Food List – Nutrition at a Glance

Food List – Sortable Nutritional Values for Your Training

You now know your daily requirements through our Calorie Calculatorand your protein needs through the Protein Calculator. Great! But what to do with the numbers? What goes on the plate now?

The biggest challenge in the fitness lifestyle (be it fat loss in a diet or muscle building in a bulk) is to assemble the right foods like "Tetris" blocks so that the macronutrients match perfectly at the end of the day. Our FitScale Food List (your ultimate sortable calorie table and protein table) provides you with an overview of the best, cleanest, and most important foods for your meal prep.

Understanding Macronutrients: The Foundation

Foods don't just consist of calories; they provide macronutrients (the major building blocks). Each of these building blocks has a specific task in your body and can be isolated and sorted by priority via our interactive table:

• Carbohydrates (Carbs): Your primary fuel (energy). When doing hard workouts, you need carbs in the tank. We recommend "complex" sources (e.g., oats, potatoes, brown rice). They cause blood sugar levels to rise slowly and keep you full for an extremely long time.
• Proteins: The building material for muscles and tissue (See also: How much protein do you need?). Those who eat protein repair micro-tears in the muscle and hold the muscle mass together in a deficit (e.g., from chicken, quark, eggs, or lentils).
• Fats (Lipids): Often unjustly demonized, fats are essential for maintaining your sensitive hormonal balance (e.g., testosterone production). Look for saturated and omega-3 sources like salmon, nuts, and olive oil.

Raw or Cooked? Danger for tracking!

In our food list, we generally list the products in their dry raw state(as indicated on the manufacturer's packaging). This is essential when tracking calories or meal prep.

If you realize in the evening that you weighed cooked pasta, but your tracking app (YAZIO, MyFitnessPal) strictly asks for raw pasta, immediately use our popular Food Converter (Raw to Cooked). Heat massively changes the weight of your food due to water, but not the absolute calories!

How do I use this tool in daily life?

Use this database on the computer when writing your weekly shopping list or putting together new meals (e.g., from our Recipe Section):

1. Are you in a hardcore diet looking for the best possible protein sources to save calories? Sort the column "Kcal" ascending and at the same time "Protein" descending (e.g., Harzer cheese, turkey breast, low-fat quark).
2. Are you struggling to eat enough to build muscle (hardgainer)? Set the "Carbs" filter to descending (e.g., rice cakes, whole wheat pasta) and integrate high-calorie fats (peanut butter)!