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.
