Proteins

Grilled Tilapia

4oz= 100 Calories,  20g of Protein, 2.5g of Fat, 1g of Sat. Fat

6oz= 150 Calories, 30g of Protein, 3.8g of Fat, 1.5g Sat. Fat

Lean Beef Mushroom Patty

(Portions Weighed Cooked 90/10)

 4oz = 246 Calories, 31g of Protein, .4g Carbs, 12g Fat. 5.2g Sat. Fat

6oz = 371 Calories, 46.7g of Protein, .7g Carbs, 18g of Fat, 7.8g of Sat. Fat

Baked Salmon

4oz = 169 Calories, 29g of Protein, 4g of Fat, 1g of Sat Fat

6oz= 253 Calories, 44g of Protein, 7g Of Fat, 1g of Sat. Fat  

Grilled Chicken

 (Grilled Lime, Southwest, Orange , Rosemary)

4oz= 187 Calories, 35.2g Of Protein,4.1g Of Fat, 1.1g Sat. Fat

6oz= 281 Calories, 52.7g of Protein,6.2g of Fat. 1.7g of Sat. Fat

Tri Tip 

4oz= 189 Calories, 23.61g of Protein, .5g of Carbs, 9.7g Fat, 3.5g Sat. Fat

6oz=278 Calories, 35.31g of Protein, .5g Carbs, 14.54g of Fat, 5.28G Sat. Fat.

Lean Turkey Meat Balls

(Portions weighed cooked)

 4oz= 162.14 Calories, 20.07g of Protein, .46g Carbs, 8g of Fat, 4g Of Sat. Fat 

6oz= 270.21g Calories, 30g Of Protein, .69g of Carbs, 12g of Fat, 6g of Sat. Fat.

Top Sirloin

(Portions Weighed Cooked)

4oz=195 Calories, 32.9g of Protein, 0 Carbs,5.9g Of Fat, 0g of Sat. Fat

6oz= 293 Calories, 49.3g of Protein,0g Carbs, 8.8g of Fat, 0g of Sat. Fat

Shrimp (Portions weighed cooked)

4oz= 112 Calories, 24g Of Protein, 0 carbs, .8g of Fat, .1g of Sat. Fat 

Carbs

Sweet Potatoes  1 Cup = 249 Calories, .46g Fat, 58.12g Carbs, 4.49 Protein

White Rice/Green Cilantro  1 Cup = 204  Calories, .44g Fat, 44.08g of Carbs, 4.2g Of Protein

Redskin potatoes 1 Cup= 202 Calories, .3g of Fat, 44.4g Carbs, 5.2 g of Protein

Brown Rice 1 Cup = 216 Calories, 1.76g of Fat, 44.77g of Carbs, 5.03g of Protein

Wheat Pasta 1 Cup = 174 Calories, .76g of Fat, 37.16g Of Carbs, 7.96g of Protein

Mashed Potatoes 1 Cup = 202 Calories 4g of Total Fat, 2g of Sat Fat, Total Carbs 38g, 5g of Protein,

Veggies

Spinach 1 Cup (Served Raw) = 41 Calories, 6.9g of Carbs, 5.3g Of Protein

Green Beans 1 Cup = 44 Calories, 9.9g of Carbs, 2.4g of Protein

 Broccoli 1 Cup = 30 Calories, 9.9 of Carbs, 2g of Protein

Mixed Veggies  1 Cup = 50 Calories,10g Of Carbs, 2g of Protein

*Macros on Mixed Veggies are Estimate's as the Veggies vary by season and qty. of each per cup