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
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
CARBS
FOOD
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
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
FAT
FOOD
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
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
VEGGIES
FOOD
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.muscleforlife.com/category/recipes
and www.legionathletics.com/category/recipes.