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NUTRITION / HOW TO USE THE CUSTOMIZED MENU

PROTEINS:

CHICKEN: Trimmed, lightly seasoned and grilled
4oz: 34g Protein / 0g Carb / 1.3g Fat / 160 Cal

6oz: 52g Protein / 0g Carb / 6g Fat / 240 Cal
8oz: 69g Protein  / 0g Carb / 2.7g Fat / 320 Cal

GROUND TURKEY: Pan-cooked and lightly seasoned.
4oz: 30g Protein / 0g Carb / 2.2g Fat / 135 Cal
6oz: 43g Protein / 0g Carb / 3.2g Fat / 195 Cal
8oz: 57g Protein /0g Carb / 4.2g Fat / 255 Cal

STEAK: Grilled lightly seasoned.
4oz: 32g Protein / 0g Carb / 9g Fat  / 220 Cal
6oz: 48g Protein / 0g Carb / 14g Fat / 330 Cal
8oz: 64g Protien / 0g Carb / 18g Fat / 440 Cal

COD: Oven broiled and lightly seasoned
4oz: 22g Protein / 0g Carb / 0g Fat  / 96 Cal
6oz: 24g Protein / 0g Carb / 1g Fat / 114 Cal
8oz: 31g Protein /  0g Carb / 0g Fat / 149 Cal

TOFU: Oven broiled and lightly seasoned
4oz: 13g  Protein / 7g Carb / 6g Fat / 132 Cal
6oz: 20g Protein / 11g Carb / 9g Fat / 198 Cal
8oz: 26g Protein / 14g Carb / 12g Fat  / 264 Cal

CARBOHYDRATES:

BROWN RICE:
1/2 Cup: 2g Protein / 23g Carbs / 1g Fat / Cal 109
1 Cup: 4g Protein / 46g Carbs / 2g Fat  / Cal 218

1.5 Cup: 7.5g Protein / 67.2g Carbs / 2.6g Fat / Cal 325

JASMINE RICE:
1/2 Cup : 2g Protein / 23g Carbs / 0g Fat / Cal 109
1 Cup: 4g Protein / 45g Carbs / 0g Fat / Cal 205

1.5 Cup: 8g Protein / 67.5g Carbs / 0g Fat / Cal 308

QUINOA:
1/2 Cup: 4g Protein / 19g Carbs / 1g Fat / Cal 111
1 Cup: 8g Protein / 38g Carbs / 3g Fat / Cal 222

1.5 Cup: 12g Protein / 71g Carbs / 5.3g Fat / Cal 333


SWEET POTATO:
4oz: 2g Protein / 20g Carbs / 0g Fat / Cal 102
6oz: 3g Protein / 35g Carbs / 0g Fat  / Cal 153
8oz: 4g Protein / 40g Carbs / 0g Fat  / Cal 204

RED POTATO:
4oz: 4g Protein / 22g Carbs / 0g Fat / Cal 100
6oz: 4g Protein / 33g Carbs / 0g Fat / Cal 150
8oz: 5g Protein / 44g Carbs / 0g Fat / Cal 200

VEGETABLES:

1 Cup Broccoli:  2g Protein / 6 g Carbs / 0g Fat / Cal 31
1 Cup Green Beans: 2g Protein / 11g Carbs / 0g Fat / Cal 50
1 Cup Spinach: 0g Protein / 1g Carbs / 0g Fat / Cal 7
1 Cup Asparagus: 4g Protein / 8g Carbs / 0g Fat / Cal 40
1 Cup Cauliflower: 2g Protein / 5g Carbs / 0g Fat / Cal 25

Choose One From Each

Lean Down -
Bikini Competitor


4oz protein,
4oz carbs,
1 cup veg.
avg. 250-300 calories.


 

Sustain -
Busy lifestyle


6oz protein,
6oz carbs,
1 cup veg.
avg. 350-400 calories.


 

Build Up -
Bulk


8oz protein,
8oz carbs,
 1 cup veg.
avg. 450-500 calories