Partial day by Gagan Saini

Gagan Saini · posted 5 Sep 2026 · Partial day

Calories: 1,631
Protein: 97 g
Carbs: 174 g
Fat: 62 g
Fibre: 25 g

Protein 24% Carbs 42% Fat 34%

An Indian office "what I eat at work" video by Gagan Saini, showing home-cooked meals packed in glass boxes. Breakfast at 11:00 am is protein oats: rolled oats with a whey sachet, almonds, cashews, pumpkin and flax seeds, pomegranate and dried berries, with hot milk from the office coffee machine poured over. Lunch is rajma with white rice, about three boiled eggs sprinkled with chili and pepper, cucumber slices and a bottle of buttermilk. The 5:30 pm snack is a sliced pear with peanut butter and a MuscleBlaze protein wafer bar. On-screen text gives the calories and protein for each meal: 627 kcal / 47 g, 585 kcal / 32 g and 400 kcal / 18 g. The item estimates are fitted to those numbers.

Original caption

Home cooked meals during my 9 to 5 #highproteinmeals #whatieatinaday #healthyeating #corporatelife No food orders at work, just home-cooked meals packed from home. 🥣🍚 Here’s everything I ate at work, with the calories + protein for each meal. 1,630 calories | 97g protein #whatieatinaday #highproteinmealss #officemealss #healthyeating #corporatelife #fitnesslifestyle #9to5life

Original on YouTube

Meal by meal

Breakfast: protein oats

Good 627 kcal

Breakfast is protein oats with whey, almonds, cashews, seeds, pomegranate and dried berries, drowned in hot milk from the office machine.

Whole grains, protein and healthy fats, all in one desk bowl.

“The office coffee machine, quietly promoted to head of oatmeal.”

Food	At	kcal	P	C	F	Fibre
Protein oats (rolled oats, whey protein sachet, almonds, cashews, pumpkin seeds, flax seeds, pomegranate, dried berries, hot milk)1 glass bowl: ~50 g dry oats, 1 whey sachet (~30 g), ~25 g nuts/seeds, ~40 g pomegranate, ~10 g dried berries, ~200 ml milk · 355 g Why this estimate On-screen: 47 g protein, 627 kcal. Milk comes from the office coffee machine. Macros are split to match the on-screen totals.	0:02	627	47	62	21	9

Lunch: rajma rice with eggs

Good 591 kcal

Lunch is rajma with white rice, boiled eggs dusted with chili and pepper, cucumber slices and a bottle of buttermilk.

Beans plus eggs bring fibre and protein, a proper power lunch.

“Chili-dusted eggs: proof that desk lunches can have some drama.”

Food	At	kcal	P	C	F	Fibre
Rajma (kidney bean curry)~3/4 cup · 160 g Why this estimate Home-style curry with some cooking oil included. Lunch items are sized to fit the on-screen 585 kcal / 32 g protein.	0:06	165	7	21	6	6
Plain white rice, cooked~2/3 cup · 110 g Why this estimate A few crispy yellow strands on top (sev or fried onion?) are not counted separately.	0:06	143	3	31	0	0
Cucumber slices~1 cup slices · 120 g Why this estimate Plain, peeled.	0:06	18	1	4	0	1
Boiled eggs with red chili powder and black pepper3 large eggs (6 halves) · 150 g Why this estimate Spices only, no oil.	0:07	215	19	2	15	0
Buttermilk (chaas)~250 ml from a ~500 ml glass bottle · 250 g Why this estimate Named in the on-screen lunch list. Thin Indian-style chaas assumed. The bottle was not full.	0:08	50	3	4	2	0

Snack: pear, peanut butter, wafer

Mixed 413 kcal

The afternoon snack is a sliced pear with chunky peanut butter and a coffee-flavoured protein wafer bar.

Pear and peanut butter shine; the wafer sneaks in added sugar.

“A coffee wafer bar, for when the coffee machine is busy with oats.”

Food	At	kcal	P	C	F	Fibre
Pear1 medium pear, ~7 wedges · 180 g Why this estimate Labelled 'Pear & Peanut Butter'. Merged with the cut-fruit pieces they eat by hand at 12 s.	0:12	100	1	27	0	6
Chunky peanut butter~1 heaped tbsp · 20 g Why this estimate Sized to fit the on-screen snack total of 400 kcal. By eye it could be closer to 2 tbsp.	0:13	118	5	4	10	2
MuscleBlaze Protein Wafer Bar, Blue Tokai Coffee1 bar (40 g pack) · 40 g Why this estimate The wrapper says 12 g protein. Other macros are typical for this bar.	0:13	195	12	19	8	2

Whole video1,631 kcal Protein 97 gCarbs 174 g Fat 62 gFibre 25 g