Here’s a nutritional breakdown estimate based on standard portion sizes.
Quinoa-Lentil-Veggie Porridge/Bisi bele bath (~1 cup)
• Calories: ~220–250 kcal
• Protein: ~10–12g
• Carbs: ~35–40g
• Fiber: ~6–8g
• Fat: ~4–6g
• Key Nutrients: Iron, magnesium, folate, B-vitamins, complex carbs
• Benefits: High in plant protein, gut-friendly, blood sugar-stabilizing
Garbanzo Bean & Coconut Salad (~½ cup)
• Calories: ~180–200 kcal
• Protein: ~7–9g
• Carbs: ~18–22g
• Fiber: ~5–6g
• Fat: ~7–10g (mostly from coconut)
• Key Nutrients: Manganese, copper, zinc, healthy fats
• Benefits: Protein-rich, anti-inflammatory (coconut), supports digestion
Cucumber-Carrot-Apple Salad (~½ cup)
• Calories: ~60–80 kcal
• Carbs: ~12–15g
• Fiber: ~3–4g
• Sugar: ~6–8g (natural from apple)
• Vitamins: A, C, potassium
• Benefits: Hydrating, antioxidant-rich, promotes satiety
Yogurt (Plain, ~¼ cup)
• Calories: ~40–60 kcal
• Protein: ~3–5g
• Fat: ~2–3g (varies by type)
• Probiotics: Yes (if not heat-treated)
• Benefits: Supports gut health, adds calcium
Fresh orange juice
• Calories: ~100–120 kcal (if fresh juice, no added sugar)
• Sugar: ~18–22g (natural)
• Vitamin C: High
• Hydration Boost
Total Estimated Nutrition (Whole Plate)
Nutrient Amount
Calories ~600–700 kcal
Protein ~20–25g
Carbohydrates ~70–80g
Fiber ~15–18g
Fat ~12–18g
Nutritional Highlights:
• Balanced macros: Good plant protein + healthy carbs + fiber + fats
• Excellent for digestion: Fermented yogurt, fiber-rich veggies & pulses
• Rich in micronutrients: Iron, calcium, magnesium, potassium, vitamin C
• Ideal for: Weight management, energy, and overall wellness