YMP

Your Macro Plan

Step 1: Select Foods for Your Meal

Check the foods you want to include in your meal (values per 100 g or as stated):

Grains & Staples

Select	Food	Cals	Protein	Carbs	Fat	Zinc	Iron	Vit C	Mg	Vit B6	Ω‑3 ALA	Ω‑3 EPA/DHA
	Whole Bread	264	11.4	45.4	4.0	1.36	3.15	0	56	0.16	150	0
	Brown Rice	352	8.0	76	3.0	2.0	1.8	0	143	0.5	40	0
	Whole‑wheat Pasta	357	14	73	3.0	3.0	3.6	0	128	0.3	70	0

Proteins

Select	Food	Cals	Protein	Carbs	Fat	Zinc	Iron	Vit C	Mg	Vit B6	Ω‑3 ALA	Ω‑3 EPA/DHA
	Chicken Breast	114	22	0	3.0	0.7	0.4	0	28	0.8	13	7
	Beef (95% lean)	131	21	0	5.0	5.1	2.4	0	22	0.4	30	10
	Beef (90% lean)	170	20	0	10	4.8	2.2	0	20	0.4	30	10
	Beef Liver	135	20.4	3.9	3.6	4.0	4.9	1.0	18	0.9	20	12
	Egg (medium)	63	5.5	0.36	4.4	0.53	0.72	0	5	0.05	40	57
	Egg White (1 medium)	15	3.2	0.2	0.05	0.01	0.02	0	3.2	0.003	0	0
	Turkey Breast, skinless	114	23	0	1.4	0.90	0.50	0	30	0.81	0	0
	Salmon, Atlantic (wild)	142	20	0	6.0	0.4	0	0	27	0.9	20	1760
	Tuna, canned light	116	26	0	0.8	0.77	1.3	0	43	0.9	10	240

Nuts & Seeds

Select	Food	Cals	Protein	Carbs	Fat	Zinc	Iron	Vit C	Mg	Vit B6	Ω‑3 ALA	Ω‑3 EPA/DHA
	Almonds	579	21.2	21.6	49.9	3.1	3.7	0	268	0.14	3	0
	Walnuts	654	15.2	13.7	65.2	3.1	2.9	1.3	158	0.54	9080	0
	Pumpkin Seeds	559	30.2	10.7	49.0	7.9	8.8	1.9	592	0.14	150	0
	Cashews	553	18.2	30.2	43.8	5.8	6.7	0.5	292	0.42	50	0

Vegetables & Fruits

Select	Food	Cals	Protein	Carbs	Fat	Zinc	Iron	Vit C	Mg	Vit B6	Ω‑3 ALA	Ω‑3 EPA/DHA
	Apple	52	0.26	13.8	0.17	0.04	0.12	4.6	5	0.04	7	0
	Avocado	160	2.0	8.5	14.7	0.64	0.55	10	29	0.26	0.11	0
	Banana	89	1.09	22.8	0.33	0.15	0.26	8.7	27	0.37	27	0
	Broccoli	34	2.82	6.64	0.37	0.41	0.73	89	21	0.18	80	0
	Carrot	41	0.93	9.58	0.24	0.24	0.30	5.6	12	0.14	12	0
	Cauliflower	25	1.92	4.97	0.28	0.27	0.42	44	15	0.18	21	0
	Ginger Root	80	1.8	17.8	0.8	0.34	0.6	5	43	0.16	12	0
	Onion	40	1.1	9.3	0.10	0.17	0.21	7.4	10	0.12	20	0
	Orange	47	0.94	11.75	0.12	0.07	0.10	53.2	10	0.06	10	0
	Orange Juice (raw)	45	0.70	10.0	0.20	0.05	0.20	50	11	0.10	10	0
	Pear (with skin)	57	0.36	15.0	0.14	0.12	0.17	4.3	7	0.03	20	0
	Potato (flesh‑only, peeled)	77	2.0	17.5	0.1	0.29	0.80	19.7	23	0.30	10	0
	Tomato	18	0.88	3.9	0.20	0.17	0.27	13.7	11	0.08	19	0

Oils & Fats

Select	Food	Cals	Protein	Carbs	Fat	Zinc	Iron	Vit C	Mg	Vit B6	Ω‑3 ALA	Ω‑3 EPA/DHA
	Olive Oil	884	0	0	100	0	0.56	0	0	0	760	0