Today’s meals consisted of varied and moderate portions. Below are the meals itemized along with summed nutritional values.
Breakfast – protein and carbs to start the day
- Vaasan Muhku carrot roll, 60 g: 156 kcal
- Fried egg: 90 kcal
- Banana, 120 g: 105 kcal
- Coffee (black): 0-2 kcal
Total: ~351 kcal – Protein 15.4 g, Carbohydrates 55.7 g, Fat 9.4 g
Lunch – familiar spaghetti and meatballs
- Spaghetti & meatballs, 252 g: 388 kcal
Total: 388 kcal – Protein 16.1 g, Carbohydrates 50.4 g, Fat 14.1 g
Snack & extra energy
- KevytOlo mineral water, melon & pear 100 ml: 21 kcal
- Dark grapes ~20 g: 14 kcal
- Coffee (black): 0-2 kcal
- Half a small “Viipurinrinkilä” (type of bread/ring): 25 g: 94 kcal
Total: ~129 kcal – Protein 2.4 g, Carbohydrates 22.7 g, Fat 1.1 g
Dinner – the same good combo
- Spaghetti & meatballs, 170 g: 262 kcal
- Skimmed milk, 100 ml (1 dl): 34 kcal
Total: 296 kcal – Protein 14.3 g, Carbohydrates 39 g, Fat 9.6 g
Evening snack – cottage cheese, salmon, and milk
- Valio “Rahkapannari” (cottage-cheese pancake), 1/8 portion: 102 kcal
- Smoked salmon, 100 g: 190 kcal
- Skimmed milk, 200 ml (2 dl): 68 kcal
Total: 360 kcal – Protein 33.8 g, Carbohydrates 21 g, Fat 15.7 g
Daily Summary
- Energy: 1,524 kcal
- Protein: 82 g
- Carbohydrates: 189 g
- Fat: 49 g
Daily Notes
Total calories remained moderate, but protein was good (82 g), supporting satiety and preservation of muscle mass. Carbohydrates were emphasized in breakfast and pasta meals, and the evening snack provided quality protein and good fats, especially with smoked salmon.