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Food Chart for
Protein Sparing Modified Fast
FOOD CHART
Aim to have 20 – 35g carbohydrates and 1g protein for each kilogram of body weight each day.
| Protein Snacks |
Serving Size |
Weight (grams) |
Carbohydrates (grams) |
Protein (grams) |
| Cheese: Cheddar, Edam, Brie, Mozzarella, Camembert, Parmesan |
30gms |
30 |
0.0 |
6.6 |
| Cottage cheese (non-fat) |
50gms |
50 |
0.8 |
4.1 |
| Egg white |
2 medium |
100 |
0.0 |
10.0 |
| Eggs (boiled, scrambled, fried) |
2 medium |
100 |
0.0 |
10.0 |
| Chicken (no skin) |
60gms |
60 |
0.0 |
12.0 |
| Roast beef (very lean) |
60gms |
60 |
0.0 |
15.0 |
| Minced beef (lean) |
60gms |
60 |
0.0 |
14.0 |
| Seafood: |
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|
| Tuna
Snapper
Salmon
Sardines
Shrimp
Mussels (boiled)
Orange Roughy
Terakihi |
60gms
60gms
60gms
60gms
60gms
60gms
60gms
60gms |
60
60
60
60
60
60
60
60 |
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0 |
11.0
11.0
12.0
14.0
12.0
10.2
8.0
13.0 |
| Turkey |
60gms |
60 |
0.0 |
16.0 |
| Lean steak (rump) |
60gms |
60 |
0.0 |
18.6 |
| Venison |
60gms |
60 |
0.0 |
15.0 |
| Lamb (lean) |
60gms |
60 |
0.0 |
14.0 |
| Bacon rashers (crisp grilled) |
4 lean |
60 |
0.0 |
15.0 |
| Trim pork (no rind) |
60gms |
60 |
0.0 |
12.0 |
| Vegetables |
Serving Size |
Weight (grams) |
Carbohydrates (grams) |
Protein (grams) |
| Alfalfa sprouts |
½ cup |
50 |
2.0 |
0.0 |
| Asparagus |
6 spears |
100 |
3.0 |
0.0 |
| Avocado |
½ medium |
100 |
1.0 |
0.0 |
| Broccoli |
½ cup |
50 |
1.0 |
0.0 |
| Cabbage |
1 cup |
50 |
1.6 |
0.0 |
| Capsicum |
½ cup |
50 |
1.0 |
0.0 |
| Carrot – raw only |
½ cup |
75 |
5.0 |
0.0 |
| Cauliflower |
½ cup |
50 |
0.4 |
0.0 |
| Celery |
1 stalk |
50 |
0.7 |
0.0 |
| Cucumber |
½ cup |
50 |
0.3 |
0.0 |
| Green beans |
½ cup |
50 |
1.5 |
0.0 |
| Leeks |
½ cup |
50 |
2.3 |
0.0 |
| Lettuce |
1 cup |
50 |
0.6 |
0.0 |
| Mushrooms |
½ cup |
50 |
0.0 |
0.0 |
| Onions (raw) |
½ cup |
100 |
4.5 |
0.0 |
| Parsley (chopped) |
1 tblsp |
10 |
0.0 |
0.0 |
| Radish |
5 small |
50 |
2.0 |
0.0 |
| Silverbeet/Spinach |
1 cup |
50 |
1.2 |
0.0 |
| Tomato |
1 medium |
50 |
2.8 |
0.0 |
| Tomato juice (unsweetened) or Campbell vegetable juice |
100ml |
- |
4.2 |
0.0 |
| Watercress |
Unlimited |
Unlimited |
0.0 |
0.0 |
| Zucchini/Courgette |
1 cup |
50 |
3.8 |
0.0 |
| Spring Onion |
1 whole |
12 |
0.5 |
0.0 |
| Miscellaneous |
Serving Size |
Weight (grams) |
Carbohydrates (grams) |
Protein (grams) |
| Butter |
1 tsp |
- |
0.0 |
0.0 |
| Cold-pressed oils: Sunflower, safflower, flax, olive |
4 tsp |
- |
0.0 |
0.0 |
| FibreMax supplement (for extra fibre) |
1 scoop |
- |
0.0 |
0.0 |
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