No Excuse Fitness Macro Cheat Sheet main

	A	B	C	D	E
1	Meat protein	3 oz	4 oz	5oz	6oz
2	poultry	21	28	35	42
3	Fish	21	28	35	42
4	beef	21	28	35	42
5	Pork	21	28	35	42
6	Shellfish	22	29	36	43
7	Eggs & Dairy	1 egg	2 eggs	3 eggs	4 eggs
8	Egg "whole"	6	12	18	24
9	Egg "white"	3	6	9	12
10	Egg Beaters	5	10	15	20
11	Milk "Fist Size"	1/2 cup "half fist"	1 cup	1 1/2 cup	2 cups
12	1% Milk	4	8	12	16
13	regular yogurt	4.5	9	13.5	18
14	Greek yogurt	7.5	15	22.5	30
15	Soft Cheese "Fist Size"	1/2 cup "half fist"	1 cup	1 1/2 cup	2 cups
16	Cottage / Riccota	14	28	42	56
17	Feta	10	20	30	40
18	Blue cheese	14.5	29	43.5	58
19	Hard Cheese palm size	3 oz	4 oz	5oz	6oz
20	Chedder / Swiss Etc	21	28	35	42
21	Vegeterian "cooked Fist Size"	1/2 cup "half fist"	1 cup	1 1/2 cup	2 cups
22	Tofu	10	20	30	40
23	beans	7	14	14	14
24	Almond milk	1	2	3	4
25	soy beans	14.5	29	43.5	58
26	Quinoa	4	8	12	16
27	Buckwheat	3	6	9	12
28	Mycoprotein (Quorn)	13	26	39	52
29	Seitan "Gluten"	30	60	90	120
30	Serving	.5oz 12 nuts	1oz 24 nuts	1.5 oz 36 nuts	2 oz 48 nuts
31	Whole Nuts	3	6	9	12
32	tablespoon "thumb size"	0.5	1	1.5	2
33	Nut butters	2	4	6	8
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