Food (serving size)
|
Protein (g
|
Carbs (g)
|
Calories (g)
|
| Almonds (2 oz) |
12 |
10 |
340 |
| Avocado (2 oz) |
1 |
4 |
100 |
| Banana (1medium) |
1 |
28 |
110 |
| Beans/lentils (4oz) |
20 |
54 |
300 |
| Berries (4 oz) |
0 |
11 |
50 |
| Bread (2 slides whole gain) |
12 |
48 |
240 |
| Cheese (4 oz low fat) |
36 |
4 |
320 |
| Chicken (6 oz low canned) |
33 |
0 |
150 |
| Chicken breast (8 oz Skinless) |
48 |
0 |
360 |
| Cottage cheese (1cup low fat) |
30 |
7 |
190 |
| Eggs (6 whole ) |
38 |
3 |
450 |
| Egg whites (12) |
42 |
3 |
200 |
| Fish (8 oz lean, white) |
43 |
0 |
210 |
| Oatmeal (100 g dry) |
14 |
60 |
330 |
| Ground beef (8 oz extra lean) |
40 |
0 |
600 |
| Milk (1 quart nonfat) |
36 |
48 |
360 |
| Olive oil (1 tbsp) |
0 |
0 |
120 |
| Orange (1 medium) |
1 |
16 |
65 |
| Pasta (6 oz) |
21 |
120 |
630 |
| Peanut butter (6 tbsp commercial) |
21 |
18 |
570 |
| Peanut butter (6 tbsp natural) |
30 |
15 |
600 |
| Peanuts (6 oz) |
14 |
12 |
320 |
| Potato baked (5″ x 2″, with skin) |
5 |
50 |
220 |
| Potato baked (8 oz, no skin) |
4 |
50 |
210 |
| Rice (1/2 cup precooked, brown) |
10 |
70 |
320 |
| Rice (1/2 cup precooked, white) |
6 |
70 |
320 |
| Salmon (8 oz Atlantic) |
45 |
0 |
420 |
| Sardines (6 oz in oil, drained) |
45 |
0 |
360 |
| Spinach (8 oz frozen) |
6 |
6 |
50 |
| Steak ( 8 oz New York) |
62 |
0 |
500 |
| Steak (8 oz round) |
66 |
0 |
430 |
| Tuna (6 oz canned) |
33 |
0 |
150 |
| Turkey bacon (4 oz) |
22 |
0 |
150 |
| Turkey breast (8 oz) |
65 |
0 |
430 |
| Vegetables (6 oz frozen, mixed) |
4 |
0 |
60 |
| Yams (8 oz baked) |
2 |
38 |
160 |
| Yogurt (8 oz plain) |
13 |
17 |
120 |
