-PERSONAL Calorie Deficit-

☀️ breakfast.

• Upp Plant Protein Isolate → 180 kcal | P32 | F2 | C8

🌯 Lunch (salmon baked rice)

• Salmon 77 g

• Three color rice 70 g raw

• 50 g mushroom + 50 g white lettuce

• 100 g egg white tofu

→ 480 kcal | P33.5 | F14 | C58

🥤 Drinks & Treats During The Day

• Cal X Sparkling Protein → 60 kcal | P12 | F0 | C3

• BeFish 4-Piece Shade Frame Small → 48 kcal | P3 | F0.3 | C4

🥣 Dinner (Greek Yogurt + Granola Protein + Peanut Butter Pistachio)

• Greek yogurt 170 g

• Granola protein ~ 30 g

• Peanut Butter Pistachio ~ 15 g

→ 340 kcal | P19 | F13 | C29

📊. Including days.

• Energy = 1,358 kcal

• Protein (P) = 115.5 g

• Fat (F) = 34.3 g

• Carb (C) = 128 g

🎯 against the target.

🔹 1 (1,160 kcal | P116 | F50 | C60)

• Energy: exceeds + 198 kcal

• Protein: Full (-0.5 g)

• Fat: -15.7 g deficient

• CARB: exceeds + 68 g

🔹 Bullseye 2 (1,400 kcal | P103 | F53 | C120)

• Energy: 42 kcal remaining

• Protein: exceeds + 12.5 g

• Fat: -18.7 g deficiency

• Carb: Over + 8 g

✅ today's summary.

• Very high and complete protein. Good for maintaining muscle mass.

• Total energy fits into target 2 (1,400 kcal)

• A little more carb, but not a lot (just + 8 g)

• Fat is also lower than it should be → Next day should add healthy fat such as almonds, avocados, whole eggs, olive oil to balance.