■ Eggetarian Macro Cheat Sheet
■ Protein Sources
Food Portion Protein Carbs Fat Calories
Egg (whole) 1 large 6g 0g 5g 70
Egg white 1 large 3.5g 0g 0g 17
Paneer 100g 18g 4g 20g 265
Greek yogurt 100g 10g 4g 0g 60
Curd (dahi, low-fat) 100g 4g 3g 2g 50
Milk 200ml 6g 9g 5g 120
Dal (cooked) 200g 12g 18g 3g 180
Chana (cooked) 100g 9g 27g 3g 160
Rajma (cooked) 100g 8g 23g 1g 130
Soy chunks (cooked) 100g 15g 8g 1g 110
■ Carb Sources
Food Portion Protein Carbs Fat Calories
Oats (raw) 40g 5g 27g 3g 150
Brown rice (cooked) 100g 2.5g 23g 1g 110
White rice (cooked) 100g 2g 28g 0g 130
Whole wheat roti 40g 3g 18g 1g 100
Quinoa (cooked) 100g 4g 21g 2g 120
Sweet potato (boiled) 100g 2g 20g 0g 90
Banana 120g 1g 27g 0g 105
Apple 150g 0.5g 25g 0g 95
Papaya 100g 0.5g 11g 0g 45
■ Healthy Fat Sources
Food Portion Protein Carbs Fat Calories
Almonds 10 pcs (12g) 3g 4g 7g 90
Walnuts 5 halves (15g) 3g 3g 14g 140
Peanuts 30g 8g 6g 14g 160
Chia seeds 20g 4g 12g 7g 120
Flaxseeds 20g 4g 8g 9g 130
Food Portion Protein Carbs Fat Calories
Olive oil 1 tbsp (15ml) 0g 0g 14g 120
Ghee 1 tsp (5g) 0g 0g 5g 45
■ Low-Cal Veggies (20–30 kcal per 100g): Spinach, broccoli, beans, cucumber, zucchini, lettuce,
cabbage, capsicum, tomato, carrot, beetroot.
End of Document
211
