| No. | Food Name | Quantity (g/ml) | Protein (g) | Fat (g) | Carbs (g) | Calories |
|---|---|---|---|---|---|---|
| 1 | Roti (bread) | 1 (piece) | 4 | 1.5 | 19 | 102 |
| 2 | Rice | 60 | 4 | 0.2 | 46 | 203 |
| 3 | Daal | 30 | 7 | 0.5 | 18 | 103 |
| 4 | Milk (Buffalo) | 300 (ml) | 11.1 | 20.7 | 13.5 | 286 |
| 5 | Paneer | 100 | 18 | 21 | 2 | 301 |
| 6 | Daliya | 50 | 6 | 1 | 36 | 181 |
| 7 | Curd | 100 | 3 | 3 | 4 | 55 |
| 8 | Sprouts | 30 | 7 | 0 | 13 | 95 |
| 9 | Banana | 1 (piece ~118g) | 1 | 0.2 | 22 | 97 |
| 10 | Chia seeds | 15 | 3 | 4 | 5 | 68 |
| 11 | Chickpeas | 100 | 20 | 6 | 61 | 374 |
| 12 | Soya chunks | 100 | 52 | 1 | 33 | 345 |
| 13 | Egg | 1 (piece ~50g) | 6 | 5 | 0.5 | 71 |
| 14 | Chicken Breast | 100 | 23 | 1 | 0 | 101 |
| 15 | Fish | 100 | 20 | 1.7 | 0 | 101 |
| 16 | Whey | 1 Scoop (~30g) | 25 | 0 | 2 | 108 |
| 17 | Oats | 40 | 5 | 3 | 27 | 155 |
| 18 | Almonds | 28 | 6 | 14 | 6 | 166 |
| 19 | Tofu | 100 | 8 | 4 | 2 | 76 |
| 20 | Mutton (lean) | 100 | 25 | 9 | 0 | 221 |
| 21 | Prawns | 100 | 24 | 0.5 | 0 | 98 |
| 22 | Apple | 150 | 0.5 | 0.2 | 20 | 83 |
| 23 | Walnuts | 30 | 5 | 20 | 4 | 236 |
| 24 | Sweet Potato | 100 | 2 | 0 | 24 | 104 |
| 25 | Broccoli | 100 | 3 | 0 | 7 | 40 |
| 26 | Green Peas | 100 | 5 | 0 | 14 | 81 |
| 27 | Pumpkin Seeds | 30 | 9 | 13 | 5 | 180 |
| 28 | Cashews | 30 | 5 | 12 | 9 | 155 |
| 29 | Flax Seeds | 20 | 4 | 9 | 8 | 110 |
| 30 | Sunflower Seeds | 30 | 6 | 14 | 7 | 165 |
| 31 | Kidney Beans (Rajma) | 100 | 9 | 0.5 | 23 | 127 |
| 32 | Lentils (Masoor) | 100 | 9 | 0.4 | 20 | 116 |
| 33 | Quinoa | 100 | 4 | 2 | 21 | 120 |
| 34 | Mushrooms | 100 | 3 | 0.3 | 3 | 22 |
| 35 | Spinach | 100 | 3 | 0.4 | 4 | 23 |
| 36 | Avocado | 100 | 2 | 15 | 9 | 160 |
| 37 | Soya Milk | 250 (ml) | 7 | 4 | 6 | 95 |
| 38 | Cottage Cheese (low-fat) | 100 | 11 | 4 | 3 | 98 |
| 39 | Beetroot | 100 | 2 | 0.2 | 10 | 43 |
| 40 | Orange | 130 | 1 | 0.2 | 12 | 62 |
| Food | Quantity | Protein | Fat | Carbs | Calories |
|---|
A balanced diet is not about strict limitations or depriving yourself of your favorite foods. It’s about eating smartly — choosing foods that give your body the right nutrients and energy to perform daily tasks efficiently. Whether your goal is to build muscle, lose fat, or stay fit, understanding how your diet works is the foundation of every fitness journey.
Every food you eat provides energy measured in calories. Your body burns these calories for basic functions like breathing, movement, and digestion. If you eat more calories than you burn, you gain weight; if you eat fewer, you lose weight. A smart diet plan calculates your calorie needs based on your age, height, weight, and activity level.
There are three main macronutrients — Protein, Carbohydrates, and Fats. Each plays a different but important role:
Vitamins and minerals — often ignored — support your immune system, metabolism, and cell function. Add colorful vegetables, fruits, and whole grains to ensure you get enough micronutrients. Also, drink at least 3 to 4 liters of water daily to stay hydrated and support digestion.
If you follow a vegetarian diet, building muscle is still absolutely possible. Focus on combining protein-rich foods like soya chunks, dal, paneer, chickpeas, and peanuts. Include curd and milk to improve protein absorption. A mix of rice and dal or chapati and curd provides a complete amino acid profile for muscle recovery.
Eating every 3–4 hours maintains steady energy levels. A sample structure might include breakfast, mid-morning snack, lunch, evening snack, and dinner. Post-workout meals should include both protein and carbs — for example, milk with banana or paneer sandwich.
Having a cheat meal once a week is fine as long as you stay consistent the rest of the time. Consistency is far more important than perfection. Small, disciplined habits like avoiding junk food, getting 7–8 hours of sleep, and drinking enough water make a big difference over time.
Remember, fitness starts in the kitchen. Even the best workout routine cannot outdo a poor diet. Eat natural, whole foods as much as possible, stay away from processed snacks, and listen to your body. If you feel tired or low on energy, adjust your macros instead of cutting calories blindly. A well-balanced, nutrient-rich diet is the ultimate key to long-term health and performance.
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