On September 16, my diet consisted of varied meals: a fiber‑rich breakfast, pizza lunch, refreshing snack, protein‑rich dinner, and a sweet evening treat. Below is a detailed breakdown of the day’s meals with their nutritional values.
Breakfast: Porridge, Banana, and Coffee
The morning began with Elovena instant porridge (apple–blueberry–raspberry), complemented by a banana and a cup of coffee. This combination provided both fiber and energy for the day.
- Calories: 232 kcal
- Carbohydrates: 42 g
- Protein: 4 g
- Fat: 2.3 g
- Fiber: ~6–7 g
Lunch: Kotipizza Monster – New Jersey (½ pizza)
Lunch featured half of a Kotipizza Monster – New Jersey pizza. High in protein and carbohydrates, it made for a filling meal.
- Calories: 610 kcal
- Carbohydrates: 63.5 g
- Protein: 30.5 g
- Fat: 25.5 g
- Salt: 3.5 g
Snack: Fruits and Mineral Water
A light energy boost came from a snack consisting of a clementine, about 20 dark grapes, and a bottle of Kevyt Olo mineral water.
- Calories: 124 kcal
- Carbohydrates: 31 g
- Protein: 1.2 g
- Fat: 0 g
- Fiber: ~2 g
Dinner: Pork Tenderloin, Milk, and Salad
The evening’s main meal included two HK Ranch grain‑fed pork tenderloins, a glass of skimmed milk, and half a plate of green salad. This provided ample protein and a moderate amount of fiber.
- Calories: 420 kcal
- Carbohydrates: 18 g
- Protein: 42 g
- Fat: 18 g
- Salt: 1.9 g
Evening Snack: Protein Pancakes and Ice Cream Bar
The day concluded with a delightful treat – four protein pancakes made using the Meillä Kotona recipe, accompanied by a caramel ice cream bar.
- Protein Pancakes (4 pcs): ~240 kcal, 18 g protein
- Caramel Ice Cream Bar: 137 kcal, 14 g carbohydrates, 8 g fat
Total Evening Snack:
- Calories: ~377 kcal
- Carbohydrates: ~39 g
- Protein: ~20 g
- Fat: ~14 g
Daily Summary for 16 Sept
| Nutrient | Amount |
|---|---|
| Calories | ~1,743 kcal |
| Protein | ~95 g |
| Carbohydrates | ~194 g |
| Fat | ~59 g |
| Fiber | ~13 g |
| Salt | ~6.1 g |
Comparison to Daily Energy Requirement (DER 2,178 kcal)
- Daily Energy Intake: 1,743 kcal
- DER: 2,178 kcal
- Difference: −435 kcal
The day’s total energy intake was about 80% of the DER, indicating a moderate deficit that supports weight management.
Summary
The food intake on September 16 was diverse:
- Breakfast: Provided fiber and vitamins.
- Lunch: Pizza offered energy and protein.
- Snack: Maintained stable blood sugar levels.
- Dinner: Protein‑focused with a light salad balancing the meal.
- Evening Snack: Pancakes and ice cream bar provided a sweet conclusion to the day.
The result was an energy intake below the DER, yet sufficient protein and a balanced macronutrient distribution. This makes the day a successful example of balanced eating for weight management.