Breakfast
Tofu scramble wrapBalutan tauhu hancur
Firm tofu, spinach, wholemeal wrap, chilli
Per standard serving
390 kcal
Protein 22g (24%)Carbs 40g (43%)Fat 14g (34%)
What's on the plate
Firm tofu, spinach, wholemeal wrap, chilli
Tauhu keras, bayam, roti balut mil penuh, cili
Why it's in the plan
Moderate protein; pair it with a high-protein snack on training days. It covers a typical 25% share of your daily calories as breakfast.
Portion for your target
| Daily target | Portion | Calories | Protein |
|---|---|---|---|
| 1,400 kcal | ×0.9 | 351 kcal | 20 g |
| 1,800 kcal | ×1.2 | 468 kcal | 26 g |
| 2,200 kcal | ×1.4 | 546 kcal | 31 g |
| 2,600 kcal | ×1.7 | 663 kcal | 37 g |
FitAI Coach scales portions between 0.6× and 1.8×. Values are estimates.
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