Noshchat
What eye eat in a day in Costa Rica 🏝️ ieatinadayhealthy
- Calories
- 2,339
- Protein
- 47 g
- Carbs
- 284 g
- Fat
- 122 g
- Fibre
- 46 g
A vegan "what I eat in a day" video filmed in Costa Rica, with no speech. She starts with a mango, banana and coconut smoothie. Next comes a Caribbean-style brunch plate that her partner made: pan-fried plantain, avocado, an ackee scramble with spinach, peppers and corn, chickpeas with roasted pumpkin, and a chickpea hash. For a snack she has fresh guinep fruit. The last meal is an open chickpea-flour wrap made from scratch. It is topped with hearts of palm and ackee fritters, avocado, lettuce, slaw, rice and a creamy green sauce, with banana fries on the side.
Original caption
What eye eat in a day in Costa Rica 🏝️ #what ieatinadayhealthy#whatieatinadayvegan #whatieatinaday
Meal by meal
Breakfast: ackee scramble brunch plate
Good 1,185 kcalBreakfast is a big brunch plate with an ackee and spinach scramble, chickpeas, roasted pumpkin, fried plantain, avocado and a mango banana smoothie.
A fibre fiesta with chickpeas, veggies, fruit and healthy fats.
“Breakfast or a full buffet? The plate needs its own postcode.”
| Food | At | kcal | P | C | F | Fibre |
|---|---|---|---|---|---|---|
Mango, banana & coconut smoothie1 tall glass, about 300 ml · 300 g
Why this estimateAssumed ~100 g mango, 1 banana and ~150 ml light coconut milk. The glass looked about 60% full of a ~400 ml glass when first shown. |
0:02 | 230 | 2 | 48 | 4 | 4 |
Pan-fried ripe plantain5 slices, about half to two-thirds of a plantain · 100 g
Why this estimateIncludes ~1.5 tsp frying oil. |
0:04 | 195 | 1 | 35 | 7 | 2 |
| Avocado slices (brunch plate)About 1/3 of an avocado (3–4 slices) · 50 g | 0:04 | 80 | 1 | 4 | 7 | 3 |
Ackee, spinach & peppers scramble with cornAbout 1 cup · 180 g
Why this estimateAssumed ~100 g ackee, plus spinach, red pepper and corn, sautéed in ~2 tsp oil. Ackee itself is high in fat. |
0:04 | 275 | 5 | 10 | 24 | 5 |
Chickpeas & roasted pumpkin with cherry peppersAbout 1/2 cup chickpeas plus 3–4 pumpkin chunks · 175 g
Why this estimateAssumed ~85 g chickpeas, ~70 g roasted pumpkin and some cherry peppers, browned or roasted in ~2 tsp oil. |
0:04 | 255 | 8 | 31 | 12 | 8 |
Chickpea hashAbout 1/2 cup · 100 g
Why this estimateTreated as a chickpea-flour scramble: ~30 g chickpea flour cooked in ~1 tsp oil. |
0:04 | 150 | 6 | 17 | 6 | 3 |
Snack: a bunch of guinep
Good 30 kcalFor a snack, a bunch of guinep, those little Spanish limes you pop open and suck off the seed.
Fresh fruit, barely any calories, and a fun little workout.
“The only snack where you work harder than you eat.”
| Food | At | kcal | P | C | F | Fibre |
|---|---|---|---|---|---|---|
Guinep (Spanish lime)1 bunch, about 10 fruits · 50 g
Why this estimateThe grams are edible pulp only: ~5 g per fruit, with skin and seed removed. Two bunch shots were treated as the same snack. |
0:08 | 30 | 0 | 8 | 0 | 1 |
Dinner: chickpea wrap with fritters
Mixed 1,124 kcalDinner is a homemade chickpea flour wrap stuffed with hearts of palm and ackee fritters, rice, avocado, slaw and green sauce, plus banana fries.
Great veggies and fibre, but the frying pan got a lot of oil.
“Rice inside a wrap, with fries on the side. Carbs, meet more carbs.”
| Food | At | kcal | P | C | F | Fibre |
|---|---|---|---|---|---|---|
Chickpea flour wrap1 round wrap, about 15–18 cm · 70 g
Why this estimateMade from scratch. Assumed ~40 g chickpea flour, pan-cooked with ~1 tsp oil. |
0:11 | 190 | 9 | 23 | 8 | 4 |
Hearts of palm & ackee frittersA fritter layer covering the wrap, about 120 g · 120 g
Why this estimateAssumed ~60 g hearts of palm, ~40 g ackee and a flour binder, pan-fried with ~1 tbsp oil absorbed. |
0:11 | 240 | 4 | 15 | 18 | 3 |
Banana fries12–15 wedges, about 1 green plantain or 2 green bananas · 170 g
Why this estimatePan-fried or roasted with charred edges. Includes ~1 tbsp oil. |
0:11 | 320 | 2 | 53 | 14 | 4 |
| Avocado slices (wrap)About half an avocado · 70 g | 0:11 | 112 | 1 | 6 | 10 | 5 |
White riceAbout 1/2 cup cooked · 90 g
Why this estimateInside the wrap filling. |
0:11 | 117 | 2 | 26 | 0 | 0 |
Lettuce & shredded veg slaw (cabbage, red pepper, herbs)About 1 cup lettuce plus 1/2 cup slaw · 100 g
Why this estimatePlain raw vegetables. The dressing is counted separately as the green sauce. |
0:11 | 25 | 1 | 5 | 0 | 2 |
Creamy green herb sauceAbout 3–4 tbsp · 55 g · low confidence
Why this estimateRecipe unknown. Assumed a vegan herb sauce made with a cashew, avocado or tahini base. |
0:11 | 120 | 2 | 4 | 11 | 1 |
Whole video2,339 kcal Protein 47 gCarbs 284 g Fat 122 gFibre 46 g