DESIGNING your own DIET

Many diets are not based on calories, but rather on a macronutrient breakdown according to the caloric needs determined by the chosen fitness goal.

Example:
If your daily calorie needs are 2000 calories and you choose proportions of 30% protein, 20% fat and 50% carbohydrates to meet your goals:

  • 2000 x .30 / 4 = 150 grams protein
  • 2000 x .20 / 9 = 44 grams fat x .20 / 9 = 44 grams fat
  • 2000 x .50 / 4 = 250 grams carbs

Once you have figured that out, use the following as a quick reference guide for those of you designing your own diet based on specifics ratios of protein/carbs/fat!

PROTEIN
1 egg white 3.4 g of protein
1 oz. chicken uncooked 4.4 g of protein
1 oz. white fish 5 g of protein
Whey protein powder 20 – 25g of protein per scoop
1 oz. flank steak 5.76 g, 2.1 g of fat
1 oz. salmon 6 g protein, 1.6 g fat

CARBOHYDRATES
1/2 cup oats 27 g carbs, 3 g protein
1 rice cake 7 g carbs
1 oz. sweet potato 5 g carbs
1 oz. white potato 5 g carbs
1 serving grits 25 g carbs
1 serving oat bran 22 g carbs
1 serving cream of rice 32 g carbs
1/2 cup brown rice, uncooked 35 g carbs
1 small apple 16 g carbs
1 medium strawberry .8 g carbs

FAT
1 oz. almonds (22) 15 g of fat, 6.2 g of protein
1 egg yolk 2.8 g of protein, 5.23 g of fat
1 oz. walnuts (14 halves) 4.3 g of protein, 18.5 g of fat
1 tbsp. olive or flax oil 13.5 g of fat
1 tbsp. almond butter 9.46 g of fat, 3.4 g of carbs, 2.4 g of protein
1 tbsp natural peanut butter 8.1 g of fat, 3 g of carbs, 4 g of protein
1 fish oil capsule 1 g of fat

VEGGIES*
Cauliflower, Broccoli, Lettuce, Spinach, Peppers, Mushrooms, Cucumber, Brussel Sprouts, Cabbage, Asparagus, Green Beans
*THESE HAVE A LIMITED AMOUNT OF GLYCEMIC IMPACT OR CALORIC VALUE AND CAN BE ADDED TO YOUR DIET REGIMEN LIBERALLY.