Breakfast
The day started with a cup of coffee and one slice of yesterday’s egg-based pizza. A protein-rich choice that kept hunger away for a long time.
Nutrition: 157 kcal, 19 g protein, 8 g fat, 2 g carbs
Lunch
For lunch, two honey-marinated chicken minute fillets (260 g), half a plate of salad, and a glass of fat-free milk. A light but protein-packed meal.
Nutrition: 350 kcal, 49.6 g protein, 6.8 g fat, 21.8 g carbs
Snack
In the afternoon, coffee and an IKEA hot dog with roasted onion and cucumber relish. This brought in extra carbs and energy for balance.
Nutrition: 310 kcal, 10 g protein, 15 g fat, 35 g carbs
Evening Meal
The day ended with two whole-grain tortillas filled with chicken, cherry tomatoes, lettuce, and cucumber. A glass of fat-free milk on the side. A fiber- and carb-rich way to finish the day.
Nutrition: 427 kcal, 33.5 g protein, 8 g fat, 54 g carbs
Daily Totals
- Energy: 1244 kcal
- Protein: 111.1 g
- Fat: 38.8 g
- Carbs: 112.8 g
- Fiber: 9.8 g
- Salt: approx. 3.5–4 g
Compared to BMR (2178 kcal)
- Daily intake reached 57 % of basal metabolic rate.
- Protein intake was very high, supporting satiety and muscle preservation.
- Fat intake stayed moderate.
- Carbs were moderate but higher than previous days, thanks to the hot dog and tortillas.