YouTube channel via this linK https://www.youtube.

com/channel/UC91_k_ZUIWTloDYkHQr8sZw

ALL THE AVERAGE CALORIES AND PROTEIN NUMBERS ARE MENTIONED IN THE SHEET.
Macros
(per 100 gms or 100 ml)
FOOD AMOUNT Protein Fats Carbs Calories
Toned Milk 100 ml 3.1 g 3g 4.6 g 60 Cal
Low Fat Milk
(Double Toned) 100 ml 3.5 g 0.5 g 5g 40 Cal
Paneer 150 gms 18 g 22 g 2g 280 Cal
Cheese 100 gms 17 g 25 g 4g 300 Cal
Low fat Paneer 100 gms 25 g 5g 5g 150 Cal
Curd 100 gms 3.1 g 3g 4.6 g 60 Cal
DAIRY
(Vegetarian) Greek Yogurt 200 gms 20 g 2.2 g 6g 75 Cal
33 g -
Whey Protein Conc. 1 scoop (23 g) 24 g avrage 3.1 g 14.5 g 365 Cal
33 g -
Whey Protein Iso. 1 scoop (27 g) 24g 1.84 g 6g 365 Cal
Animal Protein Sources
Whey Protein Raw 1 scoop 18-23g

Eggs 1 whole 6.3 g 5g 1g 101 Cal

Egg Whites 1 White 3.5 g 17 Cal
Red meats
Eggs & Meat (Mutton, Beef..) 100 g 30 17 0 150-250 Cal
(Non-Veg) Prawns 110 g 20 1.7 0.9 110 Cal
Other fishes
[Tilapia, Pomphret, Salmon] 100-125 g 20 13 0 120-200 Cal
Chicken Breast 100g 31 g 3.6 g 135 Cal
VEGAN
Soya Chunks 100 g 52 0.7 33 180 Cal
Tofu 100 g 15 5 8 140 Cal
Tempeh 100 g 18 10.8 9 250 Cal
Good Dot Plant Meat
PLANT SOURCES
(COMPLETE) 100 22 12 7 250 Cal

Plant Protein Sources

YouTube channel via this linK https://www.youtube.com/channel/UC91_k_ZUIWTloDYkHQr8sZw

ALL THE AVERAGE CALORIES AND PROTEIN NUMBERS ARE MENTIONED IN THE SHEET.
Macros
(per 100 gms or 100 ml)
PLANT SOURCES
(COMPLETE) FOOD AMOUNT Protein Fats Carbs Calories
Plant Protein Powder 33 g -
Plant Protein Sources 1 scoop (25 g) 24 g 1.84 g 10 g 120 Cal
Protein Bars
Depend Company to company check behind the lable

All Dals, & Sprouts 100 G 24 g 1.2 g 63 g 350 Cal

INCOMPLETE Chole, Rajma, Chana, besan 100 G 24 g 1.2 g 63 g 350 Cal
Sattu 100 G 24 g 1.2 g 63 g 350 Cal