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What I eat in a day to become fit. My random day menu to control weight. What do you…
- Calories
- 2,454
- Protein
- 151 g
- Carbs
- 211 g
- Fat
- 118 g
- Fibre
- 39 g
A "what I eat in a day to become fit" video by Anna Shen, with on-screen labels for the meals. Breakfast is a 3-egg scramble with red pepper and green onion, white beans, avocado slices, cucumber, cherry tomatoes and parsley, plus a mug of cocoa made with reduced-fat milk. Next comes a slice of whole-grain toast with peanut butter and banana. Lunch is buckwheat, shaved beef and a chopped vegetable salad with olive oil. A Simply Protein peanut butter chocolate crispy bar is the afternoon snack. Dinner is baked salmon, tricolour radiatori pasta, a chopped vegetable salad with an oil dressing, a small bowl of edamame and a mug of tea.
Original caption
What I eat in a day to become fit. My random day menu to control weight. What do you think? #whatieatinaday #whatieatinadayrealistic #whatieat #fitnessmenu #healthyeating #healthyfood #mealinspo #fitnesslifestyle #trainer #nutrition
Meal by meal
Breakfast: egg scramble with beans
Good 648 kcalBreakfast is a big egg scramble with peppers and green onion, white beans, avocado and fresh veggies, plus a mug of cocoa.
Protein, fibre and healthy fats all showed up early.
“Cocoa at breakfast: a dessert that got a day job.”
| Food | At | kcal | P | C | F | Fibre |
|---|---|---|---|---|---|---|
Scrambled eggs with red bell pepper and green onion3 eggs (on-screen text) with diced pepper and green onion, cooked in about 1 tsp oil · 200 g
Why this estimate3 large eggs plus about 40 g of vegetables. Includes about 1 tsp of cooking oil, which is assumed. |
0:02 | 267 | 19 | 4 | 20 | 1 |
White beans (cannellini)about 1/2 cup cooked · 90 g
Why this estimatePlain cooked or canned beans. |
0:02 | 125 | 8 | 22 | 0 | 6 |
| Avocado3 slices, about 1/3 of a medium avocado · 50 g | 0:02 | 80 | 1 | 4 | 7 | 3 |
Cucumber, cherry tomatoes and parsley1 mini cucumber in 4 spears, 3 cherry tomatoes (halved) and a parsley sprig · 135 g
Why this estimateRaw vegetables with no dressing. |
0:02 | 21 | 1 | 4 | 0 | 1 |
Cocoa with reduced-fat milk1 mug, about 250 ml of 2% milk with cocoa · 260 g
Why this estimateAssumes about 1 tbsp of cocoa powder and 1 tsp of sugar. |
0:05 | 155 | 10 | 18 | 6 | 2 |
Snack: peanut butter banana toast
Good 238 kcalNext up is whole-grain toast with peanut butter and neatly lined-up banana coins.
Whole grains, fruit and peanut butter, the classic team-up.
“Those banana coins are lined up straighter than my sock drawer.”
| Food | At | kcal | P | C | F | Fibre |
|---|---|---|---|---|---|---|
Whole-grain toast with peanut butter and banana1 slice of whole-grain bread, about 1 tbsp peanut butter, 1/2 medium banana (9 coins) · 111 g
Why this estimateToast about 35 g, peanut butter about 16 g, banana about 60 g. |
0:06 | 238 | 9 | 32 | 9 | 5 |
Lunch: buckwheat and shaved beef
Good 641 kcalLunch is fluffy buckwheat with a pile of shaved beef and a chopped veggie salad dressed in olive oil.
A protein-packed plate with whole grains and healthy olive oil.
“Buckwheat: the grain that's neither buck nor wheat, and still delivers.”
| Food | At | kcal | P | C | F | Fibre |
|---|---|---|---|---|---|---|
Buckwheatabout 1 cup cooked · 170 g
Why this estimatePlain cooked groats. |
0:08 | 155 | 6 | 34 | 1 | 4 |
Shaved beefa hand-sized pile, about 130 g cooked · 130 g
Why this estimateAssumes a medium-fat cut like sirloin or ribeye. Includes about 1 tsp of pan oil. |
0:08 | 326 | 34 | 0 | 20 | 0 |
Chopped salad with olive oil (cucumber, tomato, onion, green pepper, parsley)about 1.5 cups of vegetables with about 1 tbsp olive oil · 215 g
Why this estimateThe label says 'olive oil salad'. The 1 tbsp of olive oil is estimated. |
0:08 | 160 | 2 | 8 | 14 | 2 |
Snack: Simply Protein crispy bar
Good 150 kcalThe afternoon snack is a Simply Protein peanut butter chocolate crispy bar.
A tidy protein hit with hardly any added sugar.
“Chocolate and peanut butter wearing a gym membership disguise.”
| Food | At | kcal | P | C | F | Fibre |
|---|---|---|---|---|---|---|
Simply Protein Crispy Bar, Peanut Butter Chocolate1 bar (40 g, per the wrapper) · 40 g
Why this estimateThe wrapper shows 150 kcal, 15 g protein and 1 g sugar. Carbs, fat and fibre are typical values for this bar. |
0:10 | 150 | 15 | 16 | 6 | 6 |
Dinner: baked salmon and pasta
Good 777 kcalDinner is baked salmon with tricolour radiatori pasta, a chopped salad, a little bowl of edamame and a mug of tea.
Salmon brings omega-three healthy fats and serious protein to dinner.
“The salad is back for its third appearance. Contract renewal, apparently.”
| Food | At | kcal | P | C | F | Fibre |
|---|---|---|---|---|---|---|
Tricolour radiatori pastaabout 1.25 cups cooked · 175 g
Why this estimateAppears plain, with no sauce. |
0:12 | 275 | 10 | 54 | 2 | 3 |
Chopped vegetable salad with oil dressing (tomato, cucumber, green pepper, onion, parsley)about 1.75 cups of vegetables with about 1 tbsp oil · 245 g
Why this estimateGlossy with oil and black pepper. Includes about 1 tbsp of oil. |
0:12 | 165 | 2 | 10 | 14 | 3 |
Edamamesmall bowl, about 15-20 pods (about 45 g of shelled beans) · 45 g
Why this estimateCounts only the edible beans, not the pods. |
0:12 | 55 | 5 | 4 | 2 | 2 |
Tea1 mug, about 300 ml · 300 g
Why this estimateAssumed to have no sugar or milk. |
0:12 | 2 | 0 | 0 | 0 | 0 |
Baked salmon fillet1 fillet about 12 x 5 cm, about 135 g cooked · 135 g
Why this estimateUses farmed Atlantic salmon values. Seasoned with black pepper. |
0:13 | 280 | 30 | 0 | 17 | 0 |
Whole video2,454 kcal Protein 151 gCarbs 211 g Fat 118 gFibre 39 g