27/03/2026
200gm Carbs ΰ¨ΰ¨Ώΰ¨΅ΰ©ΰ¨ ΰ¨ͺΰ©ΰ¨°ΰ© ΰ¨ΰ¨°ΰ©ΰ¨? ΰ¨ΰ¨Ή ਰਹ੠ਲਿਸΰ¨
SAVE THIS ππ₯
π₯ PROTEIN SOURCES
Ingredient β Quantity β Protein (g)
- Egg white β 1 medium β 3g
- Paneer β 100g β 18g
- Tofu β 100g β 18g
- Soya chunks β 100g β 52g
- Chicken breast β 100g (Raw) β 22g
- Chicken breast β 100g (Cooked) β 30g
- Leg + Thigh + Wings β 100g (Cooked) β 21g
- Salmon β 100g (Raw) β 20g
- Tilapia β 100g (Raw) β 25g
- Tuna β 100g (Raw) β 22g
- Pulses β 100g (Raw) β 22g
- Milk β 100ml β 3.5g
- Curd β 100g β 3.5g
- Greek Yogurt β 100g β 12g
- Soyabean dal β 100g β 20g
π CARB SOURCES
Ingredient β Quantity β Carbs (g)
Rice β 100g (Raw) β 70g
Rice β 100g (Cooked) β 23g
Roti β 1 Medium β 20g
Wheat β 100g β 70g
Dalia β 100g β 70g
Makki β 100g β 75g
Bajra β 100g β 67g
Jowar β 100g β 70g
Ragi β 100g β 70g
Kuttu β 100g β 70g
Besan β 100g β 60g
Maida β 100g β 75g
Rice Flakes β 100g β 75g
Pasta β 100g (Raw) β 65g
Pasta β 100g (Cooked) β 21g
Oats β 100g (Raw) β 65g
Potato β 100g (Raw) β 20g
Sweet Potato β 100g (Raw) β 20g
Bread β 1 Slice β 13β15g
Quinoa β 100g (Raw)
π₯ FAT SOURCES
Ingredient β Quantity β Fat (g)
Desi Ghee β 10g β 10g
Refined Oil β 10ml β 10g
Mustard Oil β 10ml β 10g
Coconut Oil β 10ml β 10g
Olive Oil β 10ml β 10g
Almonds β 10 pcs β 5g
Walnuts β 10g β 5.5g
Cashew β 10g β 5g
Pista β 10g β 5.4g
Brazilian Nuts β 2 pcs β 6.5g
Seeds β 30g β 13g
Sunflower Seeds β 100g β 52g
Halim Seeds β 100g β 25g
Peanut Butter β 15g β 7.5g
Coconut (Dry) β 100g β 62g
Coconut (Fresh) β 100g β 40g
Avocado β 1 Medium β 22g
