Macros

For 25 gms Protein

(per 100 gms or 100 ml)
FOOD AMOUNT CALORIES COST (INR) Protein Fats Carbs Calories
Toned Milk 800 ml 480 Cal 32 3.1 g 3g 4.6 g 60 Cal
Low Fat Milk
(Double Toned) 700 ml 280 Cal 45 3.5 g 0.5 g 5g 40 Cal
Paneer 150 gms 420 Cal 62 18 g 22 g 2g 280 Cal
Cheese 150 gms 450 Cal 100 17 g 25 g 4g 300 Cal
Low fat Paneer 100 gms 150 Cal 45 25 g 5g 5g 150 Cal
Curd 700 gms 420 Cal 60 3.5 g 3g 4.8 g 60 Cal
DAIRY Greek Yogurt 300 gms 240 Cal 140 8g 2.2 g 6g 75 Cal
(Vegetarian) 33 g -
Whey Protein Conc. 1 scoop (23 g) 120 Cal 40 70.3 g 3.1 g 14.5 g 365 Cal
33 g -
Whey Protein Iso. 1 scoop (27 g) 120 Cal 53 81 g 1.84 g 6g 365 Cal
Animal Protein Sources Whey Protein Raw 1 scoop 120 Cal 25-35
Whey Protein I currently
use & recommend - Whey Raw Conc-
Whey Isolate Whey Conc.
(Use Code HYPERTROPH) (Link)
(Link) (Link)

Eggs 4 Eggs 280 Cal 24 6g 5g 1g 70 Cal

Egg Whites 6 Whites 100 Cal 36 3.5 g 17 Cal
Red meats
Eggs & Meat (Mutton, Beef..) 100 g 150-250 Cal 50
(Non-Veg) Prawns 110 g 110 Cal 60
Other fishes
[Tilapia, Pomphret, Salmon] 100-125 g 120-200 Cal 50
Chicken Breast 80 g 135 Cal 30 31 g 3.6 g 165 Cal
Soya Chunks 50 g 180 Cal 8
Tofu 150 g 240 Cal 50
Tempeh 150 g 250 Cal 110
PLANT SOURCES Plant Meat
(COMPLETE) (Link) 110 g 250 Cal 75
Plant Protein Powder 33 g -
Plant Protein Sources (Link) 1 scoop (25 g) 120 Cal 75 75 g 1.84 g 10 g 370 Cal
Protein Bars
(Link) 1 230 Cal 75

All Dals, & Sprouts 100 G 350 Cal 9 24 g 1.2 g 63 g 350 Cal 15-20
INCOMPLETE Chole, Rajma, Chana, besan 100 G 350 Cal 12 24 g 1.2 g 63 g 350 Cal 15-20
Sattu 100 G 350 Cal 18 24 g 1.2 g 63 g 350 Cal 15-20

Other supplements & products I recommend - https://kit.co/hypertroph

 For 25 gms Protein
FOOD AMOUNT CALORIES COST (INR)
Egg Whites 6 Whites 100 Cal 36
Prawns 110 g 110 Cal 60
Whey Protein Raw 1 scoop 120 Cal 28
33 g -
Whey Protein Conc. 1 scoop (23 g) 120 Cal 40
33 g -
Whey Protein Iso. 1 scoop (27 g) 120 Cal 50
LEAN Plant Protein Powder 33 g -
(Link) 1 scoop (25 g) 120 Cal 75
Other fishes
[Tilapia, Pomphret, Salmon] 125 g 120-200 Cal 50
Chicken Breast 80 g 135 Cal 30
Low fat Paneer 100 gms 150 Cal 45
Red meats
(Mutton, Beef..) 100 g 150-250 Cal 50
Soya Chunks 50 g 180 Cal 8
Tofu 150 g 240 Cal 50
Greek Yogurt 300 gms 240 Cal 140
Tempeh 150 g 250 Cal 110
OKAYISH
Plant Meat
(Link) 110 g 250 Cal 75
Eggs 4 Eggs 280 Cal 24
Low Fat Milk
(Double Toned) 700 ml 280 Cal 45
Curd 700 gms 420 Cal 60
Paneer 150 gms 420 Cal 62
HIGH-CAL
Cheese 150 gms 450 Cal 100
Toned Milk 800 ml 480 Cal 32
 For 25 gms Protein
FOOD AMOUNT CALORIES COST (INR)
Soya Chunks 50 g 180 Cal 8
Eggs 4 Eggs 280 Cal 24
Whey Protein Raw 1 scoop 120 Cal 25
Chicken Breast 80 g 135 Cal 30
Toned Milk 800 ml 480 Cal 32
Egg Whites 6 Whites 100 Cal 36
33 g -
Whey Protein Conc. 1 scoop (23 g) 120 Cal 40
Low fat Paneer 100 gms 150 Cal 45
Low Fat Milk
(Double Toned) 700 ml 280 Cal 45
33 g -
Whey Protein Iso. 1 scoop (27 g) 120 Cal 50
Tofu 150 g 240 Cal 50
Red meats
(Mutton, Beef..) 100 g 150-250 Cal 50
Other fishes
[Tilapia, Pomphret, Salmon]
125 g 120-200 Cal 50
Prawns 110 g 110 Cal 60
Curd 700 gms 420 Cal 60
Paneer 150 gms 420 Cal 62
Plant Protein Powder 33 g -
(Link) 1 scoop (25 g) 120 Cal 75
Plant Meat
(Link) 110 g 250 Cal 75
Cheese 150 gms 450 Cal 100
Tempeh 150 g 250 Cal 110
Greek Yogurt 300 gms 240 Cal 140