Here’s a food calorie list for those of you who like to dial in your diet. When trying to lose weight it’s very important to dial in your diet (i.e. keep track of calories). Why I think this is important is because when you keep track of how much you eat you’ll stay more consistent on a daily basis. It will also help you to be a better estimator of calories you eat per day even when not tracking. I’m going to break it down into proteins, carbs, and fats. Remember, these are not exact numbers, because each brand and type is always different. This only a guide:


Proteins
Food (usually 1 serving) Calories Protein Carbs Fat
Chicken breast, no skin, 4oz 183 34.5g 0g 4g
Turkey breast, no skin, 4oz 126 27.9g 0g 0.7g
1 whole egg, scrambled 109 6.8g 1.3g 7.4g
Egg whites, 1 cup 116.6 26.5g 1.8g 0.4g
Whey Protein, 1 scoop 120 24g 3g 1g
Tuna, in water, 1 can 131 28.4g 0g 2.2g
Eye of round roast, 4oz 169 24.7g 0g 7.1g
Carbs
Food (usually 1 serving) Calories Protein Carbs Fat
Oats, raw, 1/2 cup 155.5 6.5g 27.1g 2.6g
Brown rice, 1/2 cup 107.4 2.5g 22.2g 0.87g
Red potatoes, roasted, 4oz 100.9 2.6g 22.2g 0.17g
Sweet potato, roasted, 4oz 129.7 2.2g 22.6g 3.7g
Broccoli, raw, 1 cup 29.9 2.5g 5.8g 0.33g
Fat
Food (usually 1 serving) Calories Protein Carbs Fat
Olive oil, 1 tbsp 119.3 0g 0g 13.5g
Almonds, 1oz 163.9 6g 5.6g 14.4g
Peanut butter, 1 tbsp 94.1 4g 3.1g 8.1g

This is not a complete list of course. There are definitely more foods that are in my diet that are not included in here. However, these are the majority of the foods that I eat. If you would like me to add some foods please make a comment, and I’ll add it =)

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