| Calories and amount per gram |
250 Cals/25 grams |
300 Cals/30 grams |
350 Cals/35 grams |
400 Cals/40 grams |
Proteins
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| Chicken (White Meat Only) |
3-4oz |
4-5oz |
5-6oz |
6-7oz |
| Eye of Round Steak |
4oz |
5oz |
6oz |
7oz |
| Sirloin-Tip Side Steak |
3-4oz |
4oz |
5oz |
6oz |
| Top Sirloin |
4oz |
5oz |
6oz |
7oz |
| Filet Steak |
4oz |
5oz |
6oz |
7oz |
| Ground Beef (93% Lean or Higher) |
4oz |
5oz |
6oz |
7oz |
| Roast Beef |
4oz |
5oz |
6oz |
7oz |
| Bison |
4oz |
5oz |
6oz |
7oz |
| Ground Bison |
4oz |
5oz |
6oz |
7oz |
| Salmon |
4oz |
5oz |
6oz |
7oz |
| Tilapia |
5oz |
6oz |
7oz |
8oz |
| Tuna |
4-5oz |
5-6oz |
6-7oz |
7-8oz |
| Shrimp |
4oz |
5oz |
6oz |
7oz |
| Halibut |
4oz |
5oz |
6oz |
7oz |
| Cod |
6oz |
7oz |
9oz |
10oz |
| Turkey (White Meat Only) |
4oz |
5oz |
6oz |
7oz |
| Ground Turkey |
5oz |
6oz |
7oz |
8oz |
| Ham |
5oz |
6oz |
7oz |
8oz |
| Pork Chops |
4oz |
5oz |
6oz |
7oz |
| Eggs |
4eggs |
5eggs |
6eggs |
7eggs |
| Egg Whites |
6 egg whites |
7-8 egg whites |
9 egg whites |
10 egg whites |
| Liquid Egg Whites |
<1cup |
1 1/8 cups |
1 1/3 cups |
1 1/2 cups |
| Beef Jerky |
2oz |
2.5oz |
3oz |
3.5oz |
| Cottage Cheese 2% |
3/4 of a cup |
1 cup |
1 1/4 cup |
1 1/12 cup |
| Greek Yogurt |
1 1/4 cup |
1 1/2 cup |
1 3/4 cup |
2 cups |
| Trader Joe’s High Protein Tofu |
5oz |
7oz |
8oz |
9oz |
| Edamame |
1 1/2 cup |
1 7/8 cup |
2 1/4 cups |
2 1/2 cups |
| Edamame Pasta |
2oz |
2 1/2oz |
3oz |
3 1/4oz |
| Trader Joes High Protein Veggie Burger |
1 Patty |
1 Patty |
1 1/2 Patties |
1 1/2 Patties |
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Carbohydrates
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| Sweet Potatoes |
3-4 inches long |
4 inches long |
5 inches long |
6 inches long |
| Red Potatoes |
Small about 2 inch dia |
Small about 2 inch dia |
Medium 2 1/4 inch dia |
Medium 2 1/4 inch dia |
| White Rice (cooked) |
1/3 cup |
1/2 cup |
2/3 cup |
3/4 cup |
| Brown Rice (cooked) |
1/3 cup |
1/2 cup |
2/3 cup |
3/4 cup |
| Quinoa |
1/2 cup |
1/2 cup |
2/3 cup |
3/4 cup |
| Reduced Sugar Cinnamon Granola (Sprouts) |
1/4 cup |
1/3 cup |
1/3 cup |
1/2 cup |
| Coconut Almond Granola (Sprouts) |
1/4 cup |
1/3 cup |
1/3 cup |
1/2 cup |
| Tropical Fruit Granola (Sprouts) |
29 grams |
31 grams |
32 grams |
34 grams |
| Oatmeal (Raw) |
1/3 cup |
3/8 cup |
1/2 cup |
5/8 cup |
| Oatmeal Flavored Low Sugar Packet |
3/4 Packet |
1 Packet |
1 Packet |
1 1/4 Packet |
| Green Pea Rotini (Raw) |
1oz |
1.25oz |
1.5oz |
1.75oz |
| Super Food Rotini |
1oz |
1.25oz |
1.5oz |
1.75oz |
| Trader Joe’s Gluten Free Egg Fettuccine Pasta |
1oz |
1.1oz |
1.2oz |
1.3oz |
| Trader Joe’s Creamy Chicken Poblano Ravioli |
3/4 cup |
7/8 cup |
1 Cup |
1 1/8 cups |
| Right Rice (Dry/Raw) |
3/16 cup |
1/4 cup |
5/16 cup |
3/8 cup |
| Lentil Beans |
1/2 cup |
5/8 cup |
3/4 cup |
7/8 cup |
| Black Beans |
1/2 cup |
5/8 cup |
2/3 cup |
3/4 cup |
| Garbanzo Beans |
3/8 cup |
1/2 cup |
5/8 cup |
2/3 cup |
| Rice Cakes (Lundberg) |
1 Rice Cake |
1 Rice Cake |
1 1/4 Rice Cakes |
1 1/2 Rice Cakes |
| Maker Over Night Oats |
3/8 Packet |
1/2 Packet |
5/8 Packet |
2/3 Packet |
| Ezekiel Bread |
1 Slice |
1 1/2 Slices |
1 2/3 Slices |
2 Slices |
| Apple |
1 Small |
1 Small |
1 Medium |
1 Medium-Large |
| Banana |
1 Small |
1 Small |
1 Medium |
1 Medium-Large |
| Mixed Berries |
1 cup |
1 1/3 cups |
1 1/2 cups |
1 3/4 cups |
| Watermelon |
1 1/2 cups |
2 cups |
2 cups |
2 1/2 cups |
| Cantaloupe |
1 1/3 cups |
1 5/8 cups |
1 3/4 cups |
2 cups |
| Soycutash |
3/4 cup |
1 cup |
1 1/4 cup |
1 1/2 Cups |
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Trainer’s favorite add-ons
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| Fody’s Seasoning (Sprouts) |
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| Fody’s sauces and marinades (Sprouts) |
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| Rao’s Homemade Tomato Basil Sauce |
6 Fat 4 Carbs 1 Protein per 1/2cup |
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| Barney Almond butter (no sugar, or salt added) |
18 Fat 6 Carbs 7 Protein 2 Tbsp |
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| Organic Peanut Powder |
1 Fat 7 Carbs 4 Protein 2 Tbsp |
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| Barney’s powdered Almond Butter |
1 Fat 5 Carbs 5 Protein 2 Tbsp |
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On the Go Meal
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| Smoodie (Sprouts) + 1/2 Scoop of Whey protein |
5 Fat 25 Carbs 15 Protein per 1/2 Pouch |
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