Related: Diet
Breakfast
- Breakfast smoothie with berries, kefir, cottage cheese, banana, chia, and protein powder
- blueberries, 80 g
- strawberries, 120 g
- kefir, 250 g
- cottage cheese, 200 g
- banana, 1
- chia, 5 g
- protein powder
- Estimated calories for this meal: ~580-700 kcal (estimate based on the stated weights for berries, kefir, cottage cheese, chia, 1 banana, and 1 serving of protein powder; biggest uncertainty is the protein powder serving size and the fat content of the kefir and cottage cheese)
Lunch
Dinner
- Pinsa with mozzarella, zucchini, onion, tomato, pesto, and champignons
- mozzarella
- zucchini
- onion
- tomato
- pesto
- champignons
- Estimated calories for this meal: ~700-950 kcal (visual estimate based on a full pinsa with cheese, pesto, vegetables, and crust; biggest uncertainty is the crust size and thickness, plus how much mozzarella, pesto, and oil were used)
Snacks / drinks
- Smoothie with banana, cottage cheese, kefir, skyr, strawberries, chia, and vanilla milk
- banana, 1
- cottage cheese, 200 g
- kefir, 150 g
- skyr, 100 g
- strawberries, a handful
- chia, 5 g
- vanilla milk, 50 g
- Estimated calories for this meal: ~450-580 kcal (estimate based on the stated dairy amounts, 1 banana, a handful of strawberries, chia, and 50 g vanilla milk; biggest uncertainty is the type of cottage cheese and kefir plus how large the strawberry handful was)
Daily assessment
- Estimated calories: ~1730-2230 kcal from the meals logged so far
- Protein: covered; both smoothies plus the dairy base likely make this a strong protein day even before counting dinner cheese in detail
- Fresh food: fruit from blueberries, strawberries, and banana; vegetables from the pinsa toppings
- Energy and hunger: day looks structured and fairly filling, with protein spread across the day
- Repeatability or shopping gaps: very repeatable smoothie structure; vegetables were covered better at dinner than at breakfast