The Indian Calorie Cheat Sheet — Calories & Macros for 200+ Indian Foods

You count calories for your planned meals. But what about everything else? The dal at your mom's house. The paneer at a restaurant. The samosa at the office party. The mithai during Diwali. The chai you drink three times a day. This cheat sheet gives you the calories and macros for 200+ Indian foods you eat every single day — at home, outside, and everywhere in between. No app needed. No googling "calories in rajma." Just open this PDF on your phone, find the food, see the number. Done. WHAT'S INSIDE: Everyday Home Cooking — 120+ foods Every dal, sabzi, roti, rice dish, and breakfast item with exact calories per katori, per roti, per plate. Moong dal tadka? 140 cal per katori. Aloo paratha with ghee? 310 cal. Plain roti without ghee? Just 90 cal. You'll finally know what your daily meals actually cost in calories. Paneer — The Full Truth Palak paneer homemade light: 280 cal. Palak paneer restaurant: 380 cal. Paneer butter masala restaurant: 450 cal. Same dish, 170 calorie difference based on where and how it's made. This section alone will change how you order food forever. Street Food & Chaat — 15+ items ranked Pani puri (6 puris): 180 cal. Bhel puri: 220 cal. Pav bhaji: 480 cal. Chole bhature: 550 cal. Know before you eat. Enjoy without guilt — or at least with full awareness. Indian Sweets — Every Mithai Counted Kaju katli (1 piece): 100 cal. Rasgulla: 140 cal. Gulab jamun: 300 cal. During festival season, this page is your best friend. Pick the 100-cal barfi over the 300-cal gulab jamun — same happiness, one-third the calories. Drinks — The Hidden Calorie Trap 3 cups of chai with 2 tsp sugar each = 840 calories per WEEK from sugar alone. That's almost an entire day of food — just from chai. This section shows you every drink from nimbu paani (30 cal) to sweet lassi (180 cal) to Coca-Cola (140 cal per can). Restaurant Ordering Guide — What to Order vs What to Avoid North Indian, South Indian, Chinese, and fast food — each with a "Order This / Not That" comparison table. Dal tadka + tandoori roti: 270 cal. Dal makhani + butter naan: 570 cal. Same type of meal, 300 calories saved. Printed on one page so you can check it in the car before walking into the restaurant. The Oil & Sugar Audit The most eye-opening page in the entire cheat sheet. Most Indian kitchens use 820 hidden calories per day in unmeasured oil and sugar. "Thoda sa tel" is not 1 teaspoon — it's usually 4-5 teaspoons. This page shows you exactly where the invisible calories hide and how one simple habit (measuring oil with a teaspoon) saves 200-400 calories per day. EVERYTHING IS COLOR-CODED: 🟢 Green (under 200 cal): Go ahead. Eat freely. 🟡 Yellow (200-400 cal): Eat mindfully. Portion matters. 🔴 Red (400+ cal): Occasional treat. Not a daily staple. One glance tells you whether a food fits your day — no math required. THIS CHEAT SHEET NEVER EXPIRES. Your 14-day meal plan ends on Day 14. This cheat sheet stays useful forever. Every time you eat out, attend a wedding, celebrate a festival, or cook without a recipe — you'll check this PDF. It's the one product you'll keep on your phone permanently. WHAT YOU GET: ✓ 22-page beautifully designed PDF ✓ 200+ Indian foods with calories, protein, carbs & fat ✓ Standard Indian serving sizes (katori, roti, cup, plate — no confusing grams) ✓ Restaurant ordering guide for 4 restaurant types ✓ Street food calorie rankings ✓ Complete Indian mithai calorie chart ✓ Oil & sugar hidden calorie audit ✓ Green / Yellow / Red color coding for instant decisions ✓ Instant digital download — open on your phone right now ₹199 for a lifetime reference. Less than ₹1 per food item. Nutritionist consultations cost ₹1,500+. Calorie tracking apps charge ₹500/month. This cheat sheet costs ₹199 once — and covers every Indian food you'll ever eat. Instant digital download. PDF delivered to your email within 2 minutes of purchase.