Eat Smart.Train Better.Feel Amazing.
Practical lists for Cutting and Bulking with quick insights. Keep portions and goals in mind and enjoy the process.
Calorie and macro values are approximations per 100 g (unless noted) and can vary by brand and preparation. Use these lists to plan Cutting (fat‑loss) or Bulking (muscle‑gain) phases. Always account for your total daily energy needs and preferences.
Cutting Foods
Chicken breast (skinless)
165 kcal
- Protein
- 31 g
- Carbs
- 0 g
- Fat
- 3.6 g
Lean, high-quality protein ideal for fat-loss phases.
Egg whites
52 kcal
- Protein
- 11 g
- Carbs
- 0.7 g
- Fat
- 0.2 g
Pure protein with minimal calories and fat.
Greek yogurt (non‑fat)
59 kcal
- Protein
- 10 g
- Carbs
- 3.6 g
- Fat
- 0.4 g
Creamy, gut-friendly protein source.
Paneer (low‑fat)
230 kcal
- Protein
- 23 g
- Carbs
- 4 g
- Fat
- 13 g
Indian staple with solid protein and reduced fat.
Bulking Foods
Whole eggs
155 kcal
- Protein
- 13 g
- Carbs
- 1.1 g
- Fat
- 11 g
Dense protein + fats for easy calories.
Paneer (regular)
296 kcal
- Protein
- 18 g
- Carbs
- 4 g
- Fat
- 22 g
Great for high-protein Indian meals.
Peanut butter (natural)
588 kcal
- Protein
- 25 g
- Carbs
- 20 g
- Fat
- 50 g
Tasty calorie booster; pair with fruit.
Almonds
579 kcal
- Protein
- 21 g
- Carbs
- 22 g
- Fat
- 50 g
Healthy fats and vitamin E.