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.
The digestion process of complex carbohydrates takes longer than simple carbohydrates. They can provide the required energy throughout the day. Complex carbs can help to regulate the blood sugar level in your body. Potatoes are a great source of complex…
To fully grow and develop a healthy body requires a nutritious diet. One key component of nutrition is protein. Protein is an essential macronutrient that completes your body. It nourishes and breathes life in cells.
Protein is the building block that develops your body and nurtures its cells. The human body requires essential macronutrients like protein to grow and function fully. Macronutrients like protein, fat, and carbohydrates help your body produce energy. Hence, your body…
Carbohydrates get treated like a single villain, but they aren’t a single thing. The starch in a lentil, the sugar in a soda, and the fiber in a raspberry all count as carbohydrates. What they do inside your body differs,…
Collagen is one of the most abundant proteins in the body. You can find it on your joints, skin, bones, and tendons.
The USDA (United States Department of Agriculture) Dietary Guidelines for 2020-2025 recommend that carbohydrates make up 45% to 65% of our daily calorie intake.
Fat isn’t a diet villain. Your body uses it to build cell membranes, absorb vitamins A, D, E, and K, make hormones, and keep skin and hair healthy. But not every fat behaves the same way in the body. The…
Constipation affects roughly one in six adults in the U.S. at any given time. For most people, the fix isn’t dramatic. It starts with more fiber, more water, and a couple of specific foods that show up again and again…
Fiber is beneficial to one’s health, and so many diet plans recommend consuming foods high in fiber.
The “where do you get your protein” question is the vegetarian’s oldest running joke. In practice, hitting protein targets on a plant-based diet is very doable if you know which foods carry the weight. Tofu, tempeh, seitan, lentils, and beans…
Getting adequate protein daily is vital for your overall well-being. What people call protein is actually a large group of molecules.
Getting your fiber fix can be difficult, especially if you’re not ready for veggies. You might be surprised to learn that some foods contain high fiber.
Cardiovascular diseases, stroke, weight gain or obesity, and high blood pressure are all increased risks of high cholesterol levels.
Low-carb high-fat diets are gaining popularity worldwide. The goal is to reduce the intake of sugars and switch to healthy fats as a source of energy.
Carbohydrates are probably the most inseparable part of our daily diet. They give meals flavor and are a source of energy in the form of glucose, which is utilized by all the tissues in our body and is the primary…
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.