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.
Protein
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
Veggies
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
Fruits
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!