Estimate Macros like an Engineer

Protein Visuals

Foster Farms Chicken Breasts, Boneless Skinless (10 lb. Total Weight)

macro Breakdown

6 packs with 2-3 Chicken Breasts per bag: meaning on average, each one will be 11oz raw and 8.2 oz cooked (25% water weight reduction) = 70g protein and 4 g fat per cooked chicken breast.

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grams of protein
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grams of fat

Trader Joe’s Organic Free Range Chicken: Boneless & Skinless Breasts (1 lb. Total Weight)

macro Breakdown

2 chicken breasts per pack meaning 1 breast will be 8oz raw and 6 oz cooked (25% water weight reduction) = 52g protein and 2.5g fat per cooked chicken breast.

 

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grams of protein
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grams of fat

Great Range Buffalo Ground Bison 90% Lean (2.5 lb. Total Weight)

macro Breakdown

2 packs with 1.25 lbs. raw bison which reduces down to 15 oz cooked (25% water weight reduction) = 115g protein and 55g fat per pack (split into 4 servings = 25g protein and 8.5g fat)

 

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grams of protein
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Chicken of the Sea Premium Chunk Light Tuna in Water 7 oz. Cans, 12-count

macro Breakdown

12 cans with 40g protein and 1.5g fat in each can.

 

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grams of protein
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USDA Choice (white pack) Beef Loin New York Steak, 4 steaks per pack (3.5 lb Net Weight)

 

macro Breakdown

Avg steak weight (thick fat piece trimmed) is 12 oz raw which reduces down to 10 oz cooked (15% water weight reduction) = 75g protein and 22g fat per steak.

 

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grams of protein
0
grams of fat

Foster Farms Fresh Ground Turkey Breast – Extra Lean 99% Fat Free (1lb Net Weight)

macro Breakdown

1 pack with 1 lb. raw turkey which reduces down to 12 oz cooked (25% water weight reduction) = 85g protein and 5g fat per pack (split into 4 servings = 20g protein and 1g fat)
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grams of protein
0
gram of fat

Muscle Feast Premium Protein Blend

macro Breakdown

1 scoop = 21g protein, 1.5g carbs, and 1 g fat.

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grams of protein
0
grams of carbs
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gram of fat

Ground Based Nutrition Plant Based Protein Blend

macro Breakdown

2 scoops = 20g protein, 3g carbs, 1.5 g fat, and 2g fiber.

 

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grams protein
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grams of carbs
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grams of fiber

Egg Whites raw

½ Cup = 13g protein and 0g fat, 1 Cup=26g protein and 0g fat.

 

macro Breakdown

1 egg white= 4g protein and 0g fat.

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grams of protein
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grams of fat

Whole Egg

macro Breakdown

1 egg= 6g protein and 5 g fat.
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grams of protein
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grams of fat

Fage Total 0% Greek Yogurt (170g cups)

macro Breakdown

1 container = 15g protein and 0g fat.

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grams of protein
0
grams of fat

Fage Total 5% Greek Yogurt (170g cups)

 

macro Breakdown

1 container = 15g protein and 8.5g fat

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grams of protein
0
grams of fat

Sargento Light Mozzarella String Cheese, 12 ct

macro Breakdown

6g protein and 2.5 g fat per string cheese stick.

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grams of protein
0
grams of fat

Mini Babybel Light Semis of Cheese

 

macro Breakdown

6g protein and 3 g fat per wheel.

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grams of protein
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grams of fat

Trader Joe’s Uncured Turkey Bacon

macro Breakdown

6g protein and 1.5 g fat per slice.

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grams of protein
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grams of fat

Trader Joe’s Uncured Dry Rubbed Sliced Bacon

 

macro Breakdown

4g protein and 3 g fat per slice.

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grams of protein
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grams of fat

Carbohydrate Visuals

Minute® Ready to Serve White Rice

1 Cup= 4g P 42g C 0g F

Minute® Ready to Serve Brown Rice

1 Cup= 5g P 43g C 3g F **5g Fiber

Old Fashioned Oats

½ Cup Measured Dry = 5g P 27g C 3g F **2g Fiber

Potatoes:

 

This is a 160g Potato

 

160g (Small Potato)

Trader Joe’s , Organic Sweet Potatoes or Costco’s Nature’s Pride Organic Sweet Potatoes

 A Small 5″ Long & 2″ (130-160g) Diameter = 2gP 27g C 0g F **2g Fiber

Neeks Tip:

If you look at it, and it looks like it can fit in the palm of your hand (if it's "cute")... it's small.

Costco’s Sweet Potatoes

A Large 6″ Long & 3″Diameter (200-225g) = 4g P 37g C 0g F **5g Fiber

Neeks Tip:

These are far from "cute" and wont fit comfortably in the palm of your hand

Costco’s Russet/Red/White Potatoes

 

Again…. Far from “cute” 

A Large 6″ Long & 3″Diameter (200-225g) = 5g P 37g C 0g F **3g Fiber

 

Thomas Bread:

Thomas 100% Whole Wheat Bagels product

1 Plain Bagel (whole) = 9g P 52g C 1g F

1 Cranberry Bagel (whole) = 9g P 55g C 1g F

1 100% Whole Wheat Bagel (whole) = 11g P 49g C 1.5g F **8g fiber

1 English Muffin = 4g P 24g C 1g F

1 100% Whole Wheat English Muffin = 5g P 22g C 1g F **3g Fiber

 

Dave’s Killer Bread:

1 Regular Slice = 5g P 22g C 2g F **5g Fiber

1 Thin Slice= 3g P 12g C 1g F **3g Fiber

Fruit:

7” Medium Banana = 1.3g P 27g C .4g F **3gFiber

3” Diameter Medium Orange = 1.7g P 22g C .4gF **4.4g Fiber

3” Diameter Medium Apple = .5g P 25g C .2gF **4g Fiber

1 Clementine = .6g P 9g C .1g F **1.3gFiber

1 lb Strawberries= 4g P 34g C 0g F **7.6Fiber, 1 Pint Strawberries  2.4g P 27g C 0gF **7 Fiber

Sweeteners:

  • 1 T Clover Honey = .1g P 17g C 0g F
  • 1 T Maple Syrup = .1g P 13g C 0g F
  • 1 tsp Sugar =.0g P 5g C 0g F

 

Fats Visuals

1 tsp most oils= 0g P 0g C 5g F

1/3 Medium Avocado (50g)  1g P 4g C 8g F **3g Fiber

1 T Peanut Butter =
4g P 3g C 8g F

1 T SunButter =
4g P 3g C 8g F

Reminder: USE THIS, not a regular spoon, when serving.

24 Almonds (1oz)= 6g P 6g C 14g F

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