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# TOTAL CAL MUST NOT EXCEED 500/DAY

## Breakfast Coffee, tea, water (fruit or bread from lunch possible)

If no value is entered in "actual" box, the "Best Guess" value will be used in the calculations.

MEAL PLANNER (based on avg. OR inputted Cal.) Best Guess If Known, enter here Pick the protien: Cal/100g (avg) Cal/100 g (actual) 115 Pick the fruit: Cal (avg) 62 Cal (avg) 12.2 Cal to 250 60.8 Cal (actual)

Cal (actual)

## Max Quantity (grams) 280

The "Max Quantity" calculated for vegies is based off everything else in the meal.

INTERPOLATOR (use to figure calories at weight between 2 known values) Weight of food Calories known upper bound: 212 known lower bound: 138

110 72

Weight of food (between the bounds): Calculated Calories for specified weight:
An example of the use of the Interpolator: You know an apple at 212 g has approximately 110 calories, and you know an apple at 138 g has approximately 72 calories, but you have an apple that weighs 175 g.. how many calories is that? Enter the known upper and lower bounds: Upper: 212 g, 110 cal Lower: 138 g, 72 cal Enter the weight of your apple: 175 The calories in your apple are calculated: 91 Now you can enter those calories into the "known" box in the calorie counter above!

175 91

NOTE: not EVERY 212 g apple is exactly 110 cal. These are based on averages, but this will get you in the ballpark.

STARCH

Lunch/Dinner PROTEIN (100 g) Veal (prime cut) Veal (cutlet) Veal (filet) Beef (rib steak) Beef (filet) Beef (roast) Beef (sirloin) Beef (prime cut) Beef (steak) Chicken Breast Lobster Crab Shrimp Fish (Cod) Fish (haddock) Fish (Sea Bass) Fish (Whiting) Fish (Sole) Fish (Halibut) Fish (Flounder) Fish (Turbot) Fish (Orange Roughy)

Cal (estimated) 80 166 102 166 188 148 166 157 148 115 100 100 100 141 87 97 90 91 140 91 95 100

Allowed Seasoning Salt (try to use approx. the same amount each day) Pepper Apple Cider Vineger Juice of 1 lemon per day

VEG. Baby Spinach Chard Chicory beet-greens green salad tomatoes (round) tomatoes (cherry) celery fennel onions red readishes cuumbers asparagus cabbage 25 15 41 8 35 33 27 15 27 29 9 8 13 8

## grams 85 85 180 38 161 182 149 110 87 70 58 52 60 35

FRUIT (may be consumed between meels, but not 2 together, and only 2 per day) 1 Apple (large - 212 g) 110 1 Apple (med - 138 g) 72 1 Apple (small - 106 g) 55 1 Orange (large - 184 g) 86 1 Orange (med - 130 g) 62 1 Orange (small - 96 g) 45 1 cup (144 g) of Strawberries 46 1/2 Grapefruit 52 STARCH (may be consumed between meels, but not 2 together, and only 2 per day) 1 Breadstick (grissini) 12.2 Toast (melba) 10g 11.7 none 0