World Blog by humble servant. Ramadan menu.Day 3 Consumption Log (March 23, 2025) Fasting Window: 7:30 AM - 7:30 PM

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Day 3 (March 23, Sunday): Sardines & Southwest Salad Focus (Nuts)  

6:30 PM: 165g Nuts (940-1000 cal), 80g Broccoli (28 cal), 80g Spinach (32 cal).  


7:30 PM: 2 cans Sardines (280 cal), Chobani Greek Yogurt Non-Fat Plain 3/4 cup (90 cal).  


9:30 PM: 80g Cauliflower (20 cal), 2 Dried Dates (120 cal).  


Gross: 1510-1570 cal. Net: 1474-1534 cal. Deficit: 766-876 cal.

Option 2.Day 3 Consumption Log (March 23, 2025)

Fasting Window: 6:30 AM - 6:30 PM

Water Only: 2-3 liters consumed (assumed based on plan).


Activity: 

House Cleaning: 1 hr (~238 cal).


Workout/Walking: 1 hr (~340 cal).


Sedentary: 22 hrs (1743 cal).


TDEE: ~2300-2350 cal burned.


Eating Window: 6:30 PM - 6:30 AM (<1700 cal gross target)

6:30 PM: 

165g Deluxe Mixed Nuts: Ate 165g (940-1000 cal, 11-16g fiber, 27-34g protein). Notes: [Assuming satisfaction like Day 1—add your thoughts!].


80g Broccoli (cooked): Consumed 80g steamed broccoli (28 cal, 2.5g fiber, 1.5g protein). Notes: [Add your notes!].


80g Spinach (cooked): Consumed 80g steamed spinach (32 cal, 3.5g fiber, 4g protein). Notes: [Add your notes!].


7:30 PM: 

2 cans Sardines: Ate 2 cans of Brunswick sardines (280 cal, 34-38g protein, 14-18g fat). Notes: [Add your notes!].


Marketside Southwest Salad with Dressing: Consumed a portion (385 cal, 3g fiber, 10g protein, 15g fat). Notes: [Add your notes!].


9:30 PM: 

80g Cauliflower (cooked): Consumed 80g steamed cauliflower (20 cal, 2g fiber, 1.5g protein). Notes: [Add your notes!].


2 Dried Dates: Ate 2 dried dates (120 cal, 2g fiber, 1g protein). Notes: [Add your notes!].


Total Gross: 1805-1865 cal (940-1000 + 28 + 32 + 280 + 385 + 20 + 120).


Total Fiber: 24-29g (11-16 + 2.5 + 3.5 + 3 + 2 + 2).


Total Protein: 78-85g (27-34 + 1.5 + 4 + 34-38 + 10 + 1.5 + 1).


Net Calories: 1757-1817 cal (1805-1865 - (24-29 × 2), partial fiber adjustment at 2 cal/g).


Deficit: 2300-1817 = 483 cal, 2350-1757 = 593 cal (~0.7-0.8 lbs/week pace, ~0.1 lb/day).


Notes: Day 3 exceeds your <1700 cal target (1805-1865 cal) due to reintroducing the Southwest Salad (385 cal) alongside nuts (940-1000 cal...

option.3Day 3 Consumption Log (March 23, 2025)

Fasting Window: 6:30 AM - 6:30 PM

Water Only: 2-3 liters consumed (assumed based on plan).


Activity: 

Cleaning: 1 hr (~238 cal).


Workout/Walking: 1 hr (~340 cal).


Sedentary: 22 hrs (1743 cal).


TDEE: ~2300-2350 cal burned.


Eating Window: 6:30 PM - 6:30 AM (<1700 cal gross target)

6:30 PM: 

165g Deluxe Mixed Nuts: Ate 165g (940-1000 cal, 11-16g fiber, 27-34g protein). Notes: [Assuming satisfaction like Day 1—add your thoughts if any!].


80g Broccoli (cooked): Consumed 80g steamed broccoli (28 cal, 2.5g fiber, 1.5g protein). Notes: [Add your notes if any!].


80g Spinach (cooked): Consumed 80g steamed spinach (32 cal, 3.5g fiber, 4g protein). Notes: [Add your notes if any!].


7:30 PM: 

2 cans Sardines: Ate 2 cans of Brunswick sardines (280 cal, 34-38g protein, 14-18g fat). Notes: [Add your notes if any!].


Marketside Southwest Salad with Dressing: Consumed a portion (385 cal, 3g fiber, 10g protein, 15g fat). Notes: [Add your notes if any!].


9:30 PM: 

80g Cauliflower (cooked): Consumed 80g steamed cauliflower (20 cal, 2g fiber, 1.5g protein). Notes: [Add your notes if any!].


2 Dried Dates: Ate 2 dried dates (120 cal, 2g fiber, 1g protein). Notes: [Add your notes if any!].


Total Gross: 1805-1865 cal (940-1000 + 28 + 32 + 280 + 385 + 20 + 120).


Total Fiber: 24-29g (11-16 + 2.5 + 3.5 + 3 + 2 + 2).


Total Protein: 78-85g (27-34 + 1.5 + 4 + 34-38 + 10 + 1.5 + 1).


Net Calories: 1757-1817 cal (1805-1865 - (24-29 × 2), partial fiber adjustment at 2 cal/g).


Deficit: 2300-1817 = 483 cal, 2350-1757 = 593 cal (~0.7-0.8 lbs/week pace, ~0.1 lb/day).


Notes: Day 3 exceeds <1700 cal (1805-1865 cal) due to 165g nuts (planned amount) and Southwest Salad (385 cal) with dates (120 cal), reducing the deficit slightly (~483-593 cal vs. ~886-996 cal without salad). This aligns with your focus but prioritizes satisfaction over max deficit—adjustable if desired (e.g., drop dates).

The options base on hunger profile but align with profile


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SALAAM TO ALL. MY MISSION IS CLEAR

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