• [ ] Protein Goal Reached (e.g., 60g/day)
• [ ] Fiber Goal Reached (e.g., 25g/day)
• [ ] Healthy Fats Consumed
• [ ] 5+ Servings of Vegetables

Nutrition checklist

Protein Goal Reached (e.g., 60g/day)

• Animal Sources:

1. Chicken breast (31g per 100g)
2. Turkey (29g per 100g)
3. Salmon (25g per 100g)
4. Eggs (6g per large egg)
5. Greek yogurt (10g per 100g)
6. Cottage cheese (14g per 100g)
7. Tuna (27g per 100g)

• Plant Sources:
  1. Lentils (18g per cup cooked)
  2. Chickpeas (15g per cup cooked)
  3. Quinoa (8g per cup cooked)
  4. Edamame (17g per cup cooked)
  5. Tofu (10g per 100g)
  6. Tempeh (19g per 100g)
  7. Chia seeds (5g per 2 tbsp)

Fiber Goal Reached (e.g., 25g/day)

• Vegetables:

  1. Broccoli (5g per cup cooked)
  2. Brussels sprouts (4g per cup cooked)
  3. Carrots (3.5g per cup cooked)
  4. Artichokes (10g per medium artichoke)
  5. Kale (2.5g per cup raw)

• Fruits:

  1. Apples (4.4g per medium apple)
  2. Pears (6g per medium pear)
  3. Raspberries (8g per cup)
  4. Bananas (3g per medium banana)
  5. Oranges (3g per medium orange)

• Grains and Legumes:

  1. Oats (4g per cup cooked)
  2. Barley (6g per cup cooked)
  3. Black beans (15g per cup cooked)
  4. Lentils (16g per cup cooked)
  5. Split peas (16g per cup cooked)

• Nuts and Seeds:

  1. Almonds (3.5g per 28g serving)
  2. Chia seeds (10g per 2 tbsp)
  3. Flaxseeds (2.8g per tbsp)

Healthy Fats Consumed

• Nuts and Seeds:

  1. Almonds
  2. Walnuts
  3. Chia seeds
  4. Flaxseeds
  5. Sunflower seeds

• Oils:

  1. Olive oil
  2. Avocado oil
  3. Coconut oil

• Fruits:

  1. Avocados
  2. Olives

• Fish:

5+ Servings of Vegetables

• Other Vegetables: