A Various items and their calories / carbs / protien / Fat details:

Item serving qty Calorie Carbs Protien Fat

Ghee 1 spoon 123 0 0 14

Paneer 100 gm 298 5.27 17.4 23
Milk 100 ml 35 5.13 3.5 0.08
Curd 100 gm 100 3.45 11.75 4.25
Butter milk 100ml 41 4.96 3.42 0.91

Walnut 1 nut 26 0.55 0.61 2.61

Almond 1 nut 7 0.24 0.26 0.61
Pista nut 1 nut 3 0.16 0.13 0.28
Ground nut 1 oz (32 nut) 170 4.3 7.9 14.9

Apple Fuji 1 med (100gm) 71 19.06 0.36 0.24

Pomegranate 100 gm 68 17.17 0.95 0.3
Orange 1 med 62 15.3 1.23 0.16
Lemon 1 med 17 5.41 0.64 0.17
Pears 1 med 96 25.66 0.63 0.2
Water melon 1 cup (100+gm) 46 11.5 0.93 0.23

Cocanut 1 cup choped 283 12.18 2.66 26.79

Cabbage 1 cup(100 gm) 65 6.76 1.53 4.32

Beans 1 cup (100 gm) 126 22.8 8.69 0.39
Cluster beans 1cup (100gm) 126 22.8 8.69 0.39
Lady finger 1 cup
Spinach 1 cup 74 6.81 5.33 4.16
Tomato 1medium 22 4.82 1.08 0.25
Cucumber 100 gm 15 2.57 0.7 0.19
Carrot 100 gm 41 9.58 0.93 0.24

Moong dhal 100gm 101 13.36 5.29 3.23

Rice cooked 100 gm 130 28.17 2.69 0.28

Chappat 1 no 68 13 2.34 0.62

B Daily menu - to be covered in different way

Item Qty Calories carbs protien Fat Remarks

Ghee 3 spoon 369 0 0 42 Mor / A.noon/ Night

Paneer 50 gm 149 2.635 8.7 11.5 Dry chilli panner sort of
Milk 100 ml 35 5.13 3.5 0.08 Mor / Night - 1/2 cup 50ml
Curd 300 gm 300 10.35 35.25 12.75 Mor /A.noon / Night - 1 cup

Walnut 2 nut 52 1.1 1.22 5.22 Snacking during day

Almond 5 nut 35 1.2 1.3 3.05 Snacking during day
Pista nut 5 nut 15 0.8 0.65 1.4 Snacking during day
Groundnut 1 0z 170 4.3 7.9 14.9 Snacking during day

any fruit half 35 10 0.5 0.1 Approx calorie

Cocanut 1/3 cup 94.33 4.06 0.89 8.93 Mix with Sabji / Raw

Vegetable cooked 1/2 cup 63 11.4 4.345 0.195

Spinach / other veg 1 cup 75 6.8 5.33 4.16

Fixed menu total 1392.33 57.78 69.58 104.29

Moong dal 100 gm 101 13.36 5.29 3.23 In the form of cooked dal/
Pure moong dosa

Estimated total 1493.33 71.14 74.87 107.52

Equivalent calories 1500 285 300 967

19.00% 20.00% 64.47%