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  1. #1
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    Food items with listed protein amounts

    Almonds
    dry roasted unblanched---1oz---5 ****s
    Planters---1oz---6 ****s
    Almond meal---1oz---11 ****s

    Anchovy
    canned in oil---5 pieces---6 ****s

    Artichokes
    boiled---4oz---4 ****s
    S&W hearts marinated---1/2 cup---2 ****s

    Asparagus
    cooked ---4 spears---2 ****s

    Avocado
    avocado---1---4 ****s

    Bacon
    cooked---3 strips---6 ****s

    Bagel
    egg, plain, poppy seeds---1---8 ****s
    cinnamon raisin---1---7 ****s

    Bass
    striped baked---3oz---19 ****s

    Beans
    baked beans plain---1/2 cup---6 ****s
    refried---1/2 cup---8 ****s

    Beef
    brisket braised---3oz---21 ****s
    chuck pot roast---3oz---23 ****s
    corned beef brisket---3oz---15 ****s
    corned beef canned---3oz---10 ****s
    eye round roasted---3oz---24 ****s
    filet broiled---3oz---21 ****s
    flank broiled---3oz---22 ****s
    ground broiled---3oz---22 ****s
    ground fried---3oz---21 ****s
    porterhouse steak---3oz---21 ****s
    roast beef med---2oz---12 ****s
    shortribs braised---3oz---18 ****s
    t-bone steak---3oz---21 ****s

    Biscuit
    buttermilk---1---2 ****s
    plain---1---4 ****s
    w/egg---1---11 ****s
    w/egg & bacon---1---17
    w/egg& sausage---1---19 ****s
    w/egg & steak---1---19 ****s

    Black Beans
    cooked---1 cup---15 ****s

    Blackeye Peas
    cooked---1 cup---13 ****s

    Blintze
    cheese---2---13 ****s

    Bluefish
    fresh baked---3oz---22 ****s

    Bran
    oat cooked---1/2 cup---4 ****s

    Brazil Nuts
    dried unblanched---1oz---4 ****s

    Bread
    chapattis as prep w/fat---1 (2 1/2oz)---6 ****s
    cornstick---1 (1.3oz)---2 ****s
    Cracked wheat---1 slice---2 ****s
    Focaccia rosemary---3.5oz---6 ****s
    French---1oz---3 ****s
    Irish Soda---2oz---4 ****s
    Italian---1oz---3 ****s
    Oat bran---1 slice---3 ****s
    Paratha---4.4oz 1 piece---10 ****s
    Pita---1 reg 2oz---5 ****s
    pumpernickel---1 slice---3 ****s
    rye---1 slice---3 ****s
    seven grain---1 slice---3 ****s
    sourdough---1 slice---3 ****s
    Thomas English muffin---1---4****s
    white---1 slice---2 ****s
    whole wheat---1 slice---3 ****s

    Broccoli
    spears cooked---1/2 cup---3 ****s
    birds eye w/cheese sauce---1/2 package---5 ****s

    Brussels Sprouts
    fresh---1/2 cup---2 ****s

    Buckwheat
    Wolffs kasha med. Cooked---1/4 cup--- 64 ****s!

    Bulgur
    cooked---1/2 cup---3 ****s

    ButterFish
    baked---3oz---19 ****s

    Calzone
    cheese----12 oz---48 ****s

    Canadian Bacon
    jones slices---1---3 ****s

    Carp
    fresh cooked---3oz---19 ****s

    Cashews
    dry roasted---1oz---4 ****s

    Catfish
    fresh---3oz---15 ****s

    Caviar
    black granular---1 tbsp---4 ****s
    red granular---1tbsp---4 ****s

    Cheese
    American---1oz---4 ****s
    bel paese---3 1/2oz---25 ****s
    blue---1oz---6 ****s
    brick---1oz---7 ****s
    brie---1oz---8 ****s
    camembert---1 wedge---8 ****s
    cheddar---1oz---7 ****s
    cheddar low fat---1oz---9 ****s
    Colby---1oz---7 ****s
    Colby low fat---1oz---9 ****s
    Edam---1oz---4 ****s
    Feta---1oz---7 ****s
    Fontina---1oz---7 ****s
    Gjetost---1oz---3 ****s
    Goat soft---1oz---5 ****s
    Gouda---1oz---7 ****s
    Gruyere---1oz---8 ****s
    Limburger---1oz---8 ****s
    Monterey---1oz---7****s
    Mozzarella---1oz---6 ****s
    Mozzarella part skim---1oz---7 ****s
    Muenster---1oz---7 ****s
    Parmesan---1 tbsp---2 ****s
    Provolone---1oz---7 ****s
    Ricotta---1/2 cup---14 ****s
    Romano---1oz---9 ****s
    Roquefort---1oz---6 ****s
    Stilton blue---1.4oz---9 ****s
    Swiss---1oz---8 ****s
    Whey cheese---3.5 oz---15 ****s

    Chestnuts
    roasted---I cup---5 ****s

    Chicken
    breast & wing fried---2 pieces---36 ****s
    broiler/fryer breast w/skin roasted---1/2 breast(3.4oz)---29 ****s
    broiler/fryer breast w/skin stewed---1/2 breast(3.9oz)---30 ****s
    broiler/fryer breast w/o skin----1/2 breast(3oz)---27 ****s
    broiler/fryer drumstick w/skins, floured, fried---1.7oz---13 ****s
    broiler/fryer drumstick w/skins roasted---1.8oz---14 ****s
    broiler/fryer drumstick w/skins stewed---2oz---14 ****s
    broiler/fryer drumstick w/o skin fried---12 ****s
    broiler/fryer drumstick w/o skin stewed---1.6oz---13 ****s
    broiler/fryer skin roasted---from ?chicken(2oz)---11 ****s
    broiler/fryer thigh w/skin, battered, fried---3oz---19 ****s
    broiler/fryer thigh w/skin, floured, fried---2.2oz---17 ****s
    broiler/fryer thigh w/skin stewed---2.4oz---17 ****s
    broiler/fryer thigh w/o skin fried---1.8oz---15 ****s
    broiler/fryer thigh w/o skin roasted---1.8oz---13 ****s
    broiler/fryer thigh w/o skin stewed---1.9oz---14 ****s
    broiler/fryer w/skin floured, fried---1/2 chicken (11oz)---90 ****s
    broiler/fryer w/skin roasted---1/2 chicken (10.5oz)---82 ****s
    broiler/fryer w/skin stewed---1/2 chicken (11.7oz)---82 ****s
    broiler/fryer wing w/skin battered, dipped, fried---1.7oz---10 ****s
    broiler/fryer wing w/skin floured, fried---1.1oz---8 ****s
    broiler/fryer wing w/skin roasted---1.2oz---9 ****s
    broiler/fryer wing w/skin stewed---1.4oz---9 ****s
    canned w/broth---I can (5oz)---31 ****s
    Cornish hen w/o skin roasted---1/2 hen (2oz)---13 ****s
    Cornish hen w/o skin roasted---1 hen (3.8oz)---25 ****s
    Cornish hen w/skin roasted---1/2 hen(4oz)---25 ****s
    Cornish hen w/skin roasted---1 hen(8oz)---51 ****s
    Drumstick breaded & fried---2 pieces (5.2)---30 ****s
    Oven roasted breast of chicken---2oz---11 ****s
    Thigh breaded & fried---2 pieces(5.2oz)---30 ****s

    Chickpeas
    chickpeas---1 cup---12 ****s

    Chili
    con carne w/beans---8.9oz---25 ****s

    Chocolate
    chips milk chocolate---1 cup---12 ****s
    chips semisweet---1 cup(6oz)---7 ****s

    Clams
    cooked---20 small---23 ****s
    raw---20 small---23 ****s

    Cocoa
    hot cocoa---1 cup---9 ****s

    Cod
    atlantic cooked---3oz---19 ****s
    pacific baked---3oz---21 ****s

    Coffee
    caf?au lait---1 cup---4 ****s
    cappuccini---8oz---4 ****s
    coffee con leche---1 cup---4 ****s
    mocha---1 mug (9.6oz)---3 ****s

    Corn
    cream style---1/2 cup---2 ****s
    on the cob---1 ear---4 ****s

    Cottage Cheese
    creamed---1 cup---26 ****s
    dry curd---1 cup---25 ****s
    lowfat 1%---1 cup---28 ****s
    lowfat 2%---1 cup---31 ****s

    Couscous
    cooked---1/2 cup---3 ****

    Crab
    Alaska king cooked---3oz---16 ****s
    Baked---3.8 oz---29 ****s
    Blue cooked---3oz---17 ****s
    Crab cakes---1 cake(2.1oz)---12 ****s
    Soft shell---1 (4.4oz)---11 ****s

    Cranberry Beans
    cranberry beans---1 cup---14 ****s

    Croissant
    cheese/plain---1 (2oz)---5 ****s

    Croutons
    plin---1 cup---4 ****s

    Dates
    whole---10---2 ****s
    Deli Meats/ Cold Cuts
    bologna beef---1oz---4 ****s
    bologna pork---1oz---4 ****s
    braunschweiger pork---1oz---4 ****s
    headcheese pork---1oz---5 ****s
    liverwurst---1oz---4 ****s
    mortadella---1oz---5****s
    pepperoni---1 slice---1 ****
    salami---1 slice---4 ****s
    corned beef---1oz---5 ****s
    pastrami---1oz---5 ****s
    genoa---1oz---6 ****s

    Duck
    w/ Skin roasted---1/2 duck(13.4oz)---73 ****s

    Eel
    smoked---3.5oz---19 ****s

    Egg
    cooked any style---1---6 ****s

    EggNog
    eggnog---1 cup---10 ****s

    Fava Beans
    canned---1/2 cup---7 ****s

    Figs
    dried---10---6 ****s
    *fresh= 0 ****s

    Flounder
    fried---3.2oz---13 ****s
    cooked---3oz---21 ****s

    French Toast
    w/ butter? slices---10 ****s

    Green beans
    cut---1/2 cup---3 ****s

    Grouper
    cooked---3oz---21 ****s

    Haddock
    cooked/smoked---3oz---21 ****s

    Halibut
    Atlantic/pacific cooked---3oz---23 ****s
    Greenland baked---3oz---16 ****s
    Ham * highest protein content per brand
    Alpine lace cooked---2oz---9 ****s
    Armour deviled canned---3oz---14 ****s
    Carl budding honey ham---1oz---5 ****s
    hansel ‘n Gretel Virginia---1oz---5 ****s
    Healthy choice deli cooked---6 slices(2oz)---10 ****s
    Hormel curemaster---3oz---14 ****s
    Kraus---1oz---5 ****s
    Louis rich dinner slices---3.3oz(1 slice)---16 ****s
    Oscar Myer deli smoked---4 slices---9 ****s
    Lower sodium---3 slices---10 ****s
    Russer Canadian maple---2oz---9 ****s
    Underwood deviled---2.08oz---8 ****s
    Underwood deviled light---2.08oz---11 ****s

    Hamburger
    double patty w/bun---1 reg---30 ****s
    double patty w/bun---1 large---38 ****s
    double patty w/bun and cheese---reg---28 ****s
    single patty w/ bacon cheese bun---1 large---32 ****s
    single patty w/bun---1 large---23 ****s
    single patty w/bun---1 reg---12 ****s
    single patty w/bun and cheese---1 large---30 ****s
    triple patty w/bun---1 large---50 ****s
    triple patty w/bun and cheese---1 large---56 ****s

    Hazelnuts
    roasted---1oz---4 ****s

    Heart
    chicken simmered---5oz---11 ****s

    Herring
    atlantic kippered---1 fillet (1.4oz)---10 ****s
    atlanic cooked---3oz---20 ****s
    atlantic pickled---1oz---4oz

    Hot Dog
    beef---1 (2oz)---7 ****s
    beef & pork---1 (2oz)---6 ****s
    chicken---1 (1.5oz)---6 ****s
    corndog---1---7 ****s
    turkey---1 (1.5oz)---6 ****s
    w/ bun, chili---1---14 ****s
    w/ bun plain---1---10 ****s

    Hummus
    hummus---1/3 cup---4 ****s

    Ice Cream
    ice cream can contain between 2 ****s to 9 ****s per serving…see brand label

    Kidney
    beef simmered---3oz---22 ****s

    Knish
    kasha---1 (7oz)---7 ****s
    potato---1 (7oz)---8 ****s

    Lamb
    cubed lean braised---3oz---29 ****s
    cubed lean broiled---3oz---24 ****s
    ground broiled---3oz---21 ****s
    loin chop w/bone broiled---1 chop (2.3oz)---16 ****s
    rib chop lean broiled---3oz---19 ****s
    shank lean braised---3oz---24 ****s

    Liver
    beef pan fried---3oz---23 ****s
    chicken stewed---5oz---34 ****s

    Lobster
    cooked---1 cup---30 ****s
    newburg---1 cup---46 ****s
    steamed---1 (5.7 oz)---43 ****s

    Mackerel
    atlantic cooked---3oz---20 ****s
    canned---1 cup---44 ****s

    Matzo
    plain/whole wheat---4 ****s

    Meat Sticks
    beef jerky---1oz---11 ****s

    Milk
    1%---1 cup---8 ****s
    2%---1 cup---8 ****s
    buttermilk---1 cup---8 ****s
    goat---1 cup---9 ****s
    skim/whole---1 cup---8 ****s

    Miso
    miso---1/2 cup---16 ****s

    Monkfish
    baked---3oz---16 ****s

    Mousse
    chocolate---1/2 cup---9 ****s

    Muffin
    blueberry/corn---1(2oz)---3 ****s

    Mussels
    blue raw---1 cup---18 ****s
    fresh blue cooked---3oz---20 ****s

    Navy Beans
    cooked---1 cip---20 ****s

    Noodles
    chow mein---1 cup---4 ****s
    egg cooked--- 1 cup---8 ****s
    Japanese soba cooked---1 cup---3 ****s
    Shofar no yolks---2oz--- 91 ****s!

    Nuts mixed
    dry roasted w/peanuts---1oz---5 ****s

    Pasta
    all shapes cooked---1 cup---7 ****s
    fresh w/egg cooked---2oz---3 ****s
    protein fortified---1 cup---9 ****s

    Peanut Butter
    chunky/smooth---2 tbsp---8 ****s

    Peanuts
    dry/oil roasted---1oz---7 ****s

    Peas
    green---1/2 cup---4 ****s
    split pea cooked---1 cup---16 ****s

    Perch
    cooked---3oz---21 ****s

    Pierogi
    pierogi---3/4 cup---11 ****s

    Pigeon Peas
    dried cooked---1/2 cup---6 ****s

    Pike
    cooked---3oz---21 ****s

    Pink Beans
    cooked---1 cup---15 ****s

    Pinto Beans
    eden organic---1/2 cup---5 ****s

    Pistachios
    dry roasted---1oz---4 ****s

    Pollack
    baked---3oz---21 ****s

    Pompano
    florida cooked---3oz---20 ****s

    Pork
    center loin roasted---3oz---24 ****s
    loin w/fat broiled---3oz---20 ****s
    pork roast---2oz---10 ****s
    spareribs---3oz---26 ****s
    tenderloin roasted---3oz---24 ****s

    Pout
    ocean baked---3oz---18 ****s

    Pumpkin
    seeds roasted---1oz---9 ****s

    Quiche
    cheese---3oz---11 ****s
    lorraine---3oz---15 ****s
    mushroom---3oz---9 ****s

    Red Beans
    canned---1/2 cup---6 ****s

    Rice
    brown long grain---1/2 cup---3 ****s
    pilaf---1/2 cup---4 ****s
    ristotto---6.6oz---6 ****s
    Spanish---3/4 cup---11 ****s
    White long grain---1/2 cup---3 ****s

    Rockfish
    pacific cooked---1 fillet (5.2oz)---36 ****s

    Sablefish
    smoked---1oz---5 ****s

    Salmon
    baked---3oz---22 ****s
    pink w/bone canned---3oz---17 ****s
    salmon cake---3oz---18 ****s
    smoked---1oz---5 ****s

    Sardines
    in oil w/bone canned---2--- 6 ****s

    Sausage
    bratwurst pork---1 link---12 ****s
    Italian---2.4oz---13 ****s
    Kielbasa---2.4oz---8 ****s knockwurst pork & beef---1oz---3 ****s
    Smoked pork---1 link---15 ****s
    Zungenwurst (tongue)---3.5oz---17 ****s
    Turkey---2.5oz---11 ****s

    Scallops
    fried---2 large---6 ****s

    Scone
    fruit/plain---1---4 ****s

    Scrod
    Gorton baked---1 pkg---17 ****s

    Scup
    fresh baked---3oz---21 ****s

    Shad
    baked---3oz---18 ****s
    roe baked---3.5 oz---22 ****s

    Shark
    fried---3oz---16 ****s

    Sheepshead fish
    cooked---3oz---22 ****s

    Shrimp
    fried---4 large---6 ****s
    canned---3oz---20 ****s
    jambalaya---3oz---11 ****s

    Smelt
    rainbow cooked---3oz---19 ****s

    Snails
    cooked---1/2 cup---41 ****s

    Snapper
    cooked---3oz---22 ****s

    Sole
    fried---3.2oz---13 ****s
    cooked---3oz---21 ****s

    Souffle
    cheese/spinach---3.5oz---11 ****s

    Soybeans
    dried cooked---1 cup---29 ****s
    dry roasted---1/2 cup---34 ****s

    Squid
    fried---3oz---15 ****s

    Sturgeon
    smoked---1oz---9 ****s

    Sweetbreads
    beef braised---3oz---23 ****s

    Swordfish
    cooked---3oz---22 ****s

    Tofu
    firm---1/2 cup---20 ****s

    Tuna
    canned light oil---3oz---25 ****s
    canned light water---3oz---22 ****s
    canned white oil/water---3oz---23 ****s
    fresh cooked---3oz---25 ****s

    Turkey
    breast---1 slice---5 ****s
    breaste w/skin roasted---4oz---32 ****s
    canned w/broth---1/2 can---17 ****s
    ground cooked---3oz---20 ****s
    leg w/ skin roasted---2.5 oz---20 ****s

    Veal
    cutlet braised---3oz---31 ****s
    cutlet fried---3oz---28 ****sloin chop braised---2.8oz---24 ****s

    Venison
    roasted---3oz---26 ****s

    Wheat
    white wave seitan---4oz---31 ****s
    wheat germ toasted---1/4 cup---8 ****s

    White Beans
    canned---1 cup---19 ****s

    Whitefish
    smoked---1oz---7 ****s

    Whiting
    cooked---3oz---20 ****s

    Yellowtail
    baked---3oz---25 ****s

    Yogurt
    fruit low fat---8oz---9 ****s
    plain---8oz---8 ****s
    plain low fat---8oz---12 ****s
    plain no fat---8oz---13 ****s
    vanilla lowfat---8oz---11 ****s

  2. #2
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    Thanks

  3. #3
    Sponsor Signaturess3's Avatar
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    Great posts you've been putting up buddy, these kinds of things will help guys out alot!


    Keep em' coming!

  4. #4
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    Thanks again, bro.

  5. #5
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    Thanks man! Great info!

  6. #6
    MS Veteran Widowmaker's Avatar
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    Always love the food posts! Thanks!
    ENGINEERED TO SPEC!!!! BUILT TO LAST!!!!


  7. #7
    M&S Veteran BigBoy's Avatar
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    Great post. Thanks Bro.

  8. #8
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    Great info for a woman who just started her first cycle of var. This will be of much help. Thanks!

  9. #9
    M&S Veteran Drealdeal's Avatar
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    Fugg I'm so hungry now

    [email protected]

  10. #10
    Pharmacom's Avatar
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    Great post bro. Thanks
    Best product - Best price!
    http://pharmacom.biz/

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