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Best Protein, Carb, and Fat Sources

There is so much talk about protein, carbs, and fat. These are the macronutrients that makeup one’s total calorie intake. But when calculating your macros, no food is ever listed showing which foods go into what category.

1UP Nutrition presents the best protein, carb, and fat sources when it comes to food.




Protein is vital to anyone looking to put on muscle. The following foods are awesome to include into your daily diet if you are lacking or looking to up your “protein game”:

  • Chicken breast
  • Ground Turkey
  • Turkey Breast
  • 100% Whey Protein by 1UpNutrition
  • 100% Organic Vegan Protein by 1UpNutrition
  • Codd
  • Pollock
  • Tuna
  • Whole Egg
  • Egg Whites
  • Egg Beaters
  • Low Fat or NON Fat Cottage Cheese
  • Salmon
  • Sirloin
  • Lean ground Beef 90/10
  • Low Fat String Cheese
  • Tofu
  • Black Beans
  • Garbanzo beans
  • Red Beans
  • Greek Yogurt




Carbs have gotten a bad rap ever since the “low to no carb” culture took over in the early 2000s. The misconception is carbs make you fat. Carbs are important for muscle energy and cognitive function, which are very important to having awesome workouts which leads to getting into great shape. The following are great sources of carbohydrates:


  • Sweet Potato
  • Old Fashioned Raw Oats
  • Quinoa
  • Tri-Carb by 1UpNutrition
  • Brown Rice
  • Mini Whole Wheat Bagel
  • ­ Steel Cut Oats
  • Apple
  • Banana
  • Grapefruit
  • Peach
  • Pear
  • Raspberries or Blueberries
  • Pineapple
  • Asparagus
  • Broccoli
  • Green beans
  • Onions
  • Fresh Spinach


Healthy Fats


“Healthy fats” might seem like an oxymoron for most people. Believe it or not, fats are very important to anyone wanting to live a healthier lifestyle. The right fats will help out with organ health, energy levels, and also curve appetite and hunger which will help out in losing weight and prevent overeating. The following foods are healthy sources of fat that anyone should try to include into their daily eating regiment:

  • Avocado
  • Almonds
  • Olive oil
  • Pecans
  • Sunflower seeds
  • Walnuts
  • Peanut Butter/Almond butter
  • Low Fat Cottage Cheese


When making a meal/eating plan, please hold into account your personal goals. Using these 3 macros (proteins, carbs, and fats), you should be able to come up with a pretty good profile which will also show you your total calorie intake. Serving sizes vary based on the individual and the foods listed are simply a good base or start for anyone looking to devise and develop a meal plan.


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