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Your Protein &
Diet Guide

Protein tracker · AI food analyzer · Meal builder · Weight gain & loss guide — all in one place!

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🥩 Protein Food Guide

Click any food card to add it to your Meal Builder

🔍
👆 Click a card to add it to your Meal Builder
😕 No food found. Try a different name.

⚡ Daily Protein Calculator

Enter your weight and lifestyle to get your daily protein target

🌿 Enter Your Details

BMI Score
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—
Under Normal Over Obese
Minimum
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Daily minimum
🎯 Target
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Ideal daily goal
Maximum
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For athletes
Meal Builder Progress0g / 0g
⏰ Meal Timing Plan
🍽️ Top Food Suggestions
ℹ️
Remember: A normal person needs 0.8g × body weight (kg) per day. Gym-goers need 1.6–2.2g × body weight. These are approximate values.

🥗 Meal Builder

Add foods from the Protein Foods tab, adjust grams — protein auto-calculates

🌿 Today's Meal

Select foods from the Protein Foods tab → they appear here

🍽️
No foods added yet
Go to Protein Foods tab and click any card!

🤖 AI Food Analyzer

Upload a photo of any food — AI will analyze protein, calories, vitamins, health rating, and much more!

📸
Drop your food photo here
or click anywhere to browse from your device
JPG PNG WEBP 📱 Camera photos work too!
Food Preview
AI is analyzing your food...
Detecting nutrients, calories, protein, health score & more
⚠️

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📈 Weight Gain Guide

Want to gain weight? Here's what to eat and what to avoid

✅

Foods to Eat

Best foods for weight gain
🍚 Carbs & Calorie Dense
🍚 White Rice🫓 Roti / Paratha 🥔 Potatoes🍌 Banana 🌽 Sweet Corn🍞 Whole Grain Bread
💪 High Protein
🐔 Chicken🥚 Eggs 🧀 Paneer / Cheese🥛 Full Fat Milk 🫘 Soya Chunks🥩 Red Meat
🥜 Healthy Fats
🥜 Peanut Butter🌰 Almonds 🧈 Desi Ghee🥥 Coconut 🫒 Olive Oil
💡 Tip: Eat 5–6 small meals per day. A glass of full-fat milk + peanut butter before bed significantly boosts weight gain.
⚠️

Limit These Foods

These can slow down weight gain
❌ Avoid
🥗 Only salads☕ Excessive Coffee 🥤 Diet Drinks⏰ Skipping Meals
⚠️ Limit
🥦 Only Vegetables 💧 Water before meals 🏃 Excessive Cardio
📅 Sample Daily Plan
🌅 Morning: 4 eggs + 2 rotis + 1 glass milk
☀️ Lunch: Chicken + rice + yogurt
🌙 Dinner: Lentils + roti + paneer
🌜 Before bed: Milk + peanut butter
💡 Tip: Stay in a calorie surplus — eat 300–500 kcal above your TDEE. Do compound exercises (squat, deadlift).
🌿
Green Village Tip: Pure desi ghee, organic honey, and farm-fresh eggs are excellent for healthy weight gain. Available at GreenVillage.pk!

📋 Weight Gain Planner — وزن بڑھانے کا منصوبہ

🌿 Enter Your Details

📅 Weekly Phase Plan — ہفتہ وار منصوبہ
🍽️ Daily Meal Schedule — روزانہ کھانے کا شیڈول
🏋️ Exercise Plan — ورزش کا منصوبہ

📉 Weight Loss Guide

Want to lose weight? Follow this complete guide

✅

Foods to Eat

Best choices for weight loss
🥗 Low Calorie High Fiber
🥦 Broccoli🥬 Cabbage 🥒 Cucumber🍅 Tomatoes 🥕 Carrots🌿 Spinach 🍋 Lemon Water
💪 Lean Protein (Essential!)
🐔 Boiled Chicken🥚 Egg Whites 🐟 Fish🫙 Greek Yogurt 🫘 Moong Dal🌾 Oats
🍎 Fruits (Right timing)
🍎 Apple🍓 Strawberry 🍈 Watermelon🫐 Berries
💡 Tip: Drink 2 glasses of warm water first thing in the morning. Drink water 20 minutes before each meal to reduce hunger.
🚫

Foods to Avoid

Biggest obstacles in weight loss
❌ Strictly Avoid
🍟 Chips & Fries🍔 Burger / Pizza 🥤 Fizzy Drinks🍰 Sweets / Cake 🍫 Chocolate🧃 Packaged Juice 🍞 White Bread🍚 Excess Rice 🧁 Biscuits🍦 Ice Cream
⚠️ Eat Very Little
🧈 Butter / Ghee🍌 Banana 🥔 Potatoes🍯 Sugar / Honey
📅 Sample Daily Routine
🌅 Morning: Warm water + lemon + 2 egg whites + oats
☀️ Lunch: Boiled chicken + salad + 1 roti
🌇 Evening: Fruits or Greek yogurt
🌙 Dinner: Lentil soup + vegetables (no rice)
💧 Daily: 8–10 glasses of water
💡 Golden Rule: Stay in a calorie deficit. No food after 8pm. Do 30–45 min walk or exercise daily. Sleep 7–8 hours.
🌿
Green Village Tip: Pure organic honey in warm water every morning boosts metabolism. Natural spices like turmeric and cumin support weight loss. Available at GreenVillage.pk

🥗 Diet Calculator — ڈائیٹ کیلکولیٹر

🌿 Your Details

BMR
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Base Metabolic Rate
بنیادی کیلوریز
TDEE
—
Total Daily Calories
کل روزانہ کیلوریز
TARGET
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Your Goal Calories
آپ کا ہدف
⚖️ Daily Macros — روزانہ غذائی اجزاء
💪
—
Protein
پروٹین
🍞
—
Carbs
کاربوہائیڈریٹ
🫧
—
Fats
چکنائی
💧
—
Water/Day
پانی روزانہ
🍽️ Sample Meal Plan — نمونہ کھانے کا منصوبہ
💡 Diet Tips — غذائی مشورے
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