Food Library

There are other healthy and nutrient-dense foods you can eat that are not on the list below. These are just some honorable mentions and staples in a typical diet.

Protein Sources

Light tuna - Calories: 191 - Carbs: 0g - Fat: 1.4g - Protein: 42g. Per 165g

Atlantic cod - Calories: 90- Carbs: 0g - Fat: 1g - Protein: 19g. Per 85g cooked

Protein powder - Macronutrients (macros) are solely dependent on the type and brand you purchase

Beef loin top sirloin cap steak prime - Calories: 204 - Carbs: 0g - Fat: 5.8g - Protein: 33.8g. Per 4 oz uncooked

Ground beef 93/7- Calories: 170 - Carbs: 0g - Fat: 8g - Protein: 23g. Per 4 oz uncooked

Chicken breast - Calories: 110 - Carbs: 0g - Fat: 3g - Protein: 23g. Per 4 oz uncooked

Ground turkey 94/6 - Calories: 160 - Carbs: 0g - Fat: 7g - Protein: 24g. Per 4 oz uncooked

Carb Sources

White rice- Calories: 160 - Carbs: 36g - Fat: 0g - Protein: 4g. Per 45g dry

Russet potatoes- Calories: 110 - Carbs: 26g - Fat: 0g - Protein: 3g. Per 148g uncooked

Oatmeal- Calories: 100 - Carbs: 19g - Fat: 2g - Protein: 4g. Per 28g

Yams- Calories: 158 - Carbs: 37.4g - Fat: 0.2g - Protein: 2g. Per yam

Bananas- Calories: 91 - Carbs: 19g - Fat: 0g - Protein: 1g. Per 100g

Bagels- Macros are solely dependent on the type and brand you purchase

Fat Sources

Avocados - Calories: 240 - Carbs: 12.8g - Fat: 22g - Protein: 3g. Per medium avocado

Olive oil- Calories: 120 - Carbs: 0g - Fat: 14g - Protein: 0g. Per tbsp

Walnuts- Calories: 262 - Carbs: 5.5g - Fat: 26.1g - Protein: 6.1g. Per ½ cup