RepFlow

Home Diet Macros & workouts Tutorials About Us

A well-balanced diet is essential for maintaining overall health, improving energy levels, and supporting bodily functions. Whether your goal is building muscle, losing fat, or simply feeling your best, proper nutrition plays a vital role. Take your diet seriously, and you'll see the benefits in both your physical and mental well-being.

High Protein Foods
Paneer

Paneer (per 100g)

Calories: 265 kcal
Protein: 18g
Carbs: 1.2g
Fat: 20g
Moong Dal

Moong Dal (per 100g cooked)

Calories: 105 kcal
Protein: 7g
Carbs: 18g
Fat: 0.8g
Chicken Breast

Chicken Breast (per 100g)

Calories: 165 kcal
Protein: 31g
Carbs: 0g
Fat: 3.6g
Egg

Egg (per large egg)

Calories: 155 kcal
Protein: 13g
Carbs: 1.1g
Fat: 11g
Greek Yogurt

Greek Yogurt (per 100g)

Calories: 59 kcal
Protein: 10g
Carbs: 3.6g
Fat: 0.4g
Tofu

Tofu (per 100g)

Calories: 144 kcal
Protein: 15g
Carbs: 3.9g
Fat: 8g
Rajma

Rajma (per 100g cooked)

Calories: 127 kcal
Protein: 8.7g
Carbs: 22.8g
Fat: 0.5g
Fish Curry

Fish Curry (per 100g)

Calories: 150 kcal
Protein: 20g
Carbs: 4g
Fat: 6g
Sprouted Green Gram

Sprouted Green Gram (per 100g)

Calories: 30 kcal
Protein: 3g
Carbs: 6g
Fat: 0.1g
Shrimp

Shrimp (per 100g)

Calories: 99 kcal
Protein: 24g
Carbs: 0.2g
Fat: 0.3g
High Carbohydrate Foods
White Rice

White Rice (per 100g)

Calories: 130 kcal
Protein: 2.7g
Carbs: 28g
Fat: 0.3g
Chapati

Chapati (1 medium)

Calories: 104 kcal
Protein: 3g
Carbs: 15g
Fat: 3g
Banana

Banana (per medium)

Calories: 105 kcal
Protein: 1.3g
Carbs: 27g
Fat: 0.3g
Poha

Poha (per 100g)

Calories: 180 kcal
Protein: 2.6g
Carbs: 30g
Fat: 5g
Sweet Potato

Sweet Potato (per 100g)

Calories: 86 kcal
Protein: 1.6g
Carbs: 20g
Fat: 0.1g
Idli

Idli (per piece)

Calories: 39 kcal
Protein: 1.6g
Carbs: 7.4g
Fat: 0.2g
Oats

Oats (per 100g)

Calories: 389 kcal
Protein: 17g
Carbs: 66g
Fat: 7g
Bread

Bread (1 slice)

Calories: 66 kcal
Protein: 2g
Carbs: 12g
Fat: 1g
Apple

Apple (per medium)

Calories: 95 kcal
Protein: 0.5g
Carbs: 25g
Fat: 0.3g
Corn

Corn (per 100g)

Calories: 96 kcal
Protein: 3.4g
Carbs: 21g
Fat: 1.5g
Healthy Fat Foods
Avocado

Avocado (per 100g)

Calories: 160 kcal
Protein: 2g
Carbs: 9g
Fat: 15g
Peanut Butter

Peanut Butter (per tbsp)

Calories: 94 kcal
Protein: 4g
Carbs: 3g
Fat: 8g
Almonds

Almonds (per 10 almonds)

Calories: 70 kcal
Protein: 2.6g
Carbs: 2.5g
Fat: 6g
Ghee

Ghee (per tbsp)

Calories: 112 kcal
Protein: 0g
Carbs: 0g
Fat: 12.7g
Coconut

Coconut (per 100g)

Calories: 354 kcal
Protein: 3.3g
Carbs: 15g
Fat: 33g
Walnuts

Walnuts (per 7 halves)

Calories: 183 kcal
Protein: 4.3g
Carbs: 3.9g
Fat: 18g
Olive Oil

Olive Oil (per tbsp)

Calories: 119 kcal
Protein: 0g
Carbs: 0g
Fat: 13.5g
Cashews

Cashews (per 10)

Calories: 98 kcal
Protein: 3.3g
Carbs: 5g
Fat: 8g
Cheese

Cheese (per 100g)

Calories: 402 kcal
Protein: 25g
Carbs: 1.3g
Fat: 33g
Dark Chocolate

Dark Chocolate (per 30g)

Calories: 170 kcal
Protein: 2g
Carbs: 13g
Fat: 12g

🍱 Sample Diet Plans

Here are some sample diet plans. Customize them based on your needs.

Plan 1

  • Meal 1: Paneer + Oats + Banana
  • Meal 2: Moong Dal + Chapati + Apple
  • Meal 3: Chicken Breast + Rice + Avocado
  • Meal 4: Greek Yogurt + Almonds + Dark Chocolate

Plan 2

  • Meal 1: Eggs + Bread + Coconut
  • Meal 2: Rajma + Sweet Potato + Cashews
  • Meal 3: Fish Curry + Poha + Olive Oil
  • Meal 4: Greek Yogurt + Walnuts + Apple

Plan 3

  • Meal 1: Tofu + Idli + Peanut Butter
  • Meal 2: Sprouted Green Gram + Rice + Ghee
  • Meal 3: Shrimp + Chapati + Cheese
  • Meal 4: Greek Yogurt + Banana + Almonds