Noshchat
What i eat in a day as a Nutrition Student 🍎
- Calories
- 1,778
- Protein
- 86 g
- Carbs
- 201 g
- Fat
- 72 g
- Fibre
- 37 g
Tejal, a nutrition student, films a vegetarian Indian "what I eat in a day" with on-screen times. She starts with lukewarm water at 6:30 AM and soaked almonds at 7 AM. Breakfast at 9 AM is a protein mango smoothie bowl topped with mango pieces and mixed seeds. Lunch at 12:30 PM is chawli (black-eyed pea curry), soya bhurji and one bhakri. Snacks are roasted chana at 3:30 PM and a small bunch of red grapes at 6 PM. Dinner at 8:30 PM is homemade rice paper noodles in a hot-oil sauce made with chilli, garlic, peanut butter and sesame, garnished with green onion and coriander.
Original caption
What i eat in a day as a Nutrition Student 🍎 #whatieatinaday #whatieatinadayhealthy #shortsfeed
Meal by meal
Early morning: water and almonds
Good 29 kcalThe day kicks off with a tall glass of lukewarm water and a few soaked, peeled almonds.
Hydration first, plus a tiny hit of healthy fats.
“Peeling soaked almonds at dawn is real dedication.”
| Food | At | kcal | P | C | F | Fibre |
|---|---|---|---|---|---|---|
Lukewarm water1 tall glass (~250 ml) · 250 g
Why this estimatePlain water at 6:30 AM. |
0:03 | 0 | 0 | 0 | 0 | 0 |
Soaked almonds (peeled)4 almonds · 5 g
Why this estimateAbout 4 soaked, peeled almonds at 7 AM. |
0:04 | 29 | 1 | 1 | 2 | 1 |
Breakfast: protein mango smoothie bowl
Good 420 kcalBreakfast is a mango protein smoothie bowl topped with fresh mango, pumpkin, sunflower, flax and chia seeds.
A protein-packed bowl with fruit and seeds pulling their weight.
“A smoothie in a bowl so you can feel fancy with a spoon.”
| Food | At | kcal | P | C | F | Fibre |
|---|---|---|---|---|---|---|
Protein mango smoothie bowl with mango pieces, pumpkin, sunflower, flax and chia seeds1 bowl (~1.5 cups smoothie) plus toppings · 400 g
Why this estimateAssumed base: ~150 g mango, ~150 ml milk and 1 scoop (~30 g) whey protein. Toppings: ~40 g mango pieces, ~1 tbsp pumpkin seeds, ~1 tsp sunflower seeds, ~1.5 tsp flax and chia. |
0:06 | 420 | 34 | 43 | 13 | 6 |
Lunch: chawli, soya bhurji and bhakri
Good 600 kcalLunch is black-eyed pea curry, a big pile of soya bhurji, and a large jowar bhakri on the side.
Plant protein and fibre teaming up with whole grains. Chef's kiss.
“Soya bhurji: when scrambled eggs go vegetarian and hit the gym.”
| Food | At | kcal | P | C | F | Fibre |
|---|---|---|---|---|---|---|
Chawli (black-eyed pea curry)1 katori (~3/4 cup) · 180 g
Why this estimateHome-style lobia curry in onion-tomato gravy, cooked with about 1 tsp oil. |
0:09 | 170 | 8 | 22 | 5 | 6 |
Soya bhurji~1 cup mound · 150 g
Why this estimateAbout 40 g dry soya granules cooked with onion, tomato, turmeric and herbs in about 1.5 tsp oil. |
0:09 | 220 | 21 | 16 | 8 | 6 |
Bhakri1 large bhakri (~22 cm) · 80 g
Why this estimateAssumed to be jowar bhakri made from about 60 g flour, with no ghee added. |
0:09 | 210 | 6 | 43 | 2 | 5 |
Snack: roasted chana and grapes
Good 189 kcalSnack time brings a bowl of roasted chickpeas, and later a little cluster of red grapes.
Crunchy fibre and protein, with a sweet fruit chaser.
“Twelve grapes counted out like they're on a strict budget.”
| Food | At | kcal | P | C | F | Fibre |
|---|---|---|---|---|---|---|
Roasted chana~1/2 cup (small steel bowl, half full) · 40 g
Why this estimateDry-roasted chickpeas at 3:30 PM. |
0:12 | 148 | 8 | 23 | 2 | 7 |
Red grapes~12 grapes · 60 g
Why this estimateSmall cluster of red grapes at 6 PM. |
0:13 | 41 | 0 | 11 | 0 | 0 |
Dinner: chilli-garlic rice paper noodles
Mixed 540 kcalDinner is rice paper cut into noodles and tossed in a fiery chilli garlic peanut sauce.
Big flavour, but the hot oil is doing most of the heavy lifting.
“Less noodle dish, more oil slick with a rice paper life raft.”
| Food | At | kcal | P | C | F | Fibre |
|---|---|---|---|---|---|---|
Rice paper noodles in chilli-garlic peanut sauce1 pan (~3 rice paper sheets plus sauce) · 200 g
Why this estimateAbout 3 rice paper sheets (~30 g) cut into strips. Sauce: about 2 tbsp hot oil, 1 tbsp peanut butter, 1 tbsp chilli paste or sauce, 1 tbsp garlic, about 2 tbsp chilli flakes, 1 tsp sesame seeds and chopped green chilli. Garnished with green onion and coriander. The oil is most of the calories. |
0:15 | 540 | 8 | 42 | 39 | 6 |
Whole video1,778 kcal Protein 86 gCarbs 201 g Fat 72 gFibre 37 g