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 |
Leave a Reply
You must be logged in to post a comment.