Category: Macronutrient Foods

This category collects printable food lists organized by macronutrient: high-protein, high-fiber, low-fiber, low-carb, high-fat low-carb, low-fat, and vegetarian protein sources. Each list gives per-100-g values for the leading macro plus calories, so readers can build a plate without an app.

Values are pulled from USDA FoodData Central (SR Legacy and Foundation Foods) and cross-checked against the Nutritionix database, with cooked-weight adjustments where the raw-to-cooked ratio changes the number meaningfully (rice, pasta, beans, lean meat). Lists flag common serving sizes, fiber-to-carb ratios where relevant for net-carb math, and note when a food is high in one macro but nutrient-thin in others.

Food lists are compiled and reviewed by a Registered Dietitian on our team (Brenda Peralta, Kerly Cordova, Marita Radloff, or Karolina Peterova) and medically reviewed by Franco Cuevas, MD, before we mark a PDF ready to print. If a value looks off against a package label, tell us at social@dietsmealplan.com and we will recheck against the USDA source.