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  • Diet Chart V2

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    raghav12396
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    The document provides nutritional information for various foods, including proteins, carbohydrates, fats, and calories. It then outlines a sample daily meal schedule, listing the foods and corresponding nutritional values for breakfast, snacks, lunch, dinner, and totals. The schedule aims for a calorie intake of 2518.75 calories to maintain weight and contains foods like eggs, spinach, nuts, yogurt, chicken, fish, lentils, vegetables and fruit.

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    The document provides nutritional information for various foods, including proteins, carbohydrates, fats, and calories. It then outlines a sample daily meal schedule, listing the foods and corresponding nutritional values for breakfast, snacks, lunch, dinner, and totals. The schedule aims for a calorie intake of 2518.75 calories to maintain weight and contains foods like eggs, spinach, nuts, yogurt, chicken, fish, lentils, vegetables and fruit.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    Download as xlsx, pdf, or txt
    17 views4 pages

    Diet Chart V2

    Uploaded by

    raghav12396
    The document provides nutritional information for various foods, including proteins, carbohydrates, fats, and calories. It then outlines a sample daily meal schedule, listing the foods and corresponding nutritional values for breakfast, snacks, lunch, dinner, and totals. The schedule aims for a calorie intake of 2518.75 calories to maintain weight and contains foods like eggs, spinach, nuts, yogurt, chicken, fish, lentils, vegetables and fruit.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 4

    Nutritional value

    Calories Protein carbs Fat


    Fish 211 12 21 8.9
    Rice 350 7.4 78 0.6
    Ghee 130 0 0 15
    Spinach(100g) 26 3.1 0.9 0.6
    Bread ( 1 Toast) 102 2.9 18 1.8
    Toor Dal 337 26 49 1.4
    Brown Dal (Can) 83 5 12 0.5
    Chickpeas (Can) 84 6.3 12 0.5
    Lettuce
    Red Beans(NON-CANNED) 297 21 38 1.2
    Chick peas(NON-CANNED) 378 20.5 62.9 6
    Whey Protein 115 24 1.2 1.4
    Veggies(Packet) 59 3.3 7.1 0.8
    All vegetables(Packet 2) 59 2.8 8.4 0.6
    Whole Egg 71 6 0.6 5.3
    Egg White 18 4 0 0
    Chia Seeds 139 4 12 9
    Peanuts 576 25.8 16.13 49.24
    Walnuts 704 17 8.8 66
    Almonds 640 29 8.4 52
    Chicken Breast(100g) 165 31 0 3.6
    Chicken leg(100g) 230 25.74 0.17 13.35
    Milk(100ml) 43 3.3 4.8 1.2
    High Protein Yoghurt 85 15 5.3 0.8
    Tomato 16 0.8 3.5 0.2
    Onion 40 1.1 9.3 0.1
    Red Pepper 31 1 2.1 0.3
    Apple 95 1 25 0
    Banana 110 1 28 0
    Orange 62 1 16 0
    Lettuce(100g) 16 1.2 3.1 2.5

    Schedule 1
    Breakfast 1918.15 150.9 241.375 29.4
    Eggs(2 Egg White + 1 Full Egg) 107 14 0.6 5.3 Spinach(50
    Bread ( 1 Toast) 102 2.9 18 1.8 Banana
    Tomato(1/4) 4 0.2 0.875 0.05 Walnuts
    Canned Goods 166 10 24 1 Almonds
    Milk
    Boiled Eggs
    Snack 1
    Yoghurt 85 15 5.3 0.8 Canned Go
    Apple 95 1 25 0 Peanuts

    Lunch
    Dal Tadka(only twice a week) 447.15 27.7 55.4 9.55 Chicken
    Rice 175 3.7 39 0.3 Veggies
    Carrots 25 0.6 6 0

    Snack 2
    Whey Protein 115 24 1.2 1.4 Whey Prote
    Banana 110 1 28 0 Orange
    Milk 86 6.6 9.6 2.4 Milk

    Dinner
    Chicken Breast(100g) 165 31 0 3.6 Fish
    Veggies 236 13.2 28.4 3.2 Canned Go
    Lettuce 32 2.4 6.2 5 Lettuce

    Dal(regularly) 337 26 49 1.4


    Veggies 118 6.6 14.2 1.6
    BMR 1625 Jun-21
    Maint Cal 2518.75

    Current Pl 626.925
    Cal in One 7700
    12.28217

    Dal Tadka 2 cups


    Dal 674 52 98 2.8
    Tomato 16 0.8 3.5 0.2
    Onion 40 1.1 9.3 0.1
    Garlic 34.3 1.5 0 1
    Ghee 130 0 0 15
    Dal Tadka 894.3 55.4 110.8 19.1
    447.15 27.7 55.4 9.55

    1865.5 144.85 173.1025 55.1


    13 1.55 0.45 0.3
    110 1 28 0
    70.4 1.7 0.88 6.6
    64 2.9 0.84 5.2
    129 8.25 12 3
    107 14 0.6 5.3
    166 10 24 1
    144 6.45 4.0325 12.31

    165 31 0 3.6
    236 13.2 28.4 3.2

    115 24 1.2 1.4


    62 1 16 0
    86 6.6 9.6 2.4

    232.1 13.2 23.1 9.79


    166 10 24 1
    32 2.4 6.2 5

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