| Item | Calories | Fat | Protein |
| Gotein (whey Protein) | 100-110 | 2.5g | 16-17g |
| Beef (Top Sirloin 30z) | 158 | 5.3g | 25.8g |
| Chicken Breast (roasted 140g) | 231 | 5.0g | 43.4g |
| Salmon (half Fillet 178g) | 367 | 22.0g | 39.3g |
| Pork (pork Chops lean 3oz) | 167 | 7.8g | 22.6g |
| Yogurt (Yoplait light and fit) | 100 | 0.0g | 5.0g |
| Soy (Soy Beans ½ cup) | 190 | 9.0g | 17g |
| Milk (reduced fat 2% - 1cup) | 122 | 4.8g | 8.1g |
| Cheese (cheddar – 1oz) | 113 | 9.3g | 7.0g |
| Egg (1 whole egg/ scrambled) | 102 | 7.4g | 6.8g |
http://www.livestrong.com/article/261335-list-of-complete-protein-foods/
http://caloriecount.about.com/calories-beef-top-sirloin-i13292n-i13292
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