What I ate in a day

Rajitha_Vlogs · posted 31 Aug 2025 · Day of eating

Calories: 1,922
Protein: 75 g
Carbs: 240 g
Fat: 74 g
Fibre: 23 g

Protein 16% Carbs 49% Fat 35%

A short South Indian "what I ate in a day" video for an office day, filmed at home. The day starts with tender coconut water and a dry fruit laddu. Breakfast is an egg dosa with onion, made on a cast-iron tawa. Lunch is dal khichdi with a spoonful of ghee poured on top, served with a dry chicken fry. The afternoon snack is a plate of apple wedges and two peeled mandarins. Dinner is tomato rice with cucumber raita. Each item is shown with a text label. Eating isn't shown, but the video is framed as the day's meals.

Original caption

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Original on YouTube

Meal by meal

Morning drink: tender coconut water

Good 46 kcal

The day kicks off with fresh tender coconut water, cracked open and poured straight into a steel tumbler.

Naturally hydrating, with potassium and no added sugar anywhere.

“Opening a coconut before work is a stronger flex than any espresso.”

Food	At	kcal	P	C	F	Fibre
Tender coconut waterWater from 1 tender coconut, about 3/4 of a steel tumbler (~240 ml) · 240 g Why this estimate Fresh coconut opened on camera and poured into a steel tumbler. Plain water only, no flesh.	0:00	46	2	9	0	3

Snack: dry fruit laddu

Good 130 kcal

Next up, a dry fruit laddu rolled in almond slivers and pumpkin seeds.

Dates and nuts bring fibre and healthy fats in one bite.

“Almond slivers and pumpkin seeds: this laddu showed up fully accessorised.”

Food	At	kcal	P	C	F	Fibre
Dry fruit laddu1 walnut-sized laddu (~30 g) coated in almond slivers and pumpkin seeds · 30 g Why this estimate One laddu is picked up from a box of 4–5. Values assume a date-and-nut laddu with no added sugar or ghee.	0:03	130	3	14	7	2

Breakfast: egg dosa with onion

Good 295 kcal

Breakfast is an egg dosa topped with chopped onion, crisped up on a cast-iron tawa.

The egg adds protein to a light, fermented, crispy base.

“A cast-iron tawa: the one appliance that outlives every phone you own.”

Food	At	kcal	P	C	F	Fibre
Egg dosa with onion1 dosa about 25 cm across, topped with 1 egg and chopped onion, cooked with ~1.5 tsp oil · 170 g Why this estimate About 100 g of dosa batter, 1 large egg, ~25 g red onion and ~1.5 tsp oil on the tawa. Any chutney isn't shown.	0:08	295	10	33	12	2

Lunch: dal khichdi and chicken fry

Mixed 797 kcal

Lunch is dal khichdi with a spoonful of ghee poured on top, plus a dry chicken fry on the side.

Chicken brings big protein, but ghee and frying oil stack the saturated fat.

“Comfort food in a bowl, and a side dish that refused to be quiet.”

Food	At	kcal	P	C	F	Fibre
Dal khichdi with gheeAbout 1.5 cups khichdi (~300 g) with 1 tbsp ghee poured on top · 313 g Why this estimate Rice and moong dal khichdi tempered with curry leaves, green chilli and coriander. Includes some oil from the tempering plus 1 tbsp ghee poured on top (~117 kcal).	0:11	477	12	60	20	5
Chicken fry (dry, boneless)About 8–10 bite-size pieces (~135 g) · 135 g Why this estimate Dry red-masala chicken fry with curry leaves. Includes about 1 tbsp of the frying oil for this portion.	0:11	320	36	5	18	1

Snack: apple and mandarins

Good 169 kcal

The afternoon snack is a plate of apple wedges and two peeled mandarins.

Whole fruit with the skin on means fibre and vitamin C galore.

“Peeled mandarins at the office? Coworkers will smell that citrus everywhere.”

Food	At	kcal	P	C	F	Fibre
Apple1 medium apple cut into 7 wedges · 180 g Why this estimate Red apple served raw, with the skin on.	0:15	95	0	25	0	4
Mandarin oranges2 small peeled mandarins · 140 g Why this estimate On the same fruit plate as the apple.	0:15	74	1	19	0	2

Dinner: tomato rice with raita

Mixed 485 kcal

Dinner is tangy tomato rice with a mustard seed tempering and a bowl of cool cucumber raita.

Tasty and cooling, but mostly refined carbs with a little protein.

“The raita is doing heroic work as the official fire department.”

Food	At	kcal	P	C	F	Fibre
Tomato riceAbout 1.5 cups (~280 g) · 280 g Why this estimate South Indian tomato rice with a mustard seed tempering. Includes about 2 tsp oil for this portion.	0:17	420	7	70	12	3
Cucumber raitaA small glass bowl, about 1/2 cup (~120 g) · 120 g Why this estimate Thin whole-milk curd with cucumber pieces.	0:17	65	4	5	3	0

Whole video1,922 kcal Protein 75 gCarbs 240 g Fat 74 gFibre 23 g