Toby Wong

Food --> Portion --> Protein --> Carbs --> Fat --> Calories

Bass (4oz) (21g P) (0g Carbs) (2g Fat) (102 Cals)
Beef, lean ground (4oz) (23g P) (0g Carbs) (11g Fat) (191 Cals)
Catfish (4oz) (20g P) (0g Carbs) (4g Fat) (116 Cals)
Chicken Breast-skinless (1 breast/4oz) (27g P) (0g Carbs) (6g Fat) (165 Cals)
Chicken Light Meat-skinless (1c) (43g P) 0(g Carbs) (6g Fat) (226 Cals)
Cod, baked (4oz) (26g P) (0g Carbs) (2g Fat) (122 Cals)
Cottage Cheese, low fat (1c) (31g P) (8g Carbs) (4g Fat) (160 Cals)
Crab (4oz) (20g P) (1g Carbs) (2g Fat) (102 Cals)
Egg White (1 Large) (4g P) (1g Carbs) (0g Fat) (20 Cals)
Flank Steak (4oz) (24g P) (0g Carbs) (7g Fat) (159 Cals)
Halibut (4oz) (24g P) (0g Carbs) (1g Fat) (105 Cals)
Harring (4oz) (20g P) (0g Carbs) (7g Fat) (143 Cals)
Lobster (4oz) (20g P) (0g Carbs) (2g Fat) (98 Cals)
Scallops (4oz) (17g P) (4g Carbs) (0g Fat) (84 Cals)
Shrimp, Boiled (3.5oz) (21g P) (0g Carbs) (1g Fat) (93 Cals)
Snapper (4oz) (22g P) (0g Carbs) (1g Fat) (97 Cals)
Swordfish (4oz) (22g P) (0g Carbs) (5g Fat) (133 Cals)
Tuna, water packed (4oz) (33g P) (0g Carbs) (2g Fat) (148 Cals)
Turkey, Light meat (4oz) (33g P) (0g Carbs) (4.5g Fat) (177 Cals)
Venison (w/min Gristle) (4oz) (24g P) (0g Carbs) (5g Fat) (141 Cals)

Toby Wong

Food --> Portion --> Protein --> Carbs --> Fat --> Calories

Apple (1 medium) (1g P) (21g Carbs) (0g Fat) (88 Cals)
Apple Juice (1c) (0g P) (29g Carbs) (0g Fat) (116 Cals)
Applesauce (1c) (1g P) (27g Carbs) (0g Fat) (112 Cals)
Cantaloupe (2 slices) (2g P) (22g Carbs) (1g Fat) (105 Cals)
Grapefruit (2 slices) (1g P) (10g Carbs) (0g Fat) (44 Cals)
Grapefruit Juice (1c) (1g P) (23g Carbs) (0g Fat) (96Cals)
Grapes (1c) (1g P) (28g Carbs) (1g Fat) (125 Cals)
Jelly, Fruit (1tbsp) (0g P) (13g Carbs) (0g Fat) (52 Cals)
Kiwi Fruit (1 medium) (1g P) (12g Carbs) (0g Fat) (52 Cals)
Nectarine (1 medium) (1g P) (16g Carbs) (0g Fat) (68 Cals)
Orange (1 medium) (1g P) (15g Carbs) (0g Fat) (64 Cals)
Orange Juice (1c) (2g P) (25g Carbs) (0g Fat) (108 Cals)
Peach (1 medium) (1g P) (10g Carbs) (0g Fat) (44 Cals)
Pineapple Juice (1c) (0g P) (20g Carbs) (0g Fat) (80 Cals)
Strawberries (1c) (1g P) (10g Carbs) (0g Fat) (44 Cals)
Watermelon (1c) (1g P) (11g Carbs) (1g Fat) (57 Cals)

Toby Wong

Food --> Portion --> Protein --> Carbs --> Fat --> Calories


Asparagus (1c) (4g P) (7g Carbs) (0g Fat) (44 Cals)
Broccoli (1c) (5g P) (7g Carbs) (0g Fat) (48 Cals)
Cauliflower (1c) (2g P) (11g Carbs) (0g Fat) (52 Cals)
Celery (1c) (1g P) (5g Carbs) (0g Fat) (24 Cals)
Cucumber (1c) (1g P) (4g Carbs) (0g Fat) (20 Cals)
Green Beans, cooked (1c) (2g P) (9g Carbs) (0.5g Fat) (48 Cals)
Green Onions, cooked (1c) (1g P) (10g Carbs) (0.5g Fat) (48 Cals)
Horseradish (1tbsp) (0g P) (2g Carbs) (0g Fat) (8 Cals)
Iceberg Lettuce (1c) (0g P) (2g Carbs) (0g Fat) (8 Cals)
Mushrooms, cooked (1/2c) (2g P) (4g Carbs) (g Fat) (24 Cals)
Pickle, dill (1 large) (1g P) (4g Carbs) (0g Fat) (10 Cals)
Radish (10 medium) (1g P) (2g Carbs) (0g Fat) (120 Cals)
Diet Soda (12 oz) (0g P) (0g Carbs) (0g Fat) (0 Cals)
Spinach, cooked (1c) (5g P) (7g Carbs) (0.5g Fat) (120 Cals)
Tea (8oz) (0g P) (0g Carbs) (0g Fat) (0 Cals)
Tomato (1 medium) (g P) (g Carbs) (g Fat) (36Cals)
Turnips (1c) (g P) (g Carbs) (g Fat) (40 Cals)
Crystal Light (12oz) (0g P) (0g Carbs) (0g Fat) (5 Cals)

Toby Wong

Food --> Serving --> Protein --> Carbs --> Fat --> Cals

Bagel (1) (11g P) (56g carbs) (3g Fat) (295 Cals)
Black Bean Soup (1 cup) (6g P) (20g Carbs) (1g Fat) (113 Cals)
Bread, Rye (1 Slice) (4g P) (19G Carbs) (1g Fat) (101 Cals)
Bread, Wheat (1 Slice) (2g P) (11G Carbs) (2g Fat) (61 Cals)
Cheerios Cereal (1c) (3g P) (22g Carbs) (1g Fat) (110 Cals)
Corn (1c) (5g P) (31g Carbs) (2g Fat) (162 Cals)
English Muffin (1) (5g P) (26g Carbs) (1g Fat) (133 Cals)
Kidney Beans, cooked (1c) (13g P) (38g Carbs) (0g Fat) (204 Cals)
Lentil Beans, cooked (1c) (16g P) (39g Carbs) (0g Fat) (220 Cals)
Navy Beans, cooked (1c) (16g P) (50g Carbs) (1g Fat) (273 Cals)
Oatmeal, cooked (1c) (6g P) (52g Carbs) (6g Fat) (142 Cals)
Pancake, plain (4" diameter) (2g P) (8g Carbs) (2g Fat) (58 Cals)
Pasta, wheat, cooked (1c) (8g P) (37g Carbs) (1g Fat) (180 Cals)
Potato, baked (1 medium) (3g P) (36g Carbs) (0g Fat) (156 Cals)
Potato, Boiled, Skinless (1 medium) (3g P) (27g Carbs) (0g Fat) (120 Cals)
Rice, Brown, Cooked (1c) (5g P) (45g Carbs) (2g Fat) (218 Cals)
Rice, White, Cooked (1c) (3g P) (39g Carbs) (0g Fat) (168 Cals)
Rice, Wild, Cooked (1c) (4g P) (35g Carbs) (0.5g Fat) (160 Cals)
Shredded Wheat Cereal (1c) (4g P) (31g Carbs) (1g Fat) (149 Cals)
Squash, Yellow, Cooked (1c) (1g P) (30g Carbs) (0g Fat) (144 Cals)
Wheaties Cereal (1c) (3g P) (23g Carbs) (1g Fat) (153 Cals)
Yams (1 medium) (5g P) (48g Carbs) (0g Fat) (212 Cals)

wala

Bump - great info

1quick1

STuckEd and merged into one thread.

wala

you did what i was too lazy to do

but at least i bumped them

1quick1

Well you get partial reps. It wasn't a complete fail

SunGod

Wow im definitely adding cottage cheese to my diet, very usefull thread

Platonic

Wow, this is a great list!

adamperez

Thanks for the post! It is such a great help! I just want to ask, do you also have a list of snack foods we could eat in between meals?

Darth Pooh

Since old threads NEVER die ...

Are the meat portions for cooked or uncooked?

Thanks!

Critical Mass

There aren't any. In between meals, you drink protein shakes. Never snacking because it will effect your appetite and you might not eat the proper meal at mealtime.

Critical Mass

That dude don't even post here anymore. I'm going to say "cooked" because the weight before cooking does nothing for us because it's the cooked version that we eat.