Instructions

- You can't edit this file. THIS IS VIEW ONLY. go to file from top left, make a copy and edit or download as excel in your phone/pc and edit.
- you just need to change the qty (quantities column) and cost (if only, this is different in your local area).
- all formulas are in place, don't change them
- lowest calorie/gram protein means it's the leanest source of protein. egg here is the leanest source of protein as it only gives 4.6 kcal per gram of protein
- lowest cost/gram protein means it's the cheapest source of protein. Sort using the drop down.
- comment if you don't understand anything

food source quality qty protein carb fat calories calorie/g protein qty protein cost cost/g protein cost
soy chunks veg complete 100 52 33 1 349 6.71 220 114.4 45 0.39 20.45
besan veg incomplete 0 0 0 0 0 #DIV/0! 1000 210 100 0.48 0.00
soybean veg complete 0 0 0 0 0 #DIV/0! 1000 360 210 0.58 0.00
peanuts veg incomplete 0 0 0 0 0 #DIV/0! 1000 250 180 0.72 0.00
legume (dal) veg incomplete 0 0 0 0 0 #DIV/0! 1000 200 150 0.75 0.00
seitan (wheat gluten) veg complete 0 0 0 0 0 #DIV/0! 1000 750 700 0.93 0.00
sattu veg incomplete 0 0 0 0 0 #DIV/0! 1000 210 200 0.95 0.00
egg whole non-veg complete 4 24 0 22 294 12.3 1 6 7 1.17 28.00
peanut butter veg incomplete 40 12 10 20 268 22.33 1000 300 400 1.33 16.00
milk powder veg complete 0 0 0 0 0 #DIV/0! 1000 350 500 1.43 0.00
chicken breast non-veg complete 0 0 0 0 0 #DIV/0! 1000 300 450 1.50 0.00
seed veg incomplete 0 0 0 0 0 #DIV/0! 1000 180 300 1.67 0.00
milk veg complete 250 7.75 11.25 8.75 154.75 19.97 500 15 27 1.80 13.95
tuna/rohu fish non-veg complete 0 0 0 0 0 #DIV/0! 1000 220 400 1.82 0.00
egg white non-veg complete 0 0 0 0 0 #DIV/0! 1 3.5 7 2.00 0.00
paneer veg complete 0 0 0 0 0 #DIV/0! 200 36 75 2.08 0.00
curd veg complete 200 6 9 7 123 20.50 400 12 32 2.67 16.00
tofu veg complete 0 0 0 0 0 #DIV/0! 200 28 75 2.68 0.00
whey (75% protein) veg complete 36 27 2.16 1.08 126.36 4.68 1000 750 2500 3.33 90.00
tempeh veg complete 0 0 0 0 0 #DIV/0! 200 38 150 3.95 0.00

128.75 65.41 59.83 1315.11

Note -
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food source qty protein carb fat calories calorie/g protein qty protein cost cost/g protein cost affiliate link
protein bar veg 52 12.5 20.3 13.5 252.7 20.3 52 12.48 46 3.69 46.00 https://amzn.to/46dnXdm
whey veg 20 15 1.2 0.6 70.2 4.68 1000 750 2500 3.33 50.00
tofu veg 100 14 6 5 125 8.93 200 28 75 2.68 37.50
amul protein lassi veg 250 15.0 31.3 0.8 191.8 12.8 250 15 40 2.67 40.00 https://shop.amul.com/en/product/amul-high-protein-mango-lassi-250-ml-or-pack-of-32
pumpkin seed veg 50 14.5 7 24.5 306.5 21.14 1000 290 750 2.59 37.50
soya snack veg 30 14.4 9 1.5 107.1 7.44 100 48 93 1.94 27.90 https://amzn.to/3NCY0wS
paneer veg 80 14.4 0.4 17.6 217.6 15.11 200 40 75 1.88 27.00
milk veg 300 9 13.5 10.5 184.5 20.50 500 15 27 1.80 16.20
roasted soybean veg 40 15.2 13.6 6.8 176.4 11.61 1000 380 572 1.51 22.88 https://amzn.to/3p3nrOF
peanut butter veg 40 10.4 10 20 261.6 25.15 1000 300 400 1.33 13.87
milk powder veg 40 14.0 20.8 0.6 144.6 10.33 1000 350 450 1.29 18.00
egg whole non-veg 3 18 0 16.5 220.5 12.3 1 6 7 1.17 21.00
peanuts veg 40 10 10 19.6 256.4 25.64 1000 250 180 0.72 7.20
roasted chana veg 75 15.75 45.75 4.5 286.5 18.19 1000 210 150 0.71 11.25
soy granule namkeen veg 30 15.6 9.9 0.3 104.7 6.71 220 114.4 45 0.39 6.14 recipe - https://www.youtube.com/shorts/KlNc7jABjmI

peanut butter veg 30 7.8 7.5 15 196.2 25.15 1000 300 400 1.33 10.40
bread non-veg 1.0 2.4 14.0 0.8 72.8 30.3 10 24 50 2.08 5.00
total 10.2 21.5 15.8 269 55.49 1010 324 450 3.42 15.40