Forge-Rx Macros List

MyFitnessPal or My Macros are great tools you can use to log your food and get a handle on how much

you’re eating every day. Still, it’s hard to figure out what items exactly to choose when

you’re logging food – sometimes there is a discrepancy between the macros and calories

listed for some brands..

To help alleviate some of the frustration, we thought you might appreciate this list. We’ve

added many common items with macros that we feel are accurate

across a broad spectrum of sources.


Item, Carbs, Fat, Protein

Boneless, Skinless Chicken Breast, 4 oz. 0g 3g 23g

Tuna (water packed), 5 oz. can 0g 1g 28g

Salmon Filet, 4 oz. 0g 2g 15g

Shrimp. 3 oz. 0g 2g 18g

Extra Lean Ground Beef or Ground Round, 4 oz. 0g 4g 24g

1 egg 0g 5g 6g

1 cup of egg whites 0g 0g 21g

Rib eye Steak, 8 oz. 0g 30g 50g

Top round steak, 4oz. 0g 8g 35g

Sirloin steak, 4 oz. 0g 15g 35g

Beef Tenderloin (aka Filet, Filet Mignon) 3 oz. 0g 6g 24g

NY Strip Steak, 8 oz. 0g 8g 32g

Flank Steak (Sir Fry, Fajita), 4 oz. 0g 8g 32g

Pork Loin, 4 oz. 0g 6g 23g

Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts),

4 oz.

0g 2g 26g

Starchy Carbs

Item, Carbs, Fat, Protein

Sweet Potatoes, raw, 4 oz. 23g 0g 2g

Quinoa, 1/4 cup dry 31g 3g 6g

Oats 1/2 cup dry 27g 3g 5g

Old Fashioned Grits 1/4 cup dry 32g 1g 4g

White rice, 1/4 cup dry 42g 0g 3g

White potatoes, raw 20g 0g 2g


Item, Carbs, Fat, Protein

Lettuce, 1.5 cups 2g 0g 1g

Broccoli, 1 cup raw 6g 0g 2g

Asparagus, 1 cup raw 4g 0g 2g

Spinach, 1 cup raw 1g 0g 1g

Multi Colored Bell Peppers, 1/2 cup raw 2g 0g 1g

Brussels Sprouts, 1/2 cup raw 4g 0g 1g

Cauliflower, 1 cup raw 5g 0g 2g

Zucchini, 1 cup raw 4g 0g 2g

Cucumber, 1 cup raw 4g 0g 1g

Mushrooms, 1 cup raw 2g 0g 2g


Item, Carbs, Fat, Protein

Apple, 1 small 15g 0g 0g

Banana, 1 medium 27g 0g 1g

Mango, 1 cup 25g 1g 1g

Navel orange, 1 medium 16g 0g 2g

Blueberries, 1 cup 21g 0g 1g

Strawberries, 1 cup 11g 0g 1g

Blackberries, 1 cup 14g 0g 2g

Healthy Fats

Item, Carbs, Fat, Protein

Natural Style Peanut Butter or Almond Butter, 2 tbsp. 8g 16g 7g

Olive Oil, 1 tbsp. 0g 14g 0g

Clarified or organic butter, 1 tbsp. 0g 7g 0g

Coconut Oil, 1 tbsp. 0g 14g 0g

Avocado, 1 medium 3g 21g 3g

We hope this list will be helpful to you!