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 e
- 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 onl
- lowest cost/gram protein means it's the cheapest source of protein. Sort using the drop down.
- comment if you don't understand anything

Protein
food source amino acid qty protein carb fat
Availability

soy chunks veg complete 60-70% 200 104 66 2

besan veg incomplete 50-60% 50 10 30.5 3.5
soybean veg complete 50-60% 30 10.8 6 6
grain veg incomplete 50% 100 11 71 2
peanuts veg incomplete 50-60% 100 25 25 48
legume (dal) veg incomplete 50-60% 500 100 330 5
seitan (gluten) veg incomplete 50% 135 101.25 18.9 4.05
sattu veg incomplete 50-60% 500 105 325 30
peanut butter veg incomplete 50-60% 100 30 22 50
chicken breast non-veg complete 80-90% 100 26 0 4
skimmed milk powder veg complete 80-90% 280 98 145.6 4.2
seed veg incomplete 50-60% 100 18 28 42
milk veg complete 90% 300 9.3 13.5 10.5
tuna/rohu fish non-veg complete 90-100% 50 11 0 1
egg white non-veg complete 100% 29 101.5 5.8 5.8
paneer veg complete 80-90% 550 99 2.75 126.5
egg whole non-veg complete 100% 4 24 0 22
curd veg complete 80-90% 650 19.5 29.25 22.75
tofu veg complete 60-70% 750 105 45 37.5
whey (75% protein) veg complete 100% 33 24.75 2.64 0.99
tempeh veg complete 60-70% 500 100 40 45
a copy and edit or download as excel in your phone/pc and edit.
ent in your local area).

e leanest source of protein as it only gives 4.6 kcal per gram of protein
drop down.

calorie/g approx. protein cost/g

calories qty protein cost cost/g
protein protein used cost protein used

698 6.71 220 114.4 74.36 45 0.39 40.91 0.61

193.5 19.35 1000 210 115.5 100 0.48 4.76 0.87
121.2 11.22 1000 360 216 210 0.58 6.30 0.97
346 31.45 1000 120 66 80 0.67 7.33 1.21
632 25.28 1000 250 125 180 0.72 18.00 1.44
1765 17.65 1000 200 110 150 0.75 75.00 1.36
517.05 5.11 1000 750 412.5 700 0.93 94.50 1.70
1990 18.95 1000 210 126 200 0.95 100.00 1.59
658 21.93 1000 300 150 400 1.33 40.00 2.67
140 5.4 1000 250 212.5 350 1.40 36.40 1.65
1012.2 10.33 1000 350 297.5 550 1.57 154.00 1.85
562 31.22 1000 180 99 300 1.67 30.00 3.03
185.7 19.97 500 15 13.5 27 1.80 16.74 2.00
53 4.8 1000 220 198 400 1.82 20.00 2.02
481.4 4.7 1 3.5 3.5 7 2.00 203.00 2.00
1545.5 15.61 200 36 30.6 75 2.08 206.25 2.45
294 12.3 1 6 6 13 2.17 52.00 2.17
399.75 20.50 400 12 10.2 32 2.67 52.00 3.14
937.5 8.93 200 28 18.2 75 2.68 281.25 4.12
118.47 4.79 1000 750 750 2500 3.33 82.50 3.33
965 9.65 200 38 24.7 150 3.95 394.74 6.07
notes

go slow
Note -
we get a commission when you click on the link and purchase. You can also visit amazon or any other ecom
none of these recommendations are sponsored

food source qty protein carb fat caloriescalorie/g protein

protein bar veg 52 12.5 20.3 13.5 252.7 20.3
whey veg 20 15 1.2 0.6 70.2 4.68
tofu veg 100 14 6 5 125 8.93
amul protein lassi veg 250 15.0 31.3 0.8 191.8 12.8
pumpkin seed veg 50 14.5 7 24.5 306.5 21.14
soya snack veg 30 14.4 9 1.5 107.1 7.44
paneer veg 80 14.4 0.4 17.6 217.6 15.11
milk veg 300 9 13.5 10.5 184.5 20.50
roasted soybean veg 40 15.2 13.6 6.8 176.4 11.61
peanut butter veg 40 10.4 10 20 261.6 25.15
milk powder veg 40 14.0 20.8 0.6 144.6 10.33
egg whole non-veg 3 18 0 16.5 220.5 12.3
peanuts veg 40 10 10 19.6 256.4 25.64
roasted chana veg 75 15.75 45.75 4.5 286.5 18.19
soy granule namkeen veg 30 15.6 9.9 0.3 104.7 6.71

peanut butter veg 30 7.8 7.5 15 196.2 25.15

bread non-veg 1.0 2.4 14.0 0.8 72.8 30.3
total 10.2 21.5 15.8 269 55.49
sit amazon or any other ecomm store and directly purchase.

qty protein cost cost/g protein cost affiliate link

52 12.48 46 3.69 46.00 https://amzn.to/46dnXdm
1000 750 2500 3.33 50.00
200 28 75 2.68 37.50
250 15 40 2.67 40.00 https://shop.amul.com/en/product/amul-high-protein-mango-las
1000 290 750 2.59 37.50
100 48 93 1.94 27.90 https://amzn.to/3NCY0wS
200 40 75 1.88 27.00
500 15 27 1.80 16.20
1000 380 572 1.51 22.88 https://amzn.to/3p3nrOF
1000 300 400 1.33 13.87
1000 350 450 1.29 18.00
1 6 7 1.17 21.00
1000 250 180 0.72 7.20
1000 210 150 0.71 11.25
220 114.4 45 0.39 6.14 recipe - https://www.youtube.com/shorts/KlNc7jABjmI

1000 300 400 1.33 10.40

10 24 50 2.08 5.00
1010 324 450 3.42 15.40
 t/amul-high-protein-mango-lassi-250-ml-or-pack-of-32

m/shorts/KlNc7jABjmI
 instructions
foods are uncooked
RDA : 30g fiber per day
**this list is STILL work in progress. WE'RE MAKING IT BETTER.

food qty protein carb fat fiber calories

gond katira 10 0.4 9 0.05 8 20.05
spinach 100 2.9 3.6 0.4 2.2 29.6
psyllium husk (supplement) 10 0.34 7.5 0.04 7 31.72
defatted cocoa powder 10 2 5.8 1.4 3.3 43.8
carrot 100 0.9 9.6 0.2 2.8 43.8
blackberry 100 2 9.6 0.5 5.3 50.9
raspberry 100 1.5 12 0.7 6.5 60.3
other veggies 100 1 13 0.5 1.5 60.5
broccoli 100 2.8 11.2 0.6 2.6 61.4
apple 100 1 14 0.3 2.5 62.7
pear 100 0.4 15.5 0.1 3.1 64.5
other fruits 100 1 14 0.5 1.5 64.5
guava 100 2.5 14 0.3 5.4 68.7
green peas 100 5.4 14.5 0.4 5.5 83.2
chiku 100 0.4 20 1 5.3 90.6
dark chocolate 15 1.2 6.9 6.6 1.65 91.8
sweet potato 100 2 21 0.2 3.3 93.8
banana 100 1 22 0.3 2.6 94.7
chia seeds 20 3.3 8.4 6.2 6.8 102.6
flax seed 20 3.6 5.8 8 5.4 109.6
other nuts 20 3.2 4 10 1.4 118.8
almonds 20 4.2 4.4 9.8 2.6 122.6
soybean dal 30 10.8 9 6 2.79 133.2
kidney bean (rajma) 40 8.8 24 0.4 8.8 134.8
soy chunks 40 20.8 13.2 0.2 5.2 137.8
moong dal 40 8.8 25.2 0.4 6.4 139.6
other dals & beans 40 8 25.2 0.8 6.4 140
coconut meat 40 1.32 6 13.2 3.6 148.08
chickpea (chole) 40 8 25.2 2.4 4.88 154.4
oats 40 6.4 26.4 2.8 4.8 156.4
popcorn kernels 40 5 30 1.88 6 156.92
avocado 100 2 8.5 14.7 6.7 174.3
millet 50 5.5 36.5 1.5 5 181.5
wheat 100 12 71 2 12.2 350
 peanut 60 15 12 30 5.4 378
other seeds 65 13.65 9.75 31.85 5.525 380.25
calorie/g cost/g
qty fiber cost RDA % fiber cost notes
fiber fiber
2.5 1000 800 500 0.63 26.7% it's a supplement. ONLY use when
13.5 1000 22 60 2.73 7.3% 6.0
4.5 1000 700 1500 2.14 15.0 don't rely as a your major source
13.3 1000 330 1000 3.03 11.0% 10.0
15.6 1000 28 40 1.43 9.3% 4.0
9.6 1000 53 1200 22.64 17.7% 120.0
9.3 1000 65 1200 18.46 21.7% 120.0
40.3 1000 15 50 3.33 5.0% 5.0
23.6 1000 26 100 3.85 8.7% 10.0
25.1 1000 25 90 3.60 8.3% 9.0
20.8 1000 31 120 3.87 10.3% 12.0
43.0 1000 15 50 3.33 5.0% 5.0
12.7 1000 54 80 1.48 18.0% 8.0
15.1 1000 55 70 1.27 18.3% 7.0
17.1 1000 53 100 1.89 17.7% 10.0
55.6 1000 110 1100 10.00 5.5% 16.5
28.4 1000 33 70 2.12 11.0% 7.0
36.4 1000 26 70 2.69 8.7% 7.0
15.1 1000 340 450 1.32 22.7% 9.0
20.3 1000 270 250 0.93 18.0% 5.0
84.9 1000 67 800 11.94 4.7% 16.7
47.2 1000 130 900 6.92 8.7% 18.0
47.7 1000 93 200 2.15 9.3% 6.0
15.3 1000 220 200 0.91 29.3% 8.0
26.5 1000 130 150 1.15 17.3% 6.0
21.8 1000 160 180 1.13 21.3% 7.2
21.9 1000 150 180 1.20 21.3% 7.7
41.1 1000 90 250 2.78 12.0% 10.0
31.6 1000 122 250 2.05 16.3% 10.0
32.6 1000 120 180 1.50 16.0% 7.2
26.2 1000 150 200 1.33 20.0% 8.0
26.0 1000 67 1000 14.93 22.3% 100.0
36.3 1000 100 180 1.80 16.7% 9.0
28.7 1000 122 80 0.66 40.7% 8.0
70.0 1000 90 170 1.89 18.0% 10.2
68.8 1000 85 700 8.24 18.4% 45.5
 a supplement. ONLY use when you're unable to meet fiber requirements from food alone. PRIORITIZE FOOD FIRST

n't rely as a your major source of fiber. it's used as flavor enhancer only
 Water Content
Fruit quantity Carbs (g) Protein (g)
(%)
shirataki noodles 100 96 4 0
Lettuce 100 96 2.9 0.9
Celery 100 95 3 0.7
Radish 100 95 3.4 0.7
Cucumber 100 95 3.6 0.7
Zucchini 100 94 3.1 1.2
Bell Peppers 100 92 4.6 0.9
Asparagus 100 93 3.9 2.2
Mushrooms 100 92 3.3 3.1
Cabbage 100 92 5.8 1.3
Spinach 100 91 3.6 2.9
Watermelon 100 91.5 7.2 0.65
Strawberry 100 91 7.4 0.6
Grapefruit 100 89 8 0.8
Cantaloupe 100 90 8 0.8
Broccoli 100 89 6.6 2.8
Lemon 100 89 9.3 1.1
Peach 100 89 9.5 0.9
Papaya 100 88 10 0.5
Blackberry 100 88 9.6 1.4
Plum 100 87 11 0.7
Orange 100 86.7 11.8 0.9
Apricot 100 85 11 1.4
Pineapple 100 86 13.1 0.5
Raspberry 100 86 11.9 1.2
Apple 100 85 14 0.3
Pear 100 84 15.2 0.4
Blueberry 100 84 14.5 0.7
Mango 100 83.5 15 0.8
Kiwi 100 83 14.7 1
Cherries 100 82 16 1
Lychee 100 82 17 0.8
Grapes 100 80.5 18 0.6
Guava 100 80 14 2.6
chiku 100 78 18 1
Pomegranate 100 77 17 1.7
Banana 100 74 21 1.1
Avocado 100 72 9 2
 Calories per
Fat (g) Fiber (g)
100g
0 4 16
0.1 1.2 16.1
0.2 1.6 16.6
0.1 1.6 17.3
0.1 0.5 18.1
0.3 1 19.9
0.2 1.7 23.8
0.2 2.1 26.2
0.3 1 28.3
0.1 2.5 29.3
0.4 2.2 29.6
0.2 0.4 33.2
0.3 2 34.7
0.1 1.6 36.1
0.2 1 37
0.4 2.6 41.2
0.3 2.8 44.3
0.3 1.5 44.3
0.3 1.7 44.7
0.5 5.3 48.5
0.3 1.5 49.5
0.1 2.4 51.7
0.4 2 53.2
0.1 1.4 55.3
0.7 6.5 58.7
0.2 2.4 59
0.1 3.1 63.3
0.3 2.4 63.5
0.4 1.6 66.8
0.5 3 67.3
0.2 2.1 69.8
0.4 1.3 74.8
0.1 1 75.3
1 5.5 75.4
1 5.5 85
1.2 4 85.6
0.3 2.6 91.1
14 7 170