ReBal Food List
Eating well doesn’t need to be complicated.
This list is here to help you make balanced food choices that support your training and achieve your goals.
Each item below shows an approximate calorie value per 50g (raw), along with key nutrition notes to guide your choices.
| Food Item | Group | Dietary Info | Calories (per 50g RAW) |
| Chicken breast | Protein | Lean, high-protein | 55 |
| Turkey breast | Protein | Lean, high-protein | 58 |
| Lean beef (5% fat) | Protein | Red meat | 83 |
| Pork loin | Protein | Lean cut | 80 |
| Salmon | Protein | Oily fish | 100 |
| Tuna (fresh) | Protein | Fish | 60 |
| Egg (whole) | Protein | High satiety | 71 |
| Egg white | Protein | Low-fat | 26 |
| Whey protein powder | Protein | Supplement | 88 |
| Greek yogurt (0%) | Protein | Low-fat dairy | 29 |
| Greek yogurt (2%) | Protein | Medium fat | 38 |
| Cottage cheese (low fat) | Protein | Dairy, low-fat | 43 |
| Tofu (firm) | Protein | Plant-based | 70 |
| Tempeh | Protein | Plant-based | 95 |
| Lentils (raw) | Protein | Plant-based | 170 |
| Chickpeas (raw) | Protein | Plant-based | 164 |
| Black beans (raw) | Protein | Plant-based | 160 |
| Kidney beans (raw) | Protein | Plant-based | 160 |
| Quark (low fat) | Protein | Dairy | 34 |
| Skimmed milk | Protein | Dairy, low-calorie | 18 |
| Semi-skimmed milk | Protein | Dairy | 25 |
| Pea protein isolate | Protein | Supplement | 90 |
| Seitan | Protein | Plant-based, wheat | 58 |
| Edamame (raw) | Protein | Plant-based | 63 |
| Sardines | Protein | Oily fish | 110 |
| Haddock | Protein | White fish | 44 |
| Mackerel | Protein | Oily fish | 115 |
| Venison | Protein | Lean red meat | 70 |
| Duck (skinless) | Protein | Poultry | 90 |
| Protein bar (average) | Protein | Supplement | 90 |
| White rice | Carbohydrate | Gluten-free | 180 |
| Brown rice | Carbohydrate | Whole grain | 175 |
| Rolled oats | Carbohydrate | Whole grain | 190 |
| Whole wheat pasta | Carbohydrate | High fibre | 170 |
| White pasta | Carbohydrate | Refined carb | 180 |
| Quinoa | Carbohydrate | Gluten-free | 175 |
| Couscous | Carbohydrate | Quick cook | 185 |
| Sweet potato | Carbohydrate | Root veg | 86 |
| White potato | Carbohydrate | Root veg | 77 |
| Corn kernels | Carbohydrate | Starch veg | 85 |
| Green peas | Carbohydrate | Fibre-rich | 40 |
| Banana | Carbohydrate | Fruit | 45 |
| Apple | Carbohydrate | Fruit | 26 |
| Orange | Carbohydrate | Fruit | 25 |
| Dates (raw) | Carbohydrate | High sugar | 140 |
| Honey | Carbohydrate | Liquid sweetener | 150 |
| Sourdough bread | Carbohydrate | Fermented grain | 135 |
| Wholemeal bread | Carbohydrate | Fibre-rich | 130 |
| Rice cakes | Carbohydrate | Low satiety | 190 |
| Popcorn (unpopped) | Carbohydrate | Fibre snack | 180 |
| Muesli (unsweetened) | Carbohydrate | Breakfast | 180 |
| Granola (standard) | Carbohydrate | Calorie dense | 215 |
| Carrots | Carbohydrate | Root veg | 21 |
| Beetroot | Carbohydrate | Root veg | 22 |
| Parsnip | Carbohydrate | Root veg | 34 |
| Butternut squash | Carbohydrate | High fibre | 22 |
| Pineapple | Carbohydrate | Fruit | 25 |
| Mango | Carbohydrate | Fruit | 33 |
| Grapes | Carbohydrate | Fruit | 35 |
| Raisins | Carbohydrate | Dried fruit | 150 |
| Olive oil | Fat | Monounsaturated | 443 |
| Butter | Fat | Saturated | 370 |
| Coconut oil | Fat | Saturated | 445 |
| Avocado | Fat | Plant-based | 80 |
| Almonds | Fat | Nuts | 290 |
| Peanuts | Fat | Nuts | 285 |
| Walnuts | Fat | Nuts | 327 |
| Cashews | Fat | Nuts | 275 |
| Hazelnuts | Fat | Nuts | 315 |
| Brazil nuts | Fat | Nuts | 335 |
| Pecans | Fat | Nuts | 340 |
| Macadamia nuts | Fat | Nuts | 360 |
| Tahini | Fat | Seed butter | 295 |
| Peanut butter | Fat | Nut butter | 295 |
| Sunflower seeds | Fat | Seeds | 295 |
| Pumpkin seeds | Fat | Seeds | 285 |
| Chia seeds | Fat | Omega-3 source | 245 |
| Flaxseeds | Fat | Omega-3 source | 265 |
| Sesame seeds | Fat | Seeds | 290 |
| Hemp seeds | Fat | Seeds | 275 |
| Cheddar cheese | Fat | Dairy | 200 |
| Brie | Fat | Dairy | 180 |
| Goat cheese | Fat | Dairy | 190 |
| Cream cheese | Fat | Dairy | 170 |
| Mayonnaise | Fat | Spread/condiment | 350 |
| Lard | Fat | Animal fat | 450 |
| Duck fat | Fat | Animal fat | 445 |
| Ghee | Fat | Clarified butter | 445 |
| Coconut milk (thick) | Fat | Cooking base | 100 |
| Dark chocolate (85%) | Fat | Treat | 275 |
| Broccoli | Fibre / Veg | High-fibre cruciferous | 17 |
| Spinach | Fibre / Veg | Leafy green | 12 |
| Kale | Fibre / Veg | Leafy green | 21 |
| Brussels sprouts | Fibre / Veg | Cruciferous | 22 |
| Carrots | Fibre / Veg | Root vegetable | 21 |
| Cauliflower | Fibre / Veg | Cruciferous | 13 |
| Green beans | Fibre / Veg | Pod vegetable | 17 |
| Zucchini | Fibre / Veg | Soft vegetable (courgette) | 9 |
| Cucumber | Fibre / Veg | Hydrating vegetable | 8 |
| Tomatoes | Fibre / Veg | Nightshade vegetable | 9 |
| Red pepper | Fibre / Veg | Vitamin C-rich | 15 |
| White mushrooms | Fibre / Veg | Low-calorie fungi | 11 |
| Celery | Fibre / Veg | High-water vegetable | 7 |
| Onion | Fibre / Veg | Aromatic vegetable | 20 |
| Garlic | Fibre / Veg | Aromatic vegetable | 66 |
| Leek | Fibre / Veg | Aromatic vegetable | 30 |
| Romaine lettuce | Fibre / Veg | Leafy green | 8 |
| Eggplant (aubergine) | Fibre / Veg | Nightshade vegetable | 12 |
| Asparagus | Fibre / Veg | Diuretic vegetable | 10 |
| Beetroot | Fibre / Veg | Root vegetable | 22 |
| Cabbage (green) | Fibre / Veg | Cruciferous | 12 |
| Swiss chard | Fibre / Veg | Leafy green | 10 |
| Pak choi | Fibre / Veg | Asian green | 8 |
| Rocket (arugula) | Fibre / Veg | Bitter leafy green | 9 |
| Turnip | Fibre / Veg | Root vegetable | 15 |
| Radish | Fibre / Veg | Peppery root vegetable | 9 |
| Spring onion | Fibre / Veg | Aromatic vegetable | 15 |
| Watercress | Fibre / Veg | Nutrient-dense leafy green | 7 |
| Fennel | Fibre / Veg | Aromatic vegetable | 13 |
Remember — balance isn’t about restriction, it’s about awareness.
Use this list as a guide, not a rulebook.