Protein builds muscle up to 1.6 g/kg/day. Then plateaus (Morton et al., Br J Sports Med 2018). Per 100 g: 228 kcal, 7.9 g protein, 20.7 g carbs. Composite egg dishes contribute carbs and fat more than protein.
How should I track Turnover, filled with egg, meat and cheese, frozen?
Turnover, filled with egg, meat and cheese, frozen is a good source of iron. Eggs are simple to track, but size matters more than you think. A "large" egg can range from 45 to 70 g without the shell, which means calorie content varies by up to 50%. Research shows portion estimation errors reach 50–200% for protein-dense foods (Almiron-Roig et al., Appetite 2013). For accurate tracking of Turnover, filled with egg, meat and cheese, frozen, crack and weigh on a kitchen scale — it takes two seconds. Cooking method matters too: a boiled egg is roughly 70 calories, while fried in 5 g oil it jumps to about 110. Log cooking fat separately.