Nutrition Facts
🥩 Protein Sources — Plain Cooked (No added Oils) (Numbers do not include seasoning)
| Food (4 oz cooked) | Calories | Carbs (g) | Protein (g) | Fat (g) | Notes |
|---|---|---|---|---|---|
| Chicken Breast | 165 | 0 | 31.0 | 3.6 | Boneless, skinless |
| Chicken Thigh | 173 | 0 | 22.6 | 9.3 | Boneless, skinless |
| Chicken Wing | 210 | 0 | 22.0 | 13.0 | Baked |
| Tilapia | 93 | 0 | 19.8 | 1.7 | Lean white fish |
| Swai | 90 | 0 | 20.0 | 1.5 | Mild white fish |
| Salmon | 233 | 0 | 25.4 | 14.6 | Baked, skinless |
| Pork Chop (lean) | 190 | 0 | 28.0 | 8.0 | Trimmed of fat |
| Beef Strips (lean steak) | 190 | 0 | 27.0 | 8.0 | Baked |
| Ground Beef (cooked, drained) | 290 | 0 | 28.0 | 19.0 | |
| Beef Chili (plain meat base) | 180 | 3 | 25 | 6 | |
| Red Beans & Mushrooms | 120 | 22 | 8 | 0.5 | Plant protein |
| Stewed Lentils | 140 | 25 | 11 | 0.4 | Plant protein |
🍚 Carbohydrate Sources — Plain Cooked (No added Oils) (Numbers do not include seasoning)
| Food (4 oz cooked) | Calories | Carbs (g) | Protein (g) | Fat (g) | Notes |
|---|---|---|---|---|---|
| White Rice (steamed) | 130 | 28.0 | 2.5 | 0.3 | |
| Fried Rice (no oil, just plain rice w/veggies) | 140 | 26.0 | 6.0 | 1.0 | |
| Sweet Potatoes (baked) | 86 | 20.0 | 2.0 | 0.1 | |
| Sweet Potato Fries (baked) | 90 | 21.0 | 2.0 | 0.1 | Oven-baked, dry |
| Mashed Potatoes (baked) | 85 | 19.0 | 2.0 | 0.1 | |
| French Fries (no oil, baked ) | 95 | 22.0 | 2.0 | 0.1 |
🥦 Vegetables — Plain Steamed/Roasted
| Food (4 oz cooked) | Calories | Carbs (g) | Protein (g) | Fat (g) | Notes |
|---|---|---|---|---|---|
| Spinach (steamed) | 26 | 4.0 | 3.0 | 0.4 | |
| Broccoli (steamed) | 35 | 7.0 | 3.0 | 0.3 | |
| Cream Spinach | 70 | 7 | 3.5 | 3 | |
| Mushroom Medley (boiled) | 30 | 4.0 | 3.0 | 0.3 | |
| Carrots (baked) | 45 | 10.0 | 1.0 | 0.2 | |
| Brussels Sprouts (baked) | 45 | 9.0 | 3.0 | 0.3 | Plain |
| Zucchini (baked) | 22 | 4.0 | 1.6 | 0.3 | |
| Cabbage (baked) | 30 | 7.0 | 1.3 | 0.1 | Has Carrots |