Your cart is currently empty!
Menu
Homemade Delights, Delivered Fresh
Delivering Homemade Flavor to Your Workplace.
You can choose one of our convenient Meal Plan A or B (first week 10% off) Message us to Subscribe
Or you can Click here to design your own meal plan ‘C’
Following Nutrition Chart (Per 100g) might help you to customize your meal plan.
DAIRY & CHEESE/100g
|
Ingredient |
State |
Calories (kcal) |
Protein (g) |
Carbs (g) |
Fats (g) |
Fiber (g) |
|
Mozzarella cheese |
Raw |
280 |
22 |
2 |
20 |
0 |
|
Cheddar cheese |
Raw |
402 |
25 |
1.3 |
33 |
0 |
|
Parmesan cheese |
Raw |
431 |
38 |
4.1 |
29 |
0 |
|
Whole cow milk |
Raw |
61 |
3.2 |
4.8 |
3.3 |
0 |
|
Butter |
Raw |
717 |
0.6 |
0.1 |
81 |
0 |
- MEATS & POULTRY/100g
|
Ingredient |
State |
Calories (kcal) |
Protein (g) |
Carbs (g) |
Fats (g) |
Fiber (g) |
|
Chicken (breast) |
Raw |
165 |
31 |
0 |
3.6 |
0 |
|
Chicken (breast) |
Cooked |
195 |
36 |
0 |
4.3 |
0 |
|
Beef (lean) |
Raw |
250 |
26 |
0 |
15 |
0 |
|
Beef (lean) |
Cooked |
270 |
28 |
0 |
17 |
0 |
|
Turkey (breast) |
Raw |
135 |
30 |
0 |
1.7 |
0 |
|
Lamb |
Cooked |
294 |
25 |
0 |
21 |
0 |
|
Bacon |
Cooked |
541 |
37 |
1.4 |
42 |
0 |
|
Pepperoni |
Cooked |
494 |
19 |
1.3 |
45 |
0 |
- FISH & SEAFOOD/100g
|
Ingredient |
State |
Calories (kcal) |
Protein (g) |
Carbs (g) |
Fats (g) |
Fiber (g) |
|
Shrimp |
Raw |
99 |
24 |
0.2 |
0.3 |
0 |
|
Shrimp |
Cooked |
119 |
26 |
0.2 |
1.7 |
0 |
|
Basa fish |
Raw |
105 |
22 |
0 |
1.5 |
0 |
|
Basa fish |
Cooked |
125 |
25 |
0 |
2.8 |
0 |
- GRAINS & CARBS/100g
|
Ingredient |
State |
Calories (kcal) |
Protein (g) |
Carbs (g) |
Fats (g) |
Fiber (g) |
|
Wheat flour |
Raw |
364 |
10 |
76 |
1 |
3 |
|
Rice (white) |
Raw |
365 |
7 |
80 |
0.7 |
1.3 |
|
Rice (white) |
Cooked |
130 |
2.7 |
28 |
0.3 |
0.4 |
|
Lentils |
Cooked |
116 |
9 |
20 |
0.4 |
8 |
|
Kidney beans |
Cooked |
127 |
8.7 |
22 |
0.5 |
6.4 |
|
Chickpeas |
Cooked |
164 |
9 |
27 |
2.6 |
8 |
- VEGETABLES/100g
|
Ingredient |
State |
Calories (kcal) |
Protein (g) |
Carbs (g) |
Fats (g) |
Fiber (g) |
|
Spinach |
Raw |
23 |
3 |
3.8 |
0.4 |
2.4 |
|
Spinach |
Cooked |
41 |
5 |
6.8 |
0.6 |
4.3 |
|
Potatoes |
Raw |
77 |
2 |
17 |
0.1 |
2.2 |
|
Potatoes |
Cooked |
87 |
1.9 |
20 |
0.1 |
1.8 |
|
Broccoli |
Raw |
34 |
2.8 |
7 |
0.4 |
2.6 |
|
Broccoli |
Cooked |
55 |
3.7 |
11 |
0.6 |
5.1 |
|
Carrots |
Raw |
41 |
0.9 |
10 |
0.2 |
2.8 |
|
Carrots |
Cooked |
54 |
1.2 |
13 |
0.3 |
3.6 |
- FRUITS/100g
|
Ingredient |
State |
Calories (kcal) |
Protein (g) |
Carbs (g) |
Fats (g) |
Fiber (g) |
|
Apple |
Raw |
52 |
0.3 |
14 |
0.2 |
2.4 |
|
Pineapple |
Raw |
50 |
0.5 |
13 |
0.1 |
1.4 |
|
Mango |
Raw |
60 |
0.8 |
15 |
0.4 |
1.6 |
|
Blueberry |
Raw |
57 |
0.7 |
14 |
0.3 |
2.4 |
- OILS & SWEETENERS
|
Ingredient |
State |
Calories (kcal) |
Protein (g) |
Carbs (g) |
Fats (g) |
Fiber (g) |
|
Extra virgin olive oil |
Raw |
884 |
0 |
0 |
100 |
0 |
|
Brown sugar |
Raw |
380 |
0 |
98 |
0 |
0 |
|
Maple syrup |
Raw |
260 |
0 |
67 |
0.1 |
0 |
**Key Notes:**
– **Cooked vs. Raw**: Cooking can reduce water content, increasing calorie density (e.g., meats shrink but protein stays high).
– **Variance**: Values are averages; actual numbers may vary based on preparation (e.g., oil used in cooking).
– **High-Protein Picks**: Chicken, shrimp, lentils.
– **Low-Calorie Veggies**: Spinach, lettuce, cucumber.
*(Sources: USDA Food Data Central, Nutrition.)*
