အစားအေသာက္ အာဟာရတန္ဖိုးမ်ား

Protein Foods(အသားမ်ား)

Food Serving Calories

Ground Beef, Cooked, 70% Lean  4 oz  305

Bacon, Thick Cut  2 slices  122

Chicken Wing, with Skin  4 wings  394

Chicken Leg with Skin   1 leg  337

Pork Chop  2 chops, 8 oz  436

Eggs, Large  2 eggs  156

Steak, Ribeye  10 oz  544

Salmon  4 oz  233

Beef Brisket  4 oz  246

Pork Sausage  4 oz  384

Fruits and Veggies

Food Serving Calories

Banana  1 large  121

Grapes  20  70

Avocado, sliced  1 cup  234

Pineapple  1 cup  83

Orange  1 large  86

Pear  1 large  133

Sweet Potato  1 large  159

Potato  7 oz  142

Nuts and Legumes

Food Serving Calories

Peanut Butter  2 tbsp  188

Peanuts  2 oz  321

Almonds  2 oz  328

Pistachios  2 oz  316

Peas  1 cup  125

Black Beans  1 cup  220

Dairy(အေစ့အဆန္မ်ား)

Food Serving Calories

Whole Milk  1 cup  146

Butter  2 pats  72

Heavy Whipping Cream  2 oz  205

Cream Cheese  1 oz  99

Cheddar Cheese  2 oz  228

String Cheese  1 piece  80

Cottage Cheese  1 cup  216

Carbs and Grains

Food Serving Calories

Brown Rice, cooked  1 cup  216

Quinoa, cooked  1 cup  222

White Rice, cooked  1 cup  242

Pasta, cooked  1 cup  182

Wheat Bread  1 slice  78

Oils and Misc

Food Serving Calories

Olive Oil  1 tbsp  120

Coconut Oil  1 tbsp  117

Frozen Pizza  1 pie  1,267

McDouble  1 burger  400

Beef and Bean Burrito, frozen  1 burrito  290

Power Weight Gain Shake for Skinny Guys

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