6 Week Challenge Food List.xlsx

	A	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	V	W	X	Y	Z	AA	AB	AC	AD	AE	AF	AG	AH
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2	Step 1: Pick the food you would like to eat.
3	Step 2: Pick the number across the top of the chart that corresponds to your personalized macros needed per meal.
4	Step 3: Where Step 1 and 2 meet up equals the amount of the food you need to meet your macros. (Note the measurement. Ex: 28g, 1 cup, 1 TBSP)
5				Grams of Protein
6	Protein Sources	g of Protein	Measurement	10	12	14	16	18	20	22	24	26	28	30	32	34	36	38	40	42	44	46	48	50	52	54	56	58	60
7	Tuna Steak (cooked)	8	28 g	35	42	49	56	63	70	77	84	91	98	105	112	119	126	133	140	147	154	161	168	175	182	189	196	203	210
8	Rump Steak (cooked)	6.25	28 g	45	54	63	72	81	90	99	108	116	125	134	143	152	161	170	179	188	197	206	215	224	233	242	251	260	269
9	Chicken Breast (cooked)	8.5	28 g	33	40	46	53	59	66	72	79	86	92	99	105	112	119	125	132	138	145	152	158	165	171	178	184	191	198
10	Cottage Cheese (Low fat 2% or less)	28	1 Cup	0.4	0.4	0.5	0.6	0.6	0.7	0.8	0.9	0.9	1.0	1.1	1.1	1.2	1.3	1.4	1.4	1.5	1.6	1.6	1.7	1.8	1.9	1.9	2.0	2.1	2.1
11	Egg Whites (1 Large egg)	4	1 Egg	2.5	3	3.5	4	4.5	5	5.5	6	6.5	7	7.5	8	8.5	9	9.5	10	10.5	11	11.5	12	12.5	13	13.5	14	14.5	15
12	Egg Whites (pourable)	27	1 Cup	0.4	0.4	0.5	0.6	0.7	0.7	0.8	0.9	1.0	1.0	1.1	1.2	1.3	1.3	1.4	1.5	1.6	1.6	1.7	1.8	1.9	1.9	2.0	2.1	2.1	2.2
13	Fillet Steak (cooked)	8.5	28 g	33	40	46	53	59	66	72	79	86	92	99	105	112	119	125	132	138	145	152	158	165	171	178	184	191	198
14	Hake (cooked)	6.5	28 g	43	52	60	69	78	86	95	103	112	121	129	138	146	155	164	172	181	190	198	207	215	224	233	241	250	258
15	Lamb (cooked)	7	28 g	40	48	56	64	72	80	88	96	104	112	120	128	136	144	152	160	168	176	184	192	200	208	216	224	232	240
16	Lean Beef Mince 95/5 or above (Grass fed beef is best) (cooked)	8.5	28 g	33	40	46	53	59	66	72	79	86	92	99	105	112	119	125	132	138	145	152	158	165	171	178	184	191	198
17	Lean Chicken Mince 95/5 or above (cooked)	6	28 g	47	56	65	75	84	93	103	112	121	131	140	149	159	168	177	187	196	205	215	224	233	243	252	261	271	280
18	Organic Deli Meat	7	28 g	40	48	56	64	72	80	88	96	104	112	120	128	136	144	152	160	168	176	184	192	200	208	216	224	232	240
19	Plain Greek Yogurt (0%)	23	1 Cup	0.43	0.52	0.61	0.70	0.78	0.87	0.96	1.04	1.13	1.22	1.30	1.39	1.48	1.57	1.65	1.74	1.83	1.91	2.00	2.09	2.17	2.26	2.35	2.43	2.52	2.61
20	Pork Tenderloin (cooked)	6.5	28 g	43	52	60	69	78	86	95	103	112	121	129	138	146	155	164	172	181	190	198	207	215	224	233	241	250	258
21	Salmon (cooked)	7	28 g	40	48	56	64	72	80	88	96	104	112	120	128	136	144	152	160	168	176	184	192	200	208	216	224	232	240
22	Scallops (cooked)	7	28 g	40	48	56	64	72	80	88	96	104	112	120	128	136	144	152	160	168	176	184	192	200	208	216	224	232	240
23	Shrimp (cooked)	8.5	28 g	33	40	46	53	59	66	72	79	86	92	99	105	112	119	125	132	138	145	152	158	165	171	178	184	191	198
24	Sirloin Steak (cooked)	7	28 g	40	48	56	64	72	80	88	96	104	112	120	128	136	144	152	160	168	176	184	192	200	208	216	224	232	240
25	Kingklip (cooked)	7	28 g	40	48	56	64	72	80	88	96	104	112	120	128	136	144	152	160	168	176	184	192	200	208	216	224	232	240
26	Tuna canned in water	7	28 g	40	48	56	64	72	80	88	96	104	112	120	128	136	144	152	160	168	176	184	192	200	208	216	224	232	240
27	Game meats (cooked)	9	28 g	31	37	44	50	56	62	68	75	81	87	93	100	106	112	118	124	131	137	143	149	156	162	168	174	180	187
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