Thought it might be useful to have a list of popular foods and their nutritional breakdown for quick reference. Took a while to create but got there in the end!
The costs are based on good prices from Tesco or Makro so should only be used as a rough guide (this also applies to the macros). It should be pretty accurate but if you notice any errors, please let me know.
If you would like a certain food to be included, please post the nutritional breakdown and it will be added.
Click on the following link to download a word document with the above table - View attachment Bodybuilding Foods.doc
The costs are based on good prices from Tesco or Makro so should only be used as a rough guide (this also applies to the macros). It should be pretty accurate but if you notice any errors, please let me know.
If you would like a certain food to be included, please post the nutritional breakdown and it will be added.
| Food | Quantity | Approx Price (£) | Protein (g) | Carbs (g) | Fats (g) | Calories |
| Meats | ||||||
| Chicken Breast | 1 Medium Breast (220g) | 0.77 | 51 | 0 | 2 | 242 |
| Chicken Thigh (Skinless) | 1 Medium Thigh (220g) | 0.65 | 40 | 0 | 22 | 363 |
| Whole Chicken inc Skin | Half Chicken (400g) | 1.75 | 80 | 0 | 52 | 800 |
| Tuna | 130g Tin | 0.48 | 23.5 | 0 | 0 | 100 |
| Beef Mince | 300g | 0.90 | 51 | 0 | 75 | 870 |
| Lean Beef Mince | 300g | 1.15 | 60 | 0 | 30 | 510 |
| Brisket | 300g Fat Trimmed | 1.80 | 58 | 0 | 18 | 394 |
| Lean Rump Steak | 300g Fat Trimmed | 2.40 | 60 | 0 | 11 | 339 |
| Bacon | 4Rasher | 0.45 | 16 | 0 | 20 | 240 |
| Gammon Steak | 300g | 2.10 | 54 | 0 | 21 | 405 |
| White Fish | 2 Fillets (150g) | 0.50 | 18 | 0 | 1 | 120 |
| Turkey Mince | 300g | 1.20 | 54 | 0 | 30 | 486 |
| Lean Turkey Mince | 300g | 2.10 | 67 | 0 | 4 | 300 |
| Dairy | ||||||
| Eggs | 1 Large | 0.10 | 8 | 0 | 11 | 147 |
| Cottage Cheese | 300g Pot | 0.62 | 29 | 15 | 1.5 | 195 |
| Milk – Full Fat | 1 Pint | 0.28 | 19 | 27 | 20 | 364 |
| Milk – Semi Skimmed | 1 Pint | 0.28 | 19 | 27 | 10 | 284 |
| Milk – Skimmed | 1 Pint | 0.28 | 19 | 28 | 2 | 210 |
| Cheese | 25g | 0.18 | 6 | 0 | 8.6 | 102.5 |
| Carbohydrates | ||||||
| Jacket Potato | 1 Medium (250g) | 0.23 | 5.3 | 43 | 1 | 198 |
| Sweet Potato | 1 Large (250g) | 0.32 | 3 | 53 | 1 | 285 |
| White Long Grain Rice | 100g | 0.04 | 7 | 79 | 1 | 355 |
| Brown Rice | 100g | 0.08 | 7 | 74 | 3 | 350 |
| Wholemeal Bread | 2 Slices | 0.04 | 5 | 20 | 1 | 109 |
| Pasta | 100g | 0.05 | 12 | 72 | 2 | 350 |
| Oats | 100g | 0.08 | 11 | 60 | 8 | 360 |
| Bagel | 1 Medium (85g) | 0.25 | 9 | 42 | 4 | 225 |
| Shredded Wheat | 4 (100g) | 0.49 | 12 | 69 | 2 | 340 |
| Fruit | ||||||
| Banana | 1 Medium | 0.10 | 2 | 35 | 1 | 150 |
| Apple | 1 Medium | 0.20 | 1 | 16 | 0 | 70 |
| Pineapple | 1/3 of Tin | 0.20 | 0 | 9 | 0 | 36 |
| Orange | 1 Medium | 0.22 | 2 | 17 | 0 | 80 |
| Orange Juice | 250ml | 0.15 | 1 | 26 | 0 | 120 |
| Fats | ||||||
| Extra Virgin Olive Oil | 1 tbsp (18ml) | 0.07 | 0 | 0 | 14 | 119 |
| Peanuts | 50g | 0.33 | 14 | 6 | 23 | 286 |
| Almonds | 50g | 0.42 | 10 | 3 | 28 | 310 |
| Peanut Butter | 1 tbsp (25g) | 0.14 | 6 | 4 | 13 | 159 |
| Butter | 10g | 0.01 | 0 | 0 | 8 | 75 |
| Flax Seed Oil | 1tbsp (18ml) | 0.15 | 0 | 0 | 15 | 135 |
| Fast Food | ||||||
| Big Mac (McDonalds) | 1 | - | 25 | 45 | 29 | 540 |
| XL Bacon Double Cheeseburger (BK) | 1 | - | 62 | 48 | 55 | 933 |
| Chips (McDonalds) | Large | - | 6 | 63 | 25 | 500 |
Click on the following link to download a word document with the above table - View attachment Bodybuilding Foods.doc
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