Zambian Breakfast/Lunch Plate calories & nutrition
Zambian Breakfast/Lunch Plate contains 820 calories per serving (41% of a 2,000 kcal daily diet), with 33g fat, 96g carbs, and 38g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Zambian Breakfast/Lunch Plate?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Nshima (Maize Meal Porridge) | 250 g | 380 | 2 | 85 | 8 |
| Scrambled Eggs with Tomatoes | 100 g | 180 | 12 | 3 | 15 |
| Cooked Greens (e.g., Rape/Chard) | 80 g | 40 | 1 | 6 | 3 |
| Sausage (Boerewors style) | 70 g | 220 | 18 | 2 | 12 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Nshima (Maize Meal Porridge) · Scrambled Eggs with Tomatoes · Cooked Greens (e.g., Rape/Chard) · Sausage (Boerewors style)
How does Zambian Breakfast/Lunch Plate compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Zambian Nshima meal with stew and vegetables | 620g | 800 | 40g | -20 kcal, more protein |
| Zambian Nshima with Chicken, Relish, and Sauce | 560g | 880 | 40g | +60 kcal, more protein |
| Zambian Sausage, Beans, Greens, and Nshima | 680g | 1180 | 43g | +360 kcal, more protein |
Frequently Asked Questions
Is Zambian Breakfast/Lunch Plate healthy?
In moderation. Zambian Breakfast/Lunch Plate is calorie-dense at 164 kcal/100 g. With 38g protein and 96g carbs, it provides good nutrition but watch portion sizes.
Is Zambian Breakfast/Lunch Plate good for weight loss?
At 820 calories per serving, Zambian Breakfast/Lunch Plate is calorie-dense. It can fit a weight loss diet if portions are adjusted or paired with lighter options throughout the day.
How much protein is in Zambian Breakfast/Lunch Plate?
One serving contains 38g of protein, which is about 38% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Zambian Breakfast/Lunch Plate?
- Macro split: fat 36%, carbs 47%, protein 17%
- Energy density: 164 kcal/100 g (medium)
- Top calorie contributors: Nshima (Maize Meal Porridge), Sausage (Boerewors style), Scrambled Eggs with Tomatoes
How long does it take to burn off Zambian Breakfast/Lunch Plate?
- Jogging: ~94 min
- Cycling: ~108 min
- Walking: ~201 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Zambian Breakfast/Lunch Plate?
- kcal: 41% of daily intake
- Fat: 47% of daily intake
- Carb: 48% of daily intake
- Protein: 38% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
Track meals instantly with Arise
Just snap a photo — Arise uses AI to identify ingredients and calculate calories, protein, carbs, and fat in seconds.
- No barcode scanning
- No manual searching
- Works with any dish
