Grams Grams

Type Proteins (g) Calories Price (€) Kilo (€)

Uncooked Cooked
Proteins x4
Chicken 200 135 40 263 1.15 5.55
Eggs 2 large ---- 12.50 147 0.60 0.30 piece
Sardines 200 100 25 208 1.60 5 + 3 cook
Turkey 120 ---- 35 224 1.05 8.80
Ground Meat 125 115 29 317 1.10 8.80
Yogurt* 230 ---- 8.8 177 1.00 4.35
Cottage* 200 ---- 23 196 1.29 6.45
Whey Protein* 45 ---- 32 177 1.00 22.00
Veggies x4
Tomatoes 170 ---- 1.50 31 0.30 ≈ 1.75
Cherry Tomatoes 160 ---- 1.41 29 0.59 ≈ 3.70
Cucumber 100 ---- 0.65 15 0.13 ≈ 0.40 piece
Lettuce 55 ---- 0.50 0.50 0.17 ≈ 0.70 piece
Carrots Salad 125 (170 skin) ---- 1.16 51 0.17 ≈ 1.00
Carrots Cooked 160 (220 skin) 150 1.10 81 0.20 ≈ 1.00
Beets* 140 ---- 1.70 45 0.30 2.00
Mushrooms 70 ---- 2.10 15 0.22 ≈ 3.20
Broccoli* 140 (frozen) 100 4.40 39 0.40 2.65
String Beans* 150 (frozen) 135 2.45 53 0.21 1.39
Spinach* 220 (frozen) 190 7.40 88 0.37 1.69
Carbs x3
Brown Rice* 40 100 3.75 112 0.12 3.10
Buckwheat 35 85 2.90 78 0.08 2.20
Lentils* 40 100 10.15 140 0.07 1.65
Spaghettis whole* 30 70 3.60 103 0.04 1.30
Mashed Potato 140 105 1.90 105 0.11 ≈ 0.80
Peas* 85 (frozen) 80 4.45 72 0.13 1.49
Corn* 100 (frozen) 100 3.00 78 0.19 1.86
Pita Bread 40 ( ½ 15cm) ---- 3.10 108 0.14 1.40
Tortilla whole 45 (20cm) ---- 4.05 144 0.20 4.44
Fruits x3
Strawberries 140 ---- 0.95 45 0.28 ≈ 2.00
Fruit Mix 160 (frozen) 140 (defrost) 1.68 77 0.56 4.00
Apple 110 or 1 small ---- 0.30 57 0.18 ≈ 1.20
Banana 70 or 1 small ---- 0.75 62 0.22 ≈ 1.20
Pineapple 155 ---- 0.85 74 0.26 ≈ 1.35
Watermelon 155 ---- 0.95 46
Cantaloupe 155 ---- 1.30 53
Peach 185 ---- 1.68 72
Grapes 160 ---- 1.15 110
Cherries 120 ---- 1.27 76
Healthy Fats x1
Feta* 40 ---- 6.60 115 0.32 8.00
Regato* 40 ---- 11.60 102 0.30 7.45
Avocado 60 ---- 1.15 96 0.20 3.20
Almonds 15 or 12 whole ---- 3.05 83 0.18 12.00
Walnuts 10 or 4 whole ---- 2.50 105 0.09 8.80
Seeds x1
Olives* 30 or 10 med. ---- 0.5 70 0.19 6.24
Almonds 30 or 2 Tbsp ---- 6.4 171 0.36 12.00
Walnuts 20 or 2 Tbsp ---- 5 210 0.18 8.80
Oils x4 tsp
Olive Oil 4.5 ---- ---- 40 0.02 4.00
Tahini 5 ---- 1.00 30 0.03 5.00