Elite Fitness Master Macro Guide

Macro Guide
Meats - Grilled/Steamed/Pan Fried Brand Serving - Cooked Weight Protein Fat Carbs Calories
Steak - Lean cuts 100g 31 6 180
Chicken Breast Skinless 100g 32 3.6 164
Turkey Breast 100g 32 120
Pork 100g 28 9 209
Bacon Medallions 100g 31 8 194
Turkey Breast Mince 100g 24 120
Steak Mince - Extra lean 100g 24 5 132
Steak Mince - Lean 10% 100g 21 9 171
Ostrich Steak 100g 22 0.2 91
Venison 100g 30 2.6 150
Kangaroo 100g 23 1 100
Bison 100g 20 7 146
Springbok 100g 24 1 105

Fish - Grilled/Steamed/Pan Fried

Cod 100g 22 1 105
Tilapia 100g 28 2.5 128
Tuna (In water) 100g 25 1 116
Mackerel (steamed) 100g 23 17 263
Prawns 100g 17 70
Salmon 100g 24 8 182
Smoked Salmon 100g 22 10 180
Mahi Mahi 100g 18.5 0.7 85
Swordfish 100g 20 4 121
Yellow Fin Tuna 100g 23 1 108
Monkfish 100g 14 1.5 76

Fats
Coconut Oil Lucy Bee 10g 10 92
Butter Country Life 10g 8 72
Flaxeed Powder Linwoods 10g 4 2 1 56
Flaxseed Oil 7g - 1tsp 7 60
Rapeseed Oil 10g 13.6 120
Almonds 10g 2 5 2 58
Walnuts 10g 1.5 7 1.5 65
Brazil Nuts 10g 2 7 0.2 69
Peanut Butter Whole Earth 10g 2 5 1 61
Brazil Nut Butter Carleys 10g 1.5 7 70
Walnut Butter Carleys 10g 2 6.5 1.2 63
Almond Butter Meridian 10g 2 5 1.6 56
Cheese Cathedral City 100g 25.4 34.9 0.1 416

Carbs
Rice Cakes per cake 8 38
Sweet Potatoe 100g 2 21 90
New Potatoes 100g 16 72
White Potatoes 100g 17 82
White Basmati Rice 100g 21 118
Brown Basmati Rice 100g 21 118
Oats (thick cut) 100g 12 2 67 375
Bread Farmhouse White Warburtons Per Slice 4.2 1.1 18.5 103
Seeded Bread Warburtons Per Slice 5.6 4.1 18.2 137

Vegitables
Peas 100g 5 0.4 14 81
Carrots 100g 0.9 0.2 10 41
Broccoli 100g 2 7 35
Parsnips 100g 2 1 12.5
Suede 100g 1.1 0.2 9 38
Cabbage (green/white) 100g 1.5 5 23
Courgetts 100g 2 2.6 27
Green Beans 100g 1.5 6.5 28
Kale 100g 1.5 6 28
Leeks 100g 7.5 31
Mushrooms 100g 3 3 20
Onions (red/white) 100g 2 10 47
Spinach 100g 3 3.5 23
Sprouts 100g 2.5 7 36

Fruits
Avacado 100g 2 20 8 204
Tomatoes (cherry) 100g 4 18
Blueberries 100g 15 57
Strawberries 100g 8 32
Banana 120g (small) 27 120
Apple 100g (average size) 0.3 0.2 14 52
Pear 100g (average size) 0.4 0.1 15 57

Other
Eggs per egg 6 5 72
Egg Whites per white 3.6 16
Beef Jerky 20g 7 5 2 82
Baked Beans Heinz 100g 4.7 12.5 0.2 78
0% Natural Greek Yoghurt Total 100g 10.3 4 57
Full Fat Greek yoghurt Total 100g 9 5 4 96
Milk Choc Rice Cakes Kelkin per cake 1.1 4 10 83
Choc Chip Rice Cakes Snack a Jack per cake 1 1 12 62
Caramel Rice Cakes Snack a Jack per cake 0.7 0.3 11.3 51
Bounty Bar Mars Per pack 2 13 36 270