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.