| A | B | C | D | E | F | G | |
|---|---|---|---|---|---|---|---|
1 | DAILY VALUES TO AIM FOR: | Color Key: | |||||
2 | CALORIES: 2000 / DAY | Supplements | Fruits & Veggies | Meals/Snacks | |||
3 | SATURATED FATS: LESS THAN 15g / DAY | Condiments | Eggs & Meats | ||||
4 | CARBS: ~188g / DAY | Dairy | Grains & Breads | ||||
5 | FIBER: 20-35g / DAY | Beans & Nuts | Drinks | ||||
6 | PROTEIN: 150-185g/ DAY | ||||||
7 | FOOD | CALORIES | FAT/SAT. FAT | CARBS | FIBER | PROTEIN | RECIPE LINK |
8 | Elevation Vanilla Whey Protein Powder 1 scop | 170 | 2.5 / 2 | 8 | 1 | 30 | |
9 | Garden Of Life Organic Protein & Greens 1 scoop | 100 | 1 / 0 | 3 | 3 | 20 | |
10 | Pineapple Protein Shake w/ yogurt & coconut water | 380 | 2.5 | 45 | 2 | 44 | |
11 | Coffee w/half and half & 2 cane sugar | 72 | 3.5 / 2 | 9 | 0 | 1 | |
12 | Super Food Juice, Simply Nature 8oz. | 130 | 0 | 31 | 0 | 0 | |
13 | Oatmeal w/apple, 1/2 & 1/2, and butter | 325 | 17.3 / 9.1 | 53 | 8.4 | 6.5 | |
14 | Oatmeal w/canned pumpkin, brn. sug. & almond milk | 278 | 2.35 / .9 | 55.3 | 11.1 | 8.2 | |
15 | Barley 1c. | 193 | .7 / .1 | 44.3 | 6 | 3.5 | |
16 | Protein Wrap, Lovin' Fresh 1 | 120 | 3 / .5 | 17 | 10 | 12 | |
17 | Quinoa, Simply Nature 1/2c. prepared | 160 | 2.5 / 0 | 27 | 3 | 6 | |
18 | Flour Tortilla, Great Value 1 medium | 70 | 2.5 / 1 | 19 | 3 | 5 | |
19 | Graham Crackers, Benton 2 sheets | 130 | 3.5 / 0 | 24 | 1 | 2 | |
20 | Rye Bread, Beefsteak Seedless 2 slices | 130 | 1.5 / 0 | 23 | 1 | 4 | |
21 | Egg 1 large | 70 | 5 / 1.5 | 0 | 0 | 6 | |
22 | Tuna Filets (sweet chili) 1 can | 90 | 1.5 / .5 | 2 | 0 | 18 | |
23 | Chicken, Canned 2oz. | 60 | 1 / 0 | 1 | 0 | 11 | |
24 | Turkey Bacon (Appleton Farms) 1 slice | 30 | 2.5 / .5 | 0 | 0 | 2 | |
25 | Chicken Breast (skinless, boneless) 6oz. | 187 | 2.1 / .6 | 0 | 0 | 39.3 | |
26 | Crab, Canned 1 can | 80 | .5 / 0 | 2 | 0 | 16 | |
27 | Talapia 4oz. | 110 | 2 / .5 | 0 | 0 | 23 | |
28 | Fresh Salmon 3.5oz. | 180 | 10.4 / 3.1 | 0 | 0 | 19.9 | |
29 | Honey Turkey, Prima Della 2oz. (approx 2 slices) | 70 | 1 | 3 | 0 | 11 | |
30 | Shaws Carver Turkey (4 oz.) | 190 | 6 | 4 | 0 | 30 | |
31 | Shaws Ham off the Bone (4 oz.) | 160 | 6 | 6 | 0 | 20 | |
32 | Solid White Tuna, Aldis 1 can (5oz.) | 140 | 3.5 / 1 | 0 | 0 | 27 | |
33 | NY Strip 8oz. | 250 | 6 / 2.2 | 0 | 0 | 49 | |
34 | Ham, Prima Della 2oz. (~ 2 slices) | 60 | 1.5 / .5 | 2 | 0 | 10 | |
35 | Cabbage 1c. | 22 | .1 / 0 | 5.2 | 2.2 | 1 | |
36 | Swiss Chard 1c. | 6.8 | .1 / 0 | 1.3 | 0.6 | 0.6 | |
37 | Red Onion 1c. | 64 | .2 / .1 | 14.9 | 2.7 | 1.8 | |
38 | Broccoli 1c. | 31 | .3 / .1 | 6 | 2.4 | 2.6 | |
39 | Radish 1 medium | 1 | 0 | 0.2 | 0.1 | 0 | |
40 | Carrot 1c. | 52.5 | .3 / 0 | 12.3 | 3.6 | 1.2 | |
41 | Bell Pepper 1c. | 46.2 | .4 / 0 | 9.4 | 3.1 | 1.5 | |
42 | Apple 1 medium | 95 | .3 / .1 | 25 | 4.4 | 0.5 | |
43 | Sweet Potato 1c. | 114 | .1 / 0 | 27 | 4 | 2.1 | |
44 | Navel Orange 1 medium | 45 | .1 / 0 | 11 | 2.3 | 0.9 | |
45 | Grapes 1c. | 104 | .2 / .1 | 27.3 | 1.4 | 1.1 | |
46 | Parsley 1c. | 21.6 | .5 / .1 | 3.8 | 2 | 1.8 | |
47 | Tomato 1 large (3") | 32.8 | .4 /.1 | 7.1 | 2.2 | 1.6 | |
48 | Avocado 1c. | 240 | 22 / 3.2 | 12.8 | 10.1 | 3 | |
49 | Mini Cucumbers 1/2c. | 78 | .1 / 0 | 1.9 | 0.3 | 0.3 | |
50 | Celery 1 large stalk | 10.2 | .1 / 0 | 2.2 | 1 | 0.4 | |
51 | Strawberries 1c. | 48.6 | .5 / 0 | 11.7 | 3 | 1 | |
52 | Blueberries 1c. | 84.4 | .5 / 0 | 21.4 | 3.6 | 1.1 | |
53 | Beets (cooked) 1c. | 77 | .3 / 0 | 17 | 4.9 | 2.8 | |
54 | Spinach 1c. | 6.9 | .1 / 0 | 1.1 | 0.7 | 0.9 | |
55 | Unsweetened Applesauce, Simply Nature 1/2c | 50 | 0 | 14 | 2 | 0 | |
56 | Mixed Greens, Simply Nature Organic 2c. | 25 | 0 | 4 | 2 | 3 | |
57 | Banana 1 medium | 110 | 0 | 28 | 3 | 1 | |
58 | Cherries 1c. | 74 | 0 | 19 | 2.5 | 1.24 | |
59 | Lite Coconut Milk, Signature Select 1/3c. | 45 | 5 / 4 | 0 | 0 | 0 | |
60 | Crushed Pineapple, Aldis 1/2c. | 70 | 0 | 16 | 1 | 1 | |
61 | Cherry Tomatoes 1c. | 25 | 0 | 6 | 2 | 1 | |
62 | Black Olives, Tuscan Garden 11 olives | 30 | 3 / 1 | 0 | 0 | 0 | |
63 | Canned Chickpeas 1/2 c. | 110 | 2 / 0 | 18 | 6 | 6 | |
64 | Almonds 25pcs. | 180 | 17 / 1.5 | 5 | 3 | 6 | |
65 | Siracha Mayo 5tsp. | 70 | 5 / 1 | 7 | <1 | <1 | |
66 | Red Pepper Hummus 2tbs. | 70 | 5 / 1 | 4 | 1 | 2 | |
67 | Miso 1tbs. | 35 | 1 / 0 | 5 | 0 | 2 | |
68 | Tahinni 2tbs. | 180 | 15 / 2 | 8 | 4 | 5 | |
69 | Cane Sugar 2 tsp. | 30 | 0 | 8 | 0 | 0 | |
70 | Olive Oil 1tbs. | 120 | 14 / 2 | 0 | 0 | 0 | |
71 | Mayo 1tbs. | 90 | 10 / 1.5 | 0 | 0 | 0 | |
72 | Ranch Dressing, Tuscan Garden 2tbs. | 130 | 14 / 2 | 1 | 0 | 0 | |
73 | Maple Syrup, Aldis 1tbs. | 52 | 0 | 13 | 0 | 0 | |
74 | Honey, raw 1tbs. | 60 | 0 | 17 | 0 | 0 | |
75 | Dark Chocolate Chunk, Aldi's Belgian 1tbs. | 70 | 5 / 3 | 9 | 2 | 1 | |
76 | Butter, Aldis | 102 | 5 / 7 | 0 | 0 | 0 | |
77 | String Cheese (Happy Farm) 1 stick | 80 | 6 / 3 | 1 | 0 | 6 | |
78 | Almond Milk, Friendly Farms 8oz. | 30 | 2.5 / 0 | 1 | 0 | 1 | |
79 | Whole MIlk 1c. | 150 | 8 / 5 | 12 | 0 | 8 | |
80 | Honey Vanilla Greek Yogurt, Specialty Slect 2/3c. | 200 | 8 / 5 | 25 | 0 | 7 | |
81 | Smoked Gouda, Prima Della .77oz (approx. 1 slice) | 80 | 6 / 4 | <1 | 0 | 5 | |
82 | Ricotta, Happy Farms Whole Milk 1/4c. | 100 | 7 / 4.5 | 2 | 0 | 5 | |
83 | Mozzarella Pearls, Belgioso 1oz. | 70 | 5 / 3.5 | 0 | 0 | 5 | |
84 | Cottage Cheese, Friendly Farms 1/2c. | 100 | 4.5 / 3 | 5 | 0 | 11 | |
85 | Friendly Farms Nonfat Vanilla Greek Yogurt 3/4c. | 130 | 0 | 17 | 0 | 14 | |
86 | High Protein Waffle 1 waffle | 114 | 3 / 1.9 | 7.35 | 2.9 | 13.9 | High Protein Waffles |
87 | Honey Turkey Wrap w/Gouda, veg & siracha mayo | 245 | 9.5 / 5 | 26 | 15 | 24 | Turkey Wrap |
88 | Zucchinni Chickpea Burgers 1 burger | 373 | 15 / 2 | 49 | 9 | 13 | Zucch. Chickpea Burgers |
89 | |||||||
90 | |||||||
91 | |||||||
92 | |||||||
93 | |||||||
94 | |||||||
95 | |||||||
96 | |||||||
97 | |||||||
98 | |||||||
99 | |||||||
100 |