This list breaks down your PROTEIN CARBS FATS FRUITS AND VEG into their respective macros based on portion sizes to make things easier for you to make decisions on the fly. To make this guide work for you I'd highly suggest choosing 3-5 food sources from each of the following categories to make yourself a grocery list.
Proteins:
Chicken breast (skinless, boneless): 31g protein, 0g carbs, 3.6g fat per 100g serving
Whey protein isolate: 25g protein, 0g carbs, 0g fat per 30g serving
Greek yogurt (plain, nonfat): 10g protein, 4g carbs, 0g fat per 100g serving
Tuna (canned in water): 23g protein, 0g carbs, 1g fat per 100g serving
Salmon fillet steak: 20g protein, 0g carbs, 13g fat per 100g serving
Turkey breast (skinless, boneless): 29g protein, 0g carbs, 1g fat per 100g serving
Cottage cheese (nonfat): 11g protein, 3g carbs, 0.4g fat per 100g serving
Beef burger with lean beef: 20g protein, 0g carbs, 12g fat per 100g serving
Sirloin steak: 23g protein, 0g carbs, 7g fat per 100g serving
Cod (cooked): 20g protein, 0g carbs, 0.7g fat per 100g serving
Turkey bacon: 17g protein, 2g carbs, 6g fat per 100g serving
Egg whites: 11g protein, 0.7g carbs, 0.2g fat per 100g serving
Pork tenderloin: 22g protein, 0g carbs, 3g fat per 100g serving
Shrimp (cooked): 24g protein, 1g carbs, 0.3g fat per 100g serving
Regular eggs (large, 50g): Calories: 72 kcal, Protein: 6.3g, Fat: 4.8g, Carbohydrates: 0.4g, Serving size: 1 large egg
Carbs:
Sweet potato (1 medium, 114g) - 27g carbs, 2g protein, 0g fat
Brown rice (1 cup cooked, 195g) - 45g carbs, 5g protein, 2g fat
Quinoa (1 cup cooked, 185g) - 39g carbs, 8g protein, 4g fat
Oatmeal (1 cup cooked, 234g) - 27g carbs, 6g protein, 2.5g fat
White potato (1 medium, 173g) - 37g carbs, 4g protein, 0g fat
Whole wheat bread (1 slice, 28g) - 12g carbs, 2g protein, 1g fat
Whole wheat pasta (1 cup cooked, 140g) - 37g carbs, 7g protein, 1g fat
Cream of wheat (cooked, 245g): Calories: 133 kcal, Protein: 3.5g, Fat: 0.5g, Carbohydrates: 28.5g, Fiber: 1.3g, Serving size: 1 cup (245g)
Bagel (plain, 104g): Calories: 289 kcal, Protein: 10g, Fat: 1.5g, Carbohydrates: 58g, Fiber: 2g, Serving size: 1 medium bagel (104g)
Granola (homemade, 60g): Calories: 282 kcal, Protein: 8g, Fat: 17g, Carbohydrates: 26g, Fiber: 4g, Serving size: 1/2 cup (60g)
White rice (cooked, 158g): Calories: 205 kcal, Protein: 4.2g, Fat: 0.4g, Carbohydrates: 44.5g, Fiber: 0.6g, Serving size: 1 cup (158g)
Honey (1 tablespoon, 21g) - 17g carbs, 0g protein, 0g fat
Maple syrup (1 tablespoon, 20g) - 13g carbs, 0g protein, 0g fat
Popcorn (popped, 28g): Calories: 106 kcal, Protein: 3g, Carbs: 22g, Fat: 2g, Fiber: 3g, Serving size: 3 cups (28g)
Cereal 1 cup (29g - 64g), Calories: 100 - 200 kcal, Protein: 2 - 5g, Carbohydrates: 10 - 30g, Fat: 0.5 - 2g,
Fats:
Olive Oil (1 tablespoon) - 14g fat, 120 calories
Coconut Oil (1 tablespoon) - 14g fat, 120 calories
Avocado (1 medium) - 23g fat, 250 calories
Almonds (1 ounce) - 14g fat, 160 calories
Walnuts (1 ounce) - 18g fat, 190 calories
Cashews (1 ounce) - 12g fat, 160 calories
Peanut Butter (2 tablespoons) - 16g fat, 190 calories
Almond Butter (2 tablespoons) - 18g fat, 190 calories
Flaxseeds (1 tablespoon) - 4g fat, 40 calories
Chia Seeds (1 tablespoon) - 5g fat, 60 calories
Sesame Oil (1 tablespoon) - 14g fat, 120 calories
Butter (1 tablespoon) - 11g fat, 100 calories
Ghee (1 tablespoon) - 14g fat, 120 calories
Heavy Cream (1 tablespoon) - 5g fat, 50 calories
Cheese (1 ounce) - 9g fat, 110 calories
Vegetables:
Spinach: 1 cup (30g) - 0.4g protein, 0.1g fat, 1g carbs (0.7g fiber)
Kale: 1 cup (16g) - 0.9g protein, 0.9g fat, 6.7g carbs (2.6g fiber)
Broccoli: 1 cup (91g) - 2.6g protein, 0.3g fat, 6g carbs (2.4g fiber)
Cauliflower: 1 cup (100g) - 2g protein, 0.3g fat, 5g carbs (2g fiber)
Brussels sprouts: 1 cup (88g) - 3g protein, 0.3g fat, 6g carbs (3g fiber)
Asparagus: 1 cup (134g) - 2.9g protein, 0.2g fat, 5.2g carbs (2.8g fiber)
Bell peppers: 1 medium pepper (119g) - 1.3g protein, 0.3g fat, 6g carbs (2.3g fiber)
Cabbage: 1 cup (89g) - 1.1g protein, 0.1g fat, 5.2g carbs (2.2g fiber)
Zucchini: 1 cup (124g) - 1.4g protein, 0.4g fat, 3.5g carbs (1.2g fiber)
Eggplant: 1 cup (82g) - 0.8g protein, 0.2g fat, 4.8g carbs (2.5g fiber)
Green beans: 1 cup (100g) - 1.8g protein, 0.2g fat, 7g carbs (3.4g fiber)
Cucumber: 1 cup (104g) - 0.8g protein, 0.2g fat, 3.1g carbs (0.5g fiber)
Radish: 1 cup (116g) - 1.8g protein, 0.2g fat, 4g carbs (1.9g fiber)
Celery: 1 cup (101g) - 0.9g protein, 0.1g fat, 3g carbs (1.6g fiber)
Tomatoes: 1 medium tomato (123g) - 0.9g protein, 0.2g fat, 4g carbs (1.2g fiber)
Fruits:
Bananas: Macros (per medium fruit) - Calories: 105, Carbs: 27g, Protein: 1g, Fat: 0.4g, Fiber: 3.1g
Oranges: Macros (per medium fruit) - Calories: 62, Carbs: 15g, Protein: 1.2g, Fat: 0.2g, Fiber: 3.1g
Apples: Macros (per medium fruit) - Calories: 95, Carbs: 25g, Protein: 0.5g, Fat: 0.3g, Fiber: 4g
Pineapples: Macros (per cup, chunks) - Calories: 82, Carbs: 21g, Protein: 1g, Fat: 0.9g, Fiber: 2.3g
Mangoes: Macros (per cup, sliced) - Calories: 99, Carbs: 25g, Protein: 1.4g, Fat: 0.6g, Fiber: 3g
Strawberries: Macros (per cup, whole) - Calories: 49, Carbs: 12g, Protein: 1g, Fat: 0.5g, Fiber: 3g
Blueberries: Macros (per cup) - Calories: 84, Carbs: 21g, Protein: 1g, Fat: 0.5g, Fiber: 4g
Blackberries: Macros (per cup) - Calories: 62, Carbs: 14g, Protein: 2g, Fat: 1g, Fiber: 8g
Raspberries: Macros (per cup) - Calories: 64, Carbs: 14g, Protein: 1.5g, Fat: 0.8g, Fiber: 8g
Grapefruits: Macros (per half fruit) - Calories: 52, Carbs: 13g, Protein: 1g, Fat: 0.2g, Fiber: 2g
Kiwis: Macros (per fruit) - Calories: 61, Carbs: 15g, Protein: 1g, Fat: 0.5g, Fiber: 2.5g
Peaches: Macros (per medium fruit) - Calories: 59, Carbs: 14g, Protein: 1.4g, Fat: 0.4g, Fiber: 2g
Plums: Macros (per medium fruit) - Calories: 46, Carbs: 12g, Protein: 0.7g, Fat: 0.2g, Fiber: 1.4g
Pears: Macros (per medium fruit) - Calories: 101, Carbs: 27g, Protein: 1g, Fat: 0.3g, Fiber: 6g
Grapes: Macros (per cup) - Calories: 104, Carbs: 27g, Protein: 1g, Fat: 0.2g, Fiber: 1.4g
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