For 25 gms Protein
FOOD AMOUNT
Toned
Low FatMilk
Milk 800 ml
(Double Toned) 700 ml
Paneer 150 gms
Cheese 150 gms
Low fat Paneer 100 gms
Curd 700 gms
DAIRY Greek Yogurt 300
(Vegetarian) 33 ggms
-
Whey Protein Conc. 1
33 g - (23 g)
scoop
Whey Protein Iso. 1 scoop (27 g)
Animal Protein Sources Whey Protein Raw 1 scoop
Whey Protein I currently
use & recommend -
Whey Isolate(Link)
(Use Code HYPERTROPH20
for flat 20% OFF)
Eggs 4 Eggs
Egg
Red Whites
meats 6 Whites
Eggs & Meat (Mutton, Beef..) 100 g
(Non-Veg) Prawns 110 g
Other fishes
[Tilapia, Pomphret, Salmon] 100-125 g
Chicken Breast 80 g
Soya Chunks 50 g
Tofu 150 g
PLANT SOURCES Tempeh 150 g
(COMPLETE) Plant Meat (Link) 110
33 gg-
Plant Protein Powder(Link) 1 scoop (25 g)
Plant Protein Sources
Protein Bars(Link) 1
All Dals, & Sprouts 100 G
INCOMPLETE Chole, Rajma, Chana, besan 100 G
Sattu 100 G
Other supplements & products I recommen
Macros
25 gms Protein (per 100 gms or 100 ml)
CALORIES COST (INR) Protein Fats Carbs
480 Cal 32 3.1 g 3g 4.6 g
280 Cal 45 3.5 g 0.5 g 5g
420 Cal 62 18 g 22 g 2g
450 Cal 100 17 g 25 g 4g
150 Cal 45 25 g 5g 5g
420 Cal 60 3.5 g 3g 4.8 g
240 Cal 140 8g 2.2 g 6g
120 Cal 40 70.3 g 3.1 g 14.5 g
120 Cal 53 81 g 1.84 g 6g
120 Cal 25-35
WheyWhey
Conc.(Link)
Raw Conc-(Link)Whey Raw Iso-(Link)
280 Cal 24 6g 5g 1g
100 Cal 36 3.5 g
150-250 Cal 50
110 Cal 60
120-200 Cal 50
135 Cal 30 31 g 3.6 g
180 Cal 8
240 Cal 50
250 Cal 110
250 Cal 75
120 Cal 75 75 g 1.84 g 10 g
230 Cal 75
350 Cal 9 24 g 1.2 g 63 g
350 Cal 12 24 g 1.2 g 63 g
350 Cal 18 24 g 1.2 g 63 g
ments & products I recommend - https://kit.co/hypertroph
100 ml) not all dairy stuff is protein source
Calories precision,accuracy
60 Cal skimmed milk marketing
40 Cal
280 Cal Non Halwai,packaged
300 Cal Check paneer food label
150 Cal 45-50 Not all dairy is protein source - ghee/cream
60 Cal
75 Cal 130 - 150 India vs Foreign
365 Cal
365 Cal 25-30
70 Cal
17 Cal
25-60
60-70
20-60
165 Cal
15-20
50-60
370 Cal
350 Cal 15-20
350 Cal 15-20
350 Cal 15-20
For 25 gms Protein
FOOD AMOUNT CALORIES
Egg Whites 6 Whites 100 Cal
Prawns 110 g 110 Cal
Whey Protein Raw 1
33scoop
g- 120 Cal
Whey Protein Conc. 1
33 g - (23 g)
scoop 120 Cal
Whey Protein Iso. 1
33scoop
g - (27 g) 120 Cal
LEAN
Plant fishes Powder(Link) 1 scoop (25 g)
OtherProtein 120 Cal
[Tilapia, Pomphret, Salmon]125 g 120-200 Cal
Chicken Breast 80 g 135 Cal
Low
Red fat Paneer
meats 100 gms 150 Cal
(Mutton, Beef..) 100 g 150-250 Cal
Soya Chunks 50 g 180 Cal
Tofu 150 g 240 Cal
Greek Yogurt 300 gms 240 Cal
OKAYISH Tempeh 150 g 250 Cal
Plant Meat (Link) 110 g 250 Cal
Eggs
Low Fat Milk 4 Eggs 280 Cal
(Double Toned) 700 ml 280 Cal
Curd 700 gms 420 Cal
Paneer 150 gms 420 Cal
HIGH-CAL
Cheese 150 gms 450 Cal
Toned Milk 800 ml 480 Cal
COST (INR)
36
60
28
40
50
75
50
30
45
50
8
50
140
110
75
24
45
60
62
100
32
For 25 gms Protein
FOOD AMOUNT CALORIES
Soya Chunks 50 g 180 Cal
Eggs 4 Eggs 280 Cal
Whey Protein Raw 1 scoop 120 Cal
Chicken Breast 80 g 135 Cal
Toned Milk 800 ml 480 Cal
Egg Whites 6
33Whites
g- 100 Cal
Whey Protein Conc. 1 scoop (23 g) 120 Cal
Low
Low fat
FatPaneer
Milk 100 gms 150 Cal
(Double Toned) 700
33 gml
- 280 Cal
Whey Protein Iso. 1 scoop (27 g) 120 Cal
Tofu
Red meats 150 g 240 Cal
(Mutton, Beef..)
Other fishes 100 g 150-250 Cal
[Tilapia, Pomphret, Salmon]
125 g 120-200 Cal
Prawns 110 g 110 Cal
Curd 700 gms 420 Cal
Paneer 150
33 ggms
- 420 Cal
1 scoop (25 g)
Plant Protein Powder(Link) 120 Cal
Plant Meat (Link) 110 g 250 Cal
Cheese 150 gms 450 Cal
Tempeh 150 g 250 Cal
Greek Yogurt 300 gms 240 Cal
COST (INR)
8
24
25
30
32
36
40
45
45
50
50
50
50
60
60
62
75
75
100
110
140
