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'Look Good Feel Great' Plus Macronutrient Table
“Look Good Feel Great” Stephen J. Smith
Look Good, Feel Great will guide you through a simple 10-step process to lose all the fat you want - FOREVER!
This unique approach to fat loss helps you create your own individualised plan that suits your lifestyle and is guaranteed to deliver results.
Macronutrient Information Table
| Protein | Amount | Calories | Carbs | Protein | Fat |
| (g) | (g) | (g) | |||
| Steak (cooked) | 100 g | 191 | 0 | 32 | 7 |
| Chicken (cooked) | 100 g | 157 | 0 | 28 | 5 |
| Turkey (cooked) | 100 g | 152 | 0 | 29 | 4 |
| Tuna (drained) | 100 g | 109 | 0 | 25 | 1 |
| Salmon | 100 g | 155 | 0 | 23 | 7 |
| Eggs (whole, large) | 1 egg | 71 | 0 | 6.5 | 5 |
| Egg white (large) | 1 egg white | 16 | 0 | 4 | 0 |
| Beans (3-bean mix) | 100 g | 102 | 16.5 | 8 | 0.5 |
| Almonds | 30 g (25-30 nuts) | 174 | 1.5 | 6 | 16 |
| Cashews (roasted) | 30 g (12-16 nuts) | 187 | 8 | 5 | 15 |
| Sunflower seeds | 30 g | 165 | 0.5 | 7 | 15 |
| Cottage cheese (skim) | 100 g | 70 | 1 | 15.5 | 0.5 |
| Protein Powder | 30 g (1 scoop) | 117 | 3 | 24 | 1 |
| Tofu | 100 g | 161 | 1.5 | 17.5 | 9.5 |
| Diet Jelly | 500 mls (1 sachet) | 32 | 0 | 8 | 0 |
| Carbohydrate | Amount | Calories | Carbs | Protein | Fat |
| (g) | (g) | (g) | |||
| HIGH DENSITY | >2 cals/gram | ||||
| Pasta (uncooked) | 30 g | 100 | 23 | 2 | 0 |
| Bread | 1 slice (35 g) | 80 | 15 | 4 | 0.5 |
| Cereal | 30 g | 109 | 20 | 5 | 1 |
| Sugar | 1 teaspoon (5 g) | 20 | 5 | 0 | 0 |
| Honey | 1 teaspoon (5 g) | 16 | 4 | 0 | 0 |
| Fruit juice | 1 glass (200 ml) | 80 | 20 | 0 | 0 |
| Flour | 30 g | 100 | 20 | 4 | 0.5 |
| Rice (uncooked) | 30 g | 105 | 24 | 2 | 0 |
| Oats | 30 g | 106 | 17 | 4 | 2.5 |
| Simmer sauce | 100 g | 141 | 9.5 | 1 | 11 |
| Pasta sauce | 1 tablespoon (30 ml) | 45 | 7 | 1 | 1.5 |
| Tomato sauce | 1 tablespoon (30 ml) | 36 | 8.5 | 0.5 | 0 |
| BBQ sauce | 1 tablespoon (30 ml) | 58 | 14.5 | 0 | 0 |
| Mayonnaise (low-fat) | 25 ml | 46 | 6 | 0 | 2.5 |
| Sultanas | 1 tablespoon | 48 | 12 | 0 | 0 |
| Jam | 1 serve (15 g) | 40 | 0 | 0 | 0 |
| Carbohydrate | Amount | Calories | Carbs | Protein | Fat |
| (g) | (g) | (g) | |||
| MEDIUM DENSITY | 0.4-2 cals/gram | ||||
| Baked Beans | 100 g | 92 | 17 | 5 | 0.5 |
| Sweet potato (boiled) | 100 g | 72 | 16.5 | 1.5 | 0 |
| Potato (boiled) | 100 g | 62 | 13 | 2.5 | 0 |
| Pumpkin (uncooked) | 100 g | 45 | 11 | 0 | 0 |
| Sweet corn | 100 g | 85 | 19 | 0 | 1 |
| Peas | 100 g | 60 | 7 | 7 | 0.5 |
| Beans (3-bean mix) | 100 g | 100 | 16 | 8 | 0.5 |
| Apple | 1 small (100 g) | 44 | 11 | 0 | 0 |
| Banana | 1 small (100 g) | 60 | 15 | 0 | 0 |
| Grapes | 1 small bunch (100 g) | 64 | 16 | 0 | 0 |
| Orange | Flesh only (100 g) | 40 | 10 | 0 | 0 |
| Pear | 1 small (100 g) | 44 | 11 | 0 | 0 |
| Rice cakes | 1 slice (35 g) | 50 | 10 | 1 | 0.5 |
| Corn thins | 1 slice (6 g) | 20 | 4.5 | 0.5 | 0 |
| Full cream milk | 100 mls | 66 | 4 | 3.5 | 4 |
| Reduced fat milk | 100 mls | 47 | 4.5 | 4 | 1.5 |
| Skim milk | 100 mls | 44 | 6.5 | 5.5 | 0 |
| Soy milk | 100 mls | 63 | 6.5 | 2.5 | 3 |
| Light soy milk | 100 mls | 55 | 7.5 | 3 | 1.5 |
| Plain yoghurt | 100 g | 79 | 11 | 3 | 2.5 |
| Dessert yoghurt | 100 g | 111 | 17 | 4 | 3 |
| Diet yoghurt | 100 g | 60 | 12.5 | 2.5 | 0 |
| Carbohydrate | Amount | Calories | Carbs | Protein | Fat |
| (g) | (g) | (g) | |||
| LOW DENSITY | <0.4 cals/gram | ||||
| Carrots | 1 small (100 g) | 24 | 6 | 0 | 0 |
| Green beans | 100 g | 14 | 2 | 1.5 | 0 |
| Tomato | 1 small (100 g) | 12 | 3 | 0 | 0 |
| Cucumber | 1 medium (100 g) | 12 | 3 | 0 | 0 |
| Lettuce | 3 cups (100 g) | 4 | 1 | 0 | 0 |
| Alfalfa sprouts | 100 g | 32 | 8 | 0 | 0 |
| Capsicum | Chopped (100 g) | 16 | 4 | 0 | 0 |
| Squash | 100 g | 24 | 6 | 0 | 0 |
| Zucchini | 100 g | 16 | 4 | 0 | 0 |
| Peach | 1 small (100 g) | 36 | 9 | 0 | 0 |
| Strawberry | 2/3 cup (100 g) | 20 | 5 | 0 | 0 |
| Onion | 100 g | 24 | 5.5 | 0.5 | 0 |
| Broccoli (boiled) | 100 g | 26 | 0.5 | 5 | 0.5 |
| Cauliflower (boiled) | 100 g | 20 | 2 | 3 | 0 |
| Bean Sprouts | 100 g | 32 | 4 | 3 | 0.5 |
| Cabbage | 100 g | 16 | 2 | 1 | 0.5 |
| Spinach | 100 g | 20 | 1 | 3 | 0.5 |
| Celery | 100 g | 12 | 2 | 1 | 0 |
| Fat | Amount | Calories | Carbs | Protein | Fat |
| (g) | (g) | (g) | |||
| Oils | 1 teaspoon | 45 | 0 | 0 | 5 |
| Avocado | 100 g | 160 | 3 | 1 | 16 |
| Almonds | 30 g (25-30 nuts) | 174 | 1.5 | 6 | 16 |
| Cashews (roasted, salted) | 30 g (12-16 nuts) | 187 | 8 | 5 | 15 |
| Pumpkin seeds | 30 g | 160 | 1 | 14 | 10 |
| Sunflower seeds | 30 g | 170 | 0.5 | 7 | 15.5 |
| Peanut Butter | 20 g | 126 | 3.5 | 4.5 | 10.5 |
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