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Proteins

Chicken breast 4oz, 5oz or 6oz

4oz: Calories: 184 Fat: 4g Protein: 34.5g Carbs: 0g

5oz : Calories: 230 Fat:5g Protein: 43.06g Carbs 0g

6oz: Calories: 276 Fat:6g Protein: 51.68g Carbs: 0g

Ground Turkey 4oz, 5oz or 6oz

4oz: Calories: 261 Fat: 14.61g Protein: 30.39g Carbs: 0g

5oz: Calories: 326 Fat: 18.26g Protein: 37.98g Carbs: 0g

6oz :Calories: 391 Fat: 21.91g Protein: 45.58g Carbs: 0g

Steak 4oz, 5 oz, or 6oz

4oz: Calories: 286 Fat:17.02g Protein: 30.9g Carbs: 0g

5oz :Calories: 357 Fat: 21.2g Protein: 36.7g Carbs: 0g

6oz: Calories: 429 Fat: 25.5 Protein: 46.42 Carbs: 0g

Ground Beef 4oz, 5oz, 6oz

4oz: Calories: 246 Fat: 13.3g Protein: 29.61g Carbs: 0g

5oz: Calories: 301 Fat: 21g Protein: 26.03g Carbs: 0g

6oz : Calories: 361 Fat: 25.2g Protein: 31.23g Carbs: 0g

Salmon 4oz, 5oz, 6oz

4oz: Calories: 161 Fat: 7.19g Protein: 22.49g Carbs: 0g

5oz: Calories: 210 Fat: 8.98g Protein: 28.11g Carbs: 0g

6oz: Calories:241 Fat:10.78g Protein: 33.73g Carbs: 0g

Tofu 4oz, 5oz, 6oz

4oz: Calories: 70.4 Fat: 3.06 Protein: 7.82g Carbs: 2.72

5oz: Calories: 88 Fat: 3.83 Protein: 9.78g Carbs: 3.4g

6oz: Calories: 105.6 Fat: 4.59 Protein: 11.73 Carbs: 4.08g

Carbs

Brown Rice 4oz, 5oz, 6oz

4oz: Calories: 127 Fat: 0.94g Protein:2.63g Carbs: 26.6g

5oz: Calories: 159 Fat: 1.18g Protein:3.29g Carbs: 33.33g

6oz: Calories: 191 Fat: 1.41g Protein: 3.95g Carbs: 39.99g

White Rice 4oz, 5oz, 6oz

4oz: Calories: 132 Fat: 0g Protein: 4g Carbs: 32g

5oz: Calories: 165 Fat: 0g Protein: 5g Carbs: 40g

6oz: Calories: 198 Fat: 0g Protein: 6g Carbs : 48g

Quinoa

4oz: Calories: 136 Fat: 2g Protein: 5g Carbs: 24g

5oz: Calories: 170 Fat: 2.5g Protein: 6.25g Carbs: 30

6oz: Calories: 204 Fat: 3g Protein: 7.5g Carbs: 36g

Sweet Potatoes ( baked with skin)

4oz: Calories: 89.6 Fat: 0g Protein: 1.6g Carbs: 20.85g

5oz: Calories: 112 Fat: 0g Protein: 2g    Carbs: 26g

6oz: Calories: 134.4 Fat:0g Protein: 2.4g Carbs: 31.2g

Potatoes ( baked with skin)

4oz: Calories: 112 Fat: 0g Protein: 3.2g Carbs: 20.8g

5oz: Calories: 140 Fat:0g Protein: 4g Carbs: 26g

6oz: Calories: 140 Fat: 0g Protein: 4.8g Carbs: 31.2g

Veggies

Broccoli

4oz: Calories: 32 Fat: 0g Protein: 4g Carbs: 7g

5oz: Calories: 40 Fat:0g Protein:5g Carbs: 8.75g

6oz: Calories: 48 Fat: 0g Protein: 6g Carbs: 10.5g

Brussel Sprouts

4oz: Calories: 49 Fat: 0.34 Protein: 3.83 Carbs: 10.15

5oz :Calories: 61 Fat: 0.43 Protein: 4.79 Carbs: 12.69

6oz: Calories: 73 Fat: 0.51 Protein: 5.75 Carbs: 15.22

Cauliflower

4oz: Calories: 28 Fat: 0.11g Protein: 2.25g Carbs: 6.01

5oz: Calories: 35 Fat:0.14g Protein: 2.81g Carbs: 7.51

6oz: Calories: 43 Fat: 0.17 Protein: 3.37g Carbs: 9.02

Asparagus

4oz: Calories: 23 Fat:0.14g Protein: 2.49g Carbs 4.4g

5oz: Calories 28 Fat: 0.17g Protein: 3.12g Carbs: 5.5g

6oz Calories: 34 Fat: 0.2g Protein: 3.74g Carbs: 6.65g

Green Beans

4oz: Calories: 35 Fat: 0.14g Protein 2.06g Carbs: 8.09g

5oz: Calories: 44g Fat: 0.17g Protein:2.58g Carbs: 10.11

6oz: Calories: 53 g Fat: 0.2g Protein: 3.1g Carbs: 12.13

Bell Peppers

4oz:  Calories: 24 Fat: 0g Protein: 0.9 Carbs: 5.5g

5oz:  Calories: 30 Fat: 0g Protein: 1.1g Carbs: 6.9g

6oz:  Calories: 36 Fat: 0g Protein: 1.3g Carbs: 8.3g