Reference
Calorie Cheat Sheet
The common, healthy foods that show up on the menus most — with calories and protein at a glance, so you can plan without guessing.
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Greek yogurt bowl (blueberries + walnuts) | 1 cup + toppings | 355 | 27g |
| Egg & veggie mini-muffins | 10 muffins | 280 | 24g |
| Chia pudding with raspberries | 1 jar | 240 | 16g |
| Chicken thighs (no skin) | 6 oz | 180 | 24g |
| Shrimp, cooked | 10 shrimp | 70 | 17g |
| Turkey chili | 1.5 cups | 310 | 32g |
| Black bean & chickpea salad | 1.5 cups | 290 | 16g |
| Protein shake (water + 1 scoop) | 1 shake | 180 | 30g |
| Cottage cheese (low-fat) | 1/2 cup | 90 | 12g |
| Peanut butter + rice cakes | 1 tbsp + 2 cakes | 170 | 5g |
| Apple | 1 medium | 95 | 0g |
| Dill pickle | 1 large | 15 | 0g |
| Air-popped popcorn | 3 cups | 90 | 3g |
| Avocado toast (1/2 avocado, 1 slice) | 1 slice | 200 | 6g |
| Turkey sausage links | 2 links | 130 | 14g |
How to use it
Pick meals from this list and you already know your numbers — no weighing-and-Googling after the fact. That's the whole point: decide before you eat.