MACRO LIST MICHAEL MORELLI JR.
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1 MACRO LIST MICHAEL MORELLI JR.
2 CUSTOM MEAL PLANNING SERVICE The fact that you are reading this means that you know how important the right nutrition is when it comes to dropping body fat, gaining lean muscle and feeling great. The problem is, how do you know if you have the right diet (macros & calories) that will guarantee your results? That's exactly why I launched a custom meal planning service; high-level completely custom nutrition, designed by me - which is the only way to ensure you achieve your goals. Click >> here << to find out more! MACRO LIST 2
3 MACRO LIST VEGETABLES AND TUBERS ARTICHOKES (1 MEDIUM)...59 cal, 0.2g fat, 13.1 g carb, 4.1g protein ASPARAGUS (1 CUP)...27 cal, 0.2g fat, 5.3g carb, 2.9g protein BEETS (1 CUP)...58 cal, 0.2g fat, 13 g carb, 2.2g protein BOK CHOY (1 CUP, SHREDDED)...9 cal, 0.1g fat, 1.5g carb, 1.1g protein BROCCOLI (1 CUP, FLORETS)...20 cal, 0.2g fat, 3.7g carb, 2.1g protein BROWN POTATO, MEDIUM cal, 0.2g fat, 37.2g carbs, 4.3g protein BRUSSEL SPROUTS (1/2 CUP, BOILED)...28 cal, 0.4g fat, 5.5g carb, 2g protein BUTTERNUT SQUASH (1 CUP, CUBED)...63 cal, 0.1g fat, 16.4 carb, 1.4g protein CAULIFLOWER (1 CUP, FLORETS)...27 cal, 0.1g fat, 5.7g carb, 2.1g protein CABBAGE ( 1 CUP, SHREDDED)...17 cal, 0.1g fat, 3.9g carb, 1g protein CARROTS (1 CUP, CHOPPED)...52 cal, 0.3g fat, 12.3g carb, 1.2 g protein CELERY (1 MEDIUM STALK)...6 cal, 0.1g fat, 1.4g carb, 0.3g protein CUCUMBERS (1/2 CUP, SLICES)...8 cal, 0.1g fat, 1.9 g carb, 0.3g protein EGGPLANT (1 CUP, SLICED)...20 cal, 0.2g fat, 4.7g carb, 0.8g protein GREEN BEANS (1 CUP)...31 cal, 0.2g fat, 7g carb, 1.8g protein GREEN BELL PEPPER (1 CUP CHOPPED)...30 cal, 0.3g fat, 6.9g carb, 1.3g protein KALE (1 CUP, CHOPPED)...34 cal, 0.5g fat, 6.7 g carb, 2.2g protein MUSHROOMS, WHITE (1 CUP, SLICED)...15 cal, 0.2g fat, 2.3g carb, 2.2g protein ONIONS (1/2 CUP, CHOPPED)...34 cal, 0.1g fat, 8.1g carb, 0.7g protein PARSNIPS (1 CUP, SLICED) cal, 0.4g fat, 23.9g carb, 1.6g protein RED BELL PEPPER (1 CUP, CHOPPED)...39 cal, 0.4g fat, 9.4g carb, 1.5g protein RED POTATO (1 CUP, CHOPPED) cal, 0.2g fat, 23.9g carbs, 2.8g protein ROMAINE LETTUCE (1CUP, SHREDDED)...8 cal, 0.1g fat, 1.5g carb, 0.6g protein MACRO LIST 3
4 SNAP PEAS (10 PEA PODS)...14 cal, 0g fat, 2.6g carb, 1g protein SPINACH (1 CUP, CHOPPED)...7 cal, 0.1g fat, 1.1g carb, 0.9g protein SWEET POTATO (ONE 5 LONG) cal, 0.1g fat, 24.5g carb, 1.9g protein SWISS CHARD (1 CUP, CHOPPED)...7 cal, 0.1g fat, 1.3g carb, 0.6g protein YELLOW PEPPER (1 CUP, CHOPPED)...41 cal, 0.3g fat, 9.5g carb, 1.5g protein FRUITS APPLE (1 MEDIUM)...93 cal, 0.3g fat, 24.7g carb, 0.5g protein APRICOT (1 CUP, SLICED)...79 cal, 0.6g fat, 18.5g carb, 2.3g protein AVOCADO (1 MEDIUM) cal, 21.4g fat, 12.5g carb, 2.9g protein BANANA (1 MEDIUM) cal, 0.4g fat, 27g carb, 1.3g protein BLACKBERRIES (1 CUP)...62 cal, 0.7g fat, 14.7g carb, 2g protein BLUEBERRIES (1 CUP)...84 cal, 0.5g fat, 21.4g carb, 1.1g protein CANTALOUPE (1 CUP, CUBED)...53 cal, 0.3g fat, 13.7g carb, 1.3g protein CHERRIES (1 CUP)...97 cal, 0.3g fat, 24.7g carb, 1.6g protein CRANBERRIES (1 CUP, UNSWEETENED)...46 cal, 0.1g fat, 12.2g carb, 0.4g protein CRANBERRIES (1 TBSP, DRIED, SWEETENED)...33 cal, 0g fat, 8.3g carb, 0g protein DATES (5 DEGLET NOOR DATES) cal, 0.1g fat, 26.6g carb, 0.9g protein FIGS (3 MEDIUM DRIED, UNCOOKED)...63 cal, 0.2g fat, 16.1g carb, 0.8g protein GUAVA (1 CUP, CUBED) cal, 1.6g fat, 23.6g carb, 4.2g protein GRAPEFRUIT (1/2 A PINK OR RED FRUIT)...38 cal, 0.1g fat, 9g carb, 0.5g protein GRAPES (1 CUP RED OR GREEN) cal, 0.2g fat, 27.3g carb, 1.1g protein HONEYDEW MELON (1 CUP DICED)...61 cal, 0.2g fat, 15.5g carb, 0.9g protein KIWI (1 MEDIUM FRUIT)...42 cal, 0.4g fat, 10.1g carb, 0.8g protein LEMON (1 MEDIUM FRUIT)...17 cal, 0.2g fat, 5.4g carb, 0.6g protein VEGETABLES AND TUBERS (CONT.) FRUITS MACRO LIST 4
5 LIME (1 MEDIUM FRUT) cal, 0.1g fat, 7.1g carb, 0.5g protein LYCHEE (1 MEDIUM CUP) cal, 0.8g fat, 31.4g carb, 1.6g protein MANGO (1 CUP, CUBED) cal, 0.6g fat, 25.7g carb, 1.4g protein ORANGE (1 MEDIUM FRUIT) cal, 0.2g fat, 17.6g carb, 1.3g protein PAPAYA (1 CUP, CUBED) cal, 0.2g fat, 13.7g carb, 0.9g protein PEACH (1 MEDIUM FRUIT) cal, 0.4g fat, 14.3g carb, 1.4g protein PEAR (1 MEDIUM FRUIT) cal, 0.2g fat, 27.5g carb, 0.7g protein PINEAPPLE (1 CUP) cal, 0.2g fat, 21.6g carb, 0.9g protein PLUM (1 MEDIUM FRUIT) cal, 0.2g fat, 7.5g carb, 0.5g protein POMEGRANATE (1/2 CUP SEEDS) cal, 1g fat, 16.3g carb, 1.5g protein RASPBERRIES (1 CUP) cal, 0.8g fat, 14.7g carb, 1.5g protein STRAWBERRIES (1 CUP, SLICED) cal, 0.5g fat, 12.7g carb, 1.1g protein ROMA TOMATO (1 MEDIUM FRUIT) cal, 1g fat, 7g carb, 1g protein CHERRY TOMATO (1 MEDIUM CUP) cal, 0.3g fat, 5.8g carb, 1.3g protein WATERMELON (1 CUP, CUBED) cal, 0.2g fat, 11.5g carb, 0.9g protein FATS (1 tbsp) AVOCADO OIL cal, 14g fat, 0g carb, 0g protein COCONUT OIL cal, 13.6g fat, 0g carb, 0g protein GRASSFED BUTTER cal, 11g fat, 0g carb, 0g protein GHEE cal, 15g fat, 0g carb, 0g protein BACON FAT / LARD cal, 12.8g fat, 0g protein, 0g carb DUCK FAT cal, 12.7g fat, 0g carb, 0g protein OLIVE OIL cal, 13.5g fat, 0g carb, 0g protein MACADAMIA NUT OIL cal, 14g fat, 0g carb, 0g protein TALLOW cal, 12.6g fat, 0g carb, 0g protein WALNUT OIL cal, 13.6g fat, 0g carb, 0g protein FRUITS, VEGETABLES AND TUBERS (CONT.) FATS MACRO LIST 5
6 NUTS & SEEDS (1 ounce) ALMONDS cal, 14.4g fat, 5.6g carb, 6g protein BRAZIL NUTS cal, 18.6g fat, 3.2g carb, 4.1g protein CASHEWS cal, 12.4g fat, 8.6g carb, 5.2g protein HAZELNUTS cal, 17.2g fat, 4.7g carbs, 4.2g protein MACADAMIA NUTS cal, 21.5g fat, 3.9g carb, 2.2g protein PECANS cal, 20.4g fat, 3.9g carb, 2.6g protein PINE NUTS cal, 14.2g fat, 4.1g carb, 6.6g protein PISTACHIOS cal, 13g fat, 8g carb, 6g protein PUMPKIN SEEDS, ROASTED cal, 5.5g fat, 15.2g carb, 5.3g protein QUINOA (1/2 CUP, COOKED) cal, 1.8g fat, 19.7g carb, 4.1g protein SESAME SEEDS (1 TBSP) cal, 4.5g fat, 2.1g carb, 1.6g protein SUNFLOWER SEEDS, ROASTED cal, 14.1g fat, 6.8g carb, 5.5g protein WALNUTS cal, 18.5g fat, 3.9g carb, 4.3g protein GRAINS WHITE RICE (1/2 CUP, UNCOOKED) cal, 0g fat, 38g carb, 4g protein EZEKIEL BREAD (1 SLICE) cal, 0.5g fat, 15g carbs, 4g protein STEEL CUT OATS (1/3 CUP DRY) cal, 3.3g fat, 36g carbs, 6.7g protein COUS COUS (1 CUP) cal, 1g fat, 46g carb, 8g protein BEVERAGES (1 cup) ALMOND MILK cal, 2.5g fat, 8g carb, 1g protein COCONUT MILK (RAW) cal, 37.2g fat, 13.3g carb, 5.5g protein COCONUT MILK (BEVERAGE) cal, 5g fat 7g carb, 1g protein COCONUT WATER cal, 0.5g fat, 8.9g carb, 1.7g protein NUTS & SEEDS GRAINS BEVERAGES MACRO LIST 6
7 RAW MILK cal, 9g fat, 12g carb, 9g protein ORANGIC WHOLE MILK cal, 8g fat, 12g carb, 8g protein FLAX MILK (UNSWEETENED)...25 cal, 2.5g fat, 1g carb, 0g protein TEA...0 cal, 0g fat, 0g carb, 0g protein WATER...0 cal, 0g fat, 0g carb, 0g protein KOMBUCHA (8 oz) cal, 0g fat, 7g carb (varies), 0g protein MEAT & POULTRY BACON (3 SLICES) cal, 10.7g fat, 0.4g carb, 9.4g protein BEEF (3 oz GROUND 80% LEAN) cal, 9.7g fat, 0g carb, 14.1g protein BEEF (4oz) GROUND 90% LEAN) cal, 10g fat, 0g carb, 23g protein STEAK (4 oz) cal, 7g fat, 0g carb, 25g protein BISON (3 oz GROUND) cal, 12.55g fat, 0g carb,15.88g protein CHICKEN (1/2 BREAST, SKINLESS) cal, 3g fat, 0g carb, 27g protein TURKEY BREAST (3 oz) cal, 0.7g fat, 1.6g carb, 12g protein WILD DUCK (3 oz BREAST) cal, 3.6g fat, 0g carb, 16.88g protein LAMB SHOULDER (3 oz) cal, 7.9g fat, 0g carb, 21.6g protein PORK (1 CHOP) cal, 15g fat, 0g carb, 23g protein VEAL (3 oz) cal, 6g fat, 0g carb, 21g protein VENISON (3 oz) cal, 8g fat, 0g carb, 25g protein WHOLE EGG (S) cal, 3.6g fat, 0.3 carb, 4.8 protein WHOLE EGG (M) cal, 4.2g fat, 0.3 carb, 5.5g protein WHOLE EGG (L) cal, 4.8g fat, 0.4g carb, 6.3g protein WHOLE EGG (XL) cal, 5.3g fat, 0.4g carb, 7g protein WHOLE EGG (JUMBO) cal, 6g fat, 0.5g carb, 7.9g protein WHOLE EGG (1 oz) cal, 2.7g fat, 0.2g carb, 3.6g protein EGG WHITE (L) cal, 0g fat, 0.2g carb, 3.6g protein BEVERAGES (CONT.) MEAT & POULTRY MACRO LIST 7
8 EGG WHITE (1 CUP) cal, 0.4g fat, 1.8g carb, 26.45g protein EGG WHITE (1 oz) cal, 0g fat, 0.2g carb, 3.1g protein EGG YOLK (L) cal, 4.5g fat, 0.6g carb, 2.70g protein EGG YOLK (1 CUP) cal, 64.5g fat, 8.7g carb, 38.5g protein EGG YOLK (1 oz) cal, 7.5g fat, 1g carb, 4.5g protein DUCK EGG cal, 9.6g fat, 1g carb, 9g protein GOOSE EGG cal, 19.1g fat, 1.9g carb, 20 protein QUAIL EGG cal, 1.0g fat, 0g carb, 1.2g protein TURKEY EGG cal, 9.4g fat, 0.9g carb, 10.8g protein SEAFOOD (3 oz) CATFISH cal, 2.4g fat, 0g carb, 13.9g protein CLAMS (COOKED WITH MOIST HEAT) cal, 1.7g fat, 4.4g carb, 21.7g protein CRAB cal, 0.5g fat, 0g carb, 15.5g protein HALIBUT cal, 1.9g fat, 0g carb, 17.7g protein LOBSTER (COOKED WITH MOIST HEAT) cal, 0.5g fat, 1.1g carb, 17.4g protein MAHI MAHI (COOKED WITH DRY HEAT) cal, 0.8g fat, 0g carb, 20.2g protein MUSSELS (COOKED WITH MOIST HEAT) cal, 3.8g fat, 6.3g carb, 20.2g protein OYSTERS cal, 2 fat, 4.2g carb, 8g protein SALMON (COOKED WITH DRY HEAT) cal, 10.5g fat, 0g carb, 18.8g protein SARDINES cal, 7.4g fat, 0g carb, 17.6g protein SCALLOPS (STEAMED) cal, 1.2g fat, 0g carb, 19.7g protein SHRIMP (COOKED WITH MOIST HEAT) cal, 0.9g fat, 0g carb, 17.8g protein TUNA cal, 0.7g fat, 0g carb, 21.7g protein TROUT (COOKED WITH DRY HEAT) cal, 6.1g fat, 0g carb, 20.6g protein SEA BASS cal, 0.75g fat, 0g carb, 14g protein MEAT & POULTRY (CONT.) SEAFOOD MACRO LIST 8
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