Today's Meals
7:45 AM
Breakfast
650 kcal
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Scrambled eggs — 3 whole + 2 whitesestimated
290 kcal
P 26.0g · C 2.0g · F 19.0g
3 whole eggs (3×72kcal=216) + 2 whites (2×17kcal=34) + ~1 tsp oil for scrambling (~40kcal) = 290 kcal
2 pancakes with maple syrupestimated
280 kcal
P 5.0g · C 47.0g · F 6.0g
2 medium pancakes (~100g) ≈200 kcal + ~1.5 tbsp maple syrup (~80 kcal) = 280 kcal
Cappuccino, 100ml + 5g sugarestimated
80 kcal
P 3.0g · C 9.0g · F 3.0g
100ml cappuccino (whole milk, foam) ≈60 kcal + 5g sugar ≈20 kcal
Meal total
650 kcal · P 34.0 C 58.0 F 28.0
Already 19g of fat before 8am — a quarter of today's ceiling gone at breakfast. Not a problem on its own, but it means the rest of the day has very little fat budget left.
11:30 AM
Snack — Dahi Bhalla Papdi Chaat
480 kcal
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Dahi bhalla papdi chaat, 1 full plate✓ confirmed
480 kcal
P 12.0g · C 65.0g · F 22.0g
Meal total
480 kcal · P 12.0 C 65.0 F 22.0
Library-confirmed value, full plate. This is now a very consistent snack for you — worth knowing it runs 22g fat on its own.
1:30 PM
Lunch
438 kcal
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Chicken tikka, tandoor (~200g)✓ confirmed
218 kcal
P 29.0g · C 3.0g · F 8.0g
Rumali roti, 1 piece✓ confirmed
220 kcal
P 6.0g · C 44.0g · F 2.0g
Diet Coke, 200ml✓ confirmed
0 kcal
P 0.0g · C 0.0g · F 0.0g
Meal total
438 kcal · P 35.0 C 47.0 F 10.0
Textbook lunch — same reliable combination you've been running for weeks. Zero notes here.
4:30 PM
Snack — Nestlé Fitness Bar
90 kcal
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Nestlé Fitness Chocolate cereal bar, 1 bar (23.5g)✓ confirmed
90 kcal
P 1.0g · C 17.0g · F 2.0g
Label-matched — the '90' printed on the wrapper is the calorie count per bar; carbs 17g / protein 1g / fat 2g per Nestlé's own nutrition panel.
Meal total
90 kcal · P 1.0 C 17.0 F 2.0
Correctly read — this bar is essentially all carbohydrate, almost no protein. Fine as a quick top-up, don't count on it for protein.
7:30 PM
Dinner 1 — Chicken Shawarma
360 kcal
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Chicken shawarma wrap, 2 pieces (no fries, no mayo)estimated
360 kcal
P 26.0g · C 34.0g · F 11.0g
Standard chicken shawarma wrap (restaurant, pita) ≈450 kcal/32P/45C/15F per full wrap; 2 pieces from the platter ≈80% of one wrap; mayo omission trims ~4g fat off the estimate.
Meal total
360 kcal · P 26.0 C 34.0 F 11.0
Good instinct skipping the fries and mayo — that alone likely saved 250–300 kcal and 15g+ of fat versus the full platter.
9:30 PM
Dinner 2 — Pizza
461 kcal
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Margherita pizza, 8″ (crusts left)estimated
461 kcal
P 20.5g · C 45.0g · F 23.0g
Scaled from the confirmed 10″ Pizza Protocol (720 kcal/32P/70C/36F, crusts left) by area ratio (8/10)² = 0.64 → 461/20.5/44.8/23
Coke Zero, 200ml✓ confirmed
0 kcal
P 0.0g · C 0.0g · F 0.0g
Meal total
461 kcal · P 20.5 C 45.0 F 23.0
This is the day's real story: two separate dinners. The shawarma alone would have been a completely fine dinner — the pizza on top of it is what pushed both kcal and fat into overage territory tonight.
10:00 PM
Protein — Maxi Vanilla Shake
165 kcal
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Maxi MaxShake Vanilla, 330ml✓ confirmed
165 kcal
P 25.0g · C 13.0g · F 1.3g
Exact label figures as you provided — 165 kcal / 25g P / 13g C / 1.3g F.
Meal total
165 kcal · P 25.0 C 13.0 F 1.3
Day Total
2,644 kcal
153.5g
Protein
279.0g
Carbs
97.3g
Fat
2.5L
Water