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FoodAmountCaloriesCarbs (g)Meat

Buffalo Burger (6 oz)00Burger (90% lean - 6 oz)00Catfish (6oz)00Chicken Breast (8 oz)00Chicken Breast (Breaded – 6oz)00Chicken Drumstick 00Chicken Meat(1 lb)00Chicken Parm00Chicken Thigh (Breaded)00Deli Capicolla (1 Slice)00Deli Ham (1 Slice)00Deli Turkey (4 oz)00Gorton's Fish Fillets00Ground Elk (8oz)00Ham (3oz)00Italian Sausage (1 lb)00Pastrami00Pork Loin (6 oz)00Pork Chop (8 oz)00Salmon (6oz)00Salmon Cake00Scallops (3oz)00Shrimp (3oz)00Shrimp Cakes00Steak (top round – 6oz)00 Tuna(Ahi - 8oz)00 Tuna (1 can w/ yogurt)00 Tuna Burger 00 Tuna Burger (no bun)00 Turkey (5 oz)00 Turkey Pot Pie (no crust)00Meatloaf (3oz)00Beef Stew (1 cup)00000000000000000000

StarchesCaloriesCarbs (g)

Bread (1 slice)00Burger Bun (Wheat)00Cereal (1 cup)00Chick Peas (1 cup)00Corn (1 cup)00Corn Bread (1 piece)00

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English Muffin 00Flour, Whole Wheat (¼ cup)00Matzo Balls00Matzo Meal (¼ cup)00Multigrain Hot Cereal (1cup dry)00Oatmeal (½ cup dry)00Pasta (2/3 cup raw)00Pasta Salad (1 cup)00Pita 00Potato (1 Medium)00 Tortellini (1 cup)00Wild Rice (1 cup – cooked)00Couscous (1 cup – cooked)00 Yam (150g)00Ramen (1 pkg)00Mashed Potatoes(1 cup)00Stuffing (1 cup)00Macaroni Salad (1 cup)00Wheat Wrap000000

VegetablesCaloriesCarbs (g)

Asparagus (4oz)00Baby Greens (2 cups)00Bell Pepper00Broccoli (4oz)00Carrots00Celery (1 stalk)00Corn (1 cup)00Cucumber (1 whole)00Green Beans (4oz)00Mushrooms (1 med)00Mushrooms (2oz)00Onion (1 large)00Pasta Sauce (½ cup)00Peas00Romaine (1 leaf)00Spinach (½ pkg – 5oz)00 Tossed Salad w/ Balsamic Vin00 Tomato (1 small)00 Tomatoes – Diced (½ cup)00Collard Greens (1 cup)00Brussels Sprouts000000

Fruit/NutsCaloriesCarbs (g)

Apple (1 large)00Banana (ea)00Blueberries (1 cup)00Cranberries – Dried (1/3 cup)00Grapefruit (1/2)00Grapes(1 cup)00

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Orange00Raisins (1 cup)00Strawberries (ea)00Walnuts (1 cup - 120g)00Dried Fruit/Nuts (1 cup)00Mixed Fruit (1 cup, 187g)0000

DairyCaloriesCarbs (g)

Cottage Cheese (½ cup)00Eggs (White)00Eggs (Whole)00Feta (1 oz)00Muscle Milk (1 scoop)00Ricotta- Low Fat (1/4 cup)00Skim Milk (1 cup)00Stilton (1 oz)00Swiss - Non-fat (1 slice)00Whey Protein Powder (1 scoop)00 Yogurt (Nonfat/Plain – 1cup)00Swiss Cheese (1 slice)00Veggie Dip - Low Fat (1/4 cup)00Spinach/Feta Dip (1/4 cup)0000000000

CondimentsCaloriesCarbs (g)

Balsamic Vinaigrette (2 tbs)00Balsamic Vinegar (1tbs)00BBQ Sauce (1tbs)00Olive Oil (1tbs)00Maple Syrup (¼ cup)00Preserves (1 tbs)00Saurkraut (¼ cup)00Coleslaw (1 cup)001000 Island Dressing (1 tbs)00 Turkey Gravy (1 cup)00Lemon Juice00 Tahini ( 2tbs ) 000000000000