Breakfast
The day started with one slice of homemade egg pizza. A protein-rich choice that kept hunger away.
Values: 170 kcal • 12 g protein • 10 g fat • 2 g carbs
Lunch
For lunch, I had one slice of egg pizza, 204 g chicken, and a glass of fat-free milk. A high-protein meal supporting an active day.
Values: 464 kcal • 63 g protein • 14 g fat • 12 g carbs
Dinner
Dinner included 153 g rocket spaghetti, 108 g minced meat cream sauce, 97 g salad, and a glass of fat-free milk. A good source of carbs for energy.
Values: 544 kcal • 29 g protein • 17 g fat • 67 g carbs
Evening Snack
My evening snack consisted of 4 slices of Reissumies Tosi Ohut bread, 96 g Arkijuusto cheese, 77 g smoked turkey, 36 g ketchup, 56 g cherry tomatoes, and a glass of fat-free milk.
Values: 720 kcal • 56 g protein • 27 g fat • 61 g carbs
Treat
As a dessert, I enjoyed one Maestro Metsämarja ice cream stick (73 g).
Values: 92 kcal • 1.2 g protein • 1.8 g fat • 17 g carbs
Daily Total
- Energy: ~1990 kcal
- Protein: ~161 g
- Fat: ~70 g
- Carbs: ~159 g
Compared to Daily Requirement (2150 kcal)
- Total energy intake: ~92 % of daily need
- Protein: very high (over 2 g / bodyweight kg), excellent for muscle support
- Fat: moderate and within a healthy range
- Carbs: slightly below recommendations but sufficient for recovery
👉 The day’s meals were protein-rich and close to the target energy intake. The ice cream stick was a small treat that fit in perfectly without overshooting calories.