Calories and amount per gram 250 Cals/25 grams 300 Cals/30 grams 350 Cals/35 grams 400 Cals/40 grams

Proteins

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

Carbohydrates

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

Trainer’s favorite add-ons

Fody’s Seasoning (Sprouts)
Fody’s sauces and marinades (Sprouts)
Rao’s Homemade Tomato Basil Sauce 6 Fat 4 Carbs 1 Protein per 1/2cup
Barney Almond butter (no sugar, or salt added) 18 Fat 6 Carbs 7 Protein 2 Tbsp
Organic Peanut Powder 1 Fat 7 Carbs 4 Protein 2 Tbsp
Barney’s powdered Almond Butter 1 Fat 5 Carbs 5 Protein 2 Tbsp

On the Go Meal

Smoodie (Sprouts) + 1/2 Scoop of Whey protein 5 Fat 25 Carbs 15 Protein per 1/2 Pouch