| Snack | Cal | Protein | Fiber |
|---|---|---|---|
| Greek yogurt, plain (170g) | 100 | 17g | 0g |
| Cottage cheese (½ cup) | 90 | 13g | 0g |
| Protein shake (1 scoop) | 120 | 24g | 1g |
| Hard-boiled egg | 70 | 6g | 0g |
| Beef jerky (1 oz) | 90 | 11g | 0g |
| Air-popped popcorn (3 cups) | 95 | 3g | 3.5g |
| Carrots + hummus (2 tbsp) | 100 | 3g | 4g |
| Roasted chickpeas (¼ cup) | 120 | 5g | 4g |
| Pistachios in shell (1 oz) | 160 | 6g | 3g |
| Almonds (1 oz, ~23) | 165 | 6g | 3.5g |
| Apple (medium) | 95 | 0g | 4.5g |
| Frozen grapes (1 cup) | 60 | 1g | 1g |
| Dark chocolate 85% (20g) | 120 | 2g | 2g |
| Pickles | 5 | 0g | 0g |
| Tier | Foods |
|---|---|
| Leanest eat generously | Egg whites (26g/125 per cup) • Shrimp (24g/110) • Cod/white fish (20g/~100) • Chicken breast (25g/130) • Turkey breast (25g/120) • Canned tuna (25g/100) • Nonfat Greek yogurt (~20g/130 per cup) • Cottage cheese (24g/160 per cup) |
| Lean daily, measured | 93/7 ground beef (23g/170) • Sirloin (26g/180) • Lean ground turkey (22g/170) • Pork tenderloin (24g/140) |
| Moderate portion these | Whole eggs (6g/70 each) • Salmon (23g/230 farmed, ~160 wild) • Chicken thighs (21g/200) • 85/15 ground beef (21g/240) |
| Fattiest occasional, budgeted | Ribeye (~20g/310) • Bacon (12g/180 per 4 slices) • Sausage (14g/250+ per link) • Wings with skin |
| Meal | Cal | Protein | The fix |
|---|---|---|---|
| Deli sandwich | 350–450 | 20–25g | Double meat, mustard over mayo |
| Pasta + sauce | 600–900 | 15g | Weigh 85–100g dry; add lean beef |
| Meat lasagna | 600–900 | 30g | One slice + salad |
| Butter chicken + rice | 800–1,000+ | 35g | Less sauce, 1 cup rice |
| PB&J | ~400 | 12g | Weigh the PB (2 tbsp = 190) |
| Bacon/eggs/hash browns/toast | 700–900 | 25g | Hash browns OR bacon, not both |
| Hamburger (homemade) | 500–600 | 25–30g | One patty, load veg, no fries |
| Hot dogs | ~280 ea | 7g | Cap at 2, no chips alongside |