List of comman food macros :-किसी भी Fitness goal को achive करने के लिए Workout जितना जरुरी है उतना ही सही Diet को follow करना भी बहोत जरुरी है ।
इससे पेहले के Blog मे हमने अपना Diet plan कैसे बनाते है यह जाना । अगर आपने उसे नहीं पढ़ा तो नीचे दी गयी link से आप उसे पढ़ सकते है ।
Read :-अपना खुद का डाइट प्लान कैसे बनाएं
Diet plan बनाने के बाद सही food selection करना भी बहोत जरुरी है । इसके लिए आपको यह पता होना चाहिए की किस Food मे कितने ग्राम Protein, Carbs और Fat होता है ।
इस लिए आज के इस blog मे हमने बताया है की किस Food मे कितनी Calories होती है और कितने ग्राम Protein, Carbs और Fat होता है ।
Lean Protein Source Food Macros
| Item | Qty | Calories | Protein | Carbs | Fat |
| Egg whites | 6 nos | 103 | 21.6 | 1.4 | 0.3 |
| whole Eggs | 1 | 78 | 6 | 0.6 | 5 |
| Chicken breast | 100 gm | 110 | 31 | 0 | 1 |
| Tuna fish | 100 gm | 106 | 24.8 | 0.9 | 0.4 |
| Greek Yogurt | 100 gm | 60 | 10 | 4 | 0 |
| Low Fat milk | 250 ml | 116 | 9.5 | 13.7 | 2.1 |
| Low Fat paneer | 100 gm | 200 | 17.5 | 4.3 | 2.1 |
| Turkey Breast | 100 gm | 125 | 23.8 | 0 | 2.6 |
| Tofu | 100 gm | 84 | 10.1 | 1.1 | 5.3 |
Read :- Top 10 High Protein Foods for vegetarian
Complex Carbohydrates Source Food Macros
| Food | Qty | Calories | Protein | Carbs | Fat |
| Oats | 40 gm | 150 | 5 | 27 | 3 |
| Whole wheat Roti(7″) | 1 | 106 | 4 | 22 | 0.5 |
| Whole Wheat Bread | 1 slice | 60 | 3 | 11 | 1 |
| Whole Wheat Pasta | 100 gm | 353 | 12.3 | 72.3 | 2.6 |
| Sweet Potato | 86 | 1.6 | 20.1 | 0.1 | |
| Chickpeas | 100 gm | 358 | 24 | 42 | 6 |
| Lentiles | 1 cup | 230 | 18 | 40 | 0.8 |
| Kidney Beans | 100 gm | 360 | 23 | 55.9 | 1.6 |
| Quinoa | 184 | 184 | 7 | 32 | 3 |
| Brown Rice | 100 gm | 320 | 6 | 70 | 2 |
Nuts And Fats Food Macros
| Foods | Qty | Calories | Protein | Carbs | Fat |
| Almond | 28 gm | 162 | 6 | 6 | 14 |
| Peanuts | 28 gm | 160 | 7 | 4.5 | 13.8 |
| Walnuts | 28 gm | 183 | 4.3 | 3.8 | 18.3 |
| Cashew | 28 gm | 155 | 5.1 | 8.5 | 12.3 |
| Pistachio | 28 gm | 170 | 6 | 7.7 | 12.9 |
| Peanut Butter | 2 tbsp | 190 | 7 | 8 | 16 |
| Almond Butter | 2 tbsp | 180 | 7 | 6 | 16 |
| Olive Oil | 1 tbsp | 119 | 0 | 0 | 13.5 |
| Flex seeds | 10 gm | 55 | 1.9 | 3 | 4.3 |
Dairy Products Food Macros
| Foods | Qty | Calorie | Protein | Carbs | Fats |
| Milk (3.2%) | 250 ml | 161 | 7.9 | 14.8 | 8.5 |
| Skim milk | 250 ml | 85 | 8.5 | 11.6 | 0 |
| Yogurt | 100 gm | 118 | 5.9 | 23.5 | 0 |
| Cheese | 1 slice | 80 | 5 | 0 | 6 |
| Paneer | 100 gm | 323 | 20 | 2 | 25 |
| Soy milk | 200 ml | 106 | 6.3 | 9.5 | 3.7 |
Fruits
| Food | Qty | Calories | Protein | Carbs | Fat |
| Apple | 1 cup | 57 | 0.3 | 15 | 0.2 |
| Banana | 1 piece | 110 | 1.3 | 27 | 0 |
| Mango | 1 cup | 99 | 1.4 | 24.7 | 0.6 |
| Orange | 1 piece | 62 | 1.2 | 15.4 | 0.2 |
| Strawberry | 1 cup | 53 | 1.1 | 12.7 | 0.5 |
| Grapes | 1 cup | 62 | 0.6 | 15.8 | 0.3 |
| Guava | 100 gm | 68 | 2.6 | 14 | 1 |
| Kiwi | 1 piece | 45 | 1 | 11 | 5 |
| Pineapple | 1 cup | 80 | 1 | 22 | 0 |
| Watermelon | 1 cup | 46 | 0.9 | 11.6 | 0.2 |
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Supplement
| Supplement | Qty | Calories | Protein | Carbs | Fat |
| Whey protein Concentrate | 30 gm | 127 | 24 | 2 | 2.5 |
| Whey Protein Isolate | 30 gm | 112 | 24 | 1.8 | 1 |
| Mass Gainer | 100 gm | 373 | 15 | 76 | 1 |
| Protein X | 35 gm | 131 | 12 | 19 | 0.7 |
| Horlicks Protein Plus | 30 gm | 100 | 10 | 10 | 15 |
Read :- Top 5 whey protein powder in india |
