🌅 Breakfast (420 kcal) - 2 whole eggs scrambled (100g) = 140 kcal - 4 egg whites (120g) = 65 kcal - Sautéed spinach, mushroom, tomato (250g) = 50 kcal - 2 slices whole wheat bread = 140 kcal - Watermelon 2 cups (300g) = 45 kcal 🥗 Lunch (450 kcal) - Brown rice cooked (150g) = 165 kcal - Grilled chicken breast (180g) = 200 kcal - Mixed salad 4 cups (300g) = 60 kcal - Light dressing 1 tbsp = 25 kcal 🍎 Snack (145 kcal) - Low-fat Greek yogurt (170g) = 100 kcal - Strawberries (150g) = 45 kcal 🍽️ Dinner (370 kcal) - Steamed white fish (150g) = 180 kcal - Vegetable broth soup 3 cups (700ml) = 90 kcal - Cucumber (300g) = 45 kcal - Guava (100g) = 55 kcal 🚨 Emergency Snack (pick 1) - Cucumber 300g = 45 kcal - Popcorn no butter 3 cups = 90 kcal - Watermelon 500g = 75 kcal 📊 Daily Summary Calories: 1,505 kcal Protein: 118g | Carbs: 162g | Fat: 32g 💧 Hydration Tip Drink at least 2.5L of water today. Have 1 large glass before each meal to feel fuller faster.