Macronutrient Food List (Including Fiber to help you make the best choices and keep that fiber count up)

This is a starter list of some common food the breakdown of their macronutrients for your ease of reference. Please note that this list is in no way comprehensive and there is so much that you can research. I recommend an app like myfitnesspal, or some general research to get an idea of the amounts you are having in each meal. This is designed to be both a learning opportunity and a stepping stone towards long-term nutritional independence.The goal isn’t to follow a strict meal plan or to obsess over grams but rather to build your own using suggested recipes and ideas that suit your preferences and support your goals.

CARBOHYDRATES (Per 100g or noted portion)

Food Carbs (g) Fiber (g)
Oats (rolled, dry) 66g 10g
Brown rice (cooked) 23g 1.8g
Quinoa (cooked) 21g 2.8g
Sweet potato (cooked) 20g 3g
White potato (cooked) 20g 1.8g
Whole wheat bread (1 slice) 12g 2g
Sourdough (wholemeal,slice) 15g 3g
Rice crackers (2 pieces) 14g 0.4g
Banana (medium) 27g 3g
Apple (medium) 25g 4g
Dates (2 medium pieces) 36g 3g
Berries (1 cup) 12–20g 4–8g
Mango (½ cup) 14g 1.5g
Grapes (1 cup) 27g 1.4g
Pear (medium) 26g 5.5g
Orange (medium) 15g 3g
Kiwi (1 medium) 11g 2g (3.5g if you eat it with the skin)
Pineapple (½ cup) 11g 1.2g
Watermelon (1 cup) 12g 0.6g
Butternut squash (cooked) 12g 2g
Chickpeas (cooked) 27g 7.6g
Lentils (cooked) 20g 7.9g
Carrots (1 medium) 6g 1.7g

PROTEINS (Per 100g or noted portion)

Food Protein (g) Fiber (g)
Chicken breast (cooked) 31g 0g
Turkey breast (cooked) 29g 0g
Salmon (cooked) 25g 0g
Tuna (canned in water) 26g 0g
Eggs (1 large) 6g 0g
Egg whites (3) 10g 0g
Greek yogurt (1 cup) 15–18g 0g
Cottage cheese (low-fat, ½ cup) 13g 0g
Tofu (firm) 10g 0.3g
Lentils (cooked) 9g 7.9g
Chickpeas (cooked) 9g 7.6g
Protein powder (1 scoop) 20–25g 0–1g
Quinoa (cooked) 8g 2.8g
Chia seeds (2 tbsp) 6g 10g
Almonds (about 12 nuts) 3g 3.5g
Walnuts (about 14 halves) 4g 2g
Wholemeal sourdough toast (slice) 4–5g 3g

FATS (Per 100g or noted portion)

Food Fat (g) Fiber (g)
Avocado (½ medium) 15g 6.7g
Olive oil (1 tbsp) 14g 0g
Coconut oil (1 tbsp) 14g 0g
Almonds (about 12 nuts) 7g 3.5g
Walnuts (about 14 halves) 18g 2g
Chia seeds (1 tbsp) 4g 5g
Flax seeds (1 tbsp) 4g 3g
Peanut butter (1 tbsp) 8g 1g
Tahina (1 tbsp) 8g 1.4g
Salmon (also high in protein) 13g 0g
Egg yolk (1) 5g 0g