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Whether you are adding mass or getting lean, here is our guide to choosing lean proteins, quality carbohydrates, healthy fats and phytonutrient –rich fruits and vegetables
|
Meat/Fish/Poultry
|
Cal
|
Pro
|
Carbs
|
Fat
|
| Atlantic salmon |
182 |
25 |
0 |
8 |
| Canned light tuna |
116 |
26 |
0 |
1 |
| Canned white tuna |
128 |
24 |
0 |
3 |
| Catfish fillet 1 serving |
150 |
26 |
0 |
4 |
| Chicken breast fillet{skinless} |
160 |
31 |
0 |
4 |
| Chicken drumstick 1 [skinless} |
76 |
31 |
0 |
4 |
| Chicken thigh {skinless} |
108 |
14 |
0 |
1 |
| Cod |
105 |
23 |
0 |
1 |
| Crab meat |
97 |
19 |
0 |
2 |
| Roast beef 25g slice |
50 |
8 |
2 |
1 |
| Extra lean minced meat |
171 |
26 |
0 |
7 |
| Ham, sliced extra lean |
131 |
20 |
1 |
5 |
| Lamb, leg |
205 |
22 |
0 |
12 |
| Pork tenderloin |
164 |
28 |
0 |
5 |
| Scallops |
88 |
17 |
3 |
1 |
| Prawns |
99 |
21 |
0 |
0 |
| Silverside |
175 |
28 |
0 |
6 |
| Sirloin, grilled |
206 |
30 |
0 |
9 |
| Tuna bluefin fresh |
184 |
30 |
0 |
6 |
| Turkey breast, skinless |
135 |
30 |
0 |
0 |
Serving size is 90 grams, this serving size refers to all items that don’t have a weight.
|
Grains/ breads/ pasta
|
Cal
|
Pro
|
Carbs
|
Fat
|
| Barley, pearied 160g cooked |
193 |
4 |
44 |
1 |
| Bran muffin, 1 small |
178 |
5 |
32 |
5 |
| Brown rice, 195g cooked |
217 |
5 |
45 |
2 |
| Corn tortilla, 1 |
58 |
2 |
12 |
1 |
| Crumpet, 1 |
134 |
4 |
26 |
1 |
| Flour tortilla, 8” |
146 |
4 |
25 |
3 |
| Macaroni, 140g cooked |
197 |
7 |
40 |
1 |
| Oatmeal, 230g cooked |
142 |
6 |
25 |
2 |
| Plain bagel, 1 small |
190 |
7 |
37 |
1 |
| Rye bread, 1 slice |
83 |
3 |
16 |
1 |
| Spaghetti, 140g cooked |
197 |
7 |
40 |
1 |
| Wheat germ, 2 tbsp |
52 |
4 |
8 |
1 |
| White rice, 185g cooked |
205 |
4 |
45 |
0 |
| Wholegrain Cereal 30g |
97 |
2 |
23 |
1 |
| Wholemeal bread, 1 slice |
73 |
3 |
13 |
1 |
| Wholemeal pitta, 1 |
170 |
6 |
35 |
2 |
| Wholemeal pretzels, 25g |
103 |
3 |
23 |
1 |
| Wild rice, 165g cooked |
166 |
7 |
35 |
1 |
|
Friuit
|
Cal
|
Pro
|
Carbs
|
Fat
|
| Apple medium |
72 |
0 |
19 |
0 |
| Apricots, 3 |
50 |
2 |
12 |
0 |
| Avocado, quarter |
80 |
1 |
4 |
7 |
| Banana, 1 medium |
105 |
1 |
30 |
0 |
| Blueberries, 145g |
83 |
1 |
21 |
0 |
| Cantaloupe melon, 175g |
54 |
1 |
13 |
0 |
| Cherries 145g pitted |
78 |
2 |
19 |
0 |
| Grapefruit, half medium |
41 |
1 |
10 |
0 |
| Grape juice, 120ml |
77 |
0 |
19 |
0 |
| Grapes, seedless |
101 |
0 |
29 |
0 |
| Honeydew 175g cubes |
61 |
1 |
16 |
0 |
| Mango, 165g sliced |
107 |
1 |
28 |
0 |
| Nectarine, 1 medium |
60 |
1 |
14 |
0 |
| Orange, 1 navel |
69 |
1 |
18 |
0 |
| Orange juice, 250ml |
112 |
2 |
26 |
0 |
| Papaya, 140g cubes |
55 |
1 |
14 |
0 |
| Peach, 1 medium |
38 |
1 |
9 |
0 |
| Pear, 1 medium |
96 |
1 |
26 |
0 |
| Pineapple, 155g cubes |
74 |
1 |
20 |
0 |
| Plum, 1 |
30 |
0 |
8 |
0 |
| Raisins, 35g {not packed} |
108 |
1 |
29 |
0 |
| Raspberries, 125g |
64 |
2 |
15 |
1 |
| Strawberries, 150g |
49 |
1 |
12 |
0 |
| Watermelon, 150g cubes |
46 |
1 |
12 |
0 |
|
VEGETABLES
|
Cal
|
Pro
|
Carbs
|
Fat
|
| Artichoke, 1 medium |
60 |
4 |
13 |
0 |
| Asparagus, 4 large spears |
16 |
2 |
3 |
0 |
| Broccoli, florets, 80g raw |
25 |
2 |
4 |
0 |
| Brussels sprouts, 155g cooked |
56 |
4 |
11 |
1 |
| Cabbage, 70g shredded |
17 |
1 |
4 |
0 |
| Carrot, 1 large |
30 |
1 |
7 |
0 |
| Cauliflower, 100g |
25 |
2 |
5 |
0 |
| Chinese Cabbage170g shredded |
20 |
3 |
3 |
0 |
| Corn 80g Kernels |
66 |
3 |
15 |
1 |
| Cucumber, 100g sliced |
16 |
1 |
4 |
0 |
| Garlic, 1 clove |
5 |
0 |
1 |
0 |
| Green beans, 105g |
17 |
1 |
4 |
0 |
| Green peas, 70g raw |
59 |
4 |
11 |
0 |
| Mushrooms, 70g sliced |
15 |
2 |
2 |
0 |
| Onion, 80g chopped |
33 |
1 |
8 |
0 |
| Pepper green150g chopped |
30 |
1 |
7 |
0 |
| Potato, 1 medium 175g baked |
161 |
4 |
37 |
0 |
| Pumpkin, 120g fresh, cooked |
49 |
2 |
12 |
0 |
| Lettuce, 55g shredded |
10 |
1 |
2 |
0 |
| Spinach, 30g |
7 |
1 |
1 |
0 |
| Spring greens 190g chopped |
11 |
1 |
2 |
0 |
| Sweet Potato 1 155g baked |
103 |
2 |
24 |
0 |
| Tomato, 1 large |
33 |
2 |
7 |
0 |
| Tomato juice, 250ml |
41 |
2 |
10 |
0 |
|
DAIRY/EGG PRODUCTS
|
Cal
|
Pro
|
Carbs
|
Fat
|
| Egg, large, 1 whole raw |
74 |
6 |
0 |
5 |
| Egg substitute, 50 ml liquid |
53 |
8 |
0 |
2 |
| Egg white large raw |
16 |
4 |
0 |
0 |
| Low-fat milk 250ml |
121 |
10 |
14 |
3 |
| Low-fat cheddar cheese 25g |
49 |
7 |
1 |
2 |
| Low-fat cottage cheese 115g |
81 |
14 |
3 |
1 |
| Part-skimmed ricotta cheese, 125g |
171 |
14 |
6 |
10 |
| Plain fat free yogurt, 250ml |
127 |
13 |
17 |
0 |
| Skimmed milk, 250ml |
86 |
8 |
12 |
0 |
| Swiss cheese, low fat, 25g |
50 |
8 |
1 |
1 |
|
Legumes
|
Cal
|
Pro
|
Carbs
|
Fat
|
| Baby butter beans, 85g cooked |
115 |
7 |
21 |
0 |
| Black beans 85g cooked |
11 |
48 |
20 |
1 |
| Chickpeas 80g cooked |
134 |
7 |
23 |
2 |
| Kidney beans 85g cooked |
112 |
8 |
20 |
0 |
| Lentils, 100g cooked |
11 |
59 |
20 |
0 |
| Raw Tofu, 90g |
145 |
16 |
4 |
9 |
| Soya beans 85g cooked |
127 |
11 |
10 |
6 |
| Snow peas 100g cooked |
116 |
8 |
21 |
0 |
|
NUTS/SEEDS/OILS
|
Cal
|
Pro
|
Carbs
|
Fat
|
| Almonds, 25g |
164 |
6 |
6 |
14 |
| Almond butter 2 tbsp |
203 |
5 |
7 |
19 |
| Canola oil tbsp |
124 |
0 |
0 |
14 |
| Flaxseeds, 3 tbsp |
177 |
7 |
12 |
12 |
| Olive oil, 1 tbsp |
119 |
0 |
0 |
14 |
| Peanut butter 2 tbsp |
192 |
8 |
6 |
17 |
| Peanuts, 25g dry roasted |
166 |
7 |
6 |
14 |
| Walnuts, 25g |
185 |
4 |
4 |
19 |
 
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