Protein Sources Chicken 1g 23 1 11 Turkey 1g 22 7 151 Turkey Bacon 1g 25 1 2 122 Lean Turkey Sausages 1g 14 1 2 9 177 Veal (3%) 1g 23 1 11 Pork 1g 22 3 115 Beef (3%) 1g 22 3 115 Beef (5%) 1g 22 5 133 Steak 1g 24 9 177 Beef Jerky 1g 33 11 2 26 41 Prawn (Shrimp; uncooked) 1g 15 6 Salmon (uncooked) 1g 2 13 197 White Fish (uncooked) 1g 17 2 86 Tuna (uncooked) 1g 23 5 137 Canned Tuna 1.5 can drained weight (~17g) 36 1 153 Egg 1 egg 6 4 6 Egg Whites (Liquid) 1ml 1 1 44 Low Fat Greek Yoghurt (% Total Fage) 1g 1 4 56 Cottage Cheese (2%) 1g 12 4 3 91 Low Fat Cheese 1g 25 4 46 Fat Free Cheese 1g 26 13 1 165 Fat Free Cream Cheese 1g 16 8 1 15 Tofu 1g 8 2 5 85 O% Fairlife Milk 1ml 5 3 32 2% Dairy Milk 1ml 3 5 2 5 Almond Milk (Unsweetened) 1ml 3 1 21 Protein Flapjack 1 2 3 2 6 254
Carbohydrates White Rice (uncooked) 1g 7 82 3 1 365 Brown Rice (uncooked) 1g 8 77 4 3 367 Potato (uncooked) 1g 2 18 2 8 Sweet Potato (uncooked) 1g 2 2 3 88 Pasta (uncooked) 1g 8 8 3 2 37 Rice Pasta 1g 8 8 8 6 46 Quinoa 1g 14 64 7 6 366 Cous cous 1g 13 73 3 2 362 Oatmeal 1g 14 56 11 7 343 Puffed Rice 1g 6 9 2 1 393 Children's Cereal 1g 4 86 3 5 45 Muesli 1g 11 67 7 6 366 Rice Cakes 1 cake 1 6 28 Caramel Rice Cakes 1 cake 1 11 48 7 Sprouted Ezikiel Bread 1 Slice 4 15 3 1 85 Tortilla Wraps (White) 1g 8 54 3 7 311 Flatout Low Carb Wraps 1g 17 12 15 3 143 Baguette 1g 8 5 4 1 241 Black Beans 1g 5 1 6 6 Red Kidney Beans 1g 4 11 6 6 Refried Beans 1g 5 18 6 92 Lentils (Dried) 1g 8 18 1 1 113 Chickpeas (Tinned) 1g 6 16 7 3 115 Cream of Rice 1g 6 81 1 348 Fruits Banana 1 1 27 3 112 Apple 1 25 4 1 Orange 1 1 1 2 44 Pineapple 1g 1 13 1 56 Strawberries 1g 1 6 4 1 37 Raspberries 1g 1 12 7 1 61 Blueberries 1g 1 15 2 64 Cranberries (Fresh) 1g 12 5 48 Melon (Honeydew) 1g 9 1 36 Kiwi 1 1 11 2 48 Mangos 1g.5 17 1.8.3 73 Grapefruit 1 1 26 4 18 Rhubarb 1g 1 5 2 24 Apricots (Fresh) 1g 1 11 2 48 Lemon 1 1 5 3 2 42 Lime 1 5 2 2 Vegetables Amount Protein Carbs Fibre Fats Kcal Broccoli 1g 3 7 3 4 Green Peas 1g 5 15 5 8 Green Beans 1g 2 7 3 36 Asparagus 1g 2 4 2 24 Aubergine 1g 1 6 3 28 Leek 1g 1 14 2 6 Mushrooms 1g 3 3 1 24 Cauliflower 1g 2 5 3 28 Zucchini 1g 3 3 1 1 33 Edamame 1g 1 1 5 5 125 Brussel Sprouts 1g 3 9 4 48 Artichoke 1g 3 26 2 116 Kale 1g 3 1 2 1 61 Cabbage 1g 1 6 3 28 Swiss Chard 1g 2 4 2 24 Butternut Squash 1g 1 12 2 52 Turnip 1g 1 6 2 28 Parsnips 1g 1 18 5 76 Spinach 1g 3 4 2 28 Lettuce 1g 1 3 2 16 Cucumber 1g 1 2 1 12 Carrot 1g 1 1 3 44 Celery 1g 1 3 2 16 Bell Pepper 1g 1 5 2 24 Beetroot 1g 2 1 3 48 Onion 1g 1 1 2 44 Tomatoes 1g 1 4 1 2 Corn 1g 2 12 2 2 74
Fats Amount Protein Carbs Fibre Fats Kcal Peanut Butter 1g 28 13 8 49 65 Almond Butter 1g 22 5 12 59 639 Almonds 1g 2 21 1 47 587 Walnuts 1g 14 12 7 68 716 Cashew Nuts 1g 18 27 3 44 576 Macademia Nuts 1g 8 14 9 76 772 Desiccated Coconut 1g 7 1 21 68 68 Chia Seeds 1g 18 42 34 32 528 Flaxseed (Seeds) 1g 18 29 27 42 566 Oils (Olive, Nuts, Macadamia, Coconut Oil etc) 1 tbs 14 126 1/2 tbs 7 63 1 tsp 5 45 85% Dark Chocolate 1g 13 38 15 45 69 Olives 1g 1 4 3 15 155 Hummus 1g 8 14 6 1 178 Avocado (without stone) 1g 2 9 7 15 179
Supplements Whey Protein 1 Scoop 25 3 1 121 Omega 3 Tablet 1 1 9 BCAA 1g 5 2 Intra-MD 1 scoop 3 12 Dextrose 1g 91 364 Creatine 5g Beta Alanine 3g L-Citrulline 6g Condiments Ingredients Amount Protein Carbs Fibre Fats Calories Heinz Low Sugar Tomato Ketchup 1 tbsp 1 4 Canned Tomatoes 1g 2 8 Hot Sauce 1 tsp Low Fat Ranch 1 tbsp 3 2 3 Low Fat Mayo 1 tbsp 1 4 4 Brown Sauce 1 tbsp 4 16 Light Soy Sauce 1 tbsp 2 8 Light Tomato Pasta Sauce 1/2 cup 3 13 1 2 82 Walden Farm Salad Dressing (multiple flavours available) 1 tbsp Sweet Chilli Sauce 3-4 tbsp 2 15 1 77 Mexican & Chinese Spices 1 tsp Reduced Fat Parmesan 2 tsp 1 2 1 21 Balsamic Vinegar 1 tbsp 2 8 Sugar Free Maple Syrup 6ml 7 28 1% cocoa 1 tbsp 6 37 3 1 181 Cinnamon PInch PB2 2 tbsp 5 3 2 2 5
Seasonings Spice Allspice Basil Bay Leaf Cardamon Cayenne Pepper Chia Seeds Chilli Powder Chives Cinnamon Cloves Corriander Cumin Dill Fennel Seeds Fenugreek Garlic Ginger Mint Powdered Mustards Nutmeg Nutritional Yeast Oregano Paprika Parsley Peppercorns Rosemary Saffron Sage Sesame Seed Star Anise Tarragon Thyme Tumeric Good For: Sweet mixture of cinnamon, clove & nutmeg- used in baked goods. Mostly used in Italian Cooking- best with pasta, tomatoes, chicken. Adds an earthy flavour to dishes- good in meat dishes, stocks, sauces. Widely used in Indian cooking. Great when combined with cloves or cinnamon in baked products. From red chilli peppers. Adds a heat to your dishes. Good in smoothies and chia puddings- nutritious and add texture. Mild to Hot- can be used in a range of savoury dishes to add heat. Onion/ garlic flavour- good with fish, sauces and salads. Sweet, aromatic flavour. Great in both sweet and savoury dishes. Sweet, warming spice- compliments slow cooked meat and baked products. Commonly used in chilli or curry dishes. Hot, earthy flavour. Commonly used in Middle Eastern cooking- good on meat and fish. Tangy flavour, good with fish and seafood. Aniseed flavour- found in Chinese Five Spice, many curries and good with fish dishes. Sweet spice. Used in Indian cooking, yoghurts, vegetables and sauces. Used in cuisines worldwide, particularly Italian. Also has many health benefits. Sweet, tangy flavour. Used a lot in Jamaican cooking- meats and cakes. Cool, refreshing flavour. Used in drinks, with lamb and desserts. Hot, pungent flavour. Used in sauces. Nutty, warm, spicy flavour- best in cakes, white sauces, creamed spinach. Nutty, creamy, cheese flavour- a common cheese substitute. Commonly used in Italian cuisine. Pasta, meat, tomatoes. From dried rep peppers- ranges from sweet to hot. Used in dips, tagines, with eggs. Slightly peppery flavour. Used as a garnish, particularly good in white sauce on fish. A common seasoning for all savoury dishes. Aromatic flavour. Commonly used with meat, casseroles and roasted potatoes. Used in Indian cuisine- a deep burnt orange colour, sweet flavour. Very expensive. Slightly bitter, minty flavour. Good in stuffing or meat dishes. Nutty flavour. Array of uses- crackers, salads, seafood. Liquorice flavour. Used in baking and stocks. Sweet aniseed/ vanilla flavour- key in French cuisine. Good with poultry, eggs and cheese. Sweet, earthy flavour. Good with Mediterranean vegetables, pork, fish and lamb. Yellow to Orange colour- used to colour food. Commonly used in curry dishes.