Breakfast – A gentle start to the day
- Elovena instant portion porridge (apple–blueberry–raspberry) + banana + coffee. A good balance of carbohydrates and fiber for energy.
257 kcal · Fat 3.1 g · Carbohydrates 50 g · Protein 5.3 g · Salt 0.6 g
Lunch – Light noodle meal
- Coop chicken flavored noodles (272 g ready) offered a quick and light lunch option.
220 kcal · Fat 9.5 g · Carbohydrates 27.2 g · Protein 4.9 g · Salt 2.66 g
After-lunch dessert – Protein pudding
- Profiit protein pudding (fudgetoffee, 150 g) for sweet treat + extra protein.
141 kcal · Fat 5.3 g · Carbohydrates 6.9 g · Protein 16.5 g · Salt 0.33 g
Additional energy throughout the day
- Also during the day I ate a banana (120 g) and had a glass of KevytOlo cranberry mineral water.
111 kcal · Fat 0.3 g · Carbohydrates 25 g · Protein 1.3 g · Salt 0 g
Dinner – Meatball-spaghetti casserole
- Dinner consisted of a meatball-spaghetti casserole made using a K-food recipe (349 g).
607 kcal · Fat 29.7 g · Carbohydrates 58.3 g · Protein 24.8 g · Salt 2.79 g
Snack – Grapes
- “Sweet snack” of about 50 g of small dark grapes.
35 kcal · Fat 0.1 g · Carbohydrates 8.5 g · Protein 0.3 g · Salt 0 g
Evening meal – Ranch crispy chicken fillet
- The day ended with Kariniemen Ranch crispy inner fillet (200 g).
252 kcal · Fat 2.6 g · Carbohydrates 18 g · Protein 38 g · Salt 2.2 g
Day’s Summary
- Energy (Calories): 1,623 kcal
- Fat: 50.6 g (≈ 28 % of energy)
- Carbohydrates: 194 g (≈ 48 %)
- Protein: 91 g (≈ 22 %)
- Salt: 11.2 g
Analysis
- Calories: Energy intake (~ 1,623 kcal) was well aligned with a target 500 kcal deficit (recommendation is around 1,678 kcal).
- Macros (macronutrients): Protein, carbs, and fats fell nicely within recommended ranges. Protein was good, which helps with weight loss and preserving muscle mass.
- Salt: A clear issue—salt intake (11.2 g) was more than double the recommendation (max ~ 5 g/day). Much of the excess came from ready-noodle meal, the meatball-spaghetti casserole, and seasoned chicken fillets.
Conclusion – A successful day regarding weight loss
The day overall was very balanced and supported weight loss goals. Calorie deficit was achieved, and macronutrient breakdown was within recommendations. Going forward, attention should be paid especially to salt intake—e.g. by choosing lower-salt alternatives or preferring more homemade meals.
Weight management wise, this day was a success and in line with the goals.