Meals ⬇️Breakfast • sourdough +eggs +egg whites• iced latte Lunche •

Cam Holohan · posted 23 Oct 2026 · Day of eating

Calories: 1,560
Protein: 141 g
Carbs: 144 g
Fat: 48 g
Fibre: 16 g

Protein 36% Carbs 36% Fat 28%

Cam Holohan posts a realistic "what I eat in a day" video for fat loss and high protein. Breakfast is a slice of sourdough piled with fried eggs and egg whites, plus an iced latte. Lunch is a Greek yogurt bowl with chia seeds, a nut-butter drizzle and frozen berries, plus a slice of sourdough toast with sugar-free jam. Before the workout she has an Oxyshred and creatine drink and a Rice Krispies Treat. After the workout she has a can of Slate Ultra vanilla protein shake. Dinner is a weighed portion of ground beef with roasted vegetables (zucchini, pepper, eggplant, tomato) and a glass of Diet Dr Pepper. She ends the day with two small pieces of chocolate.

Original caption

Meals ⬇️Breakfast • sourdough +eggs +egg whites• iced latte Lunche • Meals ⬇️ Breakfast: • sourdough + eggs + egg whites • iced latte Lunche: • greek yogurt bowl • sourdough toast + sugar free jam preworkout: • @oxyshred + creatine (code: cam) • rice crispy post workout: • protein shake dinner: • ground beef + veggies • diet dr pepper Then I really just needed to taste some chocolate at the end of the day😂 #caloriedeficit #highprotein #wieiad #wieiadrealistic #fatloss

Original on YouTube

Meal by meal

Breakfast: sourdough with eggs

Good 470 kcal

Breakfast is sourdough toast piled with fried eggs and egg whites, plus an iced latte on the side.

Protein-packed eggs, though the white toast brings barely any fibre.

“Two egg cartons on the counter? That's commitment to the bit.”

Food	At	kcal	P	C	F	Fibre
Sourdough toast topped with fried eggs and egg whites1 large slice sourdough (~65 g) + 1 whole egg + ~120 g liquid egg whites, cooked with ~1 tsp butter · 240 g Why this estimate Caption says 'sourdough + eggs + egg whites'. A whole-egg carton and a liquid egg-white carton are both on the counter. Assumes 1 whole egg plus about 120 g of whites, judged from how much of the pan they fill. Includes about 5 g butter from the tub next to the stove. Seasoning is salt, pepper and garlic, which is negligible.	0:02	345	26	35	10	2
Iced latte1 tall glass (~350 ml), espresso with ~250 ml milk, unsweetened · 350 g Why this estimate Assumes 2% milk and no syrup. The milk type isn't shown.	0:02	125	8	12	5	0

Lunch: Greek yogurt bowl and toast

Good 435 kcal

Lunch is a Greek yogurt bowl with chia seeds, peanut butter drizzle and berries, plus sourdough toast with sugar-free jam.

Protein and fibre galore, with berries and chia doing the heavy lifting.

“Toast at breakfast, toast at lunch. Sourdough is having a great day.”

Food	At	kcal	P	C	F	Fibre
Greek yogurt bowl with chia seeds, nut-butter drizzle and frozen berries~200 g (about 1 cup) nonfat Greek yogurt + ~10 g chia + nut-butter sauce (~12 g powdered peanut butter, mixed) + ~60 g frozen blackberries/blueberries · 300 g Why this estimate The yogurt was weighed on a scale, but the weight isn't shown. The drizzle was poured from a cup as a runny sauce, so it's assumed to be powdered peanut butter mixed with water. Real peanut butter would add about 50–90 kcal.	0:03	250	28	23	6	7
Sourdough toast with sugar-free jam1 large slice sourdough (~65 g) + ~1 tbsp Smucker's sugar-free jam · 82 g Why this estimate No butter seen. Sugar-free jam is about 10 kcal per tbsp.	0:04	185	7	39	1	2

Pre-workout: Rice Krispies Treat

Mixed 95 kcal

Before the gym, she sips a sugar-free pre-workout with creatine and grabs a Rice Krispies Treat.

Quick sugary carbs for fuel, plus a serious caffeine kick.

“Nothing says elite athlete like a lunchbox snack from second grade.”

Food	At	kcal	P	C	F	Fibre
Oxyshred pre-workout with creatine1 scoop Oxyshred + 1 scoop creatine (Crea-8) in ~500 ml water · 510 g Why this estimate Sugar-free pre-workout. Creatine adds no calories.	0:06	5	0	1	0	0
Kellogg's Rice Krispies Treat1 single-serve bar (22 g) · 22 g Why this estimate Standard packaged bar. Caption says 'rice crispy'.	0:08	90	1	17	2	0

Post-workout: Slate protein shake

Good 150 kcal

After the workout, she cracks open a Slate Ultra vanilla protein milk shake.

A protein bomb with barely any sugar. Muscles, say thank you.

“Recovery in a can, and not a single blender to wash. Efficient.”

Food	At	kcal	P	C	F	Fibre
Slate Ultra Protein vanilla milk shake1 can (11 fl oz / 325 ml) · 325 g Why this estimate Label shows 30 g protein, 1 g sugar and 1 g net carbs. Calories are the typical value for this product.	0:11	150	30	3	2	2

Dinner: ground beef and roasted veg

Good 355 kcal

Dinner is lean ground beef with roasted zucchini, pepper, eggplant and tomato, and a Diet Dr Pepper in a wine glass.

Lean protein plus a rainbow of veggies, dinner nailed it.

“Diet Dr Pepper in a wine glass. Classy hydration, zero hangover.”

Food	At	kcal	P	C	F	Fibre
Ground beef~150 g cooked lean ground beef (weighed on scale) · 150 g Why this estimate Assumes 93/7 lean beef, which fits a fat-loss video. It fills about half a 25 cm plate, so roughly 150 g. Fattier beef would add a lot of calories.	0:13	265	38	0	12	0
Diet Dr Pepper1 wine glass (~300 ml) · 300 g Why this estimate Poured from the 1 L bottle. Zero calories.	0:13	0	0	0	0	0
Roasted vegetables (zucchini, red bell pepper, eggplant, tomato)~1.25 cups (~180 g) roasted with ~1 tsp oil · 185 g Why this estimate Includes about 5 g oil for roasting. Seasoned.	0:14	90	2	9	6	3

Snack: dark chocolate pieces

Good 55 kcal

For a sweet treat, she nibbles on a couple of little dark chocolate pieces.

A tiny hit of dark chocolate keeps the sweet tooth calm.

“Just a couple of pieces? That restraint is frankly suspicious.”

Food	At	kcal	P	C	F	Fibre
Dark chocolate pieces (possibly chocolate-covered almonds)2 small pieces (~5 g each) · 10 g Why this estimate Shown as a 'sweet treat'. Two oval pieces held in her palm.	0:15	55	1	4	4	1

Whole video1,560 kcal Protein 141 gCarbs 144 g Fat 48 gFibre 16 g