~R~F~G~
05-10-2008, 05:16 PM
I know there is a varience from site to site but it is nominal I believe and this short list I think is a good starting point for the caloricaly challenged.
The wraps are LaTortilla Factory.com high fiber wraps, there is another brand that is the same and i will post up the brand when I remember it. Other than that you may see a difference + or - 1 here and there but to get an over all idea of what your eating this will be a good start.
What helps the most is a scale. Dont assume what your eating is what you should be eating. Weigh it. I weigh each scoop of protein also. I actually save money this way.
Feel free to add anything. If you wnat pm it to me and I will edit so as to have it on the list in post 1
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*EDIT*
1g of protein = 4 calories
1g carbs = 4 calories
1g fat = 9 calories
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There are more meticulous ways but here is a quick way to figure your needed intake.
Fat loss = 12 - 13 calories per lb. of bodyweight
Maintenance = 15 - 16 calories per lb. of bodyweight
Weight gain: = 18 - 19 calories per lb. of bodyweight
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Egg whites – 8oz. – 125 calories – 25 grams protein
Whole Eggs – 2 – 160 calories – 5 grams fat – 2 g carbs – 14g protein
Egglands Best – 3 - 12g fat – 18g protein
Fat Free Milk – 8 oz. – 90 Calories – 13g carbs – 8g protein
Oatmeal – ½ cup dry – 150 calories – 3g fat – 27g carbs – 5g protein
Honey 1 Tbsp. – 60 Calories – 17g carbs
Bread – 1 slice – 100 calories – 1.5g fat – 19g carbs – 5g protein
Chicken – 3 oz. – 110 calories – 1g fat – 25g protein
Natty PB – 2 Tbsp. – 190 calories – 16g fat – 6g carbs – 9g protein
Broccoli – ½ cup – 22g carbs – 2g protein
Ground Turkey – 4 oz. – 160 calories – 8g fat 22g protein.
Cheese – 1oz. – 90 calories – 7g fat – 1g carbs – 6g protein
Yam – 100g. – 118 calories – 0 fat – 28g carbs – 2g protein
Brown Rice – 3/4 cup – 140 Calories – 1g fat – 32g carbs – 3g protein
Almonds – 1oz – 14g fat – 6g carbs – 6g protein
Wrap – 2.5g fat – 6g carbs – 9g protein
Apple – 22g carbs
Pear – 1g fat – 25g carbs – 1g protein
Barilla Plus Pasta – 2oz - 10g protein – 38g carbs – 1g fat
5oz – 25g protein – 95g carbs – 2.5g fat
Extra Virgin OO – 15ml (1tbsp) 14g fat
Pineapple – 100g --- 12.6g carbs
Baked potato 100g – 22.6g carbs – 1.6g protein
Strawberries (1cup) - 1g protein – 10.5g carbs
Blueberries (1cup) – 1g protein – 21g carbs
Sirlion (lean)3 oz – 22g protein – 6g fat
Med Cucumber – 8g carbs – 2g protein
Brussell Sprouts 4oz – 5g carbs – 3g protein
Ground beef, 3oz. – 16g fat – 21g protein
Club Crackers, 4 - 9g carbs 3g fat 1g protein
Bread Stuffing 150g – 3g protein – 22g carbs – 9g fat
Turkey, 3oz – 26g protein – 1g fat
Tuna – per can – 45g protein – 3g fat
4cups popcorn – 25g carbs – 4g protein – 1.5g fat
Sushi Tuna 3pcs – 0g fat – 24g carbs – 12g protein
Sushi Yellowtail 3pcs– 1.5g fat – 9g protein – 24g carbs
Sunshine roll – 6g fat – 54g carbs – 9g protein
Breyers Lite Vanilla 60g - 15g carbs – 3g protein – 3.5g fat
Pork 3oz. – 25g protein – 8.5g fat
White Bread – 25.5g carbs – 4g protein – 2g fat
Lo Fat Mayo – 5g fat = 1g carbs – 1g protein
Turkey (lunch meat) 4oz. – 20g protein – 2g fat – 5g carbs
White rice – 1cup – 45g carbs – 4.5g protein
The wraps are LaTortilla Factory.com high fiber wraps, there is another brand that is the same and i will post up the brand when I remember it. Other than that you may see a difference + or - 1 here and there but to get an over all idea of what your eating this will be a good start.
What helps the most is a scale. Dont assume what your eating is what you should be eating. Weigh it. I weigh each scoop of protein also. I actually save money this way.
Feel free to add anything. If you wnat pm it to me and I will edit so as to have it on the list in post 1
-------------------------------------------------------------------
*EDIT*
1g of protein = 4 calories
1g carbs = 4 calories
1g fat = 9 calories
-------------------------------------------------------------------
There are more meticulous ways but here is a quick way to figure your needed intake.
Fat loss = 12 - 13 calories per lb. of bodyweight
Maintenance = 15 - 16 calories per lb. of bodyweight
Weight gain: = 18 - 19 calories per lb. of bodyweight
---------------------------------------------------------------------
Egg whites – 8oz. – 125 calories – 25 grams protein
Whole Eggs – 2 – 160 calories – 5 grams fat – 2 g carbs – 14g protein
Egglands Best – 3 - 12g fat – 18g protein
Fat Free Milk – 8 oz. – 90 Calories – 13g carbs – 8g protein
Oatmeal – ½ cup dry – 150 calories – 3g fat – 27g carbs – 5g protein
Honey 1 Tbsp. – 60 Calories – 17g carbs
Bread – 1 slice – 100 calories – 1.5g fat – 19g carbs – 5g protein
Chicken – 3 oz. – 110 calories – 1g fat – 25g protein
Natty PB – 2 Tbsp. – 190 calories – 16g fat – 6g carbs – 9g protein
Broccoli – ½ cup – 22g carbs – 2g protein
Ground Turkey – 4 oz. – 160 calories – 8g fat 22g protein.
Cheese – 1oz. – 90 calories – 7g fat – 1g carbs – 6g protein
Yam – 100g. – 118 calories – 0 fat – 28g carbs – 2g protein
Brown Rice – 3/4 cup – 140 Calories – 1g fat – 32g carbs – 3g protein
Almonds – 1oz – 14g fat – 6g carbs – 6g protein
Wrap – 2.5g fat – 6g carbs – 9g protein
Apple – 22g carbs
Pear – 1g fat – 25g carbs – 1g protein
Barilla Plus Pasta – 2oz - 10g protein – 38g carbs – 1g fat
5oz – 25g protein – 95g carbs – 2.5g fat
Extra Virgin OO – 15ml (1tbsp) 14g fat
Pineapple – 100g --- 12.6g carbs
Baked potato 100g – 22.6g carbs – 1.6g protein
Strawberries (1cup) - 1g protein – 10.5g carbs
Blueberries (1cup) – 1g protein – 21g carbs
Sirlion (lean)3 oz – 22g protein – 6g fat
Med Cucumber – 8g carbs – 2g protein
Brussell Sprouts 4oz – 5g carbs – 3g protein
Ground beef, 3oz. – 16g fat – 21g protein
Club Crackers, 4 - 9g carbs 3g fat 1g protein
Bread Stuffing 150g – 3g protein – 22g carbs – 9g fat
Turkey, 3oz – 26g protein – 1g fat
Tuna – per can – 45g protein – 3g fat
4cups popcorn – 25g carbs – 4g protein – 1.5g fat
Sushi Tuna 3pcs – 0g fat – 24g carbs – 12g protein
Sushi Yellowtail 3pcs– 1.5g fat – 9g protein – 24g carbs
Sunshine roll – 6g fat – 54g carbs – 9g protein
Breyers Lite Vanilla 60g - 15g carbs – 3g protein – 3.5g fat
Pork 3oz. – 25g protein – 8.5g fat
White Bread – 25.5g carbs – 4g protein – 2g fat
Lo Fat Mayo – 5g fat = 1g carbs – 1g protein
Turkey (lunch meat) 4oz. – 20g protein – 2g fat – 5g carbs
White rice – 1cup – 45g carbs – 4.5g protein