Day of eating by Neha Rathi

Neha Rathi · posted 12 Aug 2025 · Day of eating

Calories: 1,343
Protein: 53 g
Carbs: 153 g
Fat: 59 g
Fibre: 30 g

Protein 16% Carbs 45% Fat 39%

A Dubai office "what I eat in a day" with no speech and time stamps in on-screen text. She unpacks meal-prep boxes at her desk. At 9:45AM she has overnight oats with blueberries for breakfast. At 11:00AM she snacks on soaked nuts, and later sips an iced matcha. Lunch is quinoa, paneer and beet patties with green chutney. In the afternoon she eats a matcha KitKat at 3:30PM and a guava at 4:30PM. She drinks water from a glass bottle all day, with on-screen text marking 1 L done by 3PM and more after that.

Original caption

#whatieatinaday #whatieat #whatieatinadayhealthy #dubai #dubaioffice #dailyvlog #dayinmylife #office

Original on YouTube

Meal by meal

Drink: water all day

Good 0 kcal

First up, a trusty glass bottle of water, sipped steadily from morning right through the afternoon.

Steady hydration all day, zero sugar, zero drama.

“That bottle gets more screen time than the actual food.”

Food	At	kcal	P	C	F	Fibre
WaterAbout 1.5 L across the day (1 L marked done by 3PM, then a refill partly drunk) · 1,500 g Why this estimate Drunk from a glass bottle at 9:35, 10:30, 3:00 ('water (1L ✅)'), 5:00 and 5:40PM.	0:04	0	0	0	0	0

Breakfast: overnight oats + berries

Good 396 kcal

Breakfast is a jar of overnight oats with chia and milk, topped with a little box of blueberries.

Whole grains, fibre and fruit: breakfast that actually shows up.

“Cooked by the fridge while they slept. Peak delegation.”

Food	At	kcal	P	C	F	Fibre
Overnight oats1 jar, about 3/4 of a 400-500 ml jar (about 50 g oats soaked in milk, likely with chia and a little sweetener) · 300 g Why this estimate Recipe assumed: about 50 g rolled oats, 150 ml low-fat milk, about 10 g chia and about 1 tsp honey or date sweetener. The brown colour may come from cocoa, coffee or dates. On-screen text: '9:45AM overnight oats + blueberries'.	0:06	350	14	52	10	9
Blueberries1 small box, about 1/2 cup · 80 g Why this estimate Eaten with the oats, from a small clip-lid box about half to two-thirds full.	0:06	46	1	12	0	2

Snack: soaked nuts

Good 175 kcal

Mid-morning it's a little tub of soaked nuts, mostly almonds with maybe a few cashews.

A tidy handful of healthy fats to bridge till lunch.

“Soaking nuts overnight: the sourdough starter of snacking.”

Food	At	kcal	P	C	F	Fibre
Soaked nuts (almonds/cashews)Small tub, about 1/3 cup (about 30 g dry weight) · 30 g Why this estimate Mostly almonds, maybe some cashews. Nutrition uses dry weight, since soaking only adds water. On-screen text: '11:00AM soaked nuts'.	0:09	175	6	7	15	3

Drink: iced matcha latte

Good 140 kcal

Next comes an iced matcha latte, milk and matcha shaken over ice in a glass tumbler.

Gentle caffeine plus a bit of milk protein, light on sugar.

“Contractually required for anyone holding a glass tumbler on camera.”

Food	At	kcal	P	C	F	Fibre
Iced matcha latte1 glass tumbler, about 350 ml (about 250 ml milk plus matcha and ice) · 350 g Why this estimate Assumed about 250 ml low-fat milk, about 2 g matcha and a little sweetener. Milk type and syrup are unknown.	0:13	140	9	14	5	0

Lunch: quinoa paneer beet patties

Good 425 kcal

Lunch is quinoa, paneer and beet patties, pan-fried and served with a big spoonful of mint coriander chutney.

Paneer protein and beet fibre, barely any oil. Lunch wins.

“Hot pink patties: the only lunch that matches the jar lid.”

Food	At	kcal	P	C	F	Fibre
Quinoa, paneer and beet patties with green chutneyAbout 4 small patties (6-7 cm, about 50 g each) plus about 100 g green chutney · 300 g Why this estimate Each patty assumed to be cooked quinoa, paneer, grated beet and a little besan or oat binder, pan-fried with about 2 g oil (about 8 g oil in total). The green chutney is mint and coriander with a little lemon, chilli and possibly yogurt; it came in the small pink-lid jar seen at unpacking and was eaten with a spoon alongside the patties.	0:16	425	18	34	22	7

Snack: matcha KitKat and guava

Mixed 207 kcal

Afternoon snack is a matcha KitKat, followed an hour later by a whole guava cut into wedges.

The guava's fibre bails out the KitKat's added sugar.

“Matcha in the latte, matcha in the KitKat. Commitment to the bit.”

Food	At	kcal	P	C	F	Fibre
Matcha KitKat1 two-finger bar · 20 g Why this estimate Single small bar. The empty wrapper is left on the desk. Text: 3:30PM.	0:20	105	1	12	6	0
Guava1 medium guava, cut into 6-8 wedges · 150 g Why this estimate Eaten at 4:30PM from a small glass box. The pale green and white pieces in the pink-lid box seen at unpacking are probably this guava.	0:22	102	4	22	1	8

Whole video1,343 kcal Protein 53 gCarbs 153 g Fat 59 gFibre 30 g