5 grams of fat and only 1 gram of protein.īutternut squash: 1 cup of butternut squash has 22 grams of carbohydrates, with no fat and only 2 grams of protein. Grapefruit (pink): 1 whole grapefruit has 26 grams of carbohydrates, less then. 5 grams of fat and only 1 gram of protein. Strawberries: 1 cup of strawberries has 11 grams of carbohydrates, less than. Simple and easy.īlueberries: 1 cup has 21 grams of carbohydrates.
#LIST OF FOODS AND THEIR MACROS FREE#
Sweet Potatoes: A medium sweet potato has 24 grams of complex healthy carbohydrates and with only a trivial amount of fat and just 2 grams of protein this could be a staple in your week.įruit: Most fruit is almost fat free and very low in protein: Here are some to choose.īanana: A medium banana has 27 grams of carbohydrates with only a trace amount of protein and no fat.Īpples: A medium apple has 25 grams of carbohydrates, no protein and no fat. So you could just eat tablespoons of sugar or maple syrup, it’s not suggested.
Carb Dominant FoodsĪll carbohydrates, at a point in the digestion process break down to their most simple building blocks, sugar. Choose brands that have zero carbs and fat or brands that have very little of the other macros. Pure Whey Protein Powder: In a pinch this can be a savior so it’s great to have on hand. 1 egg white can provide 4 grams of protein, with only trace amounts of fat and carbohydrates which aren’t enough to be concerned with. Also check out tuna packets in the grocery store.Įgg Whites: The yolk is where most of the nutrients are in an egg. Tuna: Raw tuna tends to have a bit more fat but if you like canned tuna in 1 165g can there’s 42 (!) grams of protein, 1 gram of fat and no carbohydrates. Shrimp: In a 3 oz serving there’s 17 grams of protein, 1 gram of fat and no carbohydrates. Tilapia: In a 3 oz serving there’s 21 grams of protein, 1 gram of fat and no carbohydrates. Many fish options are high in protein here are some to consider:Ĭod: In a 3 oz serving there’s 15 grams of protein, 1 gram of fat, and no carbohydrates. It also has roughly 1 gram of fat or less per serving and no carbs.įish: You can cook this on the grill, broil in an oven or sear in a pan.
Roasted Turkey Breast: You can get this at a deli and its super convenient.
Trim the chicken before cooking it and it may be less. There’s only about 1.5 grams of fat per serving. Very Lean Chicken Breast: If this isn’t a staple in your weekly meal choices, it should be. When you need to eat more of one (or two) specific macros, use this list to help you figure out what foods have what macros. When it’s the end of the day and you realize that you’ve eaten your daily macro needs for fat and still need to have dinner…we want you to eat! But if you already reached the daily intake for one number, what do you eat? Look great, feel even better and perform to your best abilities. We want you to eat so that you can have the foods you want, the ones your body needs and still have the results you want. We want you to eat enough so that your body is satisfied and allows you to achieve the goals you have. We want you to eat so that your body trusts you and knows that it’s ok to burn fat and for you to lose weight.
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