On September 16, I began the day with a nourishing and energy-rich breakfast, providing a solid foundation for the day’s activities. The breakfast consisted of Elovena instant porridge with apple, blueberry, and raspberry, a banana, and coffee.
Breakfast: Elovena Instant Porridge + Banana + Coffee
Elovena instant porridge offers quickly absorbed carbohydrates, fiber, and a small amount of protein. The nutritional values of this breakfast are:
- Calories: 127 kcal
- Fat: 2.3 g (of which saturated fat 0.5 g)
- Carbohydrates: 21 g (of which sugars 5.4 g)
- Fiber: 3.7 g
- Protein: 4 g
- Salt: 0.42 g
The banana added natural sugars and a boost of energy, approximately 105 kcal. The coffee, without milk or sugar, kept the calorie count low.
Lunch: Half of Kotipizza Monster – New Jersey
For lunch, I had half of a Kotipizza Monster – New Jersey pizza, a filling and flavorful option. The nutritional values for half a pizza are:
- Calories: 610 kcal
- Fat: 25.5 g
- Carbohydrates: 63.5 g
- Protein: 30.5 g
- Salt: 3.5 g
Summary of the Day So Far
| Nutrient | Amount |
|---|---|
| Calories | 842 kcal |
| Fat | 27.8 g |
| Carbohydrates | 105.5 g |
| Protein | 34.5 g |
| Fiber | 7 g |
| Salt | 3.9 g |
Breakfast and lunch together provided a good balance of carbohydrates, protein, and fat, helping to manage hunger until the next meal.
Tip: Start the day with porridge and fruit, as they provide long-lasting energy and essential vitamins. Complementing lunch with a pizza portion offers a pleasant combination of flavor and protein, supporting the day’s activities.
Energy Comparison for the Day (DER 2,178 kcal)
So far, the meals consumed (breakfast + lunch) total 842 kcal.
Comparing this to the total energy requirement (DER) of 2,178 kcal:
- Percentage of daily requirement met: ~39%
- Remaining: ~1,336 kcal
This indicates that there is ample room for dinner, evening snack, and possible additional meals without exceeding the total calorie intake.
Conclusion So Far:
Breakfast and lunch have formed a solid foundation: the fiber-rich porridge and banana balance the higher fat and salt content of the pizza. In terms of energy intake, we are still well below the DER, allowing for relaxed planning of the remaining meals without the risk of overconsumption.