracked yet.”
Protein 35g
Carbs 47g
Fat 10g
Evening
~5:30 PM
673 kcal
Vanilla Raspberry protein shake + extra dates
487 kcal
P 31.8g · C 87g · F 3.2g
354 kcal shake (confirmed) + ~2 medjool dates added (~133 kcal/36C, estimated)
✓ Label-confirmed base shake — 354 kcal/31P/51C/3F (raspberries, banana, skim milk & whey vanilla)
Dahi puri, 3 pieces
186 kcal
P 3.6g · C 15g · F 10.8g
⚠ Estimated — 3/5 of the confirmed 5-piece plate value from the 5th (310 kcal)
“The Vanilla Raspberry shake macros are label-confirmed directly from your screenshot — 354 kcal/31P/51C/3F, exact match. The added dates are the one estimated piece here, and they're doing a lot of the carb lifting in this meal. Three dahi puri (not a full plate) is exactly the portion discipline we want to see.”
Protein 35.4g
Carbs 102g
Fat 14g
Dinner
~9:30 PM
571 kcal
Plain dosa, 1 full (large size)
286 kcal
P 5.2g · C 49g · F 6.5g
⚠ Estimated — scaled ~30% above the standard confirmed plain-dosa reference (220 kcal) based on the visibly oversized portion in photo
Coconut chutney (only sauce taken)
90 kcal
P 1.5g · C 4g · F 8g
⚠ Estimated — ~3 tbsp restaurant serving
Sambar, 1.5× visible bowl
135 kcal
P 6g · C 18g · F 3g
⚠ Estimated — 1.5× a standard ~150ml serving
Filter coffee
60 kcal
P 1g · C 12g · F 2g
✓ Confirmed value — standard South Indian filter coffee reference (60 kcal/120g)
“A big dosa, but smart ordering — only coconut chutney, no tomato or peanut chutney on the side, and sambar kept to 1.5x the visible bowl rather than unlimited refills. Filter coffee closes it out. This is restaurant South Indian food handled about as well as it can be.”
Protein 13.7g
Carbs 83g
Fat 19.5g
Dessert
~10:30 PM
175 kcal
Greek frozen yogurt, half serving — hazelnut-coconut, pistachio crumble, chocolate toppings
175 kcal
P 4g · C 19g · F 8.5g
⚠ Estimated — half of a typical topped Greek froyo serving (~350 kcal full)
“Half a serving, three toppings, and still came in under 200 kcal — that's genuinely good portion control on what could easily have been a 400+ kcal dessert.”
Protein 4g
Carbs 19g
Fat 8.5g