Eat Real, Track Right: Whole Foods + Macros Breakdown 🍓
If you’ve ever felt like eating clean means eating bland, think again. This list features some of my go-to whole foods that check all the macro boxes—protein, carbs, and healthy fats (and of course, fiber)—while keeping things simple and satisfying.
The beauty of whole foods is how easily you can mix and match ingredients to create endless combinations that nourish your body without ever getting boring. So without further ado, I present the holy grail. You’re welcome.
1. Chicken Breast (3.5 oz / 100g) – 165 cal | 31g protein | 0g carbs | 3.6g fat
2. Salmon (3.5 oz / 100g) – 206 cal | 22g protein | 0g carbs | 13g fat
3. Egg (1 large) – 70 cal | 6g protein | 1g carbs | 5g fat
4. Greek Yogurt (Plain, 6 oz / 170g) – 100 cal | 17g protein | 6g carbs | 0g fat
5. Turkey Bacon (2 slices) —80 cal | 12g protein | 1g carbs | 5g fat
6. Lean Ground Turkey (93% lean, 3.5 oz / 100g) – 176 cal | 22g protein | 0g carbs | 9g fat
7. Shrimp (3.5 oz / 100g) – 99 cal | 24g protein | 0g carbs | 0.3g fat
8. Cottage Cheese (Low-fat, 1/2 cup / 113g) – 97 cal | 13g protein | 3g carbs | 4g fat
9. Lentils (1 cup cooked / 198g) – 230 cal | 18g protein | 40g carbs | 0.8g fat
10. Tempeh (3.5 oz / 100g) – 195 cal | 20g protein | 9g carbs | 11g fat
11. Brown Rice (1 cup cooked / 195g) – 216 cal | 5g protein | 45g carbs | 1.8g fat
12. Sweet Potato (1 medium / 130g) – 112 cal | 2g protein | 26g carbs | 0.1g fat
13. Oats (Rolled, 1/2 cup dry / 40g) – 154 cal | 5g protein | 27g carbs | 3g fat
14. Banana (1 medium / 118g) – 105 cal | 1.3g protein | 27g carbs | 0.3g fat
15. Quinoa (1 cup cooked / 185g) – 222 cal | 8g protein | 39g carbs | 3.6g fat
16. Chickpeas (1 cup cooked / 164g) – 269 cal | 15g protein | 45g carbs | 4g fat
17. Black Beans (1 cup cooked / 172g) – 227 cal | 15g protein | 41g carbs | 0.9g fat
18. Butternut Squash (1 cup cooked / 205g) – 82 cal | 2g protein | 22g carbs | 0.2g fat
19. Beets (1 cup cooked / 136g) – 75 cal | 2.9g protein | 17g carbs | 0.2g fat
20. Apples (1 medium / 200g) – 104 cal | 0.5g protein | 28g carbs | 0.3g fat
21. Blueberries (1 cup / 148g) – 84 cal | 1.1g protein | 21g carbs | 0.5g fat
22. Pineapple (1 cup / 165g) – 83 cal | 1g protein | 22g carbs | 0.2g fat
23. Carrots (1 cup chopped / 122g) – 50 cal | 1.1g protein | 12g carbs | 0.3g fat
24. Zucchini (1 cup cooked / 180g) – 28 cal | 2g protein | 7g carbs | 0.3g fat
25. Spinach (1 cup cooked / 180g) – 41 cal | 5g protein | 7g carbs | 0.5g fat
26. Avocado (1/2 medium / 100g) – 160 cal | 2g protein | 9g carbs | 15g fat
27. Almonds (1 oz / 28g, ~23 almonds) – 164 cal | 6g protein | 6g carbs | 14g fat
28. Chia Seeds (1 oz / 28g, ~2 tbsp) – 138 cal | 5g protein | 12g carbs (10g fiber) | 9g fat
29. Olive Oil (1 tbsp / 14g) – 120 cal | 0g protein | 0g carbs | 14g fat
30. Walnuts (1 oz / 28g, ~14 halves) – 185 cal | 4g protein | 4g carbs | 18g fat
31. Peanuts (1 oz / 28g) – 161 cal | 7g protein | 5g carbs | 14g fat
32. Cashews (1 oz / 28g) – 157 cal | 5g protein | 9g carbs | 12g fat
33. Pumpkin Seeds (1 oz / 28g) – 151 cal | 7g protein | 5g carbs | 13g fat
34. Sunflower Seeds (1 oz / 28g) – 165 cal | 5.5g protein | 6.8g carbs | 14g fat
35. Flaxseed Meal (1 tbsp / 10g) – 45 cal | 1.5g protein | 2.5g carbs | 3g fat
36. Coconut (Shredded, unsweetened, 1 oz / 28g) – 187 cal | 2g protein | 7g carbs | 18g fat
37. Macadamia Nuts (1 oz / 28g) – 204 cal | 2.2g protein | 4g carbs | 21g fat
38. Hazelnuts (1 oz / 28g) – 178 cal | 4.2g protein | 4.7g carbs | 17g fat
39. Goat Cheese (1 oz/28g) — 75 cal | 5g protein | 0g carbs | 6g fat
40. Dark Chocolate (85% cocoa, 1 oz / 28g) – 170 cal | 2g protein | 13g carbs | 12g fat
Here are five easy, well-rounded meal combos you can pull together from this list using different seasonings and marinades to spice (or sweeten) things up!
Greek Yogurt + Flaxseed Meal + Fruit of Choice + Dark Chocolate
protein and fiber…what more could you ask for?
love flaxseed meal for texture as well as chia seeds
top with drizzle of honey or maple syrup
Grilled Chicken + Quinoa + Avocado + Roasted Veggies Bowl
a protein-packed, fiber-rich bowl with healthy fats to keep you full
I like to marinade my chicken in apple cider vinegar, green goddess seasoning and a balsamic vinaigrette
my go-to veggie seasonings are green goddess, a 21 seasoning mix and good ole’ salt and pepper
bowl toppings…hot sauce, honey, goat cheese
Salmon + Sweet Potato + Steamed Broccoli + Olive Oil Drizzle
omega-3s, complex carbs, and greens for a heart-healthy, energizing plate
airfry my salmon with paprika and honey
airfry my sweet potato cubes with oil and salt
salt and pepper and some coconut aminos for my broccoli
Eggs + Turkey Bacon + Sautéed Spinach + Goat Cheese + Quinoa
a powerhouse breakfast that starts you off with sustainable energy
top with a little hot honey…chef’s kiss
Ground Turkey + Pumpkin Seeds + Blueberries + Chickpea Kale Salad
add balsamic vinaigrette and bam you have a colorful, balanced plate
