BURN THE FAT FOODS QUICK REFERENCE CHART

Lean Proteins
Food Item
Chicken Breast, skinless
Beef, ground 96% lean
Beef, top sirloin
Beef, top Round
Buffalo, top round
Cod
Egg whites
Egg, whole
Lobster
Protein Powder, Whey
Salmon, Atlantic
Shrimp
Tuna, canned in water
Turkey Breast, skinless
Turkey, ground 99% lean
Venison steak

Fruit (Natural Simple Carbs)

Qty
Calories Protein
4 oz
196
35.1
4 oz
171
28.5
4 oz
229
34.4
4 oz
214
35.9
4 oz
195
32.0
4 oz
119
25.9
6
102
21
1
75
6.3
4 oz
111
23.2
2 scoops 180
35
4 oz
206
28.8
4 oz
120
23
4 oz
120
26
4 oz
178
33.9
4 oz
120
28
4 oz
173
35

Carbs

Fat

0
0
0
0
0
0
1.8
0.6
1.5
4
0
1
0
0
0
0

5.1
5.1
9.1
6.7
6.8
1.0
0.0
5.0
0.7
3.0
9.2
2.0
1.0
3.7
1.0
2.3

Food Item
Apples
Banana
Blueberries
Canteloupe
Grapefruit
Grapes (seedless)
Jelly, all fruit (no sugar)
Nectarine
Orange
Peach
Pear
Plum
Raisins
Raspberries
Strawberries
Watermelon (diced)

Qty
1
1
1 cup
1/2
1/2
10
2 tbsp
1
1
1
1
1
1/4 cup
1 cup
1 cup
1 cup

Cal

Protein

Carbs

Fat

81
105
82
94
46
36
80
67
65
37
98
36
130
62
46
50

0.3
1.2
1.0
2.3
0.6
0.3
0
1.3
1.4
0.6
0.7
0.5
1.0
1.2
1.0
1.0

21.1
26.7
20.4
22.3
11.9
8.9
20
16
16.3
9.7
25.1
8.6
31
14.2
10.4
3.6

0.5
0.6
0.6
0.7
0.1
0.3
0
0.6
0.1
0.1
0.7
0.4
0.5
0.6
0.6
0.2

Complex Carbs (Starches & Grains)

Fibrous Carbs (Veggies & Greens))

Food Item
Bagel, plain, whole wheat
Beans, Kidney
Bread, whole wheat
Bread, rye
Potato, white
Potato, sweet
Oatmeal, old-fashioned
Cream of Rice
Cream of Wheat
Lentils
Black eye peas
Pita, Whole wheat
Pasta, whole grain spelt
Pasta, whole wheat
Rice, Brown, "success"
Rice, Wild
Kashi cereal
Shredded Wheat
Yam

Food Item
Asparagus
Broccoli
Brussel sprouts
Cauliflower
Carrots
Collard Greens
Corn
Cucumber
Green Pepper
Green Beans
Kale
Lettuce
Onion
Mushrooms
Peas
Salsa
Spinach
Tomato
Zucchini

Qty
1
1/3 c ckd
1 slice
1 slice
1 lg (8oz)
4 oz
1/3 c unckd
1/4 c unckd
1 oz/1 pckt
1/2 c ckd
1/2 c boild
1
1 oz (dry)
1 oz (dry)
1 c cooked
1 c cooked
3/4 cup
1 cup
6 oz

Calories Protein

150
75
80
80
210
136
100
170
100
115
99
170
95
105
150
166
120
144
180

6
5.1
2.5
3
4.4
2.1
5
3
3
9
6.6
6
4
4.5
4
6.5
8
3.6
4

Carbs

Fat

33
13.5
14
16
49
31.6
16
38
21
20
17.7
35
20
20
40
35
28
33.4
41

1
0.3
1
1
0.2
0.4
2
0
1
0
0.4
2
0.7
1
0
0.6
1
1.4
0.2

Dairy Products
Food Item
Milk, skim
milk, 1% lowfat
cheese, American, nofat
Cheese, Cheddar
Cheese, mozzarella,nofat
Cheese, Parmesan, nofat
cottage cheese, nonfat
Cottage cheese, 2% lowfat
cottage cheese, 1% lowfat
cottage cheese, nonfat
sour cream, non fat
Yogurt, nonfat
Yogurt, fruit, 1% lowfat
Yogurt, froz, nofat, no sug

Qty
Calories Protein Carbs
1 cup
90
8
12
1 cup
100
8
11
2 slices
80
12
6
1 oz
114
7
9
1/2 cup
90
18
4
2 tbsp
75
10
10
5 oz
100
17.5
5
1/2 cup
103
15.5
4
5 oz
100
17.5
5
5 oz
100
16.2
7.5
2 tbsp
20
2.5
2.5
8 ox (1)
100
8
17
8 oz (1)
250
9
50
1 cup
160
8
38

Qty
Calories Protein
10 spears 40
4
1 cup
46
4.6
1 cup
60
4
1 cup
60
4.8
1
31
0.8
2 cups
36
1.6
1/2 cup
89
2.7
1 cup
16
0.6
1 cup
24
0
6 oz
50
2
2 cups
56
4
2 cups
20
0
1 cup
54
2
1 cup ckd
42
3.4
1/2 cup
57
4
4 tbsp
16
0
1 cup ckd
42
5.4
1 med
24
1
1 cup
16
1.4

Carbs

Fat

6
8.6
11.6
13.6
7.3
8
20.6
3
6
12
11.6
6
12
8
10
4
6.8
5
3.2

0
0.4
0.4
0.8
0.1
0.4
1.1
0.2
0
0
0.8
0
0
0.8
0
0
0.4
0
0.2

Qty
Calories Protein Carbs
1 med
115
3
9
1 oz
170
6
5
1/2 cup
394
10.5
22.4
1 tbsp
120
0
0
1 tbsp
130
0
0
1 oz
151
5
8
1/2 cup
428
17.3
15.7
1 tbsp
100
3.5
3.5
1 tbsp
120
0
0
1 tbsp
134
0
0
1 tbsp
82
0
2
t bsp
75
0
0.5
3 tbsp
12
0
3
1 oz
200
5
3

Fat

Fats, Oils, Nuts & Seeds

Fat

1
2
0
1
0
0
1.3
2
1.3
0
0
0
2
0

Food Item
Avocado
Almonds
Cashews
Canola Oil
Flaxseed Oil
Flaxsseds, ground
Peanuts
Peanut Butter, natural
Olive Oil
Udo's essential oil blend
Salad Dress., Italian
Salad Dress, Oliv & vingr
Salad Dress., light Italian
Walnuts

15
15
31.7
14
14
12
36.3
8
13.6
14.2
9
8
0
20