Fruits and Veggies! Here is the Fruits and Veggies chart that is crucial to achieving your fitness goals. Print this out and attach it to the rest of your charts. As you may know top muscle building fruits and vegetables contain the proper fiber and nutrients that is vital in processing the protein you intake into your body in order to build and repair your muscles. Your nutrition bible is almost complete. Enjoy!
FRUITS, JUICES and VEGETABLES
| Fruits | Calories | Protein | Carbs | Fat |
| | | | | |
| 1 large apple | 110 | 0 | 30 | 0 |
| 1 avocado | 289 | 3 | 15 | 27 |
| 1 medium banana | 105 | 1 | 27 | 0 |
| 1 cup blueberries | 83 | 1 | 21 | 0 |
| 1 medium cantaloupe | 188 | 5 | 45 | 1 |
| ? large grapefruit | 53 | 1 | 13 | 0 |
| 1 medium nectarine | 60 | 1 | 14 | 0 |
| 1 large orange | 86 | 2 | 22 | 0 |
| 1 medium peach | 38 | 1 | 9 | 0 |
| 1 medium pear | 96 | 1 | 26 | 0 |
| 1 cup sliced pineapple | 79 | 1 | 20 | 0 |
| 1 cup raspberries | 64 | 1 | 15 | 1 |
| 1 cup strawberries, whole | 46 | 1 | 11 | 0 |
| | | | | |
| Juices | | | | |
| | | | | |
| 8 oz apple juice (unsweetened) | 117 | 0 | 29 | 0 |
| 8 oz grapefruit juice | 96 | 1 | 23 | 0 |
| 8 oz orange juice | 110 | 2 | 25 | 1 |
| 8 oz tomato juice | 41 | 2 | 10 | 0 |
| | | | | |
| Vegetables | | | | |
| | | | | |
| 20 asparagus spears | 60 | 6 | 12 | 0 |
| 1 can green beans | 52 | 3 | 12 | 0 |
| 1 cup chopped broccoli | 31 | 3 | 6 | 0 |
| 1 cup Brussels sprouts | 38 | 3 | 8 | 0 |
| 1 medium carrot | 25 | 1 | 6 | 0 |
| 1 cup chopped cauliflower | 28 | 1 | 3 | 0 |
| 1 medium celery stalk | 6 | 0 | 1 | 0 |
| 1 cup canned corn | 133 | 4 | 30 | 2 |
| 1 cup eggplant | 20 | 1 | 5 | 0 |
| 1 medium onion | 46 | 1 | 11 | 0 |
| 1 cup peas | 118 | 8 | 21 | 1 |
| 1 baked potato, medium | 161 | 4 | 37 | 0 |
| 2 cups salad (greens) | 44 | 3 | 8 | 0 |
| 1 medium sweet potato | 103 | 2 | 24 | 0 |
| 1 medium tomato | 22 | 1 | 5 | 0 |
| ? cup tomato sauce (marinara) | 92 | 2 | 14 | 3 |
| 1 cup sliced boiled zucchini | 29 | 1 | 7 | 0 |
Fruits and Veggies! Here is the Fruits and Veggies chart that is crucial to achieving your fitness goals. Print this out and attach it to the rest of your charts. As you may know top muscle building fruits and vegetables contain the proper fiber and nutrients that is vital in processing the protein you intake into your body in order to build and repair your muscles. Your nutrition bible is almost complete. Enjoy!
FRUITS, JUICES and VEGETABLES