FOOD SWAP

TABLES

HERBERT
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ANITAHERBERT.COM
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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.

35g 45g 55g 65g 75g 85g 95g 110g 120g 130g
Chicken Thigh 14P 17P 19.5P 22P 24.5P 27.5P 30P 34P 36.5P 39P
(Cooked) 6F 7F 8F 9F 10.5F 11.5F 12.5F 13F 15F 16F

50g 65g 80g 90g 100g 120g 130g 150g 160g 175g
Lean Beef 14P 17P 20P 22P 24.5P 28.5P 30P 34.5P 36.5P 39.5P
Sirloin (Cooked) 5F 6.5F 7F 7.5F 8F 9.5F 10F 12F 12.5F 13.5F

50g 60g 70g 80g 86g 100g 108g 122g 130g 140g
Beef Flank 14P 17P 20P 22P 24P 28P 30P 34P 36P 39P
Steak 4.2F 5F 6F 6.6F 7F 8.4F 9F 10F 10.8F 11.7F

50g 60g 70g 75g 82g 95g 102g 116g 123g 133g
Beef Top Round 14P 17P 20P 22P 24P 28P 30P 34P 36P 39P
Roast 2F 2.5F 3F 3.1F 3.4F 4F 4.2F 4.7F 5F 5.4F

50g 65g 80g 90g 100g 120g 130g 150g 160g 175g
Ground Beef 14P 17P 20P 22P 24P 28P 30P 34P 36P 39P
(Cooked) 6F 8F 9F 10F 11.5F 13F 14F 15.5F 16P 17F

50g 60g 70g 80g 85g 100g 110g 120g 130g 140g
Pork tenderloin- 14P 17P 20P 22P 24P 28P 30P 34P 36P 39P
protein 2.5F 3F 3.5F 4F 4F 5F 5F 6F 6F 6.5F

55g 65g 80g 90g 105g 115g 125g 140g 155g 165g
Salmon 14P 17P 20P 22.5P 25.5P 28P 31P 33.5P 36.5P 39P
(Cooked) 6F 7F 8F 9F 10F 11.5F 12.5F 14F 15.5F 16F

75g 90g 105g 120g 135g 150g 165g 175g 190g 210g
Tuna (In Oil) 14P 17P 20P 22.5P 25.5P 28P 31P 33.5P 36P 39P
6F 7.5F 8.5F 10F 11F 12F 13.5F 14.5F 15.5F 17F

1 egg 2 eggs 3 eggs 4 eggs

Whole Eggs 6.3P 12.6P 18.8P 25.1P
large 4.8F 9.5F 14.3F 19F
0.4C 0.7C 1.1C 1.4C
125g 160g 185g 200g 230g 255g 275g 300g 330g 360g
Egg Whites P14 P17 20P 22.5P 25.5P 28P 31P 33.5P 36.5g 39P
0F 0F 0F 0F 0F 0F 0F 0F 0F 0F
(Raw)
0C 0C 0C 0C 0C 0C 0C 0C 0C 0C
50g 60g 70g 80g 90g 100g 110g 120g 130g 140g
Chicken Breast 14P 17P 20P 22.5P 25.5P 28P 31P 33.5P 36.5P 39P
(Cooked) .7F .8F 1F 1F 1.3F 1.4F 1.5F 1.8F 2F 2.2F

55g 68g 80g 90g 100g 112g 120g 135g 143g 150g
Tuna 14P 17P 20p 22.5P 25.5P 28P 31P 33.5P 36.5P 39p
(Springwater) 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F
White Fish 70g 85g 105g 115g 130g 150g 165g 175g 200g 215g
(Non-Oily) 14P 17P 20P 22.5P 25.5P 28P 31P 33P 36.5P 39P
.5F .7F .8F .9F 1F 1.2F 1.2F 1.3F 1.5F 1.6F
(Cooked)
70g 85g 105g 115g 125g 140g 160g 175g 190g 215g
Prawns 14P 17P 20P 22.5P 25P 28P 31P 33P 36P 39P
(Cooked) .7F .9F 1F 1.1F 1.2F 1.3F 1.5F 1.7F 1.8F 2F

Ground Turkey 65g 80g 90g 105g 115g 130g 145g 160G 175g 190g
Breast (Lean) 14P 17P 20P 22.5P 25P 28P 31P 33P 36P 39P
3F 3.5F 4F 4.5F 5F 5.6F 6F 7F 7.5F 8F
(Cooked)
75g 95g 110g 120g 135g 155g 170g 185g 195g 215g
Smoked Salmon 14.5P 17P 20P 22.5P 25F 28.5P 31P 34.5P 35.5P 39.5P
3F 4F 5F 6F 6.5P 7F 7.5F 8F 8.5F 9F

45g 55g 65g 75g 80g 95g 100g 115g 120g 130g
Smoked Turkey 14P 17P 20P 22P 24P 28P 30P 34P 36P 39P
Breast 0.3F 0.4F 0.5F 0.6F 0.6F 0.7F 0.7F 0.9F 0.9F 1F

ExtraLean 55g 70g 85g 95g 110g 125g 140g 150g 160g 170g
GroundBeef 14P 17P 20P 22.5P 25.5P 28P 31P 33.5P 36.5P 39P
3.2F 4F 5F 5F 5.5F 6.6F 7.5F 8F 8.3F 8.8F
(Cooked)
Oily Fish 55g 70g 85g 100g 115g 130g 145g 160g 170g 185g
(Mackeral) 14F 17P 20P 23P 25.5P 28.5P 31.5P 34P 36P 39P
10.5F 12.5F 14.5F 17F 19F 21F 23F 25F 26.5F 29.5F
(Cooked)
65g 80g 95g 105g 115g 130g 140g 160g 170g 180g
Ground Chicken 14P 17P 20P 22P 24P 28P 30P 34P 36P 39P
(Cooked) 8.5F 10.5F 12F 14F 15F 17F 18F 21F 22F 24F

60g 80g 95g 105g 120g 135g 150g 170g 185g 200g
Ground Turkey 14P 17.6P 20P 22P 24.6P 27P 30G 33.5P 36P 39P
(Cooked) 9.9F 12.3F 14F 14.5F 17F 19F 21G 23.4F 25.3F 27.5F

60g 80g 95g 105g 120g 135g 150g 170g 185g 200g
Ground Chicken 15P 17.6P 20P 22P 24.5P 27P 30P 33.5P 36P 39P
(Cooked) 8.8F 11F 12.5F 13.8F 15.5F 17F 18.5F 21F 22.5F 24F

30g 45g 60g

22P 33P 44P
Whey Protein 2F 3F 3.5F
2C 3C 3.5C

30g 45g 60g

Whey Protein 25P 37.5P 50P
0F 0F 0F
Isolate
2C 3C 4C

30g 45g 60g

Plant Based 25P 37.5P 50P
2.5F 3.8F 5F
Protein
4C 6C 8C

150g 175g 200g 230g 260g 290g 325g 350g 375g 400g
14P 17P 20P 22.5P 25.5P 28P 31P 33.5P 36.5P 39P
Chobani No Fat 6C 6.7C 7.6C 8.9C 10C 11C 12C 13C 14C 15C
0F 0F 0F 0F 0F 0F 0F 0F 0F 0F
150g 200g 235g 260g 300g 340g 370g 400g 435g 470g
Fage Yoghurt 14P 17P 20P 22.5P 25.5P 28P 31P 33.5P 36.5P 39P
12C 25.5C 29C 32C 37C 42C 46.5C 49.5C 54C 58.5C
(Uk)
0F 0F 0F 0F 0F 0F 0F 0F 0F 0F
115g 160g 170g 180g 200g 225g 250g 270g 290g 315g
Cottage Cheese 14P 17P 20P 22P 25P 28P 31P 33P 36P 39P
2F 2F 3F 3.5F 4F 4.5F 4.8F 5F 5.5F 6F
(Low Fat)
4C 5C 6C 6.5C 7C 8C 9C 10C 10.5C 11C
140g 170g 200g 220g 250g 280g 300g 330g 360g 390g
Low Fat Greek 14P 17P 20P 22P 25.5P 28.5P 30.5P 33.5P 36.5P 39.5P
0F 0F 0F 0F 0F 0F 0F 0F 0F 0F
Yogurt
5.6C 6.5C 8C 9C 10C 11C 12C 13C 14C 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.

15g 20g 23g 25g 30g 40g 45g 55g 60g 70g 80g 85g 95g
1.3P 2P 2P 2.5P 3P 3.5P 4P 5P 5.5P 6.5P 7P 7.5P 8.5P
Rice Cakes 0F 0F 0.5F 0.5F 0.5F 0.5F 1F 2F 2F 2F 2.5F 2.5F 3F
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
50g 60g 70g 80g 100g 125g 150g 175g 200g 225g 250g 275g 300g
2P 2P 2.5P 3P 3.5P 4.5p 5.5P 6P 7P 8P 9P 10P 11P
Basmati Rice 0F 0F 0F 0F 0.5F 0.5F 0.5F 0.5F 0.5F 0.5F 1F 1F 1F
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
60g 70g 85g 95g 120g 150g 180g 210g 240g 270g 300g 330g 360g
Brown Basmati 2P 3P 3P 3P 4P 5P 6P 8P 9P 10P 11P 12P 13P
1F 1F 1F 1.5F 1.5F 2F 2F 2.5F 3F 3F 3F 4F 4F
Rice
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
55g 70g 85g 95g 120g 145g 175g 210g 235g 265g 295g 325g 355g
1P 1P 2P 2P 2P 3P 4P 4P 5P 5P 6P 7P 7P
White Rice 0F 0F 0F 0F 0F 0.5F 0.5F 0.5F 0.5F 1F 1F 1F 1F
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
45g 60g 70g 80g 96g 120g 145g 171g 195g 220g 241g 270g 295g
1P 2P 2P 2P 3P 3P 4P 5P 5P 6P 6P 7P 8P
Brown Rice 0F 1F 1F 1F 1.5F 1.5F 1.5F 2F 2F 2.5F 2.5F 2.5F 3F
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
55g 70g 85g 90g 110g 150g 175g 200g 230g 260g 290g 325g 250g
2.5P 3P 3.5P 4p 5P 6.5P 7.5P 8.5P 10P 12P 13P 14P 15.5P
Quinoa 0.5F 1F 1.5F 2F 2.5F 3F 3.5F 4F 4.5F 5F 5.5F 6F 6.5F
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
63g 80g 95g 105g 130g 165g 195g 230g 260g 295g 325g 365g 395g
2P 2.5P 3P 3.5P 4P 5P 6P 7P 8P 9P 10P 11P 12P
Bulgur 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
33g 42g 50g 55g 70g 85g 103g 123g 140g 156g 172g 190g 208g
Pasta 1P 1P 2P 2P 2P 3P 3.5P 4P 5P 5P 6P 6P 7P
0F 1F 1F 1F 1.5F 1.5F 1.5F 2F 2F 2.5F 2.5F 2.5F 3F
(Gluten Free)
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
20g 25g 28g 30g 40g 50g 60g 70g 80g 90g 100g 110g 120g
2P 2.5P 3P 3P 4.5P 5.5P 6.5P 7.5P 8.5P 10P 11P 12P 13P
Rolled Oats 2F 2.5F 3F 3F 4.5F 5.5F 6.5F 7.5F 8.5F 10F 11F 12F 13F
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
15g 18g 23g 25g 32g 40g 48g 57g 65g 72g 80g 89g 96g
Popcorn 1P 2P 3P 3P 4P 5P 6P 7.5P 8.5P 9.5P 10.5P 12P 12.5P
1F 1F 1F 1F 1.5F 2F 2.5F 3F 3F 3.5F 4F 4.5F 5F
(air-popped)
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
16g 21g 25g 28g 35g 43g 52g 61g 70g 78g 86g 96g 104g
Freedom 1P 1.5P 2P 2P 2.5P 3P 4P 4.5P 5P 5.5P 6P 7P 7.5P
Foods XO 0.5F 1F 1F 1F 1F 1F 1.5F 2F 2F 2F 2F 2.5F 3F
Crunch 12C 15C 18C 20C 25C 31C 37C 44C 50 C 56C 62C 69C 75C
 15g 18g 22g 24g 31g 38g 45g 54g 61g 69g 76g 85g 92g
Freedom 1P 1P 2P 2P 2.5P 3P 3.5P 4P 4.5P 5P 5.5P 6P 6.5P
Foods 1F 1F 1F 1F 1.5F 1.5F 1.5F 1.5F 1.5F 2F 2F 2F 2F
Maple Crunch 12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C

16g 20g 24g 27g 33g 42g 49g 54g 67g 75g 83g 93g 100g
Freedom 1P 1.5P 2P 2.5P 2.5P 3P 3.5P 4P 5P 5.5P 6P 7P 7.5P
Foods 0F 0.5F 0.5F 1F 1F 1F 1.5F 1.5F 1.5F 1.5F 2F 2F 2F
Rice Puffs 12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C

17g 22g 26g 29g 36g 44g 53g 63g 72g 80g 89g 99g 108g
Weet Bix 2P 3P 3.5P 4P 4.5P 5P 7P 8P 9P 10P 11P 12P 13P
1F 1F 1F 1.5F 1.5F 2F 2.5F 2.5F 3F 3.5F 3.5F 4F 4F
(Gluten Free)
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
15g 19g 22g 25g 31g 39g 46g 55g 62g 70g 78g 86g 94g
1P 2P 2P 2.5P 3P 4P 5P 5.5P 6P 7P 8P 9P 9.5P
Puffins Cereal 0F 1F 1F 1F 1.5F 1.5F 2F 2F 2.5F 2.5F 3F 3F 3.5F
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
15g 18g 22g 24g 30g 38g 45g 53g 60g 68g 75g 84g 91G
Nestle Go Free 1P 1P 2P 2P 2.5P 3P 3P 4P 4.5P 5P 6P 6P 7P
0F 0F 0F 0.5F 0.5F 1F 1F 1F 1F 1.5F 1.5F 1.5F 1.5F
Rice Pops
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
15g 19g 23g 26g 32g 40g 47g 57g 64g 72g 80g 88g 96g
2p 2P 2.5P 3P 3P 4P 5P 6P 6P 7P 8P 9P 10P
Alpha Bites 0F 0F 1F 1F 1.5F 1.5F 1.5F 1.5F 2F 2F 2.5F 2.5F 2.5F
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
18g 22g 27g 30g 38g 47g 55g 66g 75g 84g 93g 103g 112g
Annies Cocoa 1P 1P 2P 2P 3P 3P 4P 4P 5P 6P 6P 7P 7P
2F 3F 4F 4.5F 5F 6F 7F 9F 10F 11F 12F 14F 15F
Bunnies
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
15g 19g 23g 26g 32g 39g 47g 56g 64g 71g 79g 88g 95g
Honey Nut 1P 1P 2P 2P 2P 3P 3.5P 4P 5P 5P 6P 6P 7P
1F 1F 1.5F 1.5F 2F 2F 3F 3F 3.5F 4F 4.5F 5F 5.5F
Cheerios
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
15g 19g 22g 25g 31g 39g 46g 55g 62g 70g 78g 86g 94g
Maple Ladders 2P 2P 3P 3.5P 4P 5P 6P 7P 8P 9P 10P 11P 12P
0F 0F 1F 1F 1.5F 1.5F 1.5F 2F 2F 2F 2.5F 2.5F 2.5F
Cereal
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
19g 23g 27g 30g 38g 47g 56g 67g 76g 85g 95g 105g 114g
Love Grown 3P 4P 5P 5.5P 7P 8.5P 10P 11P 13P 15P 16P 18P 20P
Chocolate 1F 1F 1.5F 1.5F 2F 2.5F 2.5F 3F 3.5F 4F 4F 4.5F 5F
Power O’s 12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C

17g 22g 26g 29g 36g 45g 53g 64g 72g 81g 90g 100g 109g
4P 5P 5.5P 6P 7P 9P 11P 13P 15P 17P 19P 21P 23P
Kashu Cereal 1F 1F 1F 1.5F 1.5F 2F 2F 2.5F 2.5F 3F 3F 3.5F 4F
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
15g 18g 22g 24g 30g 37g 44g 55g 60g 67g 74g 83g 90g
Asda Free 0.9p 1.1P 1.3P 1.4P 1.3p 2.2P 2.6P 3.2P 3.6P 4P 4.4P 5P 5.4P
From Choco .2F .5F .6F .6F .5F 1F 1.2F 1.4F 1.6F 1.8F 2F 2.2F 2.4F
Snaps 12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C

14g 18g 22g 24g 30g 37g 44g 53g 60g 67g 75g 75g 90g
Natures Paths 1P 1.2P 1.5P 1.6P 2P 2.5P 2.9P 3.7P 4P 4.5P 5P 5P 6P
.7F .9F 1.1F 1.2F 1.5F 1.9F 2.2F 2.8F 3F 3,3F 3.8F 3.8F 4.5F
Gluten Free O’s
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 62C 75C
14g 18g 22g 24g 30g 37g 44g 53g 60g 67g 75g 75g 90g
Natures Path 1P 1.2P 1.5P 1.6P 2P 2.5P 2.9P 3.7P 4P 4.5P 5P 5P 6P
Chocolate .7F .9F 1.1F 1.2F 1.5F 1.9F 2.2F 2.8F 3F 3.3F 3.8F 3.8F 4.5F
Choco Chimps 12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 62C 75C

19g 25g 29g 32g 40g 50g 59g 71g 80g 89g 100g 112g 121g
1P 2P 2P 2P 3P 4P 4P 5P 6P 7P 8P 9P 9P
Oat Valley Bars 4F 5F 6F 6F 8F 10F 11F 14F 15F 17F 19F 22F 23F
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
 19g 24g 29g 32g 40g 50g 60g 71g 80g 90g 100g 113g 122g
1.6P 1.9P 2.3P 2.6P (1 Pack) 4P 4.8P 5.7P 6.4P 7.1P 8P 9P 9.7P
Nairs Gf 4.2F 5F 6.1F 6.7F 3.2P 10.Ff 12.6F 14.9F 16.8F 18.9F 21F 23.6F 25.Ff
Biscuit Breaks 12C 15C 18C 20C 8F 31C 37C 44C 50C 56C 62C 70C 75C
25C
19g 24g 29g 32g 39g 49g 59g 70g 79g 89g 98g 111g 120g
Tesco Finest 1.2P 1.5P 1.8P 2P 2.6P 3.1P 3.7P 4.4P 5P 5.6P 6.2P 7.1P 7.5P
Free From Oat 2.9F 3.7F 4.4F 4.0F 5.7F 7.5F 9F 10.7F 12.1F 13.6F 15F 17F 18.1F
And Raisin 12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 70C 75C

Cookies
20g 25g 30g 34g 46g 50g 62g 74g 84g 94g 103g 116g 125g
Deliciously Ella 1.6P 2P 2.5P 2.8P 4.6P 4.1P 5.1P 6.1P 6.9P 7.7P 8.5P 9.6P 10.2P
Oat Bars 2.8F 3.5F 4.1F 4.7F 7.6F 6.9F 8.6F 10.2F 11.6F 13F 14.5F 16.1F 17.2F
(1Bar 50G) 12C 15C 18C 20C 25C 30C 37C 44C 50C 56C 62C 70C 75C

17g 22g 26g 29g 36g 45g 53g 63g 72g 80g 89g 99g 108g
Freedom Coco 1P 1P 1.5P 1.5P 2P 2P 2.5P 3P 3.5P 4P 4P 5P 5P
1F 2F 2F 2F 3F 4F 4F 5F 6F 7F 7F 8F 9F
Crunch Bars
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
16g 21g 25g 27.5g 35g 42.5g 51g 61g 69g 77.5g 86g 96g 103g
1.5P 2P (1 bar) 2.5P 3P 3.5P (2 bars) 5P 6P (3 bars) 7P 8P (4 bars)
Special K Fibre 2F 2F 2P 3F 4F 4.5F 4P 6.5F 7F 6.5P 9F 10F 8.5P
One Bar 12C 15C 2.5F 20C 25C 31C 5.5F 44C 50C 8F 62C 69C 10.5F
18C 37C 56C 75C
19g 24g 31g 34g 43g 53g 64g 76g 86g 97g 107g 120g 130g
(1 bar) 1.3P 1.6P 1.8P 2.3P 2.8P 3.4P 4P 4.5P 5.1P 5.7P 6.3P 6.8P
Alpen Light 1P 1.4F 1.8F 2F 2.5F 3.1F 3.7F 4.4F 5F 5.6F 6.2F 7F 7.5F
Bars 1.2F 14 C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
11C
27g 34g 41g 44g 56g 69g 117g 132g 147g 159g 175g 190g 204g
3P 4P 5P 5P 7P 8P 10P 12P 13P 15P 17P 18P 20P
Ezekiel Bread 0F 1F 1F 1.5F 1.5F 1.5F 1.5F 1.5F 2F 2F 2F 2.5F 3F
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
27g 33g 39g 44g 55g 68g 82g 97g 110g 124g 138g 153g 166g
Helgas Light 2P 3P 3P 4P 5P 6P 7P 8P 9P 11P 12P 13P 14P
1F 1F 1F 1F 1.5F 1.5F 2F 2F 2.5F 3F 3F 3.5F 3.5F
Rye Bread
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
30g 40g 47g 53g 65g 80g 97g 115g 130g 145g 160g 180g 195g
Gluten Free 1.5P 2P 2.5P 3P 4P 4.5P 5P 6P 7P 8P 9P 10P 11P
1.5F 2F 2F 3F 3F 4F 5F 6F 6.5F 7F 8F 9F 10F
Bread
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
60g 75g 80 100g 120g 150g 175g 210g 250g 275g 300g 330g 360g
1P 1.5P 2P 2P 2.5P 3P 3.5P 4P 5P 5.5P 6P 7P 7P
Sweet Potato 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
45g 57g 68g 76g 95g 119g 144g 168g 193g 215g 239g 265g 289g
1P 2P 2P 2P 3P 4P 4P 5P 6P 6P 7P 8P 9P
Potato 0F 0F 0F 0F 0F 0F 0.5F 0.5F 0.5F 0.5F 0.5F 1F 1F
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C
115g 145g 172g 190g 238g 295g 353g 420g 477g 534g 591g 658g 715g
Butternut 1P 1.3P 1.5P 1.7P 2.1P 2.7P 3.2P 3.8P 4.3P 4.8P 5.3P 5.9P 6.4P
0F 0F 0.2F 0.2F 0.2F 0.3F 0.3F 0.4F 0.4F 0.5F 0.5F 0.6F 0.6F
Squash
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 75C

75g 95g 115g 125g 155g 190g 230g 275g 310g 350g 385g 430g 470g
4P 6P 7P 7P 9P 11P 14P 16P 18P 21P 23P 25P 28P
Black Beans 1F 1F 1F 1.5F 1.5F 2F 2F 2.5F 3F 3F 3.5F 4F 4F
12C 15C 18C 20C 25C 31C 37C 44C 50C 56C 62C 69C 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.

95g 125g 150g 170g 200g 245g 265g 290g 350g 380g 410g 430g 460g
0P 0P 0.5P 0.5P 0.5P 0.5P 1P 1P 1.5P 2P 2P 2P 2P
Mixed Berries 0F 0F 0F 0F 0F 0F 0F 0.5F 0.5F 0.5F 0.5F 0.5F 0.5F
7C 9C 11C 13C 15C 18C 20C 21C 25C 27C 29C 31C 33C
90g 120g 140g 160g 185g 225g 250g 260g 315g 340g 360g 410g 430g
0.5P 1P 1P 1P 1.5P 1.5P 2P 2P 2P 2.5P 2.5P 2.5P 3P
Strawberries 0F 0.5F 0.5F 0.5F 0.5F 0.5F 1F 1F 1F 1F 1F 1F 1F
7C 9C 11C 13C 15C 18C 20C 21C 25C 27C 29C 31C 33C
50g 60g 75g 90g 105g 125g 140g 145g 170g 185g 200g 215g 230g
0P 0P 1P 1P 1P 1P 1.5P 1.5P 1.5P 1.5P 1.5P 2P 2P
Blueberries 0F 0F 0F 0F 0F 0.5F 0.5F 0.5F 0.5F 1F 1F 1F 1F
7C 9C 11C 13C 15C 18C 20C 21C 25C 27C 29C 31C 33C
55g 70g 85g 100g 125g 135g 150g 160g 200g 210g 225g 240g 260g
0P 0P 0P 0P 0.5P 0.5P 0.5P 1P 1P 1P 1.5P 1.5P 1.5P
Pineapple 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 1F
7C 9C 11C 13C 15C 18C 20C 21C 25C 27C 29C 31C 33C
50g 65g 80g 95g 112g 130g 150g 165g 188g 210g 212g 225g 235g
0P 0P 0P 0P 0.5P 0.5P 0.5P 1P 1P 1P 1P 1P 1P
Apple 0F 0F 0F 0F 0F 0F 0F 0.5F 0.5F 0.5F 0.5F 0.5F 1F
7C 9 11C 13C 15C 18C 20C 21C 25C 27C 29C 31C 33C
55g 75g 90g 100g 122g 140g 160g 170g 198g 215g 235g 250g 260g
1P 1P 1P 1P 1.5P 1.5P 1.5P 1.5P 2P 2P 2P 2P 2.5P
Orange 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F
7C 9C 11C 13C 15C 18C 20C 21C 25C 27C 29C 31C 33C
70g 90g 115g 135g 155g 185g 205g 215g 260g 280g 300g 320g 335g
0.5P 1P 1P 1.5P 1.5P 2P 2P 2.5P 2.5P 3P 3P 3.5P 3.5P
Peach 0F 0F 0F 0F 0F 0.5F 0.5F 0.5F 1F 1F 1F 1.5F 1.5F
7C 9C 11C 13C 15C 18C 20C 21C 25C 27C 29C 31C 33C
75g 90g 115g 130g 150g 185g 205g 215g 255g 275g 295g 310g 330g
1P 1P 1.5P 1.5P 2P 2P 2.5P 2.5P 3P 3P 3.5P 3.5P 4P
Kiwi Fruit 0F 1F 1F 1F 1F 1.5F 1.5F 1.5F 1.5F 2F 2F 2F 2F
7C 9C 11C 13C 15C 18C 20C 21C 25C 27C 29C 31C 33C
90g 120g 140g 170g 195g 235g 260g 275g 325g 355g 380g 410g 435g
1P 1P 1P 1.5P 1.5P 1.5P 2P 2P 2.5P 2.5P 2.5P 3P 3P
Watermelon 0F 0F 0F 0F 0F 0.5F 0.5F 0.5F 0.5F 1F 1F 1F 1F
7C 9C 11C 13C 15C 18C 20C 21C 25C 27C 29C 31C 33C
50g 70g 85g 100g 115g 135g 150g 160g 190g 205g 220g 235g 250g
0P 0P 0.5P 1P 1P 1P 1P 1P 1.5P 1.5P 1.5P 1.5P 1.5P
Pineapple 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F
7C 9C 11C 13C 15C 18C 20C 21C 25C 27C 29C 31C 33C
 8g 12g 14g 16g 18g 22g 25g 26g 31g 34g 36g 40g 42g
0P 0P 0P 0P 0P 0P 0P 0P 0P 0P 0P 0P 0P
Honey 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F 0F
7C 9C 11C 13C 15C 18C 20C 21C 25C 27C 29C 32C 33C
50g 60g 75g 85g 100g 120g 135g 140g 165g 180g 195g 215g 220g
0P 0P 1P 1P 1P 1P 1P 1.5P 1.5P 1.5P 2P 2P 2P
Mango 0F 0F 0F 0F 0.5F 0.5F 0.5F 1F 1F 1F 1F 1F 1F
7C 9C 11C 13C 15C 18C 20C 21C 25C 27C 29C 32C 33C
30g 40g 50g 60g 70g 80g 90g 100g 110g 120g 130g 140g 150g
0P 0P 0P 0P 0.5P 0.5P 0.5P 1P 1P 1P 1P 1P 1P
Banana 0F 0F 0F 0F 0F 0F 0F 0.5F 0.5F 0.5F 0.5F 0.5F 1F
7C 9C 11C 13C 15C 18C 20C 21C 25C 27C 29C 31C 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.

5g 10g 15g 20g 25g 30g 35g 40g

5F 10F 15F 20F 25F 30F 35F 40F
Coconut Oil 0P 0P 0P 0P 0P 0P 0P 0P
0C 0C 0C 0C 0C 0C 0C 0C
6g 13g 20g 26g 33g 39g 46g 53g
5F 10F 15F 20F 25F 30F 35F 40F
Macadamia Oil 0P 1P 1P 2P 2P 3P 3P 4P
0C 0C 0C 0C 0C 0C 0C 0C
5g 11g 16g 22g 27g 33g 38g 43g
5F 10F 15F 20F 25F 30F 35F 40F
Flaxseed Oil 0P 0P 0P 0P 0P 0P 0P 0P
0C 0C 0C 0C 0C 0C 0C 0C
5g 11g 16g 22g 27g 33g 38g 43g
5F 10F 15F 20F 25F 30F 35F 40F
Rice Bran Oil 0P 0P 0P 0P 0P 0P 0P 0P
0C 0C 0C 0C 0C 0C 0C 0C
5g 11g 16g 21g 26g 32g 37g 42g
5F 10F 15F 20F 25F 30F 35F 40F
Olive Oil 0P 0P 0P 0P 0P 0P 0P 0P
0C 0C 0C 0C 0C 0C 0C 0C
5g 11g 16g 21g 27g 32g 37g 43g
5F 10F 15F 20F 25F 30F 35F 40F
Hemp Seed Oil 0P 0P 0P 0P 0P 0P 0P 0P
0C 0C 0C 0C 0C 0C 0C 0C
7g 13g 20g 27g 34g 40g 47g 54g
5F 10F 15F 20F 25F 30F 35F 40F
Grass Fed Butter 0P 0P 0P 0P 0P 0P 0P 0P
0C 0C 0C 0C 0C 0C 0C 0C
35g 70g 100g 130g 170g 200g 250g 280g
5F 10F 15F 20F 25F 30F 35F 40F
Avocado 0.5P 1.5P 2P 2.5P 3.5P 4P 5P 6P
3C 6C 8.5C 11C 15C 17C 20C 25C
11g 22g 33g 44g 55g 66g 77g 88g
5F 10F 15F 20F 25F 30F 35F 40F
Cashews 2P 4P 6P 8P 10P 11P 14P 16P
3C 6C 9C 13C 15C 19C 22C 25C
10g 20g 25g 30g 50g 60g 70g 80g
5F 10F 15F 20F 25F 30F 35F 40F
Almonds 2P 4P 6P 8P 11P 13P 15P 17P
2C 4C 6C 9C 11C 13C 15C 17C
9g 18g 27g 36g 45g 54g 63g 72g
5F 10F 15F 20F 25F 30F 35F 40F
Almond Butter 2.5P 4P 6P 9P 11.5P 13P 16P 18P
1.5C 3C 4.5C 6C 7C 9C 10C 12C
 10g 19g 27g 37g 47g 55g 65g 74g
5F 10F 15F 20F 25F 30F 35F 40F
Cashew Butter 1P 3P 4P 5P 6P 7P 9P 10P
3C 6C 8C 11C 14C 17C 20C 23C
9g 19g 27g 36g 46g 55g 64g 73g
Sunflower Seed 5F 10F 15F 20F 25F 30F 35F 40F
2P 3P 5P 6P 8P 10P 11P 13P
Butter
2C 4C 6C 8C 11C 13C 15C 17C
10g 20g 30g 40g 50g 60g 70g 80g
5F 10F 15F 20F 25F 30F 35F 40F
Peanut Butter 2.5P 5P 7.5P 10P 12.5P 15P 17.5P 20P
1.5C 3C 4.5C 6C 7.5C 9C 10.5C 12C
10g 20g 30g 40g 50g 60g 70g 80g
5F 10F 15F 20F 25F 30F 35F 40F
Peanuts 3P 5P 7P 10P 12P 15P 17P 20P
2C 4C 5C 7C 9C 10C 12C 14C
7g 14g 21g 27g 33g 40g 47g 53g
5F 10F 15F 20F 25F 30F 35F 40F
Macadamias 0.5P 1P 1.5P 2P 2.5P 3P 3.5P 4P
1C 2C 3C 3.5C 4.5C 5.5C 6.5C 7C
7g 14g 21g 28g 35g 41g 49g 56g
5F 10F 15F 20F 25F 30F 35F 40F
Pecans 0.5P 1P 2P 3P 3.5P 4P 4.5P 5P
1C 2C 3C 4C 4C 6C 7C 8C
8g 15g 22g 30g 37g 45g 52g 60g
5F 10F 15F 20F 25F 30F 35F 40F
Brazil Nuts 1P 2P 3P 4P 5P 6P 7P 8P
1C 2C 3C 4C 5C 6C 7C 8C
10g 22g 32g 42g 54g 64g 75g 85g
5F 10F 15F 20F 25F 30F 35F 40F
Hemp Seeds 3P 6P 9P 11P 14P 17P 20P 23P
0.5C 1.5C 2.5C 3.5C 4.5C 5.5C 6C 6.5C
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.

100g 120g 140g 155g 170g 190g 205g 235g 250g 270g
Quorn Vegetarian 14.5P 17.4P 20P 22.5P 24.6P 27.5P 29.7P 34P 36P 39.2P
2F 2.4F 2.8F 3.1F 3.4F 3.8F 4.1F 4.7F 5F 5.4F
Mince (Raw)
2.6C 2.8C 3C 3.2C 3.6C 3.9C 4.3C 4.6C 4.8C 5C
100g 120g 140g 155g 170g 190g 205g 235g 245g 265g
Vegie Delights 14.8P 17.8P 20.7P 22.9P 25.5P 28P 30P 34.8P 36P 39P
0.5F 0.6F 0.7F 0.8F 0.8F 0.9F 1F 1.2F 1.2F 1.3F
Veggie Mince (Raw)
10C 12C 14C 16C 17C 19C 20C 24C 25C 27C
60g 75g 85g 95g 105g 120g 130g 145g 155g 165g
Beyond Meat Beef 14P 17.7P 20P 22.5P 25P 28P 30P 34P 36P 39P
3F 4F 4.6F 5F 5.5F 6.5F 7F 8F 8.5F 9F
Crumbles (Raw)
1C 1.3C 1.6C 1.9C 2.1C 2.3C 2.4C 2.6C 2.8C 3C
90g 110g 130g 145g 165g 185g 200g 220g 240g 255g
Quorn Vegan
14P 17P 22P 23P 25P 28P 30.5P 33.5P 36.5P 39P
Chicken Pieces 2.5F 3F 3.5F 4F 4.5F 5F 5.5F 6F 6.5F 7F
(Raw) 3.5C 4.5C 5C 5.5C 6.5C 7C 8C 8.5C 9.5F 10C

50g 75g 95g 120g 145g 165g 190g 215g 245g 270g
Vegie Delights Hot 9.5P 14P 18F 22.5p 27P 31P 35.5P 40.5P 46P 51P
4F 6F 7.5F 9.5F 11.5F 13.2F 15F 17F 19.5F 21.5F
Dogs (Raw)
5.5C 8C 10C 13C 15.5C 17C 20.5C 23C 26C 29C
77g 91g 105g 126g 133g 150g 164g 175g 196g 210g
Boca Burgers 14P 17.5P 20.5P 23P 25.5P 28P 30.5P 33.5P 36.5P 39P
1F 1.2F 1.3F 1.4F 1.4F 1.5F 1.6F 1.7F 1.8F 2F
(Raw)
7.5C 8C 9C 11C 11.5C 13C 14C 15C 17C 18.5C
200g 245g 290g 325g 355g 400g 425g 485g 520g 560g
14P 17P 20P 23P 25P 28P 30P 34P 36P 39P
Tofu 4F 5F 6F 6.5F 7F 8F 8.5F 10F 10.5F 11F
4C 5C 6C 6.5C 7C 8C 8.5C 10C 10.5C 11C
75g 90g 105g 120g 130g 145g 160g 180g 190g 205g
14P 17P 20P 23P 25P 28P 30P 34P 36P 39P
Tempeh 8F 10F 11.5F 13F 14F 16F 17.5F 20F 21F 22.5F
7C 8C 9.5C 11C 12C 13C 14.5C 16C 17C 18.5C
19g 23g 27g 31g 33g 37g 40g 45g 48g 52g
14P 17P 20P 23P 25P 28P 30P 34P 36P 39P
Seitan 0F 0.5F 0.5F 0.5F 0.5F 1F 1F 1F 1F 1F
2.5C 3C 4C 4C 4.5C 5C 5.5C 6.5C 7C 7C
79g 96g 113g 130g 141g 158g 170g 192g 204g 221g
Beyond Meat 14P 17P 20P 22P 24P 28P 30P 34P 36P 39P
14F 17F 20F 22F 24F 28F 30F 34F 36F 39F
Beyond Burger
3.5C 4C 5C 6C 6.2C 7C 7.5C 8.5C 9C 10C

99g 120g 141g 162g 177g 198g 212g 240g 254g 275g
Morning Star Farms 14P 17P 20P 22P 24P 28P 30P 34P 36P 39P
6F 7F 8F 9.5F 10F 11.5F 12.5F 14F 15F 18F
black bean burger
18C 22C 26C 30C 32.5C 36C 40C 44C 46C 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.

50g 75g 100g 125g 150g 175g 200g 225g

Black Beans 4.5 P 12 6.8 P 18 9P 11.2 P 30 13.5 P 36 15 P 18 P 20.2 P 54
(Cooked) C0.5 F C0.8 F 24 C1 F C1.2 F C1.5 F 40 C1.7 F 48 C2 F C2.2 F

50g 75g 100g 125g 150g 175g 200g 225g

Pinto Beans 4.7 P 7P 9.3 P 11.7 P 33.3C0 14 P 16.3 P 46.7C0 18.7P 21 P
(Cooked) 13.3 C0 F 20 C0 F 26.7 C0 F F 40 C0 F F 53.3 C0 F 60 C0 F

50g 75g 100g 125g 150g 175g 200g 225g

Lentils (Cooked) 4.5 P 6.8P 9P 11.2 P 13.5 P 15.8 P 18 P 20.2 P
10.1 C0.2 F 15.1 C0.3 F 20.1 C0.4F 25.1 C0.5 F 30.2 C0.6 F 35.2 C0.7 F 40.2 C0.8 F 45.2 C0.9 F

50g 75g 100g 125g 150g 175g 200g 225g

Kidney Beans 4.3 P 6.5 P 8.7 P 10.9 P 13 P 15.2 P 17.4 P 19.6 P
(Cooked) 11.4 C0.2 F 17.1 C0.4 F 22.8 C0.5 F 28.5 C0.6 F 34.5 C0.8 F 39.9 C0.9 F 45.6 C1 F 51.3 C1.1 F

50g 75g 100g 125g 150g 175g 200g 225g

Black Bean Pasta 25 P 37.5 P 50 P 62.5 P 75 P 87.5 P 100 P 112.5 P
(Raw) 17 C2 F 25.5 C3 F 34 C4 F 42.5 C5 F 51 C6 F 59.5 C7 F 68 C8 F 76.5 C9 F

50g 75g 100g 125g 150g 175g 200g 225g

Mung Bean 21.5 P 17 32.2 P 43 P 53.8 P 64.5 P 51 75.2 P 86 P 96.8 P
Fettuccine (Raw) C1.8 F 25.5 C2.7 F 34C3.6 F 42.5C4.5 F C5.4 F 59.5 C6.3 F 68 C7.2 F 76.5 C8.1 F

50g 75g 100g 125g 150g 175g 200g 225g

4.5P 7P 9P 11P 13.5P 16P 18P 20P
13.5C 1.5F 20C 2F 27C 3F 34C 4F 40.5C 4.5F 47C 5F 54C 6F 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.

30g 35g 40g 45g 50g 55g 60g 65g 70g

114 Cal 133 Cal 152 Cal 171 Cal 190 Cal 210 Cal 228 Cal 248 Cal 267 Cal
Kellogg’s Fruit 25.7 C 30 C 34.3 C 38.6 C 42.9 C 47.1 C 51.4 C 55.7 C 60 C
Loops 1.4 P 1.7 P 1.9 P 2.1 p 2.4 P 2.6 P 2.9 P 3.1 P 3.3 P
.07 F .08 F 1F 1.1 F 1.2 F 1.3 F 1.4 F 1.5 F 1.7 F
30g 35g 40g 45g 50g 55g 60g 65g 70g
113 Cal 132 Cal 151 Cal 169 Cal 188 Cal 207 Cal 226 Cal 245 Cal 264 Cal
Kellogg’s Special 24 C 28 C 32 C 36 C 40 C 44 C 48 C 52 C 56 C
K Original 2.7 P 3.1 P 3.6 P 4P 4.5 P 4.9 P 5.4 P 5.8 P 6.3 P
0.5 F 0.6 F 0.7 F 0.7 F 0.8 F 0.9 F 1F 1.1 F 1.2 F
40g 45g 50g 55g 60g 65g 70g 75g 80g
124 Cal 140 Cal 155 Cal 171 Cal 186 Cal 202 Cal 217 Cal 233 Cal 248 Cal
Kellogg’s Raisin 30.5 C 34.3 C 38.1 C 41.9 C 45.7 C 49.5 C 53.5 C 57.1 C 61 C
Bran 3.4 P 3.8 P 4.2 P 4.7 P 5.1 P 5.5 P 5.9 P 6.3 P 6.8 P
0.6 F 0.6 F 0.7 F 0.8 F 0.8 F 0.9 F 1F 1.1 F 1.1 F
30g 35g 40g 45g 50g 55g 60g 65g 70g
111 Cal 130 Cal 149 Cal 167 Cal 186 Cal 204 Cal 223 Cal 241 Cal 260 Cal
Original Cheerios 22.5 C 26.3 C 30 C 33.8 C 37.5 C 41.3 C 45 C 48.8 C 52.5 C
3.2 P 3.8 P 4.3 P 4.8 P 5.4 P 5.9 P 6.4 P 7P 7.5 P
2.1 F 2.5 F 2.9 F 3.2 F 3.6 F 3.9 F 4.3 F 4.6 F 5g
40g 45g 50g 55g 60g 65g 70g 75g 80g
120 Cal 135 Cal 150 Cal 165 Cal 180 Cal 195 Cal 210 Cal 225 Cal 240 Cal
Puffins Cereal 32 C 36 C 40 C 44 C 48 C 52 C 56 C 60 C 64 C
4P 4.5 P 5P 5.5 P 6P 6.5 P 7P 7.5 P 8P
1.3 F 1.5 F 1.7 F 1.8 F 2F 2.2 F 2.3 F 2.5 F 2.7 F
25g 30g 35g 40g 45g 50g 55g 60g 65g
100 Cal 120 Cal 140 Cal 160 Cal 180 Cal 200 Cal 220 Cal 240 Cal 260 Cal
Rice Krispies 22 C 26.4 C 30.8 C 35.2 C 39.6 C 44 C 48.4 C 52.8 C 57.2 C
2P 2.4 P 2.8 P 3.2 P 3.6 P 4P 4.4 P 4.8 P 5.2 P
0F 0F 0F 0F 0F 0P 0F 0F 0F
40g 45g 50g 55g 60g 65g 70g 75g 80g
122 Cal 137 Cal 152 Cal 168 Cal 183 Cal 198 Cal 214 Cal 229 Cal 244 Cal
Fibre One 25.9 C 29.1 C 32.4 C 35.6 C 38.8 C 42.1 C 45.3 C 48.6 C 51.8 C
0P 0P 0P 0P 0P 0P 0P 0P 0P
0.6 F 0.7 F 0.8 F 0.8 F 0.9 F 1F 1.1 F 1.1 F 1.2 F
30g 35g 40g 45g 50g 55g 60g 65g 70g
112 Cal 131 Cal 150 Cal 169 Cal 188 Cal 206 Cal 225 Cal 244 Cal 262 Cal
Quaker Life Cereal 23.4 C 27.3 C 31.2 C 35.2 C 39.1 C 43 C 46.9 C 50.8 C 54.7 C
2.8 P 3.3 P 3.8 P 4.2 P 4.7 P 5.2 P 5.6 P 6.1 P 6.6 P
1.4 F 1.6 F 1.9 F 2.1 F 2.3 F 2.6 F 2.8 F 3F 3.3 F
25g 30g 35g 40g 45g 50g 55g 60g 65g
100 Cal 120 Cal 140 Cal 160 Cal 180 Cal 200 Cal 220 Cal 240 Cal 260 Cal
Post Honey 20.8 C 25 C 29.2 C 33.3 C 37.5 C 41.7 C 45.8 C 50 C 54.2 C
Bunches of Oats 1.7 P 2P 2.3 P 2.7 P 3P 3.3 P 3.7 P 4P 4.3 P
1.2 F 1.5 F 1.7 F 2F 2.2 F 2.5 F 2.7 F 3F 3.2 F
 30g 35g 40g 45g 50g 55g 60g 65g 70g
108 Cal 125 Cal 143 Cal 161 Cal 179 Cal 197 Cal 215 Cal 233 Cal 251 Cal
Kashi GOLEAN 21.5 C 25.1 C 28.7 C 32.3 C 35.8 C 39.4 C 43 C 46.6 C 50.2 C
Crunch 5.1 P 5.9 P 6.8 P 7.6 P 8.5 P 9.3 P 10.2 P 11 P 11.9 P
1.7 F 2F 2.3 F 2.5 F 2.8 F 3.1 F 3.4 F 3.7 F 4F
30g 35g 45g 50g 55g 60g 65g 70g
40g
116 Cal 135 Cal 174 Cal 193 Cal 213 Cal 232 Cal 251 Cal 271 Cal
155 Cal
Cocopops 25 C 29.2 C
33.3 C 2 P
37.5 C 41.7 C 45.8 C 50 C 54.2 C 61.8 C
1.5 P 1.7 P 2.2 P 2.5 P 2.7 P 3P 3.2 P 3.3 P
1.1 F
0.8 F 0.9 F 1.2 F 1.3 F 1.5 F 1.6 F 1.7 F 1.9 F
30g 35g 40g 45g 50g 55g 60g 65g 70g
115 Cal 134 Cal 153 Cal 172 Cal 191 Cal 210 Cal 229 Cal 249 Cal 268 Cal
Rice Bubbles 25.2 C 29.4 C 33.6 C 37.8 C 42 C 46.2 C 50.4 C 54.6 C 58.8 C
2.4 P 2.8 P 3.2 P 3.6 P 4P 4.4 P 4.8 P 5.2 P 5.6 P
0.2 F 0.2 F 0.2 F 0.3 F 0.3 F 0.3 F 0.3 F 0.4 F 0.4 F
30g 35g 40g 45g 50g 55g 60g 65g 70g
112 Cal 131 Cal 150 Cal 169 Cal 188 Cal 206 Cal 225 Cal 244 Cal 262 Cal
Oats 20.2 C 23.6 C 27 C 30.4 C 33. 8C 37.1 C 40.5 C 43.9 C 47.2 C
4.5 P 5.2 P 6P 6.8 P 7.5 P 8.2 P 9P 9.8 P 10.5 P
1.9 F 2.2 F 2.5 F 2.8 F 3.1 F 3.4 F 3.8 F 4.1 F 4.4 F
30g 35g 40g 45g 50g 55g 60g 65g 70g
110 Cal 128 Cal 146 Cal 165 Cal 183 Cal 201 Cal 220 Cal 238 Cal 256 Cal
Cream of wheat 23C 26.6C 30.4C 34.2C 38C 42C 45.6C 50C 53.2C
3.3P 4P 4.4P 5P 5.5P 6P 6.6P 7.1P 7.7P
0.3F 0.35F 0.4F 0.45F 0.5F 0.55F 0.6F 0.65F 0.7F
30g 35g 40g 45g 50g 55g 60g 65g 70g
114 Cal 133 Cal 152 Cal 171 Cal 190 Cal 208 Cal 228 Cal 248 Cal 256 Cal
Life 23C 27C 31C 35C 40C 43C 47C 51C 55C
2.8P 3.3P 3.8P 4.3P 4.8P 5.2P 5.7P 6.2P 6.6P
1.4F 1.6F 1.9F 2.1F 2.3F 2.6F 2.9F 3.1F 3.3F
30g 35g 40g 45g 50g 55g 60g 65g 70g
110 Cal 128 Cal 146 Cal 165 Cal 182 Cal 201 Cal 220 Cal 238 Cal 256 Cal
Rice Chex 25C 29C 33C 37.5C 41.5C 46C 50C 54C 58C
2P 2.3P 2.6P 3P 3.3P 3.6P 4P 4.3P 4.6P
0.5F 0.6F 0.6F 0.75F 0.8F 0.9F 1F 1.1F 1.2F
30g 35g 40g 45g 50g 55g 60g 65g 70g
Nature’s Path 120 Cal 140 Cal 160 Cal 180 Cal 200 Cal 220 Cal 240 Cal 260 Cal 280 Cal
Sunrise Crunchy 26C 30C 35C 39C 43C 47.5C 52C 56C 60.5C
2P 2.3P 2.6P 3P 3.3P 3.6P 4P 4.3P 4.6P
Cinnamon 1F 1.2F 1.3F 1.5F 1.6F 1.8F 2F 2.2F 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

40g 60g 75g 95g

Kodiak Cakes 10.5P 16P 20P 25P
dry mix 23C 34C 43C 54C
1.5F 2F 3F 3.5F
½ bar 1 bar 1 ½ bars 2 bars
Quest Bars 10.5P 21P 31.5P 42P
10C 20C 30C 40C
various flavors
9F 18F 27F 36F

50g 75g 100g 125g 150g 175g 200g 225g 250g 275g
So Delicious,
0.1P 0.2P 0.3P 0.4P 0.4P 0.5P 0.6P 0.7P 0.7P 0.8P
plain coconut 7C 11C 15C 18C 22C 26C 29C 33C 37C 40C
yoghurt 2F 3F 4F 5F 6F 7F 8F 9F 10F 11F

14g 28g 37g 47g 55g 62g

Daiya Cheddar
0.5P 1P 1.3P 1.7P 2P 2.2P
dairy-free cheese 3.5C 7C 9C 12C 14C 15.5C
shreds 3F 6F 8F 10F 12F 13F

Follow Your Heart 15g 30g 40g 50g 67g

American Style 0P 0P 0P 0P 0P 0P
3C 6C 8C 10C 11.6C 13C
Vegan Cheese
3.5F 7F 9F 11F 13F 15F
Alternative Slices
17g 34g 46g 57g 66g 76g
2.5P 5P 6.5P 8P 9.5P 11P
feta cheese 0.7C 1.4C 2C 2.3C 2.7C 3C
4F 7F 10F 12F 14F 16F
20g 29g 39g 47g 58g 68g
1.3P 1.9P 2.5P 3P 3.7P 4.4P
cream cheese 1.3C 1.9C 2.5C 3C 3.7C 4.4C
4.5F 6.5F 9F 10.5F 13F 15.5F
16g 28g 37g 46g 54g 62g
3.7P 6.4P 8.5P 10.6P 12.4P 14.3P
Halloumi cheese 0.3C 0.6C 0.7C 0.9C 1C 1.2C
4F 7F 9.3F 11.5F 13.5F 15.5F