Anita Herbert Food Swap Table UPDATE 0621-210712-191020 [PDF]

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FOOD SWAP TABLES

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PROTEIN FOOD SWAPS You may swap anything within the same column vertically* You will note that fat contents vary in different protein sources. Oil is a pure fat, containing no other macros, we would recommend that you use Oil (Coconut or Macadamia) to mitigate the extra fat sources where there is a substantial difference in fat. We recommend you swapping foods in the columns shaded as these foods closely match each other.

Chicken Thigh (Cooked)

35g 14P 6F

45g 17P 7F

55g 19.5P 8F

65g 22P 9F

75g 24.5P 10.5F

85g 27.5P 11.5F

95g 30P 12.5F

110g 34P 13F

120g 36.5P 15F

130g 39P 16F

Lean Beef Sirloin (Cooked)

50g 14P 5F

65g 17P 6.5F

80g 20P 7F

90g 22P 7.5F

100g 24.5P 8F

120g 28.5P 9.5F

130g 30P 10F

150g 34.5P 12F

160g 36.5P 12.5F

175g 39.5P 13.5F

Beef Flank Steak

50g 14P 4.2F

60g 17P 5F

70g 20P 6F

80g 22P 6.6F

86g 24P 7F

100g 28P 8.4F

108g 30P 9F

122g 34P 10F

130g 36P 10.8F

140g 39P 11.7F

Beef Top Round Roast

50g 14P 2F

60g 17P 2.5F

70g 20P 3F

75g 22P 3.1F

82g 24P 3.4F

95g 28P 4F

102g 30P 4.2F

116g 34P 4.7F

123g 36P 5F

133g 39P 5.4F

Ground Beef (Cooked)

50g 14P 6F

65g 17P 8F

80g 20P 9F

90g 22P 10F

100g 24P 11.5F

120g 28P 13F

130g 30P 14F

150g 34P 15.5F

160g 36P 16P

175g 39P 17F

Pork tenderloinprotein

50g 14P 2.5F

60g 17P 3F

70g 20P 3.5F

80g 22P 4F

85g 24P 4F

100g 28P 5F

110g 30P 5F

120g 34P 6F

130g 36P 6F

140g 39P 6.5F

Salmon (Cooked)

55g 14P 6F

65g 17P 7F

80g 20P 8F

90g 22.5P 9F

105g 25.5P 10F

115g 28P 11.5F

125g 31P 12.5F

140g 33.5P 14F

155g 36.5P 15.5F

165g 39P 16F

Tuna (In Oil)

75g 14P 6F

90g 17P 7.5F

105g 20P 8.5F

120g 22.5P 10F

135g 25.5P 11F

150g 28P 12F

165g 31P 13.5F

175g 33.5P 14.5F

190g 36P 15.5F

210g 39P 17F

Whole Eggs, large -protein

1 egg 6.3P 4.8F 0.4C

2 eggs 12.6P 9.5F 0.7C

3 eggs 18.8P 14.3F 1.1C

4 eggs 25.1P 19F 1.4C

Egg Whites (Raw)

125g P14 0F 0C

160g P17 0F 0C

185g 20P 0F 0C

200g 22.5P 0F 0C

230g 25.5P 0F 0C

255g 28P 0F 0C

275g 31P 0F 0C

300g 33.5P 0F 0C

330g 36.5g 0F 0C

360g 39P 0F 0C

Chicken Breast (Cooked)

50g 14P .7F

60g 17P .8F

70g 20P 1F

80g 22.5P 1F

90g 25.5P 1.3F

100g 28P 1.4F

110g 31P 1.5F

120g 33.5P 1.8F

130g 36.5P 2F

140g 39P 2.2F

Tuna (Springwater)

55g 14P 0F

68g 17P 0F

80g 20p 0F

90g 22.5P 0F

100g 25.5P 0F

112g 28P 0F

120g 31P 0F

135g 33.5P 0F

143g 36.5P 0F

150g 39p 0F

White Fish (Non-Oily) (Cooked)

70g 14P .5F

85g 17P .7F

105g 20P .8F

115g 22.5P .9F

130g 25.5P 1F

150g 28P 1.2F

165g 31P 1.2F

175g 33P 1.3F

200g 36.5P 1.5F

215g 39P 1.6F

Prawns (Cooked)

70g 14P .7F

85g 17P .9F

105g 20P 1F

115g 22.5P 1.1F

125g 25P 1.2F

140g 28P 1.3F

160g 31P 1.5F

175g 33P 1.7F

190g 36P 1.8F

215g 39P 2F

Scallops

60g 14P 08.F

75g 17P 1F

85g 20P 1.2F

100g 23P 1.4F

110g 25.5P 1.5F

120g 28P 1.7F

135g 31P 1.9F

145g 33.5P 2F

155g 36P 2F

Squid

30g 15P 0.5F

35g 18P 0.6F

40g 20P 0.7F

45g 23P 0.8F

50g 25P 0.9F

55g 28P 1F

60g 30P 1.1F

65g 33P 1.2F

70g 35P 1.2F

Duck Breast (without skin)

50g 14P 1.3F

65g 18P 1.6F

70g 20P 1.9F

85g 23.5P 2.1F

90g 25P 2.3F

100g 28P 2.8F

110g 30P 2.8F

120g 33F 3F

125g 34.5P 3.1F

Ground Turkey Breast (Lean) (Cooked)

65g 14P 3F

80g 17P 3.5F

90g 20P 4F

105g 22.5P 4.5F

115g 25P 5F

130g 28P 5.6F

145g 31P 6F

160G 33P 7F

175g 36P 7.5F

190g 39P 8F

Smoked Salmon

75g 14.5P 3F

95g 17P 4F

110g 20P 5F

120g 22.5P 6F

135g 25F 6.5P

155g 28.5P 7F

170g 31P 7.5F

185g 34.5P 8F

195g 35.5P 8.5F

215g 39.5P 9F

Smoked Turkey Breast- protein

45g 14P 0.3F

55g 17P 0.4F

65g 20P 0.5F

75g 22P 0.6F

80g 24P 0.6F

95g 28P 0.7F

100g 30P 0.7F

115g 34P 0.9F

120g 36P 0.9F

130g 39P 1F

ExtraLean GroundBeef (Cooked)

55g 14P 3.2F

70g 17P 4F

85g 20P 5F

95g 22.5P 5F

110g 25.5P 5.5F

125g 28P 6.6F

140g 31P 7.5F

150g 33.5P 8F

160g 36.5P 8.3F

170g 39P 8.8F

Oily Fish (Mackeral) (Cooked)

55g 14F 10.5F

70g 17P 12.5F

85g 20P 14.5F

100g 23P 17F

115g 25.5P 19F

130g 28.5P 21F

145g 31.5P 23F

160g 34P 25F

170g 36P 26.5F

185g 39P 29.5F

Ground Chickenprotein

65g 14P 8.5F

80g 17P 10.5F

95g 20P 12F

105g 22P 14F

115g 24P 15F

130g 28P 17F

140g 30P 18F

160g 34P 21F

170g 36P 22F

180g 39P 24F

Ground Turkey (Cooked)

60g 14P 9.9F

80g 17.6P 12.3F

95g 20P 14F

105g 22P 14.5F

120g 24.6P 17F

135g 27P 19F

150g 30G 21G

170g 33.5P 23.4F

185g 36P 25.3F

200g 39P 27.5F

Ground Chicken (Cooked)

60g 15P 8.8F

80g 17.6P 11F

95g 20P 12.5F

105g 22P 13.8F

120g 24.5P 15.5F

135g 27P 17F

150g 30P 18.5F

170g 33.5P 21F

185g 36P 22.5F

200g 39P 24F

Whey Protein

30g 22P 2F 2C

45g 33P 3F 3C

60g 44P 3.5F 3.5C

Whey Protein Isolate

30g 25P 0F 2C

45g 37.5P 0F 3C

60g 50P 0F 4C

Plant Based Protein

30g 25P 2.5F 4C

45g 37.5P 3.8F 6C

60g 50P 5F 8C

Chobani No Fat

150g 14P 6C 0F

175g 17P 6.7C 0F

200g 20P 7.6C 0F

230g 22.5P 8.9C 0F

260g 25.5P 10C 0F

290g 28P 11C 0F

325g 31P 12C 0F

350g 33.5P 13C 0F

375g 36.5P 14C 0F

400g 39P 15C 0F

Fage Yoghurt (Uk)

150g 14P 12C 0F

200g 17P 25.5C 0F

235g 20P 29C 0F

260g 22.5P 32C 0F

300g 25.5P 37C 0F

340g 28P 42C 0F

370g 31P 46.5C 0F

400g 33.5P 49.5C 0F

435g 36.5P 54C 0F

470g 39P 58.5C 0F

Cottage Cheese (Low Fat)

115g 14P 2F 4C

160g 17P 2F 5C

170g 20P 3F 6C

180g 22P 3.5F 6.5C

200g 25P 4F 7C

225g 28P 4.5F 8C

250g 31P 4.8F 9C

270g 33P 5F 10C

290g 36P 5.5F 10.5C

315g 39P 6F 11C

Low Fat Greek Yogurt

140g 14P 0F 5.6C

170g 17P 0F 6.5C

200g 20P 0F 8C

220g 22P 0F 9C

250g 25.5P 0F 10C

280g 28.5P 0F 11C

300g 30.5P 0F 12C

330g 33.5P 0F 13C

360g 36.5P 0F 14C

390g 39.5P 0F 15.5C

COMPLEX CARB FOOD SWAPS

You may swap anything within the same column vertically* You will note that fat contents vary in different protein sources. Oil is a pure fat, containing no other macros, we would recommend that you use Oil (Coconut or Macadamia) to mitigate the extra fat sources where there is a substantial difference in fat. We recommend you swapping foods in the columns shaded as these foods closely match each other.

Rice Cakes

15g 1.3P 0F 12C

20g 2P 0F 15C

23g 2P 0.5F 18C

25g 2.5P 0.5F 20C

30g 3P 0.5F 25C

40g 3.5P 0.5F 31C

45g 4P 1F 37C

55g 5P 2F 44C

60g 5.5P 2F 50C

70g 6.5P 2F 56C

80g 7P 2.5F 62C

85g 7.5P 2.5F 69C

95g 8.5P 3F 75C

Basmati Rice

50g 2P 0F 12C

60g 2P 0F 15C

70g 2.5P 0F 18C

80g 3P 0F 20C

100g 3.5P 0.5F 25C

125g 4.5p 0.5F 31C

150g 5.5P 0.5F 37C

175g 6P 0.5F 44C

200g 7P 0.5F 50C

225g 8P 0.5F 56C

250g 9P 1F 62C

275g 10P 1F 69C

300g 11P 1F 75C

Brown Basmati Rice

60g 2P 1F 12C

70g 3P 1F 15C

85g 3P 1F 18C

95g 3P 1.5F 20C

120g 4P 1.5F 25C

150g 5P 2F 31C

180g 6P 2F 37C

210g 8P 2.5F 44C

240g 9P 3F 50C

270g 10P 3F 56C

300g 11P 3F 62C

330g 12P 4F 69C

360g 13P 4F 75C

White Rice

55g 1P 0F 12C

70g 1P 0F 15C

85g 2P 0F 18C

95g 2P 0F 20C

120g 2P 0F 25C

145g 3P 0.5F 31C

175g 4P 0.5F 37C

210g 4P 0.5F 44C

235g 5P 0.5F 50C

265g 5P 1F 56C

295g 6P 1F 62C

325g 7P 1F 69C

355g 7P 1F 75C

Brown Rice

45g 1P 0F 12C

60g 2P 1F 15C

70g 2P 1F 18C

80g 2P 1F 20C

96g 3P 1.5F 25C

120g 3P 1.5F 31C

145g 4P 1.5F 37C

171g 5P 2F 44C

195g 5P 2F 50C

220g 6P 2.5F 56C

241g 6P 2.5F 62C

270g 7P 2.5F 69C

295g 8P 3F 75C

Quinoa

55g 2.5P 0.5F 12C

70g 3P 1F 15C

85g 3.5P 1.5F 18C

90g 4p 2F 20C

110g 5P 2.5F 25C

150g 6.5P 3F 31C

175g 7.5P 3.5F 37C

200g 8.5P 4F 44C

230g 10P 4.5F 50C

260g 12P 5F 56C

290g 13P 5.5F 62C

325g 14P 6F 69C

250g 15.5P 6.5F 75C

Bulgur

63g 2P 0F 12C

80g 2.5P 0F 15C

95g 3P 0F 18C

105g 3.5P 0F 20C

130g 4P 0F 25C

165g 5P 0F 31C

195g 6P 0F 37C

230g 7P 0F 44C

260g 8P 0F 50C

295g 9P 0F 56C

325g 10P 0F 62C

365g 11P 0F 69C

395g 12P 0F 75C

Buckwheat

60g 2P 0F 12C

75g 2.5P 0.5F 15C

90g 3P 0.5F 18C

100g 3.5P 0.5F 20C

125g 4P 1F 25C

155g 5P 1F 31C

185g 6P 1F 37C

220g 7P 1.5F 44C

250g 8.5P 1.5F 50C

310g 10.5P 2F 62C

345g 12P 2.1F 69C

357g 13P 2F 75C

Pasta (Gluten Free)

33g 1P 0F 12C

42g 1P 1F 15C

50g 2P 1F 18C

55g 2P 1F 20C

70g 2P 1.5F 25C

85g 3P 1.5F 31C

103g 3.5P 1.5F 37C

123g 4P 2F 44C

140g 5P 2F 50C

156g 5P 2.5F 56C

172g 6P 2.5F 62C

190g 6P 2.5F 69C

Rice Noodles (dry weight)

15g 0.5P 0F 12.5C

18g 0.5P 0F 15C

22g 1P 0F 18C

24g 1P 0F 20C

30g 1P 0F 25C

38g 1P 0F 31.5C

45g 1.5P 0F 37.5C

53g 2P 0F 44C

60g 2P 0F 50C

75g 2.5P 0F 62C

83g 3P 0.5F 69C

90g 3P 0.5F 75C

20g 2P 2F 12C

25g 2.5P 2.5F 15C

28g 3P 3F 18C

30g 3P 3F 20C

40g 4.5P 4.5F 25C

50g 5.5P 5.5F 31C

60g 6.5P 6.5F 37C

70g 7.5P 7.5F 44C

80g 8.5P 8.5F 50C

90g 10P 10F 56C

100g 11P 11F 62C

110g 12P 12F 69C

Rolled Oats

208g 7P 3F 75C

120g 13P 13F 75C

Popcorn (air-popped)

15g 1P 1F 12C

18g 2P 1F 15C

23g 3P 1F 18C

25g 3P 1F 20C

32g 4P 1.5F 25C

40g 5P 2F 31C

48g 6P 2.5F 37C

57g 7.5P 3F 44C

65g 8.5P 3F 50C

72g 9.5P 3.5F 56C

80g 10.5P 4F 62C

89g 12P 4.5F 69C

96g 12.5P 5F 75C

Freedom Foods XO Crunch

16g 1P 0.5F 12C

21g 1.5P 1F 15C

25g 2P 1F 18C

28g 2P 1F 20C

35g 2.5P 1F 25C

43g 3P 1F 31C

52g 4P 1.5F 37C

61g 4.5P 2F 44C

70g 5P 2F 50 C

78g 5.5P 2F 56C

86g 6P 2F 62C

96g 7P 2.5F 69C

104g 7.5P 3F 75C

Freedom Foods Maple Crunch

15g 1P 1F 12C

18g 1P 1F 15C

22g 2P 1F 18C

24g 2P 1F 20C

31g 2.5P 1.5F 25C

38g 3P 1.5F 31C

45g 3.5P 1.5F 37C

54g 4P 1.5F 44C

61g 4.5P 1.5F 50C

69g 5P 2F 56C

76g 5.5P 2F 62C

85g 6P 2F 69C

92g 6.5P 2F 75C

Freedom Foods Rice Puffs

16g 1P 0F 12C

20g 1.5P 0.5F 15C

24g 2P 0.5F 18C

27g 2.5P 1F 20C

33g 2.5P 1F 25C

42g 3P 1F 31C

49g 3.5P 1.5F 37C

54g 4P 1.5F 44C

67g 5P 1.5F 50C

75g 5.5P 1.5F 56C

83g 6P 2F 62C

93g 7P 2F 69C

100g 7.5P 2F 75C

Weet Bix (Gluten Free)

17g 2P 1F 12C

22g 3P 1F 15C

26g 3.5P 1F 18C

29g 4P 1.5F 20C

36g 4.5P 1.5F 25C

44g 5P 2F 31C

53g 7P 2.5F 37C

63g 8P 2.5F 44C

72g 9P 3F 50C

80g 10P 3.5F 56C

89g 11P 3.5F 62C

99g 12P 4F 69C

108g 13P 4F 75C

Puffins Cereal

15g 1P 0F 12C

19g 2P 1F 15C

22g 2P 1F 18C

25g 2.5P 1F 20C

31g 3P 1.5F 25C

39g 4P 1.5F 31C

46g 5P 2F 37C

55g 5.5P 2F 44C

62g 6P 2.5F 50C

70g 7P 2.5F 56C

78g 8P 3F 62C

86g 9P 3F 69C

94g 9.5P 3.5F 75C

Nestle Go Free Rice Pops

15g 1P 0F 12C

18g 1P 0F 15C

22g 2P 0F 18C

24g 2P 0.5F 20C

30g 2.5P 0.5F 25C

38g 3P 1F 31C

45g 3P 1F 37C

53g 4P 1F 44C

60g 4.5P 1F 50C

68g 5P 1.5F 56C

75g 6P 1.5F 62C

84g 6P 1.5F 69C

91G 7P 1.5F 75C

Alpha Bites

15g 2p 0F 12C

19g 2P 0F 15C

23g 2.5P 1F 18C

26g 3P 1F 20C

32g 3P 1.5F 25C

40g 4P 1.5F 31C

47g 5P 1.5F 37C

57g 6P 1.5F 44C

64g 6P 2F 50C

72g 7P 2F 56C

80g 8P 2.5F 62C

88g 9P 2.5F 69C

96g 10P 2.5F 75C

Annies Cocoa Bunnies

18g 1P 2F 12C

22g 1P 3F 15C

27g 2P 4F 18C

30g 2P 4.5F 20C

38g 3P 5F 25C

47g 3P 6F 31C

55g 4P 7F 37C

66g 4P 9F 44C

75g 5P 10F 50C

84g 6P 11F 56C

93g 6P 12F 62C

103g 7P 14F 69C

112g 7P 15F 75C

Honey Nut Cheerios

15g 1P 1F 12C

19g 1P 1F 15C

23g 2P 1.5F 18C

26g 2P 1.5F 20C

32g 2P 2F 25C

39g 3P 2F 31C

47g 3.5P 3F 37C

56g 4P 3F 44C

64g 5P 3.5F 50C

71g 5P 4F 56C

79g 6P 4.5F 62C

88g 6P 5F 69C

95g 7P 5.5F 75C

Maple Ladders Cereal

15g 2P 0F 12C

19g 2P 0F 15C

22g 3P 1F 18C

25g 3.5P 1F 20C

31g 4P 1.5F 25C

39g 5P 1.5F 31C

46g 6P 1.5F 37C

55g 7P 2F 44C

62g 8P 2F 50C

70g 9P 2F 56C

78g 10P 2.5F 62C

86g 11P 2.5F 69C

94g 12P 2.5F 75C

Love Grown Chocolate Power O’s

19g 3P 1F 12C

23g 4P 1F 15C

27g 5P 1.5F 18C

30g 5.5P 1.5F 20C

38g 7P 2F 25C

47g 8.5P 2.5F 31C

56g 10P 2.5F 37C

67g 11P 3F 44C

76g 13P 3.5F 50C

85g 15P 4F 56C

95g 16P 4F 62C

105g 18P 4.5F 69C

114g 20P 5F 75C

Kashu Cereal

17g 4P 1F 12C

22g 5P 1F 15C

26g 5.5P 1F 18C

29g 6P 1.5F 20C

36g 7P 1.5F 25C

45g 9P 2F 31C

53g 11P 2F 37C

64g 13P 2.5F 44C

72g 15P 2.5F 50C

81g 17P 3F 56C

90g 19P 3F 62C

100g 21P 3.5F 69C

109g 23P 4F 75C

Asda Free From Choco Snaps

15g 0.9p .2F 12C

18g 1.1P .5F 15C

22g 1.3P .6F 18C

24g 1.4P .6F 20C

30g 1.3p .5F 25C

37g 2.2P 1F 31C

44g 2.6P 1.2F 37C

55g 3.2P 1.4F 44C

60g 3.6P 1.6F 50C

67g 4P 1.8F 56C

74g 4.4P 2F 62C

83g 5P 2.2F 69C

90g 5.4P 2.4F 75C

Natures Paths Gluten Free O’s

14g 1P .7F 12C

18g 1.2P .9F 15C

22g 1.5P 1.1F 18C

24g 1.6P 1.2F 20C

30g 2P 1.5F 25C

37g 2.5P 1.9F 31C

44g 2.9P 2.2F 37C

53g 3.7P 2.8F 44C

60g 4P 3F 50C

67g 4.5P 3,3F 56C

75g 5P 3.8F 62C

75g 5P 3.8F 62C

90g 6P 4.5F 75C

Natures Path Chocolate Choco Chimps

14g 1P .7F 12C

18g 1.2P .9F 15C

22g 1.5P 1.1F 18C

24g 1.6P 1.2F 20C

30g 2P 1.5F 25C

37g 2.5P 1.9F 31C

44g 2.9P 2.2F 37C

53g 3.7P 2.8F 44C

60g 4P 3F 50C

67g 4.5P 3.3F 56C

75g 5P 3.8F 62C

75g 5P 3.8F 62C

90g 6P 4.5F 75C

Oat Valley Bars

19g 1P 4F 12C

25g 2P 5F 15C

29g 2P 6F 18C

32g 2P 6F 20C

40g 3P 8F 25C

50g 4P 10F 31C

59g 4P 11F 37C

71g 5P 14F 44C

80g 6P 15F 50C

89g 7P 17F 56C

100g 8P 19F 62C

112g 9P 22F 69C

121g 9P 23F 75C

19g 1.6P 4.2F 12C

24g 1.9P 5F 15C

29g 2.3P 6.1F 18C

32g 2.6P 6.7F 20C

40g (1 Pack) 3.2P 8F 25C

50g 4P 10.Ff 31C

60g 4.8P 12.6F 37C

71g 5.7P 14.9F 44C

80g 6.4P 16.8F 50C

90g 7.1P 18.9F 56C

100g 8P 21F 62C

113g 9P 23.6F 70C

122g 9.7P 25.Ff 75C

Tesco Finest Free From Oat And Raisin Cookies

19g 1.2P 2.9F 12C

24g 1.5P 3.7F 15C

29g 1.8P 4.4F 18C

32g 2P 4.0F 20C

39g 2.6P 5.7F 25C

49g 3.1P 7.5F 31C

59g 3.7P 9F 37C

70g 4.4P 10.7F 44C

79g 5P 12.1F 50C

89g 5.6P 13.6F 56C

98g 6.2P 15F 62C

111g 7.1P 17F 70C

120g 7.5P 18.1F 75C

Deliciously Ella Oat Bars (1Bar 50G)

20g 1.6P 2.8F 12C

25g 2P 3.5F 15C

30g 2.5P 4.1F 18C

34g 2.8P 4.7F 20C

46g 4.6P 7.6F 25C

50g 4.1P 6.9F 30C

62g 5.1P 8.6F 37C

74g 6.1P 10.2F 44C

84g 6.9P 11.6F 50C

94g 7.7P 13F 56C

103g 8.5P 14.5F 62C

116g 9.6P 16.1F 70C

125g 10.2P 17.2F 75C

Freedom Coco Crunch Bars

17g 1P 1F 12C

22g 1P 2F 15C

26g 1.5P 2F 18C

29g 1.5P 2F 20C

36g 2P 3F 25C

45g 2P 4F 31C

53g 2.5P 4F 37C

63g 3P 5F 44C

72g 3.5P 6F 50C

80g 4P 7F 56C

89g 4P 7F 62C

99g 5P 8F 69C

108g 5P 9F 75C

16g 1.5P 2F 12C

21g 2P 2F 15C

25g (1 bar) 2P 2.5F 18C

27.5g 2.5P 3F 20C

35g 3P 4F 25C

42.5g 3.5P 4.5F 31C

51g (2 bars) 4P 5.5F 37C

61g 5P 6.5F 44C

69g 6P 7F 50C

77.5g (3 bars) 6.5P 8F 56C

86g 7P 9F 62C

96g 8P 10F 69C

103g (4 bars) 8.5P 10.5F 75C

19g (1 bar) 1P 1.2F 11C

24g 1.3P 1.4F 14 C

31g 1.6P 1.8F 18C

34g 1.8P 2F 20C

43g 2.3P 2.5F 25C

53g 2.8P 3.1F 31C

64g 3.4P 3.7F 37C

76g 4P 4.4F 44C

86g 4.5P 5F 50C

97g 5.1P 5.6F 56C

107g 5.7P 6.2F 62C

120g 6.3P 7F 69C

130g 6.8P 7.5F 75C

Ezekiel Bread

27g 3P 0F 12C

34g 4P 1F 15C

41g 5P 1F 18C

44g 5P 1.5F 20C

56g 7P 1.5F 25C

69g 8P 1.5F 31C

117g 10P 1.5F 37C

132g 12P 1.5F 44C

147g 13P 2F 50C

159g 15P 2F 56C

175g 17P 2F 62C

190g 18P 2.5F 69C

204g 20P 3F 75C

Helgas Light Rye Bread

27g 2P 1F 12C

33g 3P 1F 15C

39g 3P 1F 18C

44g 4P 1F 20C

55g 5P 1.5F 25C

68g 6P 1.5F 31C

82g 7P 2F 37C

97g 8P 2F 44C

110g 9P 2.5F 50C

124g 11P 3F 56C

138g 12P 3F 62C

153g 13P 3.5F 69C

166g 14P 3.5F 75C

Gluten Free Bread

30g 1.5P 1.5F 12C

40g 2P 2F 15C

47g 2.5P 2F 18C

53g 3P 3F 20C

65g 4P 3F 25C

80g 4.5P 4F 31C

97g 5P 5F 37C

115g 6P 6F 44C

130g 7P 6.5F 50C

145g 8P 7F 56C

160g 9P 8F 62C

180g 10P 9F 69C

195g 11P 10F 75C

Sweet Potato

60g 1P 0F 12C

75g 1.5P 0F 15C

80 2P 0F 18C

100g 2P 0F 20C

120g 2.5P 0F 25C

150g 3P 0F 31C

175g 3.5P 0F 37C

210g 4P 0F 44C

250g 5P 0F 50C

275g 5.5P 0F 56C

300g 6P 0F 62C

330g 7P 0F 69C

360g 7P 0F 75C

Potato

45g 1P 0F 12C

57g 2P 0F 15C

68g 2P 0F 18C

76g 2P 0F 20C

95g 3P 0F 25C

119g 4P 0F 31C

144g 4P 0.5F 37C

168g 5P 0.5F 44C

193g 6P 0.5F 50C

215g 6P 0.5F 56C

239g 7P 0.5F 62C

265g 8P 1F 69C

289g 9P 1F 75C

Nairs Gf Biscuit Breaks

Special K Fibre One Bar Alpen Light Bars

Butternut SquashComplex carb

115g 1P 0F 12C

145g 1.3P 0F 15C

172g 1.5P 0.2F 18C

190g 1.7P 0.2F 20C

238g 2.1P 0.2F 25C

295g 2.7P 0.3F 31C

353g 3.2P 0.3F 37C

420g 3.8P 0.4F 44C

477g 4.3P 0.4F 50C

534g 4.8P 0.5F 56C

591g 5.3P 0.5F 62C

658g 5.9P 0.6F 69C

715g 6.4P 0.6F 75C

Black Beans

75g 4P 1F 12C

95g 6P 1F 15C

115g 7P 1F 18C

125g 7P 1.5F 20C

155g 9P 1.5F 25C

190g 11P 2F 31C

230g 14P 2F 37C

275g 16P 2.5F 44C

310g 18P 3F 50C

350g 21P 3F 56C

385g 23P 3.5F 62C

430g 25P 4F 69C

470g 28P 4F 75C

SIMPLE CARB FOOD SWAPS

You may swap anything within the same column vertically* You will note that fat contents vary in different protein sources. Oil is a pure fat, containing no other macros, we would recommend that you use Oil (Coconut or Macadamia) to mitigate the extra fat sources where there is a substantial difference in fat. We recommend you swapping foods in the columns shaded as these foods closely match each other.

Mixed Berries

95g 0P 0F 7C

125g 0P 0F 9C

150g 0.5P 0F 11C

170g 0.5P 0F 13C

200g 0.5P 0F 15C

245g 0.5P 0F 18C

265g 1P 0F 20C

290g 1P 0.5F 21C

350g 1.5P 0.5F 25C

380g 2P 0.5F 27C

410g 2P 0.5F 29C

430g 2P 0.5F 31C

460g 2P 0.5F 33C

Strawberries

90g 0.5P 0F 7C

120g 1P 0.5F 9C

140g 1P 0.5F 11C

160g 1P 0.5F 13C

185g 1.5P 0.5F 15C

225g 1.5P 0.5F 18C

250g 2P 1F 20C

260g 2P 1F 21C

315g 2P 1F 25C

340g 2.5P 1F 27C

360g 2.5P 1F 29C

410g 2.5P 1F 31C

430g 3P 1F 33C

Blueberries

50g 0P 0F 7C

60g 0P 0F 9C

75g 1P 0F 11C

90g 1P 0F 13C

105g 1P 0F 15C

125g 1P 0.5F 18C

140g 1.5P 0.5F 20C

145g 1.5P 0.5F 21C

170g 1.5P 0.5F 25C

185g 1.5P 1F 27C

200g 1.5P 1F 29C

215g 2P 1F 31C

230g 2P 1F 33C

Pineapple

55g 0P 0F 7C

70g 0P 0F 9C

85g 0P 0F 11C

100g 0P 0F 13C

125g 0.5P 0F 15C

135g 0.5P 0F 18C

150g 0.5P 0F 20C

160g 1P 0F 21C

200g 1P 0F 25C

210g 1P 0F 27C

225g 1.5P 0F 29C

240g 1.5P 0F 31C

260g 1.5P 1F 33C

Apple

50g 0P 0F 7C

65g 0P 0F 9

80g 0P 0F 11C

95g 0P 0F 13C

112g 0.5P 0F 15C

130g 0.5P 0F 18C

150g 0.5P 0F 20C

165g 1P 0.5F 21C

188g 1P 0.5F 25C

210g 1P 0.5F 27C

212g 1P 0.5F 29C

225g 1P 0.5F 31C

235g 1P 1F 33C

Orange

55g 1P 0F 7C

75g 1P 0F 9C

90g 1P 0F 11C

100g 1P 0F 13C

122g 1.5P 0F 15C

140g 1.5P 0F 18C

160g 1.5P 0F 20C

170g 1.5P 0F 21C

198g 2P 0F 25C

215g 2P 0F 27C

235g 2P 0F 29C

250g 2P 0F 31C

260g 2.5P 0F 33C

Peach

70g 0.5P 0F 7C

90g 1P 0F 9C

115g 1P 0F 11C

135g 1.5P 0F 13C

155g 1.5P 0F 15C

185g 2P 0.5F 18C

205g 2P 0.5F 20C

215g 2.5P 0.5F 21C

260g 2.5P 1F 25C

280g 3P 1F 27C

300g 3P 1F 29C

320g 3.5P 1.5F 31C

335g 3.5P 1.5F 33C

Kiwi Fruit

75g 1P 0F 7C

90g 1P 1F 9C

115g 1.5P 1F 11C

130g 1.5P 1F 13C

150g 2P 1F 15C

185g 2P 1.5F 18C

205g 2.5P 1.5F 20C

215g 2.5P 1.5F 21C

255g 3P 1.5F 25C

275g 3P 2F 27C

295g 3.5P 2F 29C

310g 3.5P 2F 31C

330g 4P 2F 33C

Watermelon

90g 1P 0F 7C

120g 1P 0F 9C

140g 1P 0F 11C

170g 1.5P 0F 13C

195g 1.5P 0F 15C

235g 1.5P 0.5F 18C

260g 2P 0.5F 20C

275g 2P 0.5F 21C

325g 2.5P 0.5F 25C

355g 2.5P 1F 27C

380g 2.5P 1F 29C

410g 3P 1F 31C

435g 3P 1F 33C

Pineapple

50g 0P 0F 7C

70g 0P 0F 9C

85g 0.5P 0F 11C

100g 1P 0F 13C

115g 1P 0F 15C

135g 1P 0F 18C

150g 1P 0F 20C

160g 1P 0F 21C

190g 1.5P 0F 25C

205g 1.5P 0F 27C

220g 1.5P 0F 29C

235g 1.5P 0F 31C

250g 1.5P 0F 33C

Honey

8g 0P 0F 7C

12g 0P 0F 9C

14g 0P 0F 11C

16g 0P 0F 13C

18g 0P 0F 15C

22g 0P 0F 18C

25g 0P 0F 20C

26g 0P 0F 21C

31g 0P 0F 25C

34g 0P 0F 27C

36g 0P 0F 29C

40g 0P 0F 32C

42g 0P 0F 33C

Mango

50g 0P 0F 7C

60g 0P 0F 9C

75g 1P 0F 11C

85g 1P 0F 13C

100g 1P 0.5F 15C

120g 1P 0.5F 18C

135g 1P 0.5F 20C

140g 1.5P 1F 21C

165g 1.5P 1F 25C

180g 1.5P 1F 27C

195g 2P 1F 29C

215g 2P 1F 32C

220g 2P 1F 33C

Banana

30g 0P 0F 7C

40g 0P 0F 9C

50g 0P 0F 11C

60g 0P 0F 13C

70g 0.5P 0F 15C

80g 0.5P 0F 18C

90g 0.5P 0F 20C

100g 1P 0.5F 21C

110g 1P 0.5F 25C

120g 1P 0.5F 27C

130g 1P 0.5F 29C

140g 1P 0.5F 31C

150g 1P 1F 33C

Grapes

40g 0P 0F 7C

50g 0P 0F 9C

60g 0P 0F 11C

75g 0.5P 0F 13.5C

83g 0.5P 0F 15C

100g 0.5P 0F 18C

110g 1P 0F 20C

115g 1P 0F 21C

150g 1P 0F 27C

160g 1P 0F 29C

170g 1P 0F 31C

185g 1P 0F 33.5C

Raspberries

60g 1P 0F 7C

75g 1P 0.5F 9C

92g 1P 0.5F 11C

110g 1P 1F 13C

125g 1.5P 1F 15C

150g 2P 1F 18C

170g 2P 1F 20C

175g 2P 1F 21C

225g 3P 1.5F 27C

245g 3P 1.5F 29C,

260g 3P 2F 31C

275g 3P 2F 33F

Grapefruit

58g 0.5P 0F 7C

110g 1P 0F 9C

135g 1P 0F 11C

165g 1P 0F 13C

185g 1P 0F 15C

225g 1P 0F 18C

250g 1.5P 0F 20C

260g 1.5P 0F 21C

335g 2P 0F 27C

360g 2P 0F 29C

385g 2.5P 0.5F 31C

410g 2.5P 0.5F 33C

FAT FOOD SWAPS

You may swap anything within the same column vertically* You will note that fat contents vary in different protein sources. Oil is a pure fat, containing no other macros, we would recommend that you use Oil (Coconut or Macadamia) to mitigate the extra fat sources where there is a substantial difference in fat. We recommend you swapping foods in the columns shaded as these foods closely match each other.

Coconut Oil

5g 5F 0P 0C

10g 10F 0P 0C

15g 15F 0P 0C

20g 20F 0P 0C

25g 25F 0P 0C

30g 30F 0P 0C

35g 35F 0P 0C

40g 40F 0P 0C

Macadamia Oil

6g 5F 0P 0C

13g 10F 1P 0C

20g 15F 1P 0C

26g 20F 2P 0C

33g 25F 2P 0C

39g 30F 3P 0C

46g 35F 3P 0C

53g 40F 4P 0C

Flaxseed Oil

5g 5F 0P 0C

11g 10F 0P 0C

16g 15F 0P 0C

22g 20F 0P 0C

27g 25F 0P 0C

33g 30F 0P 0C

38g 35F 0P 0C

43g 40F 0P 0C

Rice Bran Oil

5g 5F 0P 0C

11g 10F 0P 0C

16g 15F 0P 0C

22g 20F 0P 0C

27g 25F 0P 0C

33g 30F 0P 0C

38g 35F 0P 0C

43g 40F 0P 0C

Olive Oil

5g 5F 0P 0C

11g 10F 0P 0C

16g 15F 0P 0C

21g 20F 0P 0C

26g 25F 0P 0C

32g 30F 0P 0C

37g 35F 0P 0C

42g 40F 0P 0C

Hemp Seed Oil

5g 5F 0P 0C

11g 10F 0P 0C

16g 15F 0P 0C

21g 20F 0P 0C

27g 25F 0P 0C

32g 30F 0P 0C

37g 35F 0P 0C

43g 40F 0P 0C

Grass Fed Butter

7g 5F 0P 0C

13g 10F 0P 0C

20g 15F 0P 0C

27g 20F 0P 0C

34g 25F 0P 0C

40g 30F 0P 0C

47g 35F 0P 0C

54g 40F 0P 0C

Avocado

35g 5F 0.5P 3C

70g 10F 1.5P 6C

100g 15F 2P 8.5C

130g 20F 2.5P 11C

170g 25F 3.5P 15C

200g 30F 4P 17C

250g 35F 5P 20C

280g 40F 6P 25C

Cashews

11g 5F 2P 3C

22g 10F 4P 6C

33g 15F 6P 9C

44g 20F 8P 13C

55g 25F 10P 15C

66g 30F 11P 19C

77g 35F 14P 22C

88g 40F 16P 25C

Almonds

10g 5F 2P 2C

20g 10F 4P 4C

25g 15F 6P 6C

30g 20F 8P 9C

50g 25F 11P 11C

60g 30F 13P 13C

70g 35F 15P 15C

80g 40F 17P 17C

Almond Butter

9g 5F 2.5P 1.5C

18g 10F 4P 3C

27g 15F 6P 4.5C

36g 20F 9P 6C

45g 25F 11.5P 7C

54g 30F 13P 9C

63g 35F 16P 10C

72g 40F 18P 12C

Cashew Butter

10g 5F 1P 3C

19g 10F 3P 6C

27g 15F 4P 8C

37g 20F 5P 11C

47g 25F 6P 14C

55g 30F 7P 17C

65g 35F 9P 20C

74g 40F 10P 23C

Sunflower Seed Butter

9g 5F 2P 2C

19g 10F 3P 4C

27g 15F 5P 6C

36g 20F 6P 8C

46g 25F 8P 11C

55g 30F 10P 13C

64g 35F 11P 15C

73g 40F 13P 17C

Peanut Butter

10g 5F 2.5P 1.5C

20g 10F 5P 3C

30g 15F 7.5P 4.5C

40g 20F 10P 6C

50g 25F 12.5P 7.5C

60g 30F 15P 9C

70g 35F 17.5P 10.5C

80g 40F 20P 12C

Peanuts

10g 5F 3P 2C

20g 10F 5P 4C

30g 15F 7P 5C

40g 20F 10P 7C

50g 25F 12P 9C

60g 30F 15P 10C

70g 35F 17P 12C

80g 40F 20P 14C

Macadamias

7g 5F 0.5P 1C

14g 10F 1P 2C

21g 15F 1.5P 3C

27g 20F 2P 3.5C

33g 25F 2.5P 4.5C

40g 30F 3P 5.5C

47g 35F 3.5P 6.5C

53g 40F 4P 7C

Pecans

7g 5F 0.5P 1C

14g 10F 1P 2C

21g 15F 2P 3C

28g 20F 3P 4C

35g 25F 3.5P 4C

41g 30F 4P 6C

49g 35F 4.5P 7C

56g 40F 5P 8C

8g 5F 1P 1C

15g 10F 2P 2C

22g 15F 3P 3C

30g 20F 4P 4C

37g 25F 5P 5C

45g 30F 6P 6C

52g 35F 7P 7C

60g 40F 8P 8C

10g 5F 3P 0.5C

22g 10F 6P 1.5C

32g 15F 9P 2.5C

42g 20F 11P 3.5C

54g 25F 14P 4.5C

64g 30F 17P 5.5C

75g 35F 20P 6C

85g 40F 23P 6.5C

Brazil Nuts

Hemp Seeds

VEGAN/VEGETARIAN PROTEIN SWAPS You may swap anything within the same column vertically* You will note that fat contents vary in different protein sources. Oil is a pure fat, containing no other macros, we would recommend that you use Oil (Coconut or Macadamia) to mitigate the extra fat sources where there is a substantial difference in fat. We recommend you swapping foods in the columns shaded as these foods closely match each other.

Quorn Vegetarian Mince (Raw)

100g 14.5P 2F 2.6C

120g 17.4P 2.4F 2.8C

140g 20P 2.8F 3C

155g 22.5P 3.1F 3.2C

170g 24.6P 3.4F 3.6C

190g 27.5P 3.8F 3.9C

205g 29.7P 4.1F 4.3C

235g 34P 4.7F 4.6C

250g 36P 5F 4.8C

270g 39.2P 5.4F 5C

Vegie Delights Veggie Mince (Raw)

100g 14.8P 0.5F 10C

120g 17.8P 0.6F 12C

140g 20.7P 0.7F 14C

155g 22.9P 0.8F 16C

170g 25.5P 0.8F 17C

190g 28P 0.9F 19C

205g 30P 1F 20C

235g 34.8P 1.2F 24C

245g 36P 1.2F 25C

265g 39P 1.3F 27C

Beyond Meat Beef Crumbles (Raw)

60g 14P 3F 1C

75g 17.7P 4F 1.3C

85g 20P 4.6F 1.6C

95g 22.5P 5F 1.9C

105g 25P 5.5F 2.1C

120g 28P 6.5F 2.3C

130g 30P 7F 2.4C

145g 34P 8F 2.6C

155g 36P 8.5F 2.8C

165g 39P 9F 3C

Quorn Vegan Chicken Pieces (Raw)

90g 14P 2.5F 3.5C

110g 17P 3F 4.5C

130g 22P 3.5F 5C

145g 23P 4F 5.5C

165g 25P 4.5F 6.5C

185g 28P 5F 7C

200g 30.5P 5.5F 8C

220g 33.5P 6F 8.5C

240g 36.5P 6.5F 9.5F

255g 39P 7F 10C

Vegie Delights Hot Dogs (Raw)

50g 9.5P 4F 5.5C

75g 14P 6F 8C

95g 18F 7.5F 10C

120g 22.5p 9.5F 13C

145g 27P 11.5F 15.5C

165g 31P 13.2F 17C

190g 35.5P 15F 20.5C

215g 40.5P 17F 23C

245g 46P 19.5F 26C

270g 51P 21.5F 29C

Boca Burgers (Raw)

77g 14P 1F 7.5C

91g 17.5P 1.2F 8C

105g 20.5P 1.3F 9C

126g 23P 1.4F 11C

133g 25.5P 1.4F 11.5C

150g 28P 1.5F 13C

164g 30.5P 1.6F 14C

175g 33.5P 1.7F 15C

196g 36.5P 1.8F 17C

210g 39P 2F 18.5C

Tofu

200g 14P 4F 4C

245g 17P 5F 5C

290g 20P 6F 6C

325g 23P 6.5F 6.5C

355g 25P 7F 7C

400g 28P 8F 8C

425g 30P 8.5F 8.5C

485g 34P 10F 10C

520g 36P 10.5F 10.5C

560g 39P 11F 11C

Tempeh

75g 14P 8F 7C

90g 17P 10F 8C

105g 20P 11.5F 9.5C

120g 23P 13F 11C

130g 25P 14F 12C

145g 28P 16F 13C

160g 30P 17.5F 14.5C

180g 34P 20F 16C

190g 36P 21F 17C

205g 39P 22.5F 18.5C

Seitan

19g 14P 0F 2.5C

23g 17P 0.5F 3C

27g 20P 0.5F 4C

31g 23P 0.5F 4C

33g 25P 0.5F 4.5C

37g 28P 1F 5C

40g 30P 1F 5.5C

45g 34P 1F 6.5C

48g 36P 1F 7C

52g 39P 1F 7C

Beyond Meat Beyond Burgervegan

79g 14P 14F 3.5C

96g 17P 17F 4C

113g 20P 20F 5C

130g 22P 22F 6C

141g 24P 24F 6.2C

158g 28P 28F 7C

170g 30P 30F 7.5C

192g 34P 34F 8.5C

204g 36P 36F 9C

221g 39P 39F 10C

Morning Star Farms black bean burger

99g 14P 6F 18C

120g 17P 7F 22C

141g 20P 8F 26C

162g 22P 9.5F 30C

177g 24P 10F 32.5C

198g 28P 11.5F 36C

212g 30P 12.5F 40C

240g 34P 14F 44C

254g 36P 15F 46C

275g 39P 18F 50.5C

VEGAN/VEGETARIAN FOOD SWAPS You may swap anything within the same column vertically* We recommend you swapping foods in the columns shaded as these foods closely match each other.

Black Beans (Cooked)

50g 4.5P 12C 0.5F

75g 6.8P 18C 0.8F

100g 9P 24C 1F

125g 11.2P 30C 1.2F

150g 13.5P 36C 1.5F

175g 15P 40C 1.7F

200g 18P 48C 2F

225g 20.2P 54C 2.2F

Pinto Beans (Cooked)

50g 4.7P 13.3C 0F

75g 7P 20C 0F

100g 9.3P 26.7C 0F

125g 11.7P 33.3C 0F

150g 14P 40C 0F

175g 16.3P 46.7C 0F

200g 18.7P 53.3C 0F

225g 21P 60C 0F

Lentils (Cooked)

50g 4.5P 10.1C 0.2F

75g 6.8P 15.1C 0.3F

100g 9P 20.1C 0.4F

125g 11.2P 25.1C 0.5F

150g 13.5P 30.2C 0.6F

175g 15.8P 35.2C 0.7F

200g 18P 40.2C 0.8F

225g 20.2P 45.2C 0.9F

Kidney Beans (Cooked)

50g 4.3P 11.4C 0.2F

75g 6.5P 17.1C 0.4F

100g 8.7P 22.8C 0.5F

125g 10.9P 28.5C 0.6F

150g 13P 34.5C 0.8F

175g 15.2P 39.9C 0.9F

200g 17.4P 45.6C 1F

225g 19.6P 51.3C 1.1F

Green Peas

85g 4.5P 13C 0F

130g 7P 20C 0F

170g 9P 26.5C 0F

205g 11P 32C 0.5F

250g 13P 39C 0.5F

280g 15P 44C 0.5F

340g 18P 53C 1F

375g 20P 59C 1F

Black Bean Pasta (Raw)

50g 25P 17C 2F

75g 37.5P 25.5C 3F

100g 50P 34C 4F

125g 62.5P 42.5C 5F

150g 75P 51C 6F

175g 87.5P 59.5C 7F

200g 100P 68C 8F

225g 112.5P 76.5C 9F

Mung Bean Fettuccine (Raw)

50g 21.5P 17C 1.8F

75g 32.2P 25.5C 2.7F

100g 43P 34C 3.6F

125g 53.8P 42.5C 4.5F

150g 64.5P 51C 5.4F

175g 75.2P 59.5C 6.3F

200g 86P 68C 7.2F

225g 96.8P 76.5C 8.1F

Chickpeas

50g 4.5P 13.5C 1.5F

75g 7P 20C 2F

100g 9P 27C 3F

125g 11P 34C 4F

150g 13.5P 40.5C 4.5F

175g 16P 47C 5F

200g 18P 54C 6F

225g 20P 61C 7F

CEREAL FOOD SWAPS You may swap anything within the same column vertically* We recommend you swapping foods in the columns shaded as these foods closely match each other.

Kellogg’s Fruit Loops

30g 114 Cal 25.7 C 1.4 P .07 F

35g 133 Cal 30 C 1.7 P .08 F

40g 152 Cal 34.3 C 1.9 P 1F

45g 171 Cal 38.6 C 2.1 p 1.1 F

50g 190 Cal 42.9 C 2.4 P 1.2 F

55g 210 Cal 47.1 C 2.6 P 1.3 F

60g 228 Cal 51.4 C 2.9 P 1.4 F

65g 248 Cal 55.7 C 3.1 P 1.5 F

70g 267 Cal 60 C 3.3 P 1.7 F

Kellogg’s Special K Original

30g 113 Cal 24 C 2.7 P 0.5 F

35g 132 Cal 28 C 3.1 P 0.6 F

40g 151 Cal 32 C 3.6 P 0.7 F

45g 169 Cal 36 C 4P 0.7 F

50g 188 Cal 40 C 4.5 P 0.8 F

55g 207 Cal 44 C 4.9 P 0.9 F

60g 226 Cal 48 C 5.4 P 1F

65g 245 Cal 52 C 5.8 P 1.1 F

70g 264 Cal 56 C 6.3 P 1.2 F

Kellogg’s Raisin Bran

40g 124 Cal 30.5 C 3.4 P 0.6 F

45g 140 Cal 34.3 C 3.8 P 0.6 F

50g 155 Cal 38.1 C 4.2 P 0.7 F

55g 171 Cal 41.9 C 4.7 P 0.8 F

60g 186 Cal 45.7 C 5.1 P 0.8 F

65g 202 Cal 49.5 C 5.5 P 0.9 F

70g 217 Cal 53.5 C 5.9 P 1F

75g 233 Cal 57.1 C 6.3 P 1.1 F

80g 248 Cal 61 C 6.8 P 1.1 F

Original Cheerios

30g 111 Cal 22.5 C 3.2 P 2.1 F

35g 130 Cal 26.3 C 3.8 P 2.5 F

40g 149 Cal 30 C 4.3 P 2.9 F

45g 167 Cal 33.8 C 4.8 P 3.2 F

50g 186 Cal 37.5 C 5.4 P 3.6 F

55g 204 Cal 41.3 C 5.9 P 3.9 F

60g 223 Cal 45 C 6.4 P 4.3 F

65g 241 Cal 48.8 C 7P 4.6 F

70g 260 Cal 52.5 C 7.5 P 5g

Puffins Cereal

40g 120 Cal 32 C 4P 1.3 F

45g 135 Cal 36 C 4.5 P 1.5 F

50g 150 Cal 40 C 5P 1.7 F

55g 165 Cal 44 C 5.5 P 1.8 F

60g 180 Cal 48 C 6P 2F

65g 195 Cal 52 C 6.5 P 2.2 F

70g 210 Cal 56 C 7P 2.3 F

75g 225 Cal 60 C 7.5 P 2.5 F

80g 240 Cal 64 C 8P 2.7 F

Rice Krispies

25g 100 Cal 22 C 2P 0F

30g 120 Cal 26.4 C 2.4 P 0F

35g 140 Cal 30.8 C 2.8 P 0F

40g 160 Cal 35.2 C 3.2 P 0F

45g 180 Cal 39.6 C 3.6 P 0F

50g 200 Cal 44 C 4P 0P

55g 220 Cal 48.4 C 4.4 P 0F

60g 240 Cal 52.8 C 4.8 P 0F

65g 260 Cal 57.2 C 5.2 P 0F

Fibre One

40g 122 Cal 25.9 C 0P 0.6 F

45g 137 Cal 29.1 C 0P 0.7 F

50g 152 Cal 32.4 C 0P 0.8 F

55g 168 Cal 35.6 C 0P 0.8 F

60g 183 Cal 38.8 C 0P 0.9 F

65g 198 Cal 42.1 C 0P 1F

70g 214 Cal 45.3 C 0P 1.1 F

75g 229 Cal 48.6 C 0P 1.1 F

80g 244 Cal 51.8 C 0P 1.2 F

Quaker Life Cereal

30g 112 Cal 23.4 C 2.8 P 1.4 F

35g 131 Cal 27.3 C 3.3 P 1.6 F

40g 150 Cal 31.2 C 3.8 P 1.9 F

45g 169 Cal 35.2 C 4.2 P 2.1 F

50g 188 Cal 39.1 C 4.7 P 2.3 F

55g 206 Cal 43 C 5.2 P 2.6 F

60g 225 Cal 46.9 C 5.6 P 2.8 F

65g 244 Cal 50.8 C 6.1 P 3F

70g 262 Cal 54.7 C 6.6 P 3.3 F

Post Honey Bunches of Oats

25g 100 Cal 20.8 C 1.7 P 1.2 F

30g 120 Cal 25 C 2P 1.5 F

35g 140 Cal 29.2 C 2.3 P 1.7 F

40g 160 Cal 33.3 C 2.7 P 2F

45g 180 Cal 37.5 C 3P 2.2 F

50g 200 Cal 41.7 C 3.3 P 2.5 F

55g 220 Cal 45.8 C 3.7 P 2.7 F

60g 240 Cal 50 C 4P 3F

65g 260 Cal 54.2 C 4.3 P 3.2 F

Kashi GOLEAN Crunch

30g 108 Cal 21.5 C 5.1 P 1.7 F

35g 125 Cal 25.1 C 5.9 P 2F

40g 143 Cal 28.7 C 6.8 P 2.3 F

45g 161 Cal 32.3 C 7.6 P 2.5 F

50g 179 Cal 35.8 C 8.5 P 2.8 F

55g 197 Cal 39.4 C 9.3 P 3.1 F

60g 215 Cal 43 C 10.2 P 3.4 F

65g 233 Cal 46.6 C 11 P 3.7 F

70g 251 Cal 50.2 C 11.9 P 4F

Cocopops

30g 116 Cal 25 C 1.5 P 0.8 F

35g 135 Cal 29.2 C 1.7 P 0.9 F

40g 155 Cal 33.3 C 2 P 1.1 F

45g 174 Cal 37.5 C 2.2 P 1.2 F

50g 193 Cal 41.7 C 2.5 P 1.3 F

55g 213 Cal 45.8 C 2.7 P 1.5 F

60g 232 Cal 50 C 3P 1.6 F

65g 251 Cal 54.2 C 3.2 P 1.7 F

70g 271 Cal 61.8 C 3.3 P 1.9 F

Rice Bubbles

30g 115 Cal 25.2 C 2.4 P 0.2 F

35g 134 Cal 29.4 C 2.8 P 0.2 F

40g 153 Cal 33.6 C 3.2 P 0.2 F

45g 172 Cal 37.8 C 3.6 P 0.3 F

50g 191 Cal 42 C 4P 0.3 F

55g 210 Cal 46.2 C 4.4 P 0.3 F

60g 229 Cal 50.4 C 4.8 P 0.3 F

65g 249 Cal 54.6 C 5.2 P 0.4 F

70g 268 Cal 58.8 C 5.6 P 0.4 F

Oats

30g 112 Cal 20.2 C 4.5 P 1.9 F

35g 131 Cal 23.6 C 5.2 P 2.2 F

40g 150 Cal 27 C 6P 2.5 F

45g 169 Cal 30.4 C 6.8 P 2.8 F

50g 188 Cal 33. 8C 7.5 P 3.1 F

55g 206 Cal 37.1 C 8.2 P 3.4 F

60g 225 Cal 40.5 C 9P 3.8 F

65g 244 Cal 43.9 C 9.8 P 4.1 F

70g 262 Cal 47.2 C 10.5 P 4.4 F

Cream of wheat

30g 110 Cal 23C 3.3P 0.3F

35g 128 Cal 26.6C 4P 0.35F

40g 146 Cal 30.4C 4.4P 0.4F

45g 165 Cal 34.2C 5P 0.45F

50g 183 Cal 38C 5.5P 0.5F

55g 201 Cal 42C 6P 0.55F

60g 220 Cal 45.6C 6.6P 0.6F

65g 238 Cal 50C 7.1P 0.65F

70g 256 Cal 53.2C 7.7P 0.7F

Life

30g 114 Cal 23C 2.8P 1.4F

35g 133 Cal 27C 3.3P 1.6F

40g 152 Cal 31C 3.8P 1.9F

45g 171 Cal 35C 4.3P 2.1F

50g 190 Cal 40C 4.8P 2.3F

55g 208 Cal 43C 5.2P 2.6F

60g 228 Cal 47C 5.7P 2.9F

65g 248 Cal 51C 6.2P 3.1F

70g 256 Cal 55C 6.6P 3.3F

Rice Chex

30g 110 Cal 25C 2P 0.5F

35g 128 Cal 29C 2.3P 0.6F

40g 146 Cal 33C 2.6P 0.6F

45g 165 Cal 37.5C 3P 0.75F

50g 182 Cal 41.5C 3.3P 0.8F

55g 201 Cal 46C 3.6P 0.9F

60g 220 Cal 50C 4P 1F

65g 238 Cal 54C 4.3P 1.1F

70g 256 Cal 58C 4.6P 1.2F

Nature’s Path Sunrise Crunchy Cinnamon

30g 120 Cal 26C 2P 1F

35g 140 Cal 30C 2.3P 1.2F

40g 160 Cal 35C 2.6P 1.3F

45g 180 Cal 39C 3P 1.5F

50g 200 Cal 43C 3.3P 1.6F

55g 220 Cal 47.5C 3.6P 1.8F

60g 240 Cal 52C 4P 2F

65g 260 Cal 56C 4.3P 2.2F

70g 280 Cal 60.5C 4.6P 2.3F

EXTRAS These foods don’t fit well into a macronutrient category, so please use a food tracker to account for these foods in your daily macronutrient and calorie allowance

Kodiak Cakes, dry mix-Extras

40g 10.5P 23C 1.5F

60g 16P 34C 2F

75g 20P 43C 3F

95g 25P 54C 3.5F

Quest Bars, various flavorsextras

½ bar 10.5P 10C 9F

1 bar 21P 20C 18F

1 ½ bars 31.5P 30C 27F

2 bars 42P 40C 36F

So Delicious Plain Coconut Yoghurtextras

50g 0.1P 7C 2F

75g 0.2P 11C 3F

100g 0.3P 15C 4F

125g 0.4P 18C 5F

150g 0.4P 22C 6F

175g 0.5P 26C 7F

Daiya Cheddar dairy-free cheese shreds

14g 0.5P 3.5C 3F

28g 1P 7C 6F

37g 1.3P 9C 8F

47g 1.7P 12C 10F

55g 2P 14C 12F

62g 2.2P 15.5C 13F

Follow Your Heart American Style Vegan Cheese Alternative Slices

15g 0P 3C 3.5F

30g 0P 6C 7F

40g 0P 8C 9F

50g 0P 10C 11F

67g 0P 11.6C 13F

0P 13C 15F

Light Mozzarella

20g 6P 0C 2F

40g 12P 1C 4F

55g 16P 1C 6F

70g 20P 1.5C 7F

80g 23P 2C 8F

95g 28P 2C 10F

feta cheese

17g 2.5P 0.7C 4F

34g 5P 1.4C 7F

46g 6.5P 2C 10F

57g 8P 2.3C 12F

66g 9.5P 2.7C 14F

76g 11P 3C 16F

cream cheese

20g 1.3P 1.3C 4.5F

29g 1.9P 1.9C 6.5F

39g 2.5P 2.5C 9F

47g 3P 3C 10.5F

58g 3.7P 3.7C 13F

68g 4.4P 4.4C 15.5F

Halloumi cheese

16g 3.7P 0.3C 4F

28g 6.4P 0.6C 7F

37g 8.5P 0.7C 9.3F

46g 10.6P 0.9C 11.5F

54g 12.4P 1C 13.5F

62g 14.3P 1.2C 15.5F

Ice Cream

50g 2P 12C 5.5F

70g 2.5P 17C 8F

100g 3.5P 24C 11F

120g 4P 28C 13F

Vegan Ice Cream

75g 1P 16C 5F

100g 1.5P 21C 6.5F

135g 2P 29C 9F

170g 3P 36C 11F

2 oreos 1P 17C 5F

3 oreos 1P 25C 7F

4 oreos 1P 33C 9F

5 oreos 1.5P 42 12F

Oreos

200g 0.6P 29C 8F

225g 0.7P 33C 9F

250g 0.7P 37C 10F

275g 0.8P 40C 11F

Dark Chocolate

20g 1.5P 9C 8.5F

25g 2P 11C 11F

35g 2.5P 16C 15F

40g 3P 18C 17F

Popcorn

25g 3P 19C 1F

40g 5P 31C 2F

50g 6.5P 40C 2F

65g 9P 51C 3F