Brief approximate macros of the total meal:
C: 10g
P: 35g
F: 30g
Calories: 450 (+100) (Adding extra 100 calories for the dip and sauce that I judiciously used)
Detailed breakdown of the entire meal:
1. 3 whole egg omlette with a layer of goat cheese (Told the server to put minimal oil in this, as this is already sufficient in fat)
C: Negligble
P: 21-23g
F: 20-22g
Calories: 260-290
2. 40-50g of Salmon
C: 0
P: 9-11g
F: 5-7g
Calories: 80-105
3. Small whole wheat toast
C: 8-10g
P: 1-2g
F: 0-1g
Calories: 35-50
4. Rocket Leaves
Calories: Negligible but high in fiber and abundant in micro nutrients.
Warning: Dressings and sauces generally add up easily if you dine out especially? So make sure to indulge in them in a limited quantity and try to choose the least greasy ones?
Note: The above macros and calculations are rough estimates which are entirely based upon the ingredients mentioned in the restaurant’s nutritional chart (if it exists)/menu/server’s response to my query, along with our personal knowledge of nutrition that I have gathered with experience and research.
Location : Music & Mountains Hillside Cafe, GK1, New Delhi 110048, India