Related: Diet
Breakfast
- Scrambled eggs
- 3 eggs
- 1/3 tomato
- 1/3 avocado
- a few slices of zucchini
- Kaiser roll with butter
Dinner
- Cabbage rolls with meat
- 2 rolls
- Greek yogurt with small tomato-onion salad
- 3 spoons of Greek yogurt
- small tomato-onion salad
- salt
- pepper
- chives
- lemon juice
Snacks / drinks
- Protein pudding
- 200 g
- 154 kcal
- 20 g protein
- 8.6 g sugar
- 2.5 g fat
- 0.64 g salt
- Smooth supper
- 1 banana
- 2 handfuls of blueberries
- cottage cheese, 200 g
- vanilla milk, 100 g
- kefir, 100 g
- skyr, 3 spoons
- 1 measure of protein powder
Daily assessment
- Estimated calories: roughly ~1720-2180 kcal for the day, with the main uncertainty coming from the size and filling of the cabbage rolls, the amount of yogurt, the blueberry handfuls, and the exact type of cottage cheese and vanilla milk
- Protein: covered well across eggs, meat, Greek yogurt, protein pudding, cottage cheese, skyr, kefir, and protein powder
- Fresh food: tomato, avocado, zucchini, tomato-onion salad, chives, lemon juice, banana, and blueberries
- Repeatability: simple savory breakfast, straightforward home-style dinner, and a smooth supper that keeps protein high with low prep