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ULak Micros

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ULak Micros

Calories count. Micros matter.

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Friday, 17 OctoberToday
Energy
1,420/1,730 kcal
Protein
41/49 g
Micros met
26/40

Running low today

  • Iron9.8 / 29 mg
  • Vitamin B₁₂0.4 / 2.2 µg
  • Calcium610 / 1,000 mg

Tonight

Add thotakura pappu at dinner

+7.1 mg iron · +393 mg calcium

FridayDiary

Breakfast · 615 kcal

Pesarattu ×2

Allam pachadi

Folate 44% · Zinc 26% · Iron 22%

Lunch · 556 kcal

Annam

Palakura pappu

Perugu

Folate 75% · Vitamin C 56%

Add dinner

Diet plans

Your own food. Every nutrient, planned.

From ₹499.3 Reviewed by a dietitian from ₹1,599.

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Your weekTuesday
Meets 41 of 44
  • Breakfastపాలకూర పెసరట్టు · అల్లం పచ్చడిPalakura pesarattu, allam pachadi355 kcal
  • Lunchఅన్నం · తోటకూర పప్పు · పెరుగుAnnam, thotakura pappu, perugu562 kcal
  • Snackజామకాయ ముక్కలు · పల్లీలుGuava pieces with peanuts113 kcal
  • Dinnerరాగి సంగటి · ఉలవచారుRagi sangati, ulava charu366 kcal

ULak Micros Pro

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Clients / Plans / Week 1Send on WhatsApp
Energy
1,494/1,466 kcal
Protein
58/55 g
Targets met
41/44

Nutrients to work on

  • Vitamin DNot reachable from food
  • Vitamin B₁₂Not reachable from food
  • Riboflavin (B₂)Close
  • SodiumUnder 2,000 mg

Web Tracker

Check a meal. No sign-up.

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615kcal
29.7g protein

Share of your day’s target, from this meal

  • Folate44%
  • Iron22%
  • Vitamin B₁₂0%

Answers

Straight answers about food and health.

Read answersBrowse topics
  • DeficienciesWhich Indian vegetarian foods are highest in iron?Reviewed by a registered dietitian
  • DiabetesIs ragi good for people with diabetes?Reviewed by a registered dietitian
  • ProteinHow much protein does a 60 kg woman need?Reviewed by a registered dietitian

The science

44 nutrient targets. Every one checked.2

See the methodsSources
  • kcal
  • Pro
  • Carb
  • Fat
  • Fib
  • A
  • B₁
  • B₂
  • B₃
  • B₅
  • B₆
  • B₇
  • B₉
  • B₁₂
  • C
  • D
  • E
  • K₁
  • Fe
  • Ca
  • Zn
  • Mg
  • K
  • Na
  • P
  • Se
  • Cu
  • Mn
  • Cr
  • Mo
  • Leu
  • Ile
  • Val
  • Lys
  • Met
  • Phe
  • Thr
  • Trp
  • His
  • SFA
  • MUFA
  • PUFA
  • ω-6
  • ω-3
  • Energy and macros 5
  • Vitamins 13
  • Minerals 12
  • Amino acids 9
  • Fats 5

Targets: ICMR-NIN 2020 · Foods: IFCT 2017 · Guidelines: DGI 2024

Food library

449 dishes, down to the micro.

ExploreSearch a food
Pesarattu
పెసరట్టు · 1 serving
268kcal
13.9g protein
10.8g fibre
  • Magnesium 27%
  • Folate 20%
  • Iron 9%