Foster Farms Chicken Breasts, Boneless Skinless (10 lb. Total Weight)
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.
Trader Joe’s Organic Free Range Chicken: Boneless & Skinless Breasts (1 lb. Total Weight)
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.
Great Range Buffalo Ground Bison 90% Lean (2.5 lb. Total Weight)
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)
Chicken of the Sea Premium Chunk Light Tuna in Water 7 oz. Cans, 12-count
12 cans with 40g protein and 1.5g fat in each can.
USDA Choice (white pack) Beef Loin New York Steak, 4 steaks per pack (3.5 lb Net Weight)
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.
Foster Farms Fresh Ground Turkey Breast – Extra Lean 99% Fat Free (1lb Net Weight)
Muscle Feast Premium Protein Blend
1 scoop = 21g protein, 1.5g carbs, and 1 g fat.
Ground Based Nutrition Plant Based Protein Blend
2 scoops = 20g protein, 3g carbs, 1.5 g fat, and 2g fiber.
Egg Whites raw
½ Cup = 13g protein and 0g fat, 1 Cup=26g protein and 0g fat.
1 egg white= 4g protein and 0g fat.
Fage Total 0% Greek Yogurt (170g cups)
1 container = 15g protein and 0g fat.
Fage Total 5% Greek Yogurt (170g cups)
1 container = 15g protein and 8.5g fat
Sargento Light Mozzarella String Cheese, 12 ct
6g protein and 2.5 g fat per string cheese stick.
Mini Babybel Light Semis of Cheese
6g protein and 3 g fat per wheel.
Trader Joe’s Uncured Turkey Bacon
6g protein and 1.5 g fat per slice.
Trader Joe’s Uncured Dry Rubbed Sliced Bacon
4g protein and 3 g fat per slice.
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
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
Costco’s Sweet Potatoes
A Large 6″ Long & 3″Diameter (200-225g) = 4g P 37g C 0g F **5g Fiber
Costco’s Russet/Red/White Potatoes
A Large 6″ Long & 3″Diameter (200-225g) = 5g P 37g C 0g F **3g Fiber
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
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
- 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
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
3 thoughts on “Estimate Macros like an Engineer”
Love this. ☄️🎯
So glad you enjoyed!
This is Awesome!
Any Vegan protein breakdowns ?