paneer - 276 kcal in 100 gm paneer

onion - 40 in 100 gm
tomata - 18 in 100 gm
cheese spread - 290 in 100 gm
capcicum - 31 in 100 gm
poha - 110 in 100 gm poha
oil - teaspoon - 40 and tablespoon - 120
roti - 297 per 100 gm roti
chicken half tandori- 590 kcal
curd - 98 in 100 gm
whole wheat bread - 239 per 100 gm
apple - 52 in 100 gm
mousami - 43 in 100 gm
pear - 100 in 166 gm
tea without sugar - 83 per cup
rice : 130 in 100 gm
milk : 42 in 100 gm
boiled egg - 50 gm - 76
fried egg 50 gm - 90
egg white 50 gm egg - 17 gm kcal
egg york - 50 gm - 55 Kcal
suggar - 387 per 100 gm
lemon - 29 in 100 gm

tofu - 100 gms block of tofu contains 08 grams of protein and 76 calories (meets
26% of your daily protein requirement)
paneer -100 grams - 270- 350 calories depending upon milk and 14-19 gms protien
(high in fat 22- 27gm, low in carb)
tilapia - 100 gm of tilapia contains 26 grams of protein and 129 calories (meets 8%
of your daily protein requirement)
indian salamon - 113 gm of indian salamon contains 29 grams of protein and 262
calories (meets 8% of your daily protein requirement)
halibut - 85 gm of halibut (Atlantic and Pacific) contains 23 grams of protein
and 119 calories (meets 85% of your daily protein requirement)
chicken breast - 100 gm chicken breast contains 29 grams of protein and 190
calories (meets 53% of your daily protein requirement)
milk 1% - contains 42 cal amd 3.4 gm protien
egg whites - 1 large egg white contains 3.6 grams of protein and 16 calories (meets
7% of your daily protein requirement)
whey protein 80 percent - 30 gm scoop contain 2 gm of pure protien
geek yogurt - 100 gm of Greek yogurt contains 10 grams of protein and 59 calorie
curd - 100 gm has 11 gm protein and 98 calorie
green pea - 100 gm of pea have 6 gm protein and 81 calorie
brocolli- 100 gm has 2.8 gm protein and 34 calorie
asparagus - 100 gm has 2.2 gm protein and 20 calorie
sweet corn - 100 gm has 3.2 gm protein and 86 calorie
cauliflower - 100 gm has 1.9 gm protein and 25 calorie
guava - 100 gm has 2.6 gm protein and 68 calorie
lima beans - 100 gm has 8 gm protein and 115 calorie
fava beans - 100 gm has 8 gm protein and 88 calorie
edamame - 100 gm has 13 gm protein and 140 calorie
potato - 100 gm has 2 gm protein and 77 calorie
tomato - 100 gm has 0.9 gm protein and 18 calorie
capcicum - 100 gm has 2 gm protein and 40 calorie
onion - 100 gm has 1.1 gm protein and 40 calorie
green chilli - 100 gm has 2 gm protein and 40 calorie
lemon - 100 gm has 1.1 gm protein and 29 calorie
brown rice - 100 gm has 2.6 gm protein and 111 calorie
white rice - 100 gm has 2.7 gm protein and 130 calorie
wheat roti - 1 roti (30gm) has 4 gm protein and 105 calorie
poha - 194 gm has 6.8 gm protein and 360 calorie (high in carbs-69gm) - STOP EATING
spinach - 100 gm has 2.9 gm protein and 23 calorie
alfalafa sprouts - 100 gm has 4 gm protein and 23 calorie
mushroom - 100 gm has 3.1 gm protein and 22 calorie
Green tea
guava - 100 gm has 2.6 gm protein and 68 calorie
oranges - 100 gm has .9 gm protein and 47 calorie

mustard oil khachi ghani

cocunut oil cold pressed
sesame oil
groundnut
ghee

tilapia
chicken breast
edamame seeds -- http://www.seapointfarms.com/products/frozen-edamame.html
whey protein
greek yogurt
green pea
asparagus
brocolli
fava beans
brown rice
alfaalfa sprout seeds
mushroom