Makros
- Calories
- 0
- Protein
- 0
- Fat
- 0
- Carbs
- 0
Foods
Amount | Name | Cals | Prot | Fat | Notes | |||
|---|---|---|---|---|---|---|---|---|
| Chicken breast | 132 | 28 | 2.3 | Raw | ||||
| White rice | 130 | 2.7 | 0.3 | Dry weight | ||||
| Brown rice | 332 | 8.2 | 2 | Dry weight | ||||
| Pearled barley | 352 | 9.5 | 1 | Dry weight | ||||
| Chickpeas | 154 | 6.9 | 2.9 | Cooked | ||||
| Lentils | 121 | 6.1 | 0.7 | Cooked | ||||
| Egg | 75 | 6.2 | 5 | — | ||||
| Olive oil | 135 | 0 | 15 | 1 tbsp | ||||
| Oats | 105 | 3.9 | 2.4 | — | ||||
| Banana | 89 | 1 | 0.3 | Medium banana | ||||
| Corn flakes | 112 | 1.9 | 0 | — | ||||
| Tuna in water | 130 | 30 | 0 | One can, 120 g drained | ||||
| Hamburger bun | 146 | 5.3 | 2.3 | — | ||||
| Sandwich bread | 94 | 3.5 | 1.2 | — | ||||
| Multigrain seeded bread | 154 | 6.9 | 2.9 | — | ||||
| Peanut butter | 117 | 5.3 | 9.8 | — | ||||
| Greek yogurt | 245 | 19.5 | 9.5 | One tub, 300 g | ||||
| Dry egg pasta | 482 | 16.8 | 4.2 | Dry weight | ||||
| Protein bar | 155 | 15 | 5 | — | ||||
| Light wheat tortilla | 78 | 2.5 | 1.4 | — | ||||
| Cooked ham | 27 | 4.5 | 0.8 | — | ||||
| Honey | 99 | 0.1 | 0 | — | ||||
| Wheat flour | 332 | 10 | 1 | — | ||||
| Soft cheese | 87 | 5.2 | 7.1 | — | ||||
| Sliced semi-soft cheese | 69 | 4.8 | 5.5 | — | ||||
| Pumpkin and corn burger | 125 | 12.2 | 1.6 | — | ||||
| Almonds | 174 | 6.4 | 15 | Handful | ||||
| Polenta | 348 | 7 | 0.8 | Dry weight | ||||
| Lean beef | 170 | 26 | 7 | Cooked | ||||
| Salmon | 208 | 20 | 13 | Cooked | ||||
| Avocado | 160 | 2 | 15 | — | ||||
| Apple | 95 | 0.5 | 0.3 | — | ||||
| Orange | 62 | 1.2 | 0.2 | — | ||||
| Potato | 160 | 4 | 0.2 | Boiled or baked | ||||
| Tomato | 18 | 0.9 | 0.2 | — | ||||
| Broccoli | 35 | 2.8 | 0.4 | Steamed | ||||
| Pumpkin | 26 | 1 | 0.1 | Cooked | ||||
| Onion | 40 | 1.1 | 0.1 | — | ||||
| Red pepper | 31 | 1 | 0.3 | — | ||||
| Cream cheese | 103 | 1.8 | 10.2 | Spreadable |
Plan
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