NoshChat
full day of eating 🍽️
- Calories
- 2,473
- Protein
- 135 g
- Carbs
- 226 g
- Fat
- 119 g
- Fibre
- 35 g
A Ukrainian 'what I eat in a day' video with no speech. Breakfast is a small baked cottage-cheese casserole (zapikanka) made with eggs, flour, milk, lemon zest and a little sweetener, served with a dollop of yogurt or sour cream topped with lemon. Lunch is a mashed baked sweet potato topped with ground beef, tomato and red onion salsa, mashed avocado, soft white cheese, grated parmesan, olive oil and pepper. The snack is a folded wholewheat tortilla with crunchy peanut butter, banana slices and cinnamon. Dinner is a Greek-style salad of spinach and baby leaves, tomato, cucumber, red onion, feta, green olives and olive oil, with two slices of dark wholegrain bread. The opening shot shows this same salad.
Original caption
full day of eating 🍽️ #whatieatinaday #wieiad #fulldayofeating #щояїмзадень #харчування #раціон
Meal by meal
Breakfast: cottage cheese bake
Good 723 kcalBreakfast is a whole baked cottage cheese casserole with a drizzle of honey and a lemony dollop of Greek yogurt.
A protein powerhouse that tastes like dessert, with only a touch of honey.
“Eating a whole cake for breakfast, but make it nutritionally defensible.”
| Food | At | kcal | P | C | F | Fibre |
|---|---|---|---|---|---|---|
Baked cottage cheese casserole (zapikanka)whole small cake from a ~15 cm tin (≈200 g cottage cheese, 2 eggs, ~40 g wholegrain/oat flour, ~60 ml milk, ~1 tbsp honey/syrup, 1 tsp sugar/baking powder, lemon zest) · 400 g
Why this estimateI took the thick white dairy to be tvorog (5% cottage cheese). The clear drizzle is assumed to be about 1 tbsp of honey or syrup. The whole baked cake was plated and eaten. |
0:01 | 645 | 54 | 55 | 23 | 4 |
Greek yogurt with lemon slices and zestdollop ~100 g with 2 thin lemon half-slices · 105 g
Why this estimateServed on the side of the casserole. It could be sour cream (smetana) instead, which would be about twice the kcal. |
0:11 | 78 | 10 | 6 | 2 | 0 |
Lunch: loaded sweet potato bowl
Good 710 kcalLunch is a loaded sweet potato bowl with ground beef, fresh salsa, avocado, soft cheese and a sprinkle of parmesan.
Fibre, protein and avocado's healthy fats, all in one cozy bowl.
“Two cheeses on one potato? Someone's not messing around today.”
| Food | At | kcal | P | C | F | Fibre |
|---|---|---|---|---|---|---|
Loaded sweet potato bowl (beef, salsa, avocado, soft cheese, parmesan)1 medium baked sweet potato (~200 g) mashed, ~80 g cooked ground beef, ~100 g tomato-red onion salsa, ~1/2 avocado (70 g), ~50 g soft white cheese, ~10 g parmesan, 1 tsp olive oil, pepper · 520 g
Why this estimateIncludes about 1 tsp of oil for frying the beef (assumed 85/15 mince) and a 1 tsp olive oil drizzle on top. The shredded 'rösti' base is the same mashed sweet potato. |
0:15 | 710 | 36 | 54 | 39 | 13 |
Snack: peanut butter banana wrap
Good 393 kcalSnack time is a wholewheat tortilla with crunchy peanut butter, a sliced banana and a dusting of cinnamon.
Whole grains, fruit and peanut butter fats make a snack that actually sticks.
“A sandwich that went to culinary school and came back folded.”
| Food | At | kcal | P | C | F | Fibre |
|---|---|---|---|---|---|---|
Wholewheat tortilla with crunchy peanut butter, banana and cinnamon1 tortilla (~20 cm, 45 g), ~1.5–2 tbsp peanut butter (28 g), 1 medium banana (~110 g), dusting of cinnamon · 183 g
Why this estimateFolded into a half-moon. Cinnamon adds almost nothing. |
0:28 | 393 | 12 | 52 | 18 | 8 |
Dinner: Greek salad and rye bread
Good 647 kcalDinner is a big Greek salad with spinach, tomato, cucumber, feta and olives, plus two slices of dark rye sourdough.
Veggies, olive oil and whole grain rye, with a salty feta kick.
“Bread served inside the salad bowl. Bold, efficient, slightly chaotic.”
| Food | At | kcal | P | C | F | Fibre |
|---|---|---|---|---|---|---|
Greek-style salad (spinach, tomato, cucumber, red onion, feta, olives, olive oil)full ~22 cm bowl: ~60 g spinach/baby leaves, ~150 g tomato, ~1/2 cucumber (120 g), ~1/2 red onion (55 g), ~80 g feta, 6 green olives, 1 tbsp olive oil, pepper and oregano · 500 g
Why this estimateIncludes 1 measuring spoon (about 1 tbsp) of olive oil as the dressing. The opening shot at 0 s is this same salad being eaten. |
0:30 | 440 | 16 | 21 | 34 | 5 |
Dark wholegrain rye sourdough bread2 large slices (~40 g each) · 80 g
Why this estimateServed in the salad bowl. No butter seen. |
0:34 | 207 | 7 | 39 | 3 | 5 |
Whole video2,473 kcal Protein 135 gCarbs 226 g Fat 119 gFibre 35 g