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Fitness Results Food List |
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| Protein |
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| Per Day___ |
Women |
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Men |
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| Food |
Ounce |
Calories |
Carb |
Protein |
Fat |
Ounce |
Cal |
Carb |
Pro |
Fat |
| Beef Ground extra lean, pan-fried |
3 |
217 |
0 |
21g |
14g |
6 |
434 |
0 |
42 |
28g |
| Beef top sirloin, meat only, broiled |
3 |
166 |
0 |
26g |
6.1g |
6 |
332 |
0 |
52 |
12.2g |
| Cheese mozzarella, part skim milk |
1oz |
49 |
1 |
7 |
4.5 |
2oz |
98 |
2 |
14 |
9 |
| Cottage cheese dry, nonfat |
0.5 cup |
42 |
2 |
7 |
0.5 |
1 cup |
84 |
4 |
14 |
1 |
| Egg white, raw |
3 each |
51 |
0 |
12 |
0 |
6 each |
102 |
0 |
24 |
0 |
| Egg subsitute, frozen, Egg beaters |
0.5 cup |
60 |
2 |
12 |
0 |
1 cup |
120 |
4 |
24 |
0 |
| Eggs poached, no yoke |
3 each |
225 |
3 |
18 |
15 |
6 each |
550 |
6 |
36 |
30 |
| Chicken breast, roasted, meat only |
.75 each |
107 |
0 |
24 |
3.1g |
1 |
142 |
0 |
48 |
6.2g |
| Halibut, dry heat |
3 |
119 |
0 |
23 |
2.5g |
6 |
238 |
0 |
46 |
5g |
| Milk, skim, fat free |
6 fl. Oz |
65 |
9 |
6 |
0.3 |
12 fl oz |
130 |
18 |
12 |
0.6 |
| Pork loin, roasted, meat only |
3 |
178 |
0 |
29 |
8.2 |
6 |
356 |
0 |
58 |
16.4 |
| Salmon pink, cooked dry heat |
3 |
127 |
0 |
22 |
3.8 |
6 |
254 |
0 |
44 |
7.6 |
| Steak beef tenderloin, lean only, broiled |
3 |
179 |
0 |
24 |
8.5 |
6 |
358 |
0 |
48 |
17 |
| Swordfish, cooked dry heat |
3 |
132 |
0 |
22 |
4.4 |
6 |
264 |
0 |
44 |
8.8 |
| Tuna, canned in water |
3 |
98 |
0 |
21 |
8 |
6 |
196 |
0 |
42 |
16 |
| Turkey breast luncheon meat, regular |
4 slice |
124 |
3.2 |
3.2 |
3.2 |
5 |
155 |
3.2 |
3.2 |
3.2 |
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| Fiberous Carbs |
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| Per Day____ |
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| Food |
Ounce |
Calories |
Carb |
Protein |
Fat |
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| Asparagus, boiled |
0.5 cup |
22 |
4 |
2 |
0.3 |
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| Broccoli, boiled |
0.5 cup |
22 |
4 |
2 |
0.3 |
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| Carrots, fresh |
1 each |
31 |
7 |
1 |
0.1 |
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| Cauliflower, fresh |
0.5 cup |
13 |
3 |
1 |
0.1 |
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| Celery, fresh |
1 each |
6 |
1 |
0 |
0.1 |
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| Cucumber, fresh w/peel |
0.5 each |
20 |
4 |
1 |
0.2 |
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| Green beans, fresh, cooked |
0.5 cup |
22 |
5 |
1 |
0.2 |
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| Lettuce, iceberg |
1 cup |
7 |
1 |
1 |
0.1 |
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| Mushrooms, fresh |
0.5 cup |
8 |
1 |
1 |
0.1 |
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| Onions, fresh |
.25 each |
11 |
2 |
0 |
0.1 |
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| Peppers hot green chili, canned no seeds |
1 |
15 |
4 |
1 |
0.1 |
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| Peppers sweet green, fresh |
1 each |
32 |
8 |
1 |
0.1 |
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| Salad greens mixed, fresh |
1 each |
32 |
8 |
1 |
0.2 |
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| Spinach, boiled |
0.5 cup |
21 |
3 |
3 |
0.2 |
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| Spinach, fresh |
1 cup |
7 |
1 |
1 |
0.1 |
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| Sprouts alfalfa, fresh |
1 cup |
10 |
1 |
1 |
0.2 |
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| Tomatoes, fresh |
1 each |
26 |
6 |
1 |
0.1 |
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| Zucchini, boiled, sliced |
0.5 cup |
14 |
4 |
1 |
0.1 |
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| Salsa, regular |
4 tbsp |
18 |
4 |
0 |
0.2 |
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| Complex Carbohydrates |
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| Per Day____ |
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| Food |
Ounce |
Calories |
Carb |
Protein |
Fat |
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| 100% bran cereal, regular, post |
0.5 cup |
83 |
23 |
4 |
0.6 |
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| Barley, Cooked |
0.5 cup |
198 |
46 |
4 |
0.7 |
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| Bran flakes, regular, post |
1 each |
96 |
24 |
3 |
0.7 |
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| Cream of wheat, prepared, |
0.5 cup |
120 |
25 |
3 |
0 |
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| Kashi go lean cereal, regular, Kashi |
1 each |
240 |
56 |
16 |
2 |
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| Oatmeal, prepared |
0.5 each |
145 |
25 |
6 |
2.4 |
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| Rice krispies, regular, Kellogg’s |
0.5 cup |
120 |
29 |
2 |
0 |
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| Total, regular, General mills |
1 cup |
220 |
45 |
4 |
2 |
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| Noodles egg, regular, cooked |
0.5 cup |
213 |
40 |
8 |
2.3 |
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| Rice brown, cooked |
.25 each |
74 |
15 |
2 |
0.5 |
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| Rice white, long grain, cooked |
1 |
103 |
23 |
2 |
0.2 |
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| Spaghetti, cooked w/salt |
1 each |
197 |
40 |
7 |
0.9 |
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| Baked beans, vegetarian, bush’s best |
1 each |
130 |
24 |
6 |
0 |
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| Baked potato, w/skin |
0.5 cup |
161 |
37 |
4 |
0.2 |
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| Corn on the cob, boiled |
1 cup |
83 |
19 |
3 |
1 |
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| Kidney beans, red, boiled |
1 cup |
113 |
20 |
8 |
0.4 |
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| Lentils, boiled |
1 each |
115 |
20 |
9 |
0.4 |
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| Pinto beans, boiled |
0.5 cup |
118 |
22 |
7 |
0.4 |
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| Sweet potato, baked in skin |
4 tbsp |
117 |
28 |
2 |
0.1 |
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| Bread multigrain, whole-grain, 7-grain |
1 slice |
65 |
12 |
3 |
0.2 |
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| Bread oat bran, regular |
1 slice |
71 |
12 |
3 |
1.3 |
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| Simple Carbohydrates |
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| Per Day____ |
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| Food |
Ounce |
Calories |
Carb |
Protein |
Fat |
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| Apples, fresh w/skin |
1 each |
81 |
21 |
0 |
0.5 |
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| Bananas, fresh |
0.5 fresh |
55 |
14 |
1 |
0.3 |
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| Blackberries, fresh |
0.5 cup |
37 |
9 |
1 |
0.3 |
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| Blueberries, fresh |
0.5 cup |
41 |
10 |
0 |
0.3 |
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| Cantaloupe, fresh wedge, 1/8 melon |
6 ounce |
37 |
9 |
1 |
0.5 |
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| Grapefruit, fresh, pink or red |
1 each |
74 |
18 |
2 |
0.2 |
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| Grapes, American type |
30 each |
48 |
12 |
0 |
0.3 |
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| Honeydew, fresh |
1 cup |
62 |
16 |
0 |
0.2 |
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| Nectarines, fresh |
1 each |
67 |
16 |
1 |
0.6 |
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| Orange, fresh |
1 each |
65 |
16 |
1 |
0.3 |
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| Pears, fresh |
1 each |
98 |
25 |
1 |
0.7 |
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| Pineapple, fresh |
0.5 cup |
38 |
10 |
0 |
0.3 |
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| Strawberries, fresh |
9 each |
33 |
8 |
0 |
0.5 |
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| Watermelon, fresh wedge, 1/16 melon |
6 ounce |
55 |
12 |
1 |
0.7 |
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| Fat |
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| Per Day____ |
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| Food |
Ounce |
Calories |
Carb |
Protein |
Fat |
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| Peanut Butter, w/salt |
1 tbsp |
95 |
3 |
4 |
8.1 |
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| Peanuts, dry roasted w/salt |
.5 ounce |
83 |
3 |
4 |
7.1 |
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| Cashew, dry roasted w/salt |
.5 ounce |
82 |
5 |
2 |
6.6 |
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| Almonds, regular |
.5 ounce |
82 |
3 |
3 |
7.2 |
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| Olive oil |
1 tspn |
40 |
0 |
0 |
4.5g |
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| Avocados, fresh California |
.25 each |
77 |
3 |
1 |
7.6 |
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