high glycemic index foods.

What does this thread have to do with BBing/training?

It's alright to take peanut butter but opt for the low fat ones. And did you mean chicken breast instead of thigh?

As for what you mean - I think I get it but hard to give an explanation as how much one should take. Seriously speaking, 1 scoop of ice cream is harmless if you only take it one a month?

panda-man gave a good site: myfitnesspal.com to keep track of your daily food intake and how much calories it contains/ you consumed.

Roti canai is a big no-no. You can substitute it with naan or chapati. According to the site (above) - all based on 1 serving (items subject to accuracy):

1 pc roti canai = 409 calories
1 pc chapati = 110 calories
1 pc naan (est 70g) = 182 calories
1/2 cup tandoori chicken breast stripes = 120 calories
Nestle Milo hot drink = 305 calories
Home made instand white coffee = 42 calories (?)
Milk - Chocolate beverage, hot cocoa = 193 calories
Nescafe (100gm) = 63 calories

1 serving (401g) of mee maggie goreng (mamak) = 312 calories
1 serving of nasi lemak (biasa) = 579 calories

KFC OR chicken breast w/o skin/ breading (1pc abt 108gm) = 140 calories
KFC OR drumstick (1pc abt 59gm) = 130 calories
KFC OR wing (1pc abt 47gm) = 130 calories
KFC Zinger burger = 481 calories

KFC mashed potatoes = 130 calories
KFC Coleslaw (130gm) = 180 calories
KFC potato wedges (102gm) = 260 calories
KFC Fries = 257 calories

and some from our other fav fastfood chain: Mc D

Small fries = 230 calories
Medium fries = 380 calories
Large fries = 500 calories
Hash brown = 136 calories

Medium coke = 210 calories
Large coke = 310 calories
Hot fudge sundae = 330 calories

Qtr pounder with cheese = 510 calories
Big Mac (1/2 burger) = 270 calories
Cheeseburger = 300 calories
Mc Chicken = 360 calories
4 pcs nugget = 190 calories
Porridge (small) = 164 calories

Others:

Char kuey teow (1 plate of 384gm) = 744 calories
Chinese fried rice (1 cup) = 363 calories
Home made spaghetti (1.5 cups) + meat sauce = 312 calories
Chinese chow mein (fried noodles) 1 cup = 237 calories
Claypot chicken rice (1 bowl) = 435 calories
Domino's thin crust cheese pizza - medium (1 slice) = 139 calories
Pizza Hut large pepperoni pizza (1 slice) = 340 calories
Pizza Hut breadstick (1pc) = 140 calories
Maggi instant noodles: Curry (1 pkt) = 298 calories
335ml Coke = 140 calories
Heinz - Baked Beans (1/2 can) = 73 calories
Home made chicken curry (1 cup) = 250 calories
Thai green curry chicken (200gm) = 292 calories
Curry chicken with steamed rice (1 cup) = 550 calories
Grilled sirloin steak (6 oz) = 235 calories
Ribeye steak (3 oz) = 260 calories
Ice creams:

Wall's cornetto (classico) = 180 calories
Wall's cornetto (strawberry) = 175 calories
Wall's Magnum (1 bar) = 264 calories
1/2 cup vanilla ice cream = 145 calories
1/2 cup chocolate ice cream = 125 calories
1/2 cup vanilla ice cream (rich) = 266 calories
Baskin Robbins cookies & cream (1 scoop) = 170 calories
Baskin Robbins mint choc chip (1 scoop) = 270 calories
Haagen Dazs vanilla ice cream (1/2 cup) = 270 calories
Haagen Dazs chocolate ice cream (1/2 cup) = 260 calories
Ben & Jerry's peanut butter cup (1/2 cup) = 340 calories

Snacks (1 each):

Dunkin donuts (glazed donut) = 220 calories
Krispy Kreme Ori glazed donut = 190 calories
Lotus seed pau = 170 calories
Butter croissant (medium) = 231 calories
Starbuck's butter croissant = 290 calories
Homemade tuna sandwich with mayo = 275 calories
Ham & cheese sandwich (white bread) = 440 calories
Subway turkey sandwich (6 inches), white bread = 280 calories
Peanut butter & jelly sandwich = 180 calories

Oreo sandwich cookies (3 cookies) = 160 calories
Plain/ buttermilk biscuits (baked) = 364 calories
Jacob's low salt hi-fibre (26gm) = 115 calories
Jacob's cream cracker (1 pc) = 35 calories
Arnott's - Tim Tam (1pc) = 97 calories
Arnott's - Tim Tam (Double Coat) 1pc = 114 calories

Rojak buah (250gm) = 150 calories
Local rojak (mamak - 315gm) = 559 calories
Vietnamese spring rolls (2 pcs) = 84 calories
Siu Mai (1 dumpling) = 58 calories
Fried gyoza (1pc) = 184 calories

Peanuts - All types, dry-roasted, with salt (100gm) = 585 calories
Medium banana (abt 7" long) = 105 calories
Chocolate cake with choc frosting (1 slice) =  235 calories
Cheese cake (1 slice) = 630 calories
Sponge cake (1 slice) = 110 calories
Blackforest (1 slice) = 479 calories
Blueberry muffin (med) = 313 calories
Starbuck's blueberry muffin = 380 calories

Chips (based on per serving):

Twisties - cheese (45gm) = 223 calories
Twisties - chicken (50gm) = 260 calories
Twisties - Chipster Flaming BBQ (20gm) = 110 calories
Lurve Multigrain chips Hot 'n' Spicy (23gm) = 102 calories
Smith's - Classic Crinkle Cut Chicken Chips (100gm) = 498 calories
Smith's - Thin Cut Sour Cream & Onion Chips (27gm) = 135 calories
Pringles sour cream (16 crisps) = 150 calories
Pringles barbeque (15 chips) = 150 calories
Taco bell nachos & cheese (1 bag) = 330 calories
Mamee monster noodle snack (25gm) = 122 calories

I compiled a little of what we usually eat. As I generate the calories, I got more and more obsessed into checking thus the long list.

For example, if you have sedentary worklife - then in myfitnesspal their estimation is that you should not consume over 1,200 calories per day (if you are on a diet). Different people will have different calories requirement (also based on diff purpose eg. diet, maintain, increase weight etc).

myremi also provide a good site: calorieking where you can also check for calories.