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BURN THE FAT FOODS 2.0

Lean Proteins

Food Item Quantity Weight (g) Calories Protein Carbs Fat Fiber

Chicken breast, light meat, skinless4 oz uncooked11319635.105.10.0Chicken breast, canned4 oz 1131001802.00.0Chicken breast, ground, lean4 oz uncooked1131002400.50.0Beef, ground, 90% lean4 oz uncooked11319922.7011.30.0Beef, ground 95% lean4 oz uncooked11315524.306.00.0Beef round, top, lean4 oz uncooked11321435.906.70.0Beef, round tip, lean4 oz uncooked11321332.608.30.0Beef, round, eye of, lean4 oz uncooked11319832.906.50.0Beef, flank steak, lean4 oz uncooked11325630014.20.0Beef, sirloin, top, lean4 oz uncooked11322934.409.10.0Beef, tenderloin (filet)4 oz uncooked11325232012.70.0Buffalo (bison) steak, top round4 oz uncooked11319532.006.80.0Clams, raw1/2 cup (4 oz)1138414.52.91.10.0Crab, fresh, raw (Dungeness, U.S. King or Stone)4 oz uncooked1139520.800.70.0Crawfish4 oz raw meat only1138718.101.10.0Egg whites, liquid1 cup (8.6 oz)2441202610.00.0Egg whites, large6198102211.80.00.0Egg, whole, large150756.30.65.00.0Elk (game meat)4 oz roasted11316634.202.20.0Fish, Bass, Striped4 oz uncooked11311020.102.70.0Fish, Catfish4 oz uncooked11310818.603.30.0Fish, Cod, Pacific 4 oz uncooked1139320.200.80.0Fish, Flounder (flatfish)4 oz uncooked11310421.401.40.0Fish, Halibut, Pacific4 oz uncooked11312423.602.60.0Fish, Mackerel, Atlantic4 oz uncooked11323021015.80.0Fish, Mackerel, Pacific (Jack)4 oz uncooked11317922.809.00.0Fish, Mackerel, canned in olive oil1 can (3.9 oz)11029024022.00.0Fish, Pollack4 oz uncooked11310422.101.10.0Fish, Tuna, canned in water, chunk light4 oz1131202601.00.0Fish, Tuna, canned in water, albacore4 oz1131402602.00.0Fish, Tuna, Yellowfin (tuna steak)4 oz uncooked11312326.501.10.0Fish, Rainbow trout4 oz uncooked11313523.203.90.0Fish, Salmon (wild)4 oz uncooked11320628.809.20.0Fish, Tilapia4 oz uncooked1131102302.00.0Lamb, loin4 oz roasted11321732.108.80.0Lobster4 oz uncooked11310221.30.61.00.0Mahi-Mahi, U.S. 4 oz uncooked113972100.80.0Mussels4 oz raw1139813.54.22.50.0Pork tenderloin4 oz uncooked11313623.803.90.0Prawns4 oz raw11311922.711.90.0Ostrich steak4 oz uncooked1131352803.50.0Oysters, Pacific4 oz raw1139210.75.62.60.0Protein powder, casein (a milk protein)1 scoop 311102330.51.0Protein powder, hemp (vegetarian)1 scoop 311102330.51.0Protein powder, soy (vegetarian)1 scoop 311202521.50.0Protein powder, whey (a milk protein)1 scoop 24901822.00.0Scallops4 oz raw113100192.70.90.0Sardines (herring), canned in water1 can (3.2 oz)911501908.00.0Sardines (herring), canned in olive oil1 can (3.2 oz)9119122.7010.50.0Salmon, wild Alaskan4 oz uncooked11320628.809.20.0Salmon burgers1 burger (3.2 oz)91801810.11.0Salmon, canned, pink4 oz11390050.00.0Shrimp4 oz1131202312.00.0Squid4 oz raw11310417.73.51.60.0Tempeh (vegetarian protein)1/2 cup (2.9 oz)8216015.47.89.03.3Tofu, firm, raw (vegetarian protein)2.9 oz ra11711712.83.57.10.0Turkey Breast, skinless4 oz uncooked11317833.903.70.0Turkey, ground 99% lean4 oz uncooked1131202801.00.0Venison steak4 oz uncooked1131733502.30.0

Starchy Vegetables, Grains, Beans & Legumes (natural Complex Carbs)

Food Item Quantity Weight (g) Calories Protein Carbs Fat Fiber

Beans, Adzuki, canned1/2 cup (4.1 oz) 1161478.728.50.18.4Beans, Black, canned1/2 cup (4.6 oz)1301007200.58Beans, Kidney, canned1/2 cup (4.5 oz)1271107200.58Beans, Garbanzo (chickpeas), canned1/2 cup (4.6 oz)1301207191.55Beans, Navy, canned1/2 cup (4.6 oz)1301107200.57Beans, Pinto, canned1/2 cup (4.2 oz)11910061806Black eye peas, canned or frozen1/2 cup (4.6 oz)1309061614Cassava (Yuca root)1/2 cup (3.5 oz)991651.439.20.31.8Chickpeas (Garbanzos), canned1/2 cup (4.6 oz)1301207191.55Corn, canned1/2 cup (5.4 oz)1537021813Lentils1/2 cup cooked (3.5 oz)9911592007.8Lima beans, canned1/2 cup (4.5 oz)12712072318Oatmeal, steel-cut (no sugar added)1/4 cup dry (1.4 oz)401505272.54Oatmeal, old-fashioned (no sugar added)1/2 cup dry (1.4 oz)4015052734Plantains1/2 med (3.9 oz)11018002205Potato, white1 lg uncooked (7 oz)1981604.236.30.23.2Potato, sweet1 med uncooked (6 oz)1701362.131.60.43.9Pumpkin, canned1 can (15 oz)4251743.635014Rice, brown, long grain, dry1/2 cup dry (3.3 oz)9432086434Rice, brown, long grain, cooked1 cup cooked (6.8 oz)96216544.81.83.6Rice, brown, basmati, dry1/2 cup dry (3.3 oz)9432086434Rice, brown, basmati, cooked1 cup (8.6 oz)6.9216544.81.83.6Rice, wild, dry1/4 cup (2.8 oz)791606340.53Rice, wild, cooked1 cup (5.8 oz)1641666.5350.61.5Squash, raw, winter, (acorn, butternut)1 cup cubed (4.9 oz)138561.114.60.12.1Yam1 med uncooked (5 oz)1411802.239.60.25.8

Dairy Products (Lean Protein & Natural Simple Carbs)

Food Item Quantity Weight (g) Calories Protein Carbs Fat Fiber

Milk, skim1 cup (8 fl oz)-9081200Milk, 1% low fat1 cup (8 fl oz)-10081120Milk, 2% low fat1 cup (8 fl oz)-1218.111.74.70Cheese, American, non fat2 slices (2 oz)566010400Cheese, cheddar, non fat, shredded1/2 cup (2 oz)569016400Cheese, cheddar, low fat, block2 inch cube (2 oz)561201812.50Cheese, feta low fat2 oz5612012080Cheese, feta non fat2 oz566012400Cheese, mozzarella, non fat, shredded1/2 cup (2 oz)568018200Cheese, mozzarella, shredded low fat (part skim)1/2 cup (2 oz)5616016290Cheese, Parmesan, non fat2 tbsp (0.4 oz)11253.33.300Cheese, Swiss, low fat2 slices (2 oz)5610015.91.92.90Cheese, Swiss, non fat slices2 slices (2 oz)568113.55.400Cream cheese, non fat2 tbsp (1.2 oz)33304200Cottage cheese, nonfat1/2 cup (4 oz)11310016.27.500Cottage cheese, 2% low fat1/2 cup (4 oz)11310215.54.12.20Cottage cheese, 1% low fat1/2 cup (4 oz)11310017.551.30Sour cream low fat2 tbsp (1.1 oz)31311320Sour cream, non fat2 tbsp (1.1 oz)31252400Yogurt, plain, nonfat1 yogurt (8 oz) 226110101800Yogurt, plain, 1% low fat1 yogurt (8 oz) 22614311.9163.50Yogurt, fruit, low fat1 yogurt (8 oz) 22624094720Yogurt, fruit, non fat1 yogurt (8 oz) 226200163200

Bread, Cereal, Pasta and Grains (Lightly Processed Complex Carbs)

Food Item Quantity Weight (g) Calories Protein Carbs Fat Fiber

Amaranth, whole grain1/4 cup (1.7 oz)4918073137Bagel, multi-grain1 bagel (3.7 oz)10427011471.55Bagel, plain, whole wheat 1 bagel (3.7 oz)104270125521Bagel, plain, whole wheat high fiber1 bagel (3.3 oz)9422011471.56Barley, flaked1/3 cup dry (1.3 oz)3711042815Barley, cracked1/3 cup (1.6 oz)4614053316Bread, whole wheat1 slice (1 oz)

1005201.52Bread, whole wheat, bakery light (reduced calorie)1 slice

402.58.50.252.5Bread, whole wheat, light (reduced calorie)1 slice (.75 oz)

60581.53Bread, multi-grain1 slice (1 oz)

905190.54Bread, multi-grain, light (reduced calorie)1 slice (.75 oz)

60591.53Bread, rye1 slice (1 oz)

8022151.51Bread, rye, light (reduced calorie)1 slice (.75 oz)

60591.53Bread, sprouted grain (ezekiel)1 slice (1.2 oz)

804150.53Bulgur (whole grain), dry1/2 cup (2.5 oz)

2398.653.10.912.8Bulgur (hot cereal)1/4 cup dry (1.6 oz)

1505340.54Cereal, hot, multi-grain (rye, barley, oats, wheat)1/2 cup dry (1/4 oz)

13052915Cereal, hot, multi-grain (oats, rye, barley, triticale, flax)1/2 cup dry (1.4 oz)

14062625Cereal, hot multi-grain (wheat, oats, barley, flax)1/2 cup dry (1.4 oz)

15062826Couscous, whole wheat, uncooked1/4 cup dry (1.5 oz)4321084517Cream of buckwheat (hot cereal)1/4 cup dry (1.8oz)5018024100Cream of rice (hot cereal)1/4 cup dry (1.6 oz)4517033800Cream of rye (hot cereal)1/3 cup dry (1.3 oz)3611052515Cream of wheat (hot cereal)1/3 cup dry (1.4 oz)411203.724.70.73.7English muffin, whole wheat1 muffin (2 oz)5712052313Fiber One (boxed cold cereal)1 cup (2.1 oz)60120448226Granola, low fat (no sugar added)1/2 cup (1.7 oz)491864392.53Granola, honey sweetened (no sugar added)1/2 cup (1.9 oz)55250631124Grits, corn (hot cereal)1/4 cup dry (1.3 oz)371303290.52Kamut (whole grain), dry1/4 cup (1.6 oz)4517063519Millet (whole grain), dry1/4 cup (1.6 oz)4516053024Muesli hot or cold cereal, (oats, grains, fruit, nuts)1/4 cup dry (1.1 oz)3111042134Muesli, Swiss, unsweetened (oats, grains, fruit, nuts)1/2 cup dry)5721064134Oat bran (hot cereal)1/2 cup dry (1.4 oz)4012062336Pancake Mix, whole wheat & flax3 tbsp4014072712Pasta, spelt, whole grain, uncooked3/4 cup dry (2 oz)5621094212Pasta, spaghetti, whole wheat, uncooked3/4 cup dry (2 oz)562109401.55Pasta, quinoa, uncooked3/4 cup dry (2 oz)56210104217Pasta, spinach, uncooked3/4 cup dry (2 oz)5620074112Pasta, sprouted multi-grain, uncooked3/4 cup dry (2 oz)5621093927Pita, whole wheat1 large pita (2.1 oz)601406271.55Pita, whole wheat, mini-size (pita pockets)1 pita pocket (1 oz)287031412Quinoa (whole grain), flakes1/3 cup dry (1.2 oz)3410532312.2Rice cakes, brown rice, plain1 cake (.07 oz)0.87011600Rice, brown, boil-in-bag (pre-cooked)1 bag (3.5 oz)993479.376.42.34.6Rice, brown, instant (pre-cooked)1/4 cup dry (1.7 oz)4817043612Shredded Wheat, spoon size (boxed cold cereal)1 cup4917064016Tortilla, corn2 pcs (1.7 oz)4812032140Tortilla, corn, sprouted2 pcs (1.7 oz)4812032322Tortilla, multi-grain, low fat1 large (1.4 oz)4010071318Tortilla, whole wheat1 large (1.6 oz)4711041602Tortilla, whole grain, sprouted (Ezekiel)1 large (2 oz)571506243.55Tortilla, spelt1 large (2 oz)5715052803