Ingredient

Non veg Units Quantity

Whole Egg Units 1
mutton grams 100
Chicken breast Grams 100
Egg whites Count 1
Fish Grams 100
Salami count 15
Bacon count 1
prawns Grams 100

Dairy Units Quantity

milk grams 100
cheddar grams 100
paneer Grams 100
Boccocino grams 100
mascarpone grams 100
feta grams 100
cream cheese grams 100
Mozzarella Grams 100
Hung curd grams 100
Curd Grams 100

Staples, fillers, nuts etc Units Quantity

Rice grams 100
id idli grams 100
soya grams 100
pasta grams 100
Oats Grams 100
honey grams 100
Whey scoop 1
Coconut cream grams 100
coconut milk grams 100
Butter Grams 100
Sprouts grams 100
Tur dal grams 100
sabudana grams 100
Peanuts grams 100
Almonds count 5
Walnuts count 1
Flax Seed Tablespoon 1
lindt 90 grams 100
Cocoa Grams 100
Coconut grams 100
peanut butter grams 32
rusk count 1

Vegetables & fruit Units Quantity

lettuce grams 100
iceberg lettuce grams 100
spinach grams 100
zucchini grams 100
doodhi grams 100
cabbage grams 100
cauliflower grams 100
broccoli grams 100
baigan grams 100
tinda grams 100
tomato grams 100
cucumber grams 100
Green Leafy Veggies Grams 100
Avocado grams 100
banana grams 100
melon grams 100
Orange pieces 1
Potatoes Grams 100
Fats Units Quantity
ghee tablespoon 1
Olive Oil Tablespoon 1
Cream Grams 100

Recipes Units Quantity

oats banana muffin pieces 1

Flours Units Quantity

coconut flour grams 100
flax seed flour grams 100
Desiccated coconut Grams 100
Almond meal grams 100
 Carbohydrates Proteins Fats 1
TOTAL CARBS FIBER NET CARBS 2
3
4
0.6 0 0.6 6 2.5 5
0 25 25
0 0 0 31 3
0.2 0 0.2 3.6 0.2
0.0 20.2 2.4
5.5 14 25
0 1.4 4.5
1.0 19.0 1.0

4.8 3.2 3.3

1 24 32
1.2 18 21
0 19.5 19
0 0 0 2 40
2 6 10
4 6 34
1 0 1 19 19
4 9 5
3.4 0 4.7 3.5 3.3

78.7 7.0 0.7

26.3 5.5 1.6
32.18 3.75 28.43 54 0
65 6.7 1.6
67 10 57 16 6
82 0 0
 3 0 3 24 1.5
4 2 2 1 21.111111
1 0.8 11.5
0 0 0 0.5 80
2.1 4 0.7
58 2 56.0 22.0 2.0
85.5 0.5 85.0 0.2 0.2
16 8 8 26 49
1.5 0.5 1 1 3
0.2857143 0.6142857 2.5714286
2 1.9 0.1 1.3 3
30 13 17 10 53
54.3 33.2 21.1 20.7 11.9
12 7 5 3 27
8.0 7.0 15.0
8.0 1.0 1.3

3 2 1 1 0
3 1 2 1 0
3.6 2.2 1.4 2.9 0.4
3.1 1 2.1 1.2 0.3
3.5 0.5 3 0.6 0
5 2 3 1 0
5 3 2 2 0
7 2.6 4.4 2.8 0.4
6 3 3 1 0.2
5.6 0 5.6 0.5 0.2
3.9 1.2 2.7 0.9 0.2
3.6 0.5 3.1 0.7 0.1
6 2.5 3.5 1.3 0.1
2 2 15
23 2.6 20.4 1.1 0.3
9 0.8 1.0 0.5 0.1
12.0 0.9 0.1
17 2.2 14.8 2 0.1
 0 0 12.7
0 0 0 0 13.5
3.2 0 3.2 2 25

26.8 19.6 10.1

57 36 21 14 14
29 27 2 18 42
24 16 8 7 65
6.1 3.5 19 21 51
INSTRUCTIONS
This sheet is organized to help you create a database of nutritional information of the foods / ingredients you use in your kitch
All cells on this sheet are freely editable
Carbs --> Total carbs - Fiber - NET CARBS. Net carbs are used for calculations in the other 2 sheets, and hence most important.
While entering nutrition data, please ensure 'Net carbs', 'Protein', 'Fats' columns are always populated. If the value i
Empty cells have been provided to add more ingredients.
Insert rows to add even more data. DO NOT add any rows below the red row
edients you use in your kitchen in order to help you plan your structured meals. You can get this information from www.indianfoodfacts.in

and hence most important.

ys populated. If the value is '0', please enter '0'
from www.indianfoodfacts.in or by googling the ingredient
PERSON 1 Calories C P F
Target Macros 1700 21 149 113
Actual Macros 936 10.1 71 68
Meal 1 QUANTITY UNIT
Butter 10 Grams 0 0.05 8
whole egg 3 Units 1.8 18 7.5
Whey scoop 0 0 0
Mozzarella Grams 0 0 0
egg whites Count 0 0 0
cabbage grams 0 0 0
bacon count 0 0 0
potatoes Grams 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Meal 2 QUANTITY
chicken breast 100 Grams 0 31 3
salami count 0 0 0
Prawns Grams 0 0 0
hung curd grams 0 0 0
olive oil Tablespoo 0 0 0
butter Grams 0 0 0
Mozzarella 20 Grams 0.2 3.8 3.8
lettuce 150 grams 1.5 1.5 0
cream Grams 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Meal 3
whole egg Units 0 0 0
almonds count 0 0 0
butter Grams 0 0 0
sabudana grams 0 0 0
potatoes Grams 0 0 0
olive oil Tablespoo 0 0 0
cream 30 Grams 0.96 0.6 7.5
0 0 0 0
 0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Meal 4
mutton 3 grams 0 0.75 0.75
chicken breast Grams 0 0 0
olive oil Tablespoo 0 0 0
Fish Grams 0 0 0
paneer Grams 0 0 0
Mozzarella Grams 0 0 0
Whole egg Units 0 0 0
egg whites Count 0 0 0
cauliflower 125 grams 2.5 2.5 0
tur dal grams 0 0 0
butter 30 Grams 0 0.15 24
cream Grams 0 0 0
cocoa Grams 0 0 0
whey 0.5 scoop 1.5 12 0.75
cream 50 Grams 1.6 1 12.5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
PERSON 2 Calories C P F INSTRUCTIONS
Target Macros 2200 28 193 147 1
Actual Macros 2042 15 175 142 2
Meal 1 QUANTITY UNIT 3
Butter 10 Grams 0 0.05 8 4
whole egg 3 Units 1.8 18 7.5 5
Whey 1 scoop 3 24 1.5 6
Mozzarella 50 Grams 0.5 9.5 9.5 7
egg whites 3 Count 0.6 10.8 0.6 8
cabbage grams 0 0 0 9
bacon count 0 0 0
potatoes Grams 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Meal 2
paneer 150 Grams 0 46.5 4.5
salami count 0 0 0
Prawns Grams 0 0 0
hung curd grams 0 0 0
olive oil Tablespoon 0 0 0
butter Grams 0 0 0
Mozzarella 20 Grams 0.2 3.8 3.8
lettuce 150 grams 1.5 1.5 0
cream Grams 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Meal 3
whole egg Units 0 0 0
almonds count 0 0 0
butter Grams 0 0 0
sabudana grams 0 0 0
potatoes Grams 0 0 0
olive oil Tablespoon 0 0 0
cream 80 Grams 2.56 1.6 20
0 0 0 0
 0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Meal 4
mutton 200 grams 0 50 50
chicken breast Grams 0 0 0
olive oil Tablespoon 0 0 0
Fish Grams 0 0 0
paneer Grams 0 0 0
Mozzarella Grams 0 0 0
Whole egg Units 0 0 0
egg whites Count 0 0 0
cauliflower 125 grams 2.5 2.5 0
tur dal grams 0 0 0
butter 30 Grams 0 0.15 24
cream Grams 0 0 0
cocoa Grams 0 0 0
whey 0.25 scoop 0.75 6 0.375
cream 50 Grams 1.6 1 12.5
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
INSTRUCTIONS
This sheet is organized to help you plan for 4 meals in a day. If you have less than 4 meals, just leave a section blank
This sheet is designed to help you plan for 2 people simultaneously. Both the tables are independent of each other.
Begin by adding the target macros and calories in row 2, in the cells marked orange
You can add ingredients of your meals in the columns marked 'MEAL', and input how much you are planning to eat o
ENTER THE FOOD / INGREDIENT NAME EXACTLY as spelt in the sheet 'Ingredients'. Any difference in spelling, howev
Enter food data only in the 4 columns colored in yellow (Col A & B; I & J). The formulae will input data in the other c
You can freely change the data in the cells marked in yellow. Please do not change other cells
Carbs on this sheet are NET CARBS (i.e. Total Carbs - Dietary fiber)
Empty cells have been provided to add more ingredients.
Insert rows to add even more ingredients. DO NOT add any rows below the red row
 leave a section blank. If you have more than 4 meals, you can either combine the contents of more than one meals into one se
endent of each other.

u are planning to eat of it in 'QUANTITY' (4 columns colored in yellow (Col A & B; I & J). The unit of measurement will automatic
nce in spelling, however minor will lead to an error
put data in the other columns - do not make changes there. If you want to change macros, do so in the associated columns in th
f more than one meals into one section OR insert rows and copy any section into those.

nit of measurement will automatically show in the column marked 'UNIT'

so in the associated columns in the sheet 'Ingredients'. If you want to add an ingredient not currently in the database, do so in
urrently in the database, do so in the sheet 'Ingredients', by following the instructions
oats banana muffin
Ingredient Quantity Unit CARBS PROTEIN
oats 300 Grams 171.0 48.0
honey 100 grams 82.0 0.0
whey 6 scoop 18.0 144.0
peanut butter 200 grams 50.0 43.8
almonds 30 count 0.0 0.0
0 0.0 0.0
0 0.0 0.0
0 0.0 0.0
0 0.0 0.0
0 0.0 0.0
RECIPE TOTAL 321 236

No. of servngs per batch 12

Per Unit 26.75 19.65

INSTRUCTIONS
1 This sheet is organized to help you calculate macros for a recipe
2 You can add ingredients of your recipe in the columns marked 'INGREDIENT'
3 ENTER THE FOOD / INGREDIENT NAME EXACTLY as spelt in the sheet 'Ingred
4 Enter food data only in the 2 columns colored in yellow (Col B & C). The form
5 You can freely change the data in the cells marked in yellow. Please do not c
6 Carbs on this sheet are NET CARBS (i.e. Total Carbs - Dietary fiber)
9 Copy the numbers in the cells colored blue in the appropriate columns in the
8 You can copy this sheet to calculate the macros for more than one recipe by
Right click on the sheet name
Click on 'move or copy'
Click on 'Create a copy' & select 'Move to end'
Click 'OK
 FAT
18.0
0.0
9.0
93.8
0.0
0.0
0.0
0.0
0.0
0.0
121

10.06 <-- Copy these to the sheet 'Ingredients'

te macros for a recipe

he columns marked 'INGREDIENT', and input how much you are planning to eat of it in 'QUANTITY' (2 columns colored in yellow
ACTLY as spelt in the sheet 'Ingredients'. Any difference in spelling, however minor will lead to an error
red in yellow (Col B & C). The formulae will input data in the other columns - do not make changes there. If you want to change
marked in yellow. Please do not change other cells
tal Carbs - Dietary fiber)
e in the appropriate columns in the sheet 'Ingredients'
acros for more than one recipe by

ect 'Move to end'

2 columns colored in yellow (Col B & C). The unit of measurement will automatically show in the column marked 'UNIT'

here. If you want to change macros, do so in the associated columns in the sheet 'Ingredients'. If you want to add an ingredient
the column marked 'UNIT'

'. If you want to add an ingredient not currently in the database, do so in the sheet 'Ingredients', by following the instructions
ts', by following the instructions