Ahh, you want the full food-label treatment 😄
Below are estimated nutrition facts for classic shepherd’s pie (lamb) and a cheese soufflé, laid out cleanly with calories, macros, and key nutrients.
⚠️ Note: Values are estimates based on standard ingredients and average portions. Exact numbers change with brands, fat %, cheese type, butter, etc.
🥧 Shepherd’s Pie (Classic Lamb)
Serving size: 1/6 of a standard casserole (~400–450 g)
Nutrition Table (per serving)
| Nutrient | Amount |
|---|---|
| Calories | ~520 kcal |
| Protein | 28 g |
| Carbohydrates | 38 g |
| └ Fiber | 5 g |
| └ Sugars | 6 g |
| Fat | 30 g |
| └ Saturated Fat | 14 g |
| Cholesterol | 110 mg |
| Sodium | ~780 mg |
| Potassium | ~900 mg |
| Iron | ~5.5 mg |
| Calcium | ~120 mg |
Macro Breakdown
- Protein: ~22%
- Carbs: ~29%
- Fat: ~49%
🥩 High in iron & B12
🥔 Good potassium from potatoes
⚠️ Higher saturated fat
🥚 Cheese Soufflé
Serving size: 1 individual ramekin
Nutrition Table (per serving)
| Nutrient | Amount |
|---|---|
| Calories | ~310 kcal |
| Protein | 17 g |
| Carbohydrates | 14 g |
| └ Fiber | 0.5 g |
| └ Sugars | 4 g |
| Fat | 22 g |
| └ Saturated Fat | 13 g |
| Cholesterol | 215 mg |
| Sodium | ~420 mg |
| Calcium | ~350 mg |
| Vitamin A | ~18% DV |
Macro Breakdown
- Protein: ~22%
- Carbs: ~18%
- Fat: ~60%
🧀 Calcium bomb
🥚 High-quality protein
⚠️ Cholesterol-heavy (eggs + cheese)
🍽️ Combined Meal (1 serving each)
| Total | Amount |
|---|---|
| Calories | ~830 kcal |
| Protein | ~45 g |
| Carbs | ~52 g |
| Fat | ~52 g |
👉 Very satiating, protein-forward, indulgent comfort meal.
Want tweaks?
I can:
- 🔻 Lower calories / fat
- 💪 Boost protein
- 🌱 Make it vegetarian
- 📊 Adjust for cutting, bulking, keto, or macro targets
Just tell me your goal and portion size.