BODY-BEAST-Food-Lists.pdf

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STARCHES ‐ CALORIES: 80

One portion equals:

Amaranth seeds, cooked

1/3 cup

Bagel (whole wheat)

1/4 cup (1 oz.)

Barley (cooked)

1/2 cup

Bran cereals. Concentrated

(like All‐Bran® or All‐Bran Bran Buds®)

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1/3 cup

Bran cereals, flaked (low‐sugar)

1/2 cup

Bread (whole wheat, pumpernickel, rye)

1 slice (1 oz.)

Buckwheat groat (kasha), cooked

1/3 cup

Bulgar (cooked)

1/2 cup

Cassava/Yucca, cooked

1/3 cup

Cooked cerials, oatmeal

1/2 cup

Corn on the cob, large

1/2 cob (5 oz.)

Corn, plain, fresh, frozen, or canned (drained)

1/2 cup

1/3 cup

Couscous, whole wheat (cooked)

English muffin (whole wheat)

Granola, low‐fat

1/2 muffin

1/4 cup

Grape‐Nuts®

3 tbsp.

Hominy, canned (drained)

3/4 cup

Millet (cooked)

1/3 cup

Muesli

1/4 cup

Pancakes (whole wheat), 1/4‐inch thick, 6‐inch diameter

1 pancake

Parsnip

1/2 cup

Pasta, whole wheat (cooked)

1/2 cup

Pita (whole wheat), 6‐inch diameter

1/2 cup

Plantain, ripe

1/3 cup

Potato, baked (with skin)

1/4 large (3 oz.)

Potato, boiled

1/2 cup (3 oz.)

Potato, french fries (oven‐baked)

1 cup

Potato, mashed (with milk)

1/2 cup

Pumpkin (canned, no sugar added)

1 cup

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Quinoa (cooked)

1/3 cup

Rice, brown (cooked)

1/3 cup

Rice, wild (cooked)

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1/2 cup

Shredded wheat

1/2cup

Spelt, cooked

1/3 cup

Squash, winter (acorn, butternut)

1 cup

Tortilla (corn or whole wheat), 6‐inch diameter

1 tortilla

Waffle (whole wheat), 4‐inch diameter

1 waffle

Wheat germ

3 tbsp.

Yam or sweet potato

1/2 c

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LEGUMES ‐ CALORIES: 125

One portion equals:

Beans: black, garbanzo, pinto, kidney, white, lima (cooked)

1/2 cup

Beans, refried, canned, fat‐free

1/2 cup

Fava (cooked)

2/3 cup

Lentils: brown, green, yellow (cooked)

1/2 cup

Peas: black‐eyed, split (cooked)

1/2 cup

Peas: green

1/2 cup

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FRUITS ‐ CALORIES: 60

One portion equals:

Applesauce, unsweetened

1/2 cup

Apple, small, with peel

1 (4 oz.)

Apples, dried, unsulfured

4 rings

Apricot, dried, unsulfured

8 halves

4 whole (5.5 oz.)

Apricots, fresh

Banana

1/2 large (4 oz.)

Blackberries

3/4 cup

Blueberries

3/4 cup

Cantaloupe

1 cup cubed (11 oz.)

Cherries, fresh

12 (3 oz.)

Dates

3

Dried fruits, unsulfured

2 tbsp

Figs

2 medium (3.5 oz.)

Fruit cocktail, no sugar added

1/2 cup

Grapefruit, fresh

1/2 (11 oz.)

Grapes, small

17 (3 oz.)

Honeydew

1 cup cubed (10 oz.)

Kiwifruit

1 (3.5 oz.)

Mandarin oranges

3/4 cup

Mango

1/2 cup (5.5 oz.)

Nectarine, small

1 (5 oz.)

Orange, small

1 (6.5 oz.)

Papaya

1 cup cubed (8 oz.)

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Peach, fresh, medium

1 (6 oz.)

Pear, fresh, large

1/2 (4 oz.)

Pineapple, fresh

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3/4 cup

Plums, fresh

2 (5 oz.)

Prunes

3

Raisins

2 tbsp

Raspberries

1 cup

Strawberries, whole

1‐1/4 cup

Tanferines, small

2 (8 oz.)

Watermelon

1‐1/4 cup cubed (13.5 oz.)

Carbohydrate Powder (Beachbody Fuel Shot or equivalent)

1/2 scoop (12.5 grams)

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VEGETABLES ‐ CALORIES: 25

One portion equals:

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Artichoke or artichoke hearts

1/2 cup cooked

Asparagus

1/2 cup cooked or 1 cup raw

Baby corn

1/2 cup cooked or 1 cup raw

1/2 cup cooked or 1 cup raw

1/2 cup cooked or 1 cup raw

Bamboo shoots

Bean (green, was, Italian)

Bean sprouts

1/2 cup cooked or 1 cup raw

Beets

1/2 cup cooked or 1 cup raw

Bok Choy

Broccoli

1/2 cup cooked or 1 cup raw

1/2 cup cooked or 1 cup raw

Brussels sprouts

1/2 cup cooked

Cabbage, all

1/2 cup cooked or 1 cup raw

Carrots

Cauliflower

1/2 cup cooked or 1 cup raw

1/2 cup cooked or 1 cup raw

Cucumber

1 cup raw

Eggplant

1/2 cup cooked

Heart of palm

1/2 cup cooked or 1 cup raw

Jicama

1/2 cup cooked

Lettuce, all

3 cups chopped

Mixed veggies (without corn and peas)

1/2 cup cooked or 1 cup raw

Mushrooms

1/2 cup cooked or 1 cup raw

Okra

1/2 cup cooked or 1 cup raw

Onions

1/2 cup cooked or 1 cup raw

Peppers, all

1/2 cup cooked or 1 cup raw

Snow peas

1/2 cup cooked or 1 cup raw

Spinach

1/2 cup cooked or 2 cups raw

Summer squash

1/2 cup cooked or 1 cup raw

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Swess chard

1/2 cup cooked or 1 cup raw

Tomato

1/2 cup cooked or 1 cup raw

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Tomato sauce

1/2 cup

Water chestnut

1/2 can

Zucchini

1/2 cup cooked or 1 cup raw

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PROTEIN ‐ CALORIES: 45 One portion equals:

Beef (Select or Choice grades; 85% lean ground, roast (chuck, rib, rump),

serloin, steak (flank, porterhouse, T‐bone), tenderloin (cooked)

Cheeses, less than 3g fat per ounce

Cottage cheese, 1% fat

Egg whites

Fish: catfish, cod, flounder, haddock, halibut, salmon, tilapia, tuna, (cooked)

Game: buffalo (bison), ostrich, venison (cooked)

1 oz.

1 oz.

w . R I P P E D C L U B . n e t

1/4 cup

2

1 oz.

1 oz.

Pork: ham, tenderloin, Canadian bacon, rib or loin chop (cooked)

Poultry, skinless, fat trimmed: Cornish hen, chicken, domestic duck, turkey,

lean ground chicken or turkey (cooked)

Ricotta cheese, part skim

Sandwich meats (0 to 3g fat per oz.): turkey, ham, roast beef

Sardines, canned, drained

1 oz.

1 oz.

1/4 cup

1 oz.

2 medium

Shellfish: shrimp, clams, crab, lobster, scallops (cooked)

1‐1/2 oz.

Tuna: canned in water, drained

1 oz.

Yogurt, Greek, plain

1/4 cup

Protein powder

(Beachbody Hardcore Base Shake or equivalent)

1/3 scoop (11 grams)

FATS ‐ CALORIES: 45

MONO AND POLYUNSATURATED FATS

One portion equals:

Avacado

2 tbsp (1 oz.)

Chia seeds

2 tbsp

Nut butters (trans‐fat free): almond, cashew, peanut (3.5g protein)

1‐1/2 tsp

Nuts: almonds, cashews, walnuts, pecans, hazelnuts

4‐6 nuts

Oils: olive, peanut, safflower, sunflower, flaxseed

Seeds: flax, pumpkin, sunflower, sesame

1 tsp

1 tbsp

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SATURATED FATS

One portion equals:

Butter

1 tbsp

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Coconut milk, canned

1‐1/2 tbsp

Coconut oil

1 tsp

Coconut, shredded, unsweetened

2 tbsp

Cream (liquid heavy whipping cream, crema fresca)

1 tbsp

Egg yolk

1 yolk

Sour cream

2 tbsp

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PROTEIN LIQUIDS ‐ CALORIES: 125

(equals 1 Legume)

One portion equals:

Cows milk, reduced fat

w . R I P P E D C L U B . n e t

1 cup

Chocolate milk, low‐fat

2/3 cup

Shake ology

2/3 scoop (with water)

BALANCED LIQUIDS ‐ CALORIES: 30

(equals 1 Vegetable)

One portion equals:

Almond milk, original flavor

1/2 cup

Coconut water

2/3 cup

Coconut milk beverage, sweetened (in carton)

1/2 cup

Hemp milk

1/4 cup

Rice milk, plain

1/4 cup

Shake ology

1/4 scoop (with water)

CARB LIQUIDS ‐ CALORIES: 60

(equals 1 Starch or Fruit)

One portion equals:

Apple juice (100% juice)

1/2 cup

Fruit blend (100% juice)

2/3 cup

Grapefruit (100% juice)

1/2 cup

Orange juice (100% juice)

1/2 cup

Pineapple (100% juice)

1/2 cup

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FREE CONDIMENTS (EAT ALL YOU WANT)

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Lemon and lime juice ‐ Black pepper ‐ Vinerar (any variety) ‐ Mustard (any variety) ‐ Herbs ‐ Spices ‐ Garlic and

ginger ‐ Hot sauce ‐ Glavored extracts: vanilla, peppermint, almond, etc

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Plik z chomika:

Inne pliki z tego folderu:

BODY-BEAST-Food-Lists.pdf (658 KB)
BODY-BEAST-Portion-Charts.pdf (457 KB)

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