🍎 Fruits
| Food | Calories | Protein | Carbs | Fat |
|---|
| Apple | 52 | 0.3g | 14g | 0.2g |
| Banana | 89 | 1.1g | 23g | 0.3g |
| Orange | 47 | 0.9g | 12g | 0.1g |
| Strawberry | 32 | 0.7g | 8g | 0.3g |
| Blueberry | 57 | 0.7g | 14g | 0.3g |
| Avocado | 160 | 2.0g | 9g | 15g |
| Mango | 60 | 0.8g | 15g | 0.4g |
| Grapes | 69 | 0.7g | 18g | 0.2g |
🥩 Meat & Poultry
| Food | Calories | Protein | Carbs | Fat |
|---|
| Chicken Breast | 165 | 31g | 0g | 3.6g |
| Ground Beef (80/20) | 254 | 17g | 0g | 20g |
| Turkey Breast | 135 | 30g | 0g | 1g |
| Pork Loin | 143 | 26g | 0g | 3.5g |
| Salmon | 208 | 20g | 0g | 13g |
| Tuna (canned) | 116 | 26g | 0g | 0.8g |
| Shrimp | 99 | 24g | 0.2g | 0.3g |
🌾 Grains & Carbs
| Food | Calories | Protein | Carbs | Fat |
|---|
| White Rice (cooked) | 130 | 2.7g | 28g | 0.3g |
| Brown Rice (cooked) | 112 | 2.3g | 24g | 0.8g |
| Pasta (cooked) | 131 | 5g | 25g | 1.1g |
| Bread (white) | 265 | 9g | 49g | 3.2g |
| Oats | 389 | 17g | 66g | 6.9g |
| Quinoa (cooked) | 120 | 4.4g | 21g | 1.9g |
| Potato (baked) | 93 | 2.5g | 21g | 0.1g |
🥛 Dairy
| Food | Calories | Protein | Carbs | Fat |
|---|
| Whole Milk | 61 | 3.2g | 4.8g | 3.3g |
| Greek Yogurt | 59 | 10g | 3.6g | 0.4g |
| Cheddar Cheese | 403 | 25g | 1.3g | 33g |
| Egg (whole) | 155 | 13g | 1.1g | 11g |
| Cottage Cheese | 98 | 11g | 3.4g | 4.3g |
🥬 Vegetables
| Food | Calories | Protein | Carbs | Fat |
|---|
| Broccoli | 34 | 2.8g | 7g | 0.4g |
| Spinach | 23 | 2.9g | 3.6g | 0.4g |
| Carrot | 41 | 0.9g | 10g | 0.2g |
| Tomato | 18 | 0.9g | 3.9g | 0.2g |
| Sweet Potato | 86 | 1.6g | 20g | 0.1g |
| Bell Pepper | 31 | 1g | 6g | 0.3g |
🥜 Nuts & Seeds
| Food | Calories | Protein | Carbs | Fat |
|---|
| Almonds | 579 | 21g | 22g | 50g |
| Peanut Butter | 588 | 25g | 20g | 50g |
| Walnuts | 654 | 15g | 14g | 65g |
| Chia Seeds | 486 | 17g | 42g | 31g |