Flexible Dieting Cheat Sheet

Proteins

1) 4 ounces ground turkey (85/15) 20 grams protein, 16 grams fat

2) 4 ounces ground beef (85/15) 20 grams protein, 16 grams fat

3) 1 chicken breast 6 ounces 26 grams protein, 2 grams fat

4) Salmon 4 ounces 23 grams protein, 12 grams fat

5) 4 ounces steak (lean) 35 grams protein, 7 grams fat

Complex carbs

1) Uncle bens 90 second rice (1 cup) 40 grams carbs, 2.5 grams fat, 4 grams protein

2) Quaker instant oats (1 packet) 35 grams carbs, 5 grams protein, 2 grams fat

3) Sweet potato (5 ounces) 23 grams carbs, 2 grams protein, 9 grams sugar

4) Red potato (5 ounces) 27 grams carbs, 3 grams protein, 2 grams sugar

5) Broccoli (3 ounces) 6 grams carbs, 2.5 grams protein

6) Green beans (4.4 ounces) 10 grams carbs, 2.5 grams protein, 2 grams sugar

7) Asparagus (4.7 ounces) 5.4 grams carbs, 3 grams protein

Sugars

1) M & M’s (1 ounce) 20 grams carbs, 18 grams sugar, 6 grams fat

2) Strawberries (1 cup) 18 grams carbs, 11 grams sugar

3) Large Banana 31 grams carbs, 17 grams sugar

4) Krispy Kreme original glazed doughnut 21 grams carbs, 10 grams sugar

Cheat foods

1) One slice cheese pizza 33 grams carbs, 12 grams protein, 10 grams fat, 4 grams sugar

2) Hamburger/ In and out 39 grams carbs, 16 grams protein, 19 grams fat

3) French fries In and out 54 grams carbs, 7 grams protein, 18 grams fat

4) Chicken burrito Chipote 45 grams carbs, 39 grams protein, 16 grams fat