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THE ULTIMATE Bodybuilding food guide



This list breaks down your PROTEIN CARBS FATS FRUITS AND VEG into their respective macros based on portion sizes to make things easier for you to make decisions on the fly. To make this guide work for you I'd highly suggest choosing 3-5 food sources from each of the following categories to make yourself a grocery list.


Proteins:

  1. Chicken breast (skinless, boneless): 31g protein, 0g carbs, 3.6g fat per 100g serving

  2. Whey protein isolate: 25g protein, 0g carbs, 0g fat per 30g serving

  3. Greek yogurt (plain, nonfat): 10g protein, 4g carbs, 0g fat per 100g serving

  4. Tuna (canned in water): 23g protein, 0g carbs, 1g fat per 100g serving

  5. Salmon fillet steak: 20g protein, 0g carbs, 13g fat per 100g serving

  6. Turkey breast (skinless, boneless): 29g protein, 0g carbs, 1g fat per 100g serving

  7. Cottage cheese (nonfat): 11g protein, 3g carbs, 0.4g fat per 100g serving

  8. Beef burger with lean beef: 20g protein, 0g carbs, 12g fat per 100g serving

  9. Sirloin steak: 23g protein, 0g carbs, 7g fat per 100g serving

  10. Cod (cooked): 20g protein, 0g carbs, 0.7g fat per 100g serving

  11. Turkey bacon: 17g protein, 2g carbs, 6g fat per 100g serving

  12. Egg whites: 11g protein, 0.7g carbs, 0.2g fat per 100g serving

  13. Pork tenderloin: 22g protein, 0g carbs, 3g fat per 100g serving

  14. Shrimp (cooked): 24g protein, 1g carbs, 0.3g fat per 100g serving

  15. Regular eggs (large, 50g): Calories: 72 kcal, Protein: 6.3g, Fat: 4.8g, Carbohydrates: 0.4g, Serving size: 1 large egg



Carbs:

  1. Sweet potato (1 medium, 114g) - 27g carbs, 2g protein, 0g fat

  2. Brown rice (1 cup cooked, 195g) - 45g carbs, 5g protein, 2g fat

  3. Quinoa (1 cup cooked, 185g) - 39g carbs, 8g protein, 4g fat

  4. Oatmeal (1 cup cooked, 234g) - 27g carbs, 6g protein, 2.5g fat

  5. White potato (1 medium, 173g) - 37g carbs, 4g protein, 0g fat

  6. Whole wheat bread (1 slice, 28g) - 12g carbs, 2g protein, 1g fat

  7. Whole wheat pasta (1 cup cooked, 140g) - 37g carbs, 7g protein, 1g fat

  8. Cream of wheat (cooked, 245g): Calories: 133 kcal, Protein: 3.5g, Fat: 0.5g, Carbohydrates: 28.5g, Fiber: 1.3g, Serving size: 1 cup (245g)

  9. Bagel (plain, 104g): Calories: 289 kcal, Protein: 10g, Fat: 1.5g, Carbohydrates: 58g, Fiber: 2g, Serving size: 1 medium bagel (104g)

  10. Granola (homemade, 60g): Calories: 282 kcal, Protein: 8g, Fat: 17g, Carbohydrates: 26g, Fiber: 4g, Serving size: 1/2 cup (60g)

  11. White rice (cooked, 158g): Calories: 205 kcal, Protein: 4.2g, Fat: 0.4g, Carbohydrates: 44.5g, Fiber: 0.6g, Serving size: 1 cup (158g)

  12. Honey (1 tablespoon, 21g) - 17g carbs, 0g protein, 0g fat

  13. Maple syrup (1 tablespoon, 20g) - 13g carbs, 0g protein, 0g fat

  14. Popcorn (popped, 28g): Calories: 106 kcal, Protein: 3g, Carbs: 22g, Fat: 2g, Fiber: 3g, Serving size: 3 cups (28g)

  15. Cereal 1 cup (29g - 64g), Calories: 100 - 200 kcal, Protein: 2 - 5g, Carbohydrates: 10 - 30g, Fat: 0.5 - 2g,

Fats:

  1. Olive Oil (1 tablespoon) - 14g fat, 120 calories

  2. Coconut Oil (1 tablespoon) - 14g fat, 120 calories

  3. Avocado (1 medium) - 23g fat, 250 calories

  4. Almonds (1 ounce) - 14g fat, 160 calories

  5. Walnuts (1 ounce) - 18g fat, 190 calories

  6. Cashews (1 ounce) - 12g fat, 160 calories

  7. Peanut Butter (2 tablespoons) - 16g fat, 190 calories

  8. Almond Butter (2 tablespoons) - 18g fat, 190 calories

  9. Flaxseeds (1 tablespoon) - 4g fat, 40 calories

  10. Chia Seeds (1 tablespoon) - 5g fat, 60 calories

  11. Sesame Oil (1 tablespoon) - 14g fat, 120 calories

  12. Butter (1 tablespoon) - 11g fat, 100 calories

  13. Ghee (1 tablespoon) - 14g fat, 120 calories

  14. Heavy Cream (1 tablespoon) - 5g fat, 50 calories

  15. Cheese (1 ounce) - 9g fat, 110 calories

Vegetables:

  • Spinach: 1 cup (30g) - 0.4g protein, 0.1g fat, 1g carbs (0.7g fiber)

  • Kale: 1 cup (16g) - 0.9g protein, 0.9g fat, 6.7g carbs (2.6g fiber)

  • Broccoli: 1 cup (91g) - 2.6g protein, 0.3g fat, 6g carbs (2.4g fiber)

  • Cauliflower: 1 cup (100g) - 2g protein, 0.3g fat, 5g carbs (2g fiber)

  • Brussels sprouts: 1 cup (88g) - 3g protein, 0.3g fat, 6g carbs (3g fiber)

  • Asparagus: 1 cup (134g) - 2.9g protein, 0.2g fat, 5.2g carbs (2.8g fiber)

  • Bell peppers: 1 medium pepper (119g) - 1.3g protein, 0.3g fat, 6g carbs (2.3g fiber)

  • Cabbage: 1 cup (89g) - 1.1g protein, 0.1g fat, 5.2g carbs (2.2g fiber)

  • Zucchini: 1 cup (124g) - 1.4g protein, 0.4g fat, 3.5g carbs (1.2g fiber)

  • Eggplant: 1 cup (82g) - 0.8g protein, 0.2g fat, 4.8g carbs (2.5g fiber)

  • Green beans: 1 cup (100g) - 1.8g protein, 0.2g fat, 7g carbs (3.4g fiber)

  • Cucumber: 1 cup (104g) - 0.8g protein, 0.2g fat, 3.1g carbs (0.5g fiber)

  • Radish: 1 cup (116g) - 1.8g protein, 0.2g fat, 4g carbs (1.9g fiber)

  • Celery: 1 cup (101g) - 0.9g protein, 0.1g fat, 3g carbs (1.6g fiber)

  • Tomatoes: 1 medium tomato (123g) - 0.9g protein, 0.2g fat, 4g carbs (1.2g fiber)

Fruits:

  • Bananas: Macros (per medium fruit) - Calories: 105, Carbs: 27g, Protein: 1g, Fat: 0.4g, Fiber: 3.1g

  • Oranges: Macros (per medium fruit) - Calories: 62, Carbs: 15g, Protein: 1.2g, Fat: 0.2g, Fiber: 3.1g

  • Apples: Macros (per medium fruit) - Calories: 95, Carbs: 25g, Protein: 0.5g, Fat: 0.3g, Fiber: 4g

  • Pineapples: Macros (per cup, chunks) - Calories: 82, Carbs: 21g, Protein: 1g, Fat: 0.9g, Fiber: 2.3g

  • Mangoes: Macros (per cup, sliced) - Calories: 99, Carbs: 25g, Protein: 1.4g, Fat: 0.6g, Fiber: 3g

  • Strawberries: Macros (per cup, whole) - Calories: 49, Carbs: 12g, Protein: 1g, Fat: 0.5g, Fiber: 3g

  • Blueberries: Macros (per cup) - Calories: 84, Carbs: 21g, Protein: 1g, Fat: 0.5g, Fiber: 4g

  • Blackberries: Macros (per cup) - Calories: 62, Carbs: 14g, Protein: 2g, Fat: 1g, Fiber: 8g

  • Raspberries: Macros (per cup) - Calories: 64, Carbs: 14g, Protein: 1.5g, Fat: 0.8g, Fiber: 8g

  • Grapefruits: Macros (per half fruit) - Calories: 52, Carbs: 13g, Protein: 1g, Fat: 0.2g, Fiber: 2g

  • Kiwis: Macros (per fruit) - Calories: 61, Carbs: 15g, Protein: 1g, Fat: 0.5g, Fiber: 2.5g

  • Peaches: Macros (per medium fruit) - Calories: 59, Carbs: 14g, Protein: 1.4g, Fat: 0.4g, Fiber: 2g

  • Plums: Macros (per medium fruit) - Calories: 46, Carbs: 12g, Protein: 0.7g, Fat: 0.2g, Fiber: 1.4g

  • Pears: Macros (per medium fruit) - Calories: 101, Carbs: 27g, Protein: 1g, Fat: 0.3g, Fiber: 6g

  • Grapes: Macros (per cup) - Calories: 104, Carbs: 27g, Protein: 1g, Fat: 0.2g, Fiber: 1.4g

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