Food List!
All natural Almond butter
1/2 TB, 51 cals, 1.2 pro, 1.7 carbs, 4.8 fat
1 TB, 100 cals, 2.4 pro, 3.4 carbs, 9.5 fat
All natural Peanut butter
1/2 TB, 53 cals, 2 pro, 2 carbs, 4 fat
1 TB, 105 cals, 4 pro, 4 carbs, 8 fat
Almonds
1/2 oz, raw, 85 cals, 3 pro, 3 carbs, 7 fat
1 oz, raw, 172 cals, 6 pro, 6 carbs, 14 fat
Apple, 1 medium, 80 cals, 21 carbs, 1 fat
Asparagus, 16 spears, 56 cals, 6 pro, 10 carbs, 1 fat
Avocado, 1/2 cup, 185 cals, 2.5 pro, 8.5 carbs, 17.5 fat
Banana, 1 medium, 158 cals, 2 pro, 40 carbs
Barley, ½ cup cooked, 97 cals, 2 pro, 22 carbs, .3 fat
Broccoli, 1/2 cup, cooked, 22 cals, 2 pro, 4 carbs, .3 fat
Brown rice, 1/2 cup, cooked, 116 cals, 2.4 pro, 24 carbs, .6 fat
Brussels sprouts, 1 cup, cooked, 65 cals, 6 pro, 13 carbs, .6 fat
Butternut squash, 1 cup, 64 cals, 1.5 pro, 16 carbs, .2 fat
Carrots, 1 cup, 50 cals, 1 pro, 11 carbs
Cauliflower, 1 cup, 25 cals, 2 pro, 6 carbs
Chicken breast, fat removed, cooked
3oz, 123 calories, 21 pro, 2.3 fat
4oz, 164 calories, 28 pro, 3 fat
5oz, 205 cals, 35 pro, 3.8 fat
Chick peas, boiled, 1/2 cup, 134 cals, 7.3 pro, 23 carbs, 2.1 fat
Cod, cooked
3oz, 90 cals, 20 pro, .8 fat
4oz, 119 cals, 26 pro, 1 fat
5 oz, 150 cals, 33 pro, 1.3 fat
Cottage cheese, 1%, ½ cup – 80 cals, 13 pro, 6 carbs, 1 fat
Couscous, 1/2 cup, cooked, 100 cals, 3.4 pro, 21 carbs, .1 fat
Cucumbers, 1/2 cup, 20 cals, 2 pro, 4 carbs
Egg whites, large, cooked
4 - 68 cals, 18 pro
5 - 85 cals, 23 pro
6 -102 cals, 27 pro
7 -119 cals, 31 pro
8 -136 cals, 35 pro
Egg, 1 large, whole, cooked, 75 cals, 6.3 pro, .6 carbs, 5 fat
Eggplant, 1 cup, 28 cals, 1 pro, 7 carbs, .2 fat
Eziekial bread, 1 slice, 80 cals, 4 pro, 15 carbs, .5 fat
Flank Steak, fat removed, cooked
3oz, 207 cals, 22 pro, 13 fat
4oz, 276 cals, 29 pro, 17 fat
Flaxseeds, milled, 2 TB, 60 cals, 3 pro, 4 carbs, 5 fat
Fish oil, 1 TB, 126 cals, 14 fat
Flax oil, 1 TB, 126 cals, 14 fat
Green beans, 1 cup, 44 cals, 2 pro, 10 carbs
Ground beef, 93% lean, cooked, 4oz, 170 cals, 23 pro, 8 fat
Ground turkey, 99% lean, cooked, 4oz, 120 cals, 26 pro, 1.5 fat
Haddock, cooked
3oz, 95 cals, 21 pro, .8 fat
4oz, 127 cals, 28 pro, 1.1 fat
5oz, 159 cals, 34 pro, 1.4 fat
Kidney beans, 1/2 cup, boiled, 112 cals, 7.6 pro, 20 carbs, .4 fat
Lentils, 1/2 cup, cooked, 115 cals, 9 pro, 20 carbs, .4 fat
Lentil pilaf, 1/2 cup, cooked, 90 cals, 5.5 pro, 18 carbs, .3 fat
Oatbran, 1/2 cup, cooked, 150 cals, 7 pro, 25 carbs, 3 fat
Oatmeal, old fashioned, 1/2 cup, cooked, 150 cals, 5 pro, 27 carbs, 3
fat
Olive oil, extra virgin, 1 TB, 126 cals, 14 fat
Orange, 65 cals, 1 pro, 16 carbs
Pineapple, 1/2 cup, 70 cals, 17 carbs
Pork loin, center cut, 4oz, cooked, 130 cals, 23 pro, 4.5 fat
Protein powder (Metabolic Drive) 110 cals, 20 pro, 3 carbs, 2 fat
Pumpkin, 1 cup, canned, 80 cals, 4 pro, 18 carbs, 1 fat
Milk, skim, 8oz, 80 cals, 8 pro, 13 carbs, 0 fat
Mixed berries, 1/2 cup, 35 cals, .5 pro, 9 carbs, 0 fat
Romaine lettuce, 3 cups, 30 cals, 2 pro, 5 carbs
Salmon, cooked
3oz, 178 cals, 19 pro, 11 fat
4oz, 237 cals, 25 pro, 15 fat
Salsa, ½ cup, 40 cals, 10 carbs
Scallops, 3oz, 100 cals, 19 pro, 2.7 carbs, 1 fat
Shredded wheat, 1.25 cups, 170 cals, 6 pro, 40 carbs, 1 fat
Shrimp, cooked
3oz, 84 cals, 18 pro, .9 fat
4oz, 112 cals, 24 pro, 1.2 fat
5oz, 140 cals, 30 pro, 1.5 fat
Spinach, 1 cup, cooked, 42 cals, 5 pro, 7 carbs
Steel Cut Oats, ¼ cup dry, 160 cals, 6 pro, 27 carbs, 3 fat
String beans, 1 cup, 44 cals, 2.5 pro, 10 carbs, .5 fat
Sugar snap peas, 1/2 cup, 30 cals, 2 pro, 8 carbs
Summer squash, 1 cup, 35 cals, 2 pro, 8 carbs, 1 fat
Sweet potato, 4oz, cooked, 110 cals, 2 pro, 25 carbs
Swordfish, cooked
3oz, 103 cals, 22 pro, 4.4 fat
4oz, 137 cal, 29 pro, 5.8 fat
Tomatoes, ½ cup, 25 cals, 1 pro, 4 carbs
Top round, fat removed, 3oz, cooked, 170 cals, 31 pro, 4.3 fat
Tortillas, Joseph’s low carb, 70 cals, 7 pro, 11 carbs, 1.5 fat
Tuna
1 can, 150 cals, 32.5 pro, 1.2 fat
4oz, 112 cals, 24 pro, .6 fat
Turkey, cooked
3oz, 134 cals, 25 pro, 3 fat
4oz, 178 cals, 34 pro, 4 fat
Udo's 3-6-9 omega capules, 2 caps, 20 cals, 2 fat
Udo's oil, 1 TB, 126 cals, 14 fat
Walnuts
1/2 oz, raw, 90 cals, 2 pro, 2 carbs, 10 fat
1 oz, raw, 180 cals, 4 pro, 4 carbs, 19 fat
Whole grain bagel, 1/2, 140 cals, 5 pro, 28 carbs, .8 fat
Yogurt, 6oz, 180 cals, 8 pro, 32 carbs, 2 fat
Zucchini, 1 cup, 18 cals, 1 pro, 4 carbs
"Free” foods (these items don’t contain many calories, so add them in moderation to any meal!)
Mushrooms
Onions
Peppers
Celery
Balsamic vinegar
Dijon mustard
Lemon juice
Lime juice
Beef and Chicken broth (low sodium)
Cinnamon
Mr. Dash (and other seasonings)