Omelets for 40g protein and 430 calories .

Here's my breakfast

3 eggs
80 gm soya chunks (wet)
14 gm spinach
Little bit onion
Little drops of olive oil

this was all made into an omelet

Then I had 100 ML of soya milk with coffee (soy milk 100 ml is 40 cals + 5.5 gm protein)

accurate macro + calorie breakdown for this breakfast

1. Omelette (your ingredients)

Eggs – 3

Protein: ~18 g

Calories: ~210 kcal

Soya chunks – 80 g soaked

80 g soaked ≈ 28–30 g raw soya granules
Per 100 g raw → ~52 g protein
So for 30 g raw:

Protein: ~15–16 g

Calories: ~145–155 kcal

Spinach – 14 g

Calories and protein: negligible

Olive oil – few drops (~1/4 tsp)

Calories: ~10 kcal

Protein: 0

1. Soya Milk Coffee – 100 ml

Protein: 5.5 g

Calories: 40 kcal

TOTAL for Breakfast

Protein: ~39–40 g

Calories: ~420–430 kcal