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food calories fat carb protein

PROTEINS
4-5 egg whites 61 0 1 13
1 egg, 3 whites 106 5 1 14
200g white fish 164 2 0 34
150g oily fish 250 18 1 51
185g tuna 152 2 0 35
150g prawns 290 15 18 20
1/2 cc low-fat 116 3 5 16
30g whey 120 2 2 23
1/2 hplc bar 190 7 3 26
30g procrunch 118 1 6 21
120g tofu 120 2 5 17
not dogs 2 170 7 10 17

CARBS
1/2 c oats 114 3 17 4
1/2 c b rice 109 1 23 2
2/3 c w potato 187 0 44 3
1 med white p 144 0 33 3
4 rice cakes 92 0 20 0
120g pumpkin 49 0 12 2
1/2 c peas 65 0 11 4
1/2 c corn 66 1 16 2
1/2 c lentils 115 0 11 4
1/2 c chipeas 134 0 22 7
1/2 c k beans 112 0 20 8
2 s grainy br 156 2 27 6
2 weetbix 143 2 22 5
1/2 c pasta 100 0 16 5
1/2 c cous 88 0 18 3
1/2 c wh flour 203 1 44 8
1 wrap 70 0 13 3

DAIRY
1 c skimmilk 86 0 12 8
1 c soymilk 98 4 11 5
200g nat yog 106 0 15 11
200g diet yog 80 0 10 8

FRUIT
150g apple 80 0 22 0
pear 98 1 25 1
orange 62 0 15 1
grapefruit 82 0 21 2
peach 42 0 11 1
plum 36 0 9 1
apricot 17 0 4 0
kiwi fruit 46 0 11 1
c'loupe (cup) 55 0 13 1
banana 109 1 28 1
1/2 c strawbs 38 0 9 0
1/2 c berries 41 0 10 1

VEGGIES
cup aspara 43 0.5 8 5
cup broccolli 44 1 8 5
cup spinach 41 0 7 5
cup onion 60 0 14 2
cup leek 32 0 8 1
s-onions tbsp 7 0 2 0
cup brussel s 61 1 14 4
1 med carrot 26 0 6 1
cup snow p 70 0 6 3
cup celery 19 0 4 1
cup cauli 25 0 5 2
zucchini 38 0 8 3
cup pak choi 20 0 3 3
lettuce 7 0 1 1
cup cap red raw 39 0 9 1
cup cap gre raw 30 0 7 1
cup parsely 22 0 4 2
cucumber 15 0 3 1
cup cab cook 33 1 7 2
cup mush cook 42 1 8 3
green beans 34 0 8 2
1 tomato med 26 1 6 1
radish 23 1 4 1
cup alfalfa 10 0 1 1
3 art hearts 61 1 7 2

FATS
1 tbsp flax 107 8 6 4
1 tsbp olive 124 14 0 0
12 almonds 84 7 2 4
6 walnuts 143 12 6 3
1 tbsp p-seed 108 9 4 5
1 tbsp p-but 120 10 2 6

EXTRAS
lemon juice 1 12 0 4 0
vinegar tbsp 3 0 0 0
salsa tbsp 9 0 1 0
tamari tbsp 12 0 1 1
wasabi tsp 15 0 3 0
worchestersh 13 0 4 4
tzatziki 14 0 1 1
s/f syrap 17 0 7 0