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High Performance Foods

Unless you’re a professional chef or food critic, you probably eat a lot of the same things day in and day out. Even if you go out to dinner somewhere new, your breakfast and lunch are most likely routine.

So if you made your go-to foods a little healthier over time, that would start to stack up big. What does that mean exactly?

  • You swap a banana for breakfast with banana overnight oats

  • You swap a turkey wrap for lunch with turkey breast and veggies

  • You make your go-to foods higher in protein, lower in calories, and more filling overall

Knowing the foods that help your muscles and metabolism without being high in calories goes a long way.

I call these High Performance Foods. Eat more of these foods more often, and you can maintain your energy and a body you like, while still having special meals out. You don’t even have to track everything.

HIGH PERFORMANCE PROTEIN

Here is a list of 30 proteins arranged from highest protein to least protein. Per 100 calories you can see how many grams of protein each yields. Click the list to expand or hide.

Protein: Grams Per 100 Calories

  1. Chicken Breast: 22 grams of protein per 100 calories

  2. Tuna: 22 grams

  3. Egg Whites: 22 grams

  4. Turkey Breast: 20 grams

  5. Shrimp: 20 grams

  6. Cod: 20 grams

  7. Whey Protein: 20 grams

  8. Lean Beef: 18 grams

  9. Pork Loin: 17 grams

  10. Non-Fat Greek Yogurt: 15 grams

  11. Cottage Cheese: 14 grams

  12. Low-Fat Cottage Cheese: 12 grams

  13. Greek Yogurt: 10 grams

  14. Tofu: 10 grams

  15. Tempeh: 9 grams

  16. Edamame: 8 grams

  17. Lentils: 8 grams

  18. Chickpeas: 7 grams

  19. Black Beans: 7 grams

  20. Soy Milk: 6 grams

  21. Eggs: 6 grams

  22. Mozzarella Cheese: 6 grams

  23. Cheddar Cheese: 6 grams

  24. Peas: 6 grams

  25. Milk: 5 grams

  26. Almonds: 4 grams

  27. Peanut Butter: 4 grams

  28. Quinoa: 4 grams

  29. Whole Wheat Bread: 4 grams

  30. Sunflower Seeds: 3 grams

HIGH PERFORMANCE VEGGIES

Here is a list of 30 Vegetables arranged from least energy-dense to most energy-dense, with their respective calorie content for a 300-gram serving:

Veggies: Calories Per 300 Grams

  1. Cucumber: 45 calories

  2. Lettuce: 45 calories

  3. Celery: 45 calories

  4. Radishes: 48 calories

  5. Zucchini: 51 calories

  6. Tomatoes: 54 calories

  7. Asparagus: 60 calories

  8. Mushrooms: 66 calories

  9. Bell Peppers: 69 calories

  10. Pumpkin: 69 calories

  11. Spinach: 69 calories

  12. Eggplant: 75 calories

  13. Cabbage: 75 calories

  14. Cauliflower: 75 calories

  15. Green Beans: 93 calories

  16. Fennel: 93 calories

  17. Broccoli: 93 calories

  18. Carrots: 123 calories

  19. Brussels Sprouts: 126 calories

  20. Beets: 129 calories

  21. Onions: 132 calories

  22. Kale: 147 calories

  23. Leeks: 180 calories

  24. Artichokes: 192 calories

  25. Potatoes: 231 calories

  26. Peas: 252 calories

  27. Sweet Potatoes: 258 calories

  28. Butternut Squash: 294 calories

  29. Corn: 297 calories

  30. Parsnips: 300 calories

HIGH PERFORMANCE FRUITS

Here is a list of 20 fruits arranged from least energy-dense to most energy-dense, with their respective calorie content for a 200-gram serving:

Fruits: Calories Per 200 Grams

  1. Watermelon: 60 calories

  2. Strawberries: 64 calories

  3. Cantaloupe: 68 calories

  4. Peach: 78 calories

  5. Papaya: 86 calories

  6. Plums: 92 calories

  7. Oranges: 94 calories

  8. Pineapple: 100 calories

  9. Raspberries: 104 calories

  10. Apples: 104 calories

  11. Blueberries: 114 calories

  12. Pears: 114 calories

  13. Mango: 120 calories

  14. Kiwi: 122 calories

  15. Cherries: 126 calories

  16. Grapes: 138 calories

  17. Figs: 148 calories

  18. Pomegranate: 166 calories

  19. Bananas: 178 calories

  20. Avocado: 320 calories

HIGH PERFORMANCE STARCHES

Here is a list of 15 starches, ordered from least energy-dense to most energy-dense, based on a consistent serving size of 200 grams:

Starches: Calories Per 200 Grams

  1. Zucchini noodles: 40 calories

  2. Spaghetti squash: 62 calories

  3. Acorn squash: 80 calories

  4. Butternut squash: 90 calories

  5. Oatmeal: 142 calories

  6. White potato: 154 calories

  7. Sweet potato: 172 calories

  8. Brown rice: 222 calories

  9. Couscous: 224 calories

  10. Quinoa: 240 calories

  11. Whole wheat pasta: 248 calories

  12. White rice: 260 calories

  13. Regular pasta: 262 calories

  14. Whole wheat bread: 494 calories

  15. White bread: 532 calories

Now, what are you supposed to do with these lists? Pick your favorites or the top 6 from each list and then you have yourself a high performance grocery list. Buy these every week to make your routine foods healthier and over time you will see the difference in your body and in the way you feel. Knowledge is power!

Check out my personal high performance grocery list here.