blastthru23
Moderator
I thought it maybe useful for folks to have this as a quick reference for macro sources. I'm including the macro source, a common measurement (grams, oz, tblsp, or cup), amount of macro per measurement, and total calories. Obviously, this is not an exhaustive list. However, I chose these to reflect a very clean diet, which will be quite easy to prep. It's basically a spring board for simple diet planning. I intentionally excluded leafy vegetables because the macro values are marginal at best, and the carbs are mostly fibrous anyhow. Leafy vegetables ought to be included in every diet plan for fiber and vitamins. Many also have a fair amount of calcium and vitamin C as it turns out.I usually choose cabbage or broccoli because they are very east to prep (boiled) and retain much of their pre-cooked volume after boiling unlike chard, kale or spinach. For me, salad just doesn't cut the mustard leaving me quite unsatisfied; I would have to have a BIG ASS salad to make it worth it. Besides, lettuces are mostly water. That is ultimately my personal preference to not eat salads (plus without dressing, and added root vegetables like beets and carrots, they are rather unappetizing to me).
I used a few different websites to come up with this data, which are whfoods.com, nutritiondata.self.com, myfitnesspal.com, and maybe another that I cannot recall. I found that most nutritional data sites do not have all the foods included. For example whfoods.com did not have coconut oil; strange but true.
Carb Sources
- Russet Potato: Boiled; 100gr (3.5 oz)=20gr carb 87 cal
- Sweet Potato: Boiled; 100gr (3.5 oz)=18gr carb 76 cal
- White Rice: Cooked; 1 cup=45gr carb 206 cal
- Brown Rice: Cooked; 1 cup=45gr carb 216 cal
- Oats: Raw; 1/4 cup= 19gr carbs 109 cal
- Quinoa: Cooked; 1 cup=39gr carbs (8g Pro) 222cal
Protein Sources
- Chicken Breast; Baked; 112gr (4 oz.)=24gr pro 192 cal
- Egg Whites: Raw; 1 cup= 20gr pro 100 cal
- 90% Lean Gr. Beef: Raw 100gr (3.5 oz)=20gr pro (10gr fat) 176 cal
- Salmon: Raw 100gr (3.5oz)=20gr pro 116 cal
Fat Sources
- Olive Oil: 1 tbls=14gr fat 120 cal
- Coconut oil: 1 tbls=14gr fat 120 cal
- Hemp seeds: 1 oz.=12 gr fat (9 gr pro) 161 cal
- Peanuts 37gr (1.3 oz)= 17gr fat (9.5 gr pro) 206 cal
