High protein and high cookie diet

Declan Chapin · posted 12 Oct 2026 · Day of eating

Calories: 5,734
Protein: 336 g
Carbs: 460 g
Fat: 279 g
Fibre: 31 g

Protein 24% Carbs 32% Fat 44%

A US 'what I eat in a day' video by Declan Chapin with the caption 'High protein and high cookie diet'. It has no speech; on-screen text names the foods. He starts with black coffee. Before his run he has three rice cakes with peanut butter, honey and salt. Before his workout he eats a banana and drinks a shaker of Transparent Labs BULK pre-workout. Breakfast is 6 oz of cubed sirloin, two fried eggs and three slices of sourdough. Lunch is two plates of 93/7 ground beef, egg and cheddar street tacos (one plate with spicy mayo and a side of scrambled eggs), with avocado and watermelon. Dinner is 8 oz of sirloin over fusilli with parmesan. He also takes electrolytes and 10 g of creatine daily. At a café he has a large sea-salt chocolate chip cookie and a focaccia deli sandwich, and the video ends at a yakiniku grill with marbled beef and marinated beef slices.

Original caption

High protein and high cookie diet #wiead #whatieatinaday #highprotein #whatieatinadayhealthy

Original on YouTube

Meal by meal

Breakfast: black coffee

Good 2 kcal

First up, a little black coffee pulled straight from the espresso machine.

No sugar, no milk, just a clean caffeine kickstart.

“Breakfast of champions, or at least the opening act.”

Food	At	kcal	P	C	F	Fibre
Black coffeeAbout half a mug (~150 ml) · 150 g Why this estimate Plain black coffee from an espresso machine; no milk or sugar seen.	0:04	2	0	0	0	0

Pre-run: rice cakes with peanut butter

Good 230 kcal

Before his run, he has rice cakes topped with peanut butter, a drizzle of honey and a pinch of salt.

Quick carbs with a hint of healthy fats, solid run fuel.

“That peanut butter layer needs a search warrant to find.”

Food	At	kcal	P	C	F	Fibre
Rice cakes with peanut butter, honey and salt3 plain puffed rice cakes, ~1 tbsp peanut butter, ~1.5 tsp honey, pinch of salt · 53 g Why this estimate 3 rice cakes (~27 g, ~105 kcal) + peanut butter ~16 g (~95 kcal) + honey ~10 g (~30 kcal) + salt. Peanut butter layer is thin and hard to see.	0:05	230	6	34	9	2

Pre-workout: banana

Good 105 kcal

Then he eats a banana in the car on the way to his workout.

Fruit-powered fuel with a little bonus fibre.

“Nothing says elite athlete like snacking in a parked car.”

Food	At	kcal	P	C	F	Fibre
Banana1 medium banana · 118 g Why this estimate Eaten in the car before the workout.	0:06	105	1	27	0	3

Pre-workout: blue raspberry shaker

Mixed 5 kcal

Next comes a shaker of blue raspberry pre-workout to get him buzzing.

Sugar-free, but stacked on coffee, that's a lot of caffeine.

“Blue raspberry: a fruit found exclusively in gym bags.”

Food	At	kcal	P	C	F	Fibre
Transparent Labs BULK pre-workout (Blue Raspberry), mixed in a shaker1 scoop in water (~600 ml shaker) · 21 g · low confidence Why this estimate Merges the grey shaker held with the banana and the BULK tub shown at 8 s and again at 12–13 s. The shaker's contents aren't visible, so it is assumed to be one scoop of this sugar-free pre-workout.	0:06	5	0	1	0	0

Breakfast: steak, eggs and sourdough

Good 953 kcal

Breakfast proper is seared sirloin steak cubes, two fried eggs and three big slices of sourdough.

A massive protein haul from steak and eggs, perfect post-workout.

“Steak for breakfast, because cereal is clearly for amateurs.”

Food	At	kcal	P	C	F	Fibre
Seared cubed sirloin steak6 oz (per on-screen text) · 170 g Why this estimate Taken as 6 oz cooked sirloin (~340 kcal), plus ~1 tsp cooking oil (~40 kcal) for searing.	0:09	380	50	0	18	0
Fried eggs (sunny side up) with black pepper2 large eggs · 105 g Why this estimate Includes ~1 tsp oil or butter for frying and a sprinkle of black pepper.	0:09	183	13	1	14	0
Sourdough bread3 large slices · 150 g Why this estimate Large slices, estimated at ~50 g each. Two of them have the eggs on top. No butter seen.	0:09	390	15	77	2	4

Lunch: beef and egg street tacos

Mixed 1,663 kcal

Lunch is two plates of beef, egg and cheddar street tacos with spicy mayo, avocado and watermelon.

Great protein, but cheese and spicy mayo pile on saturated fat.

“Two plates of tacos, because one plate is merely a suggestion.”

Food	At	kcal	P	C	F	Fibre
Ground beef, egg and cheddar street tacos (plate 1)4 small street-taco tortillas with 93/7 ground beef, scrambled egg and shredded cheddar · 278 g Why this estimate 4 tortillas (~80 g, ~240 kcal) + ~120 g cooked 93/7 beef (~240 kcal) + ~1 egg scrambled (~90 kcal) + ~28 g cheddar (~115 kcal).	0:10	685	49	42	35	4
Ground beef and cheese tacos with spicy mayo, plus scrambled eggs (plate 2)3 small street tacos with 93/7 beef and cheddar, ~1.5 tbsp orange spicy-mayo drizzle, side of ~2 scrambled eggs · 291 g Why this estimate 3 tortillas (~180 kcal) + ~90 g beef (~180 kcal) + ~21 g cheddar (~86 kcal) + 2 eggs scrambled in butter (~200 kcal) + ~20 g sriracha-mayo-style sauce (~130 kcal).	0:10	776	45	32	50	3
Avocado2 quarter wedges (half an avocado in total, one on each taco plate) · 70 g Why this estimate One quarter of an avocado on each of the two taco plates.	0:10	112	1	6	10	5
Watermelon2 hand-sized wedges · 300 g Why this estimate The 'fruit' named in the on-screen text. The weight is edible flesh only, without the rind.	0:10	90	2	23	0	1

Dinner: sirloin steak with fusilli

Good 921 kcal

Dinner is a big sirloin steak served over fusilli pasta with a sprinkle of parmesan.

Serious protein with pasta fuel, and no heavy sauce in sight.

“Second steak of the day; the cows are getting nervous.”

Food	At	kcal	P	C	F	Fibre
Sirloin steak with fusilli pasta and parmesan8 oz sirloin (per on-screen text) over ~1.75 cups cooked fusilli, ~10 g grated parmesan · 487 g Why this estimate 8 oz cooked sirloin (~455 kcal) + ~1 tsp searing oil (~40 kcal) + ~245 g cooked fusilli (~385 kcal) + ~10 g parmesan (~40 kcal). No sauce visible.	0:11	921	85	76	28	4

Supplements: electrolytes and creatine

Good 5 kcal

Then it's supplement time, with an electrolyte drink and a scoop of creatine.

Sugar-free hydration and creatine, basically gym-bag vitamins.

“Mixing powders like a chemist with a gym membership.”

Food	At	kcal	P	C	F	Fibre
Transparent Labs Hydrate electrolyte drink1 scoop in water · 7 g Why this estimate Daily serving per the on-screen text. Sugar-free electrolyte mix, so energy is negligible.	0:12	5	0	1	0	0
Creatine monohydrate (BodyTech, unflavoured)10 g (per on-screen text) · 10 g Why this estimate Creatine has no meaningful calories.	0:13	0	0	0	0	0

Café: giant cookie and focaccia sandwich

Bad 1,160 kcal

At the café, he grabs a giant sea salt chocolate chip cookie and a focaccia deli sandwich.

Delicious, but it's a pile-up of added sugar and refined carbs.

“That cookie is basically a side plate with chocolate chips.”

Food	At	kcal	P	C	F	Fibre
Large chocolate chip cookie with flaky sea salt1 large bakery cookie (~11 cm across) · 110 g Why this estimate The cookie on the napkin and the cookie he bites are taken to be the same one. A thick bakery-style cookie.	0:13	480	6	62	24	2
Focaccia deli sandwich (turkey/ham, cheese, arugula)1 sandwich cut in two halves · 290 g Why this estimate ~150 g oiled focaccia (~400 kcal) + ~85 g deli meat (~100 kcal) + ~30 g cheese (~100 kcal) + arugula + ~1 tbsp mayo or pesto (~80 kcal). It is on the table in front of him with the cookie.	0:14	680	33	72	27	4

Second dinner: wagyu yakiniku

Mixed 690 kcal

And for a second dinner, he grills marbled wagyu slices and marinated meat at a yakiniku table.

Melt-in-your-mouth tasty, but that marbling is loaded with saturated fat.

“Second dinner: officially living the hobbit lifestyle.”

Food	At	kcal	P	C	F	Fibre
Marbled beef slices (wagyu-style yakiniku)~6 small slices · 90 g Why this estimate Grilled at the table with no added oil. Highly marbled beef has about 400 kcal per 100 g.	0:15	360	13	0	34	0
Marinated round meat slices (yakiniku, possibly beef tongue)~6 round slices (4 on the grill, 1–2 on the side plate) · 120 g · low confidence Why this estimate The type of meat is a guess. The marinade (sweet soy style) adds a few grams of carbohydrate.	0:15	330	18	6	27	0

Whole video5,734 kcal Protein 336 gCarbs 460 g Fat 279 gFibre 31 g

Not counted

What could move the total

Every number here is judged by eye. These are the guesses most likely to swing the total:

The 6 oz and 8 oz steak amounts are treated as cooked weights. If they are raw weights, the steak calories are roughly 25% lower.
Only the meat on the grill is visible at the yakiniku meal. A full yakiniku dinner usually includes more meat, rice and sauces, so this meal is probably undercounted.
The cookie is assumed to be one large bakery cookie (~110 g). The caption's 'high cookie diet' suggests there may have been more cookies, or bigger ones.
The taco tortilla size and type, the amount of beef and cheese, and the orange sauce are judged by eye. The two taco plates make up a large share of the day's total.
The focaccia sandwich's fillings and spreads are guessed from one brief shot.