Related: Diet
Breakfast
- Breakfast smoothie
- banana
- strawberries, 120 g
- blueberries, 80 g
- cottage cheese, 120 g
- skyr, 150 g
Dinner
- Chicken with pesto, tomato, mashed potatoes, and a caprese-style side salad
- chicken, 2 pieces (visual estimate)
- green pesto or herb sauce (visual estimate)
- tomato slices
- mashed potatoes
- cherry tomatoes
- mozzarella
- fresh basil
- Estimated calories for this dinner: ~950-1250 kcal (visual estimate; biggest uncertainty is the chicken portion, pesto or oil, mozzarella amount, and how rich the mashed potatoes were)
- Beef with potato and greens
- beef, about 150 g eaten from the plated portion
- additional tatar / raw beef, 100 g
- roasted potato portion
- asparagus and other green vegetables
- dark sauce (visual estimate)
- Estimated calories for this meal: ~750-950 kcal (based on 150 g beef eaten from the plate, an additional 100 g tatar / raw beef, one potato portion, greens, and visible sauce; biggest uncertainty is the cut and fat level of the beef, whether the potato was fried or confit, and any butter or oil in the greens and sauce)
Snacks / drinks
- Protein pudding
- 200 g
- 154 kcal
- 20 g protein
- 8.6 g sugar
- 2.5 g fat
- 0.64 g salt
Daily assessment
- Estimated calories so far: roughly ~2240-2790 kcal across the smoothie breakfast, chicken dinner, protein pudding, and the later beef, potato, and greens meal; main uncertainty is the chicken portion, pesto or oil, mozzarella amount, mashed potatoes, the beef cut and fat level, and how the potato and greens were cooked
- Protein: covered very well across skyr, cottage cheese, chicken, mozzarella, protein pudding, beef, and tatar / raw beef
- Fresh food: banana, strawberries, blueberries, tomatoes, basil, asparagus, and green vegetables
- Repeatability: smoothie breakfast plus two protein-forward meals kept the day aligned with the routine, even with the later restaurant-style beef and potato plate