(Contributed and Compiled BY: jimmyinkedup)
The purpose of this chart is to assist you in putting together your diet or as a food reference for anyone. Once you have calculated your total daily calories required (here) you are are now ready to put together your daily eating plan. This guide will provide you with the breakdowns of certain foods that have been acknowledged and accepted over time as bodybuilding diet staples. Each listing will provide the calories , carbohydrate , protein , and fat contained in each food. Of course we cannot list every food here but we have put forth an effort to include the most popular , best suited foods for our purposes.
A quick example. Lets say your tdee , total daily energy expenditure or calories burned per day (click here to calculate) is 2900 calories. You are trying to bulk so you increase the calories per day 300-500 (decrease amount 300-500/day if goal is cutting). Lets go with 500. So you want your diet to consist of taking in 3400 calories / day. Now a typical bodybuilding macro split would be 40% of calories from carbs / 40 % of calories from protein / 20% of calories from fat. This "split" is not etched in stone - it is merely a starting point as is your total daily caloric intake. Diets need to be somewhat tailored to the individual - if its not working after 3 weeks - change it ! The diet forum here is an amazing resource in helping you come up with or adjust your diet - use it! So back to our calculations. Based on our new caloric daily total we would need 1360 calories from carbohydrates , 1360 calories from protein and 680 calories from fats. Carbohydrates and proteins are 4 calories / gram , fats are 9 calories /gram. So you would need 340 grams of carbohydrates / 340 grams of protein and 75.5 grams of fat per day.
On to the Data:
Note - Macros have been rounded off so calories may not exactly match macros if you were to calculate calories per gram and add them up. Also some carb counts include fiber which has 0 calories. Calories are most important. 1/10 of grams when it comes to macros are for the most part incidental and will to an extent balance out over daily eating totals.
Format: Food - Quantity - Calories - Carbohydrate - protein - fat
Carbohydrates
Brown Rice - 1 cup cooked - 218 cal - 46g c - 5g p - 2g f
Brown Rice - 1/2 cup uncooked - 344 cal - 77g c -7g p - 2.5g f
Oats - 1 cup uncooked - 300 cal - 54g c - 10g p - 5g f
Oats - 1/2 cup uncooked - 150 cal - 27g c - 5g p - 2.5g f
Quinoa - 1/2 cup uncooked - 318 cal - 59g c - 11g p - 5g f
W. Wheat Spaghetti- 2oz dry - 198 cal - 40g c - 8g p - 1g f
Ezekiel Bread - 1 slice - 80 cal - 15g c - 4g p - 1g f
Lentils - 1 cup cooked - 230 cal - 40g c - 18g p - 1g f
Sweet Potato - 1 medium (5"x2" or 100g) - 99 cal - 23g c - 2g p - 1g f
Asparagus - 4 spears - 13 cal - 2g c - 1g p - 0g f
Broccoli - 1 cup chopped (5oz) - 41 cal -7g c - 4 g p - 0g f
Green Beans - 1 cup (4.5 oz) - 41 cal - 9g c - 2g p - 0g f
Brussel Sprouts- 1 cup (6oz) - 65 cal - 13g c - 6g p - 1g f
Green Pepper -1 medium 2.5"x2.5" - 24 cal -6g c - 1g p - 0g f
Spinach (frozen) - 1 cup (5oz) - 48 cal - 7g c - 6g p -1g f
Spinach (fresh) - 10oz - 65 cal - 10g c - 8g p - 1g f
Apple (w/skin) - Medium (5oz or 2 3/4") - 72 cal - 19g c -0g p - 0g f
Banana - Medium - (7 - 7 1/2 ") - 105 cal - 27g c - 1g p - 0g f
Blueberries - 1 cup - (100 berries) - 83 cal - 21g c -1g p -0g f
Kiwi Fruit - 1 medium (skin off) - 46 cal - 11g c - 1g p - 0g f
Mango - 1 skinned cleaned fruit - (6 1/2oz) - 135cal - 35g c - 1g p - 1g f
Pineapple - 1 cup - (chunks in water or fresh- not in syrup) - 74 cal - 20g c - 1g p - 0g f
Pear - medium - (6oz) - 96 cal - 26g c - 1g p - 0g f
Raspberries - 1 cup (45 medium berries) - 64 cal - 15g c - 1g p - 1g f
Strawberries - 1 cup (10 medium - stems removed) - 46 cal - 11g c -1g p -0g f
Proteins
Egg - 1 large - 74 cal - 0g c - 6g p - 5g f
Egg - 1 x-large - 85 cal - 0g c - 7g p- 6g f
Egg White - 1 large - 17 cal - 0g c - 4g p -0g f
Egg White - 1 x-large - 21cal - 0g c - 5g p- 0g f
Chicken Breast , boneless, skinless (medium - 3.5 oz) - 150 cal - 0g c -28g p - 3g f
Beef , bottom round , trimmed of fat (3.5 oz) - 169 cal - 0g c - 28g p -5g f
Beef , ground , 90% lean , 10% fat (3.5oz) - 230 cal - 0g c -28g p -12g f
Beef , ground , 95%lean, 5% fat (3.5oz) - 193 cal - 0gc - 29g p -8g f
Beef , tenderloin (fillet) , trimmed of fat (3.5oz) - 235 cal - 0g c - 27g p - 13g f
Turkey Breast , boneless ,skinless (3.5 oz) - 135 cal - 0g c - 30g p -1g f
Turkey , ground , 97% lean , 3% fat (4oz) - 140 cal - 0g c - 26g p - 3g f
Pork , tenderloin , trimmed of fat (3.5oz) - 173 cal - 0g c - 28g f - 6g f
Pork , canadian bacon , per 1 oz slice - 43 cal - 0g c - 6g p - 2g f
Fish , flounder/sole (1 fillet /4.5oz) - 149 cal - 0g c - 31g p -2g f
Fish , orange roughy (4.5oz) - 114 cal - 0g c - 24g p - 1g f
Fish , salmon, fresh (3oz) - 175 cal - 0g c - 19g p - 11g f
Fish , salmon (pink) , canned (3oz) - 118 cal - 0g c - 17g p -5g f
Fish , tilapia (3.5oz) - 128 cal - 0g c - 26g p - 3g f
Fish , tuna , bluefin , (3oz) - 156 cal - 0g c - 25g p - 5g f
Fish , tuna , yellowfin , (3oz) - 118 cal - 0g c - 25g p - 1g f
Fish , tuna - chunk light , canned in water (1 can) - 191 cal - 0g c - 42g p -1g f
Fish , tuna - white , canned in water (1 can) - 220 cal - 0g c - 41g p - 5g f
Fats
Almonds , (1oz - approx 20) - 164 cals - 6g c - 6g p - 14g f
Almond Butter , (1 tablespoon) - 101 cal - 3g c - 2g p - 9g f
Macadamia Nuts , (1oz - approx 10) - 204 cal - 4g c - 2g p - 21g f
Natural Peanut Butter , (1 tablespoon) - 100 cal - 3g c - 4g p - 8g f
Walnuts , (10z - approx 14 halves) - 185 cal - 4g c - 4g p - 18g f
Olive Oil , (1 tablesppon) - 119 cal - 0g c - 0g p - 13g f
Flaxseed Oil , (1 tablespoon) - 120 cal - 0g c - 0g p - 13g f
Flaxseed Oil , Capsule (1000mg) - 9 cal - 0g c - 0g p - 1g f
Fish Oil , Capsule (1000mg) - 9 cal - 0g c - 0g p -1g f
If you have something you would like to contribute to this thread please pm that information and we will add it. Thank you!
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