1

meal 1 food items grms carb pro fat fiber total cal

oats/talbina 49 33.44 6.08 3.534 5.377 190

dates 10 7.5 0.25 0.04 0.8 31
raisins 10 7.9 0.31 0.05 0.37 40
banana 120 27.6 1.32 0.36 3.12 120
whey protein 1 3 24 1 0 117
almonds 10 2.2 2.1 5 1.25 62
egg white 3 0.6 10.5 0.3 0 47

meal carb meal pro meal fat meal fiber meal calories
82 45 10 11 607

meal 2 food items grms carb pro fat fiber total cal

oats/talbina 49 33.44 6.08 3.534 5.377 190

whey protein 1 3 24 1 0 117
walnuts 5 0.7 0.75 3.25 0.35 35
papaya 245 27 1.2 0.72 4.2 120
honey 10 8.2 0.03 0 0.02 33
egg white 3 0.6 10.5 0.3 0 47

meal carb meal pro meal fat meal fiber meal calories
73 43 9 10 542

meal 3 food items grms carb pro fat fiber total cal

idly flour/dosa flour 51 39.9 3.99 1.52 1.881 190

chicken / tilapia fish uncooked 100 0 25 3 0 127
any oil / ghee / butter 5 0 0 5 0 45
vegetable u can cook in any form 150 7.5 3 0 4 42
coconut water 200 7.6 1.4 0.4 2.2 40

meal carb meal pro meal fat meal fiber meal calories
55 33 10 8 444

meal 4 food items grms carb pro fat fiber total cal

jowar floore/ wheat floore 53 38.95 5.89 1.14 5.13 190

chicken / tilapia fish uncooked 100 0 25 3 0 127
cucumber / carrot 100 4 2 0 2 24
green tea 1 cup
 meal carb meal pro meal fat meal fiber meal calories
43 33 4 7 341

meal 5 food items grms carb pro fat fiber total cal

brown rice /white rice uncooked 51 39.9 3.99 1.52 1.881 190
chicken / tilapia fish uncooked 100 0 25 3 0 127
curd 51 2.528 2.016 1.504 0 32
cucumber / capsicum 100 3 2 1.5 3 20

meal carb meal pro meal fat meal fiber meal calories
45 33 8 5 369

total carb total pro total fat total fiber total calories
299 186 41 41 2303
 2
meal 1 food items grms carb pro fat fiber

oats/talbina 49 33.44 6.08 3.534 5.377

dates 10 7.5 0.25 0.04 0.8
raisins 10 7.9 0.31 0.05 0.37
apple 203 28.44 0.6 0.36 4.872
whey protein 1 3 24 1 0
almonds 10 2.2 2.1 5 1.25
egg white 3 0.6 10.5 0.3 0

meal carb meal pro meal fat meal fiber

83 44 10 13

food items grms carb pro fat fiber

raagi/barley/poha 57 41.8 4.18 0.76 6.65

whey protein 1 3 24 1 0
walnuts 5 0.7 0.75 3.25 0.35
pomegranate 127 24.24 2.16 1.524 5.04
whole egg 1 0.6 6 5 0
egg white 3 0.6 10.5 0.3 0

meal carb meal pro meal fat meal fiber

71 48 12 12

food items grms carb pro fat fiber

brown rice /white rice uncooked 51 39.9 3.99 1.52 1.881

chicken / tilapia fish uncooked 100 0 25 3 0
any oil / ghee / butter 5 0 0 5 0
vegetable u can cook in any form 150 7.5 3 0 4
coconut water 200 7.6 1.4 0.4 2.2

meal carb meal pro meal fat meal fiber

55 33 10 8

food items grms carb pro fat fiber

sweet potato/ potatoes uncooked 228 43.7 3.42 0.209 6.46

chicken / tilapia fish uncooked 100 0 25 3 0
cucumber / capsicum 100 3 2 1.5 3
green tea 1 cup
 meal carb meal pro meal fat meal fiber
47 30 5 9

meal 5 food items grms carb pro fat fiber

rava/quinoa/daliya uncooked 49 34.39 6.384 2.945 2.945

chicken / tilapia fish uncooked 100 0 25 3 0
curd 51 2.528 2.016 1.504 0
cucumber / capsicum 100 3 2 1.5 3

meal carb meal pro meal fat meal fiber

40 35 9 6

total carb total pro total fat total fiber

296 191 46 48
total cal food items grms carb pro fat fiber total cal
apple 169 23.7 0.5 0.3 4.06 100
190 orange 192 23.07 1.7 0.19 4.6 100
31 banana 100 23 1.1 0.3 2.6 100
40 strawberry 270 21.6 1.9 0.81 5.4 100
120 avocado 56 5 1.1 8.4 3.9 100
117 peach 212 21.2 2.1 0.6 3.2 100
62 kiwifruit 145 22 1.6 0.72 4.3 100
47 mango 149 22.4 1.2 0.6 2.4 100
pineapple 182 23.6 0.9 0.18 2.5 100
pear 161 24.2 0.64 0.61 5 100
meal calories grape 135 23 0.8 0.5 1.2 100
607 watermelon 277 22.2 1.6 0.55 1.1 100
cherry 181 21.8 1.8 0.54 2.9 100
grapefruit 208 1.7 0 0.2 3.3 100
total cal apricot 188 20.7 2.6 0.7 3.8 100
papaya 204 22.5 1 0.6 3.5 100
190 lemon 232 21 2.5 6.5 100
117 blueberry 149 23 1 0.4 3.5 100
35 pomegranate 106 20.2 1.8 1.27 4.2 100
120 plum 200 5.5 1.4 0.6 2.8 100
71 blackberries 200 20 2.8 1 10 100
47 guavar 133 18.7 3.5 1.3 6.6 100
raspberry 169 20.3 2 1.8 11.8 100
fig 122 23.1 0.97 0.36 3.6 100

meal calories
580

total cal

190
127
5
42
40

meal calories
404

total cal

190
127
20
meal calories
337

total cal

190
127
32
20

meal calories
369

total calories
2297