Protein

Boneless, Skinless Chicken Breast

4 oz. (112 g)

• Total Fat: 2.5 g
• Protein: 23 g
• Carbs: 0 g

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Tuna (Water Packed)

1/4 cup (55 g)

• Total Fat: 0 g
• Protein: 14 g
• Carbs: 0 g

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Shrimp

100 g

• Total Fat: 2 g
• Protein: 20 g
• Carbs: 1 g

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Extra-Lean Ground Beef

100 g

• Total Fat: 10 g
• Protein: 20 g
• Carbs: 0 g

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Venison

100 g

• Total Fat: 8 g
• Protein: 26 g
• Carbs: 0 g

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Buffalo

100 g

• Total Fat: 16 g
• Protein: 19 g
• Carbs: 0 g

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Ostrich

100 g

• Total Fat: 3 g
• Protein: 22 g
• Carbs: 0 g

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Whey Protein Powder

1 scoop (28 g)

• Total Fat 0 g
• Protein: 20 g
• Carbs: 4 g

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Egg Whites

1 cup (cooked)

• Total Fat: 0.5 g
• Protein: 26.5 g
• Carbs: 0 g

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Whole Egg

1 large

• Total Fat: 5 g
• Protein: 6 g
• Carbs: 0 g

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Eye of Round Steak

100 g

• Total Fat: 4 g
• Protein: 29 g
• Carbs: 0 g

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Ground Turkey

100 g

• Total Fat: 13 g
• Protein: 27 g
• Carbs: 0 g

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Low-Fat Cottage Cheese

½ cup (125 g)

• Total Fat: 1.5 g
• Protein: 15 g
• Carbs: 7 g

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Non-Fat Greek Yogurt

100 g

• Total Fat: 0 g
• Protein: 11 g
• Carbs: 4 g

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Slow Burning/Complex Carbs

Oatmeal (Old Fashioned or Quick Oats)

½ cup uncooked

• Total Fat: 3 g
• Protein: 5 g
• Carbs: 27 g

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Sweet Potatoes (Yams)

1 cup

• Total Fat: 0 g
• Protein: 4 g
• Carbs: 41 g

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Beans (Pinto, Black, Kidney)

1 cup

• Total Fat: 1 g
• Protein: 15 g
• Carbs: 45 g

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Oat Bran Cereal

1 cup

• Total Fat: 7 g
• Protein: 16 g
• Carbs: 62 g

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Grape Nuts Cereal

½ cup

• Total Fat: 1 g
• Protein: 6 g
• Carbs: 48

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Brown Rice

1 cup

• Total Fat: 2 g
• Protein: 5 g
• Carbs: 45 g

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Cream of Wheat

1 cup

• Total Fat: 1 g
• Protein: 4 g
• Carbs: 32 g

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Whole Wheat Pasta

1 cup

• Total Fat: 1 g
• Protein: 7 g
• Carbs: 37 g

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100% Whole Wheat Bread

1 slice

• Total Fat: 2 g
• Protein: 4 g
• Carbs: 24 g

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Ezekiel Bread

1 slice

• Total Fat: 0.5 g
• Protein: 4 g
• Carbs: 15 g

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Fibrous Carbs

Green Leafy Lettuce

100 g

• Total Fat: 0 g
• Protein: 1 g
• Carbs: 3 g

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Broccoli

100 g

• Total Fat: 0 g
• Protein: 3 g
• Carbs: 7 g

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Asparagus

100 g

• Total Fat: 0 g
• Protein: 2 g
• Carbs: 4 g

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String Beans

100 g

• Total Fat: 0 g
• Protein: 2 g
• Carbs: 7 g

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Okra

100 g

• Total Fat: 0 g
• Protein: 2 g
• Carbs: 7 g

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Spinach

100 g

• Total Fat: 0 g
• Protein: 3 g
• Carbs: 4 g

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Bell Peppers

100 g

• Total Fat: 0 g
• Protein: 1 g
• Carbs: 6 g

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Brussels Sprouts

100 g

• Total Fat: 0 g
• Protein: 3 g
• Carbs: 7 g

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Cauliflower

100 g

• Total Fat: 0 g
• Protein: 2 g
• Carbs: 5 g

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Cabbage

100 g

• Total Fat: 0 g
• Protein: 1 g
• Carbs: 5 g

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Celery

100 g

• Total Fat: 0 g
• Protein: 1 g
• Carbs: 4 g

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Cucumber

100 g

• Total Fat: 0 g
• Protein: 1 g
• Carbs: 4 g

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Eggplant

100 g

• Total Fat: 0 g
• Protein: 1 g
• Carbs: 6 g

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Onions

100 g

• Total Fat: 0 g
• Protein: 1 g
• Carbs: 9 g

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Pumpkin

100 g

• Total Fat: 0 g
• Protein: 1 g
• Carbs: 6 g

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Garlic

100 g

• Total Fat: 0 g
• Protein: 6 g
• Carbs: 33 g

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Tomatoes

100 g

• Total Fat: 0 g
• Protein: 1 g
• Carbs: 4 g

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Zucchini

100 g

• Total Fat: 0 g
• Protein: 3 g
• Carbs: 3 g

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Fruit

Apples

100 g

• Total Fat: 0 g
• Protein: 0 g
• Carbs: 14 g

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Grapefruit

100 g

• Total Fat: 0 g
• Protein: 1 g
• Carbs: 11 g

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Peaches

100 g

• Total Fat: 0 g
• Protein: 1 g
• Carbs: 10 g

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Strawberries

100 g

• Total Fat: 0 g
• Protein: 1 g
• Carbs: 12 g

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Blueberries

100 g

• Total Fat: 0 g
• Protein: 1 g
• Carbs: 14 g

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Raspberries

100 g

• Total Fat: 1 g
• Protein: 1 g
• Carbs: 12 g

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Lemons

100 g

• Total Fat: 0 g
• Protein: 1 g
• Carbs: 9 g

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Pears

100 g

• Total Fat: 0 g
• Protein: 0 g
• Carbs: 15 g

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Healthy Fats

Natural Peanut Butter

1 tbsp. (15 g)

• Total Fat: 7 g
• Protein: 4 g
• Carbs: 3 g

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Olive Oil or Safflower Oil

1 tbsp. (15 g)

• Total Fat: 14 g
• Protein: 0 g
• Carbs: 0 g

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Almonds

1 oz. (28 g)

• Total Fat: 14 g
• Protein: 6 g
• Carbs: 6 g

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Flaxseed Oil

1 oz. (28 g)

• Total Fat: 28 g
• Protein: 0 g
• Carbs: 0 g

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Avocados

100 g

• Total Fat: 15 g
• Protein: 2 g
• Carbs: 9 g

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Coconut Oil

1 tbsp. (15 g)

• Total Fat: 14 g
• Protein: 0 g
• Carbs: 0 g

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