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    Calories and Macros Quick Reference

    Uploaded by

    charan619cherry

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Calories and Macros Quick Reference

    Uploaded by

    charan619cherry
    5 views4 pages

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    5 views4 pages

    Calories and Macros Quick Reference

    Uploaded by

    charan619cherry

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    BIGGER LEANER STRONGER

    CALORIES AND MACROS QUICK REFERENCE

    PROTEIN

    FOOD AMOUNT CALORIES PROTEIN CARBS FAT

    Skinless boneless chicken breast 100 grams 120 23 0 3

    Skinless boneless chicken thigh 100 grams 121 20 0 4

    93/7 ground beef 100 grams 152 21 0 7

    93/7 ground turkey 100 grams 150 19 0 8

    Plain nonfat Greek yogurt 100 grams 59 10 4 0

    Sirloin, trimmed of visible fat 100 grams 127 22 0 4

    1% cottage cheese 100 grams 72 12 3 1

    Skim milk 100 grams 34 3 5 0

    Whey protein isolate 100 grams 345 76 10 0

    Whole egg 100 grams 143 13 1 10

    CARBS

    FOOD AMOUNT CALORIES PROTEIN CARBS FAT

    Sweet potato 100 grams 86 2 20 0

    Potato 100 grams 69 2 16 0

    White pasta 100 grams 371 13 75 2

    White rice 100 grams 365 7 80 1

    Brown rice 100 grams 367 8 76 3


    BIGGER LEANER STRONGER
    CALORIES AND MACROS QUICK REFERENCE

    FOOD AMOUNT CALORIES PROTEIN CARBS FAT

    White bread 100 grams 266 9 49 3

    Pearled barley 100 grams 352 10 78 1

    Oatmeal 100 grams 379 13 68 7

    Quinoa 100 grams 368 14 64 6

    Lentil 100 grams 352 25 63 1

    FAT

    FOOD AMOUNT CALORIES PROTEIN CARBS FAT

    Avocado 100 grams 160 2 9 15

    Almond 100 grams 579 21 22 50

    Walnut 100 grams 619 24 10 59

    70 to 85% dark chocolate 100 grams 598 8 46 43

    Creamy peanut butter 100 grams 598 22 22 51

    Olive oil 100 grams 884 0 0 100

    Canola oil 100 grams 884 0 0 100

    Butter 100 grams 717 1 0 81

    Half-and-half 100 grams 131 3 4 12

    Cheddar cheese 100 grams 403 23 3 33


    BIGGER LEANER STRONGER
    CALORIES AND MACROS QUICK REFERENCE

    FRUITS

    FOOD AMOUNT CALORIES PROTEIN CARBS FAT

    Banana 100 grams 89 1 23 0

    Grape 100 grams 69 1 18 0

    Strawberry 100 grams 32 1 8 0

    Watermelon 100 grams 30 1 8 0

    Orange 100 grams 47 1 12 0

    Pear 100 grams 57 0 15 0

    Blueberry 100 grams 57 1 15 0

    Apple 100 grams 52 0 14 0

    Raspberry 100 grams 52 1 12 0

    Cantaloupe 100 grams 34 1 8 0

    VEGGIES

    FOOD AMOUNT CALORIES PROTEIN CARBS FAT

    Broccoli 100 grams 34 3 7 0

    Zucchini 100 grams 17 1 3 0

    Carrot 100 grams 41 1 10 0

    Brussels sprout 100 grams 43 3 9 0

    Lettuce 100 grams 17 1 3 0


    BIGGER LEANER STRONGER
    CALORIES AND MACROS QUICK REFERENCE

    FOOD AMOUNT CALORIES PROTEIN CARBS FAT

    Tomato 100 grams 18 1 4 0

    Green bean 100 grams 31 2 0 0

    Onion 100 grams 40 1 9 0

    Mushroom 100 grams 22 3 3 0

    Asparagus 100 grams 20 2 4 0

    CONDIMENTS

    FOOD AMOUNT CALORIES PROTEIN CARBS FAT

    Mayonnaise 100 grams 680 1 1 75

    Ketchup 100 grams 101 1 27 0

    BBQ sauce 100 grams 172 1 41 1

    Pesto 100 grams 418 10 10 38

    Mustard 100 grams 60 4 6 3

    Horseradish 100 grams 48 1 11 1

    Balsamic vinegar 100 grams 88 0 17 0

    Soy sauce 100 grams 60 11 6 0

    Tabasco sauce 100 grams 12 1 1 1

    Sriracha sauce 100 grams 93 2 19 1

    If you’d like to test some killer recipes that include these foods,
    check out www.legionathletics.com/category/recipes.

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