| Food | Food | Calories | Protein (Grams) | Carbs (Grams) | Fats (Grams) |
| Chicken Breast | 100 | 165 | 31 | 0 | 3.6 |
| Beef Mince (5% fat) | 100 | 136 | 21 | 0 | 5 |
| Sirloin Steak | 100 | 244 | 27 | 0 | 14 |
| Turkey Breast | 100 | 157 | 22 | 0 | 7 |
| Whey Protein | 100 | 412 | 82 | 4 | 7.5 |
| Salmon | 100 | 208 | 20 | 0 | 13 |
| Mackerel | 100 | 305 | 19 | 0 | 25 |
| Tuna | 100 | 185 | 27 | 0 | 8 |
| Eggs | 100 | 155 | 13 | 1 | 11 |
| Muscles | 100 | 172 | 24 | 7 | 4.5 |
| Shrimps | 100 | 120 | 23 | 1.5 | 1.7 |
| Chorizo | 100 | 455 | 24 | 1.9 | 38 |
| Almonds | 100 | 576 | 21 | 22 | 49 |
| Avocados | 100 | 160 | 2 | 9 | 15 |
| Brown Rice | 100 | 111 | 3 | 23 | 1 |
| Risotto Rice | 100 | 130 | 2 | 29 | 0 |
| Wholewheat Spaghetti | 100 | 326 | 14 | 62 | 3 |
| Wholewheat Fusilli Pasta | 100 | 322 | 13 | 62 | 2 |
| Sweet Potato | 100 | 86 | 2 | 20 | 0 |
| Boiled Potato | 100 | 87 | 2 | 20 | 0 |
| Jacket Potato | 100 | 93 | 3 | 21 | 0 |
| Oats | 100 | 356 | 11 | 56 | 8 |
| Wholewheat Bread | 100 | 293 | 11 | 54 | 3 |
| Apple | 100 | 52 | 0 | 14 | 0 |
| Pear | 100 | 57 | 0 | 15 | 0 |
| Orange | 100 | 47 | 1 | 12 | 0 |
| Banana | 100 | 89 | 1 | 23 | 0 |
| Pineapple | 100 | 50 | 1 | 13 | 0 |
| Strawberries | 100 | 33 | 1 | 8 | 0 |
| Blueberries | 100 | 57 | 1 | 14 | 0 |
| Watermelon | 100 | 30 | 1 | 8 | 0 |
| Spinach | 100 | 30 | 3 | 1 | 2 |
| Kale | 100 | 49 | 4 | 9 | 0 |
| Broccoli | 100 | 34 | 3 | 7 | 0 |
| Carrots | 100 | 41 | 1 | 10 | 0 |
| Onion | 100 | 40 | 1 | 9 | 0 |
| Peppers | 100 | 40 | 2 | 9 | 0 |
| Chopped Tomatoes | 100 | 32 | 2 | 7 | 0 |
| Peas | 100 | 81 | 5 | 14 | 0 |
| Sweetcorn | 100 | 86 | 3 | 19 | 1 |
| Semi-Skimmed Milk | 100 (ml) | 49 | 3 | 5 | 2 |
| Whole Milk | 100 (ml) | 64 | 3.2 | 4.7 | 3.6 |
| Cottage Cheese | 100 | 98 | 11 | 3 | 4 |
| Greek Yoghurt | 100 | 59 | 10 | 4 | 0 |
| Red Wine | 125 (ml) | 85 | 2.6 | (and 10 grams of alcohol – treat as carbs) | |