food

calories

fat

carb

protein

PROTEINS
4-5 egg whites
1 egg, 3 whites
200g white fish
150g oily fish
185g tuna
150g prawns
1/2 cc low-fat
30g whey
1/2 hplc bar
30g procrunch
120g tofu
not dogs 2

61
106
164
250
152
290
116
120
190
118
120
170

0
5
2
18
2
15
3
2
7
1
2
7

1
1
0
1
0
18
5
2
3
6
5
10

13
14
34
51
35
20
16
23
26
21
17
17

CARBS
1/2 c oats
1/2 c b rice
2/3 c w potato
1 med white p
4 rice cakes
120g pumpkin
1/2 c peas
1/2 c corn
1/2 c lentils
1/2 c chipeas
1/2 c k beans
2 s grainy br
2 weetbix
1/2 c pasta
1/2 c cous
1/2 c wh flour
1 wrap

114
109
187
144
92
49
65
66
115
134
112
156
143
100
88
203
70

3
1
0
0
0
0
0
1
0
0
0
2
2
0
0
1
0

17
23
44
33
20
12
11
16
11
22
20
27
22
16
18
44
13

4
2
3
3
0
2
4
2
4
7
8
6
5
5
3
8
3

DAIRY
1 c skimmilk
1 c soymilk
200g nat yog
200g diet yog

86
98
106
80

0
4
0
0

12
11
15
10

8
5
11
8

FRUIT
150g apple
pear
orange
grapefruit
peach
plum
apricot
kiwi fruit
c'loupe (cup)
banana
1/2 c strawbs
1/2 c berries

80
98
62
82
42
36
17
46
55
109
38
41

0
1
0
0
0
0
0
0
0
1
0
0

22
25
15
21
11
9
4
11
13
28
9
10

0
1
1
2
1
1
0
1
1
1
0
1

VEGGIES

cup aspara
cup broccolli
cup spinach
cup onion
cup leek
s-onions tbsp
cup brussel s
1 med carrot
cup snow p
cup celery
cup cauli
zucchini
cup pak choi
lettuce
cup cap red raw
cup cap gre raw
cup parsely
cucumber
cup cab cook
cup mush cook
green beans
1 tomato med
radish
cup alfalfa
3 art hearts

43
44
41
60
32
7
61
26
70
19
25
38
20
7
39
30
22
15
33
42
34
26
23
10
61

0.5
1
0
0
0
0
1
0
0
0
0
0
0
0
0
0
0
0
1
1
0
1
1
0
1

8
8
7
14
8
2
14
6
6
4
5
8
3
1
9
7
4
3
7
8
8
6
4
1
7

5
5
5
2
1
0
4
1
3
1
2
3
3
1
1
1
2
1
2
3
2
1
1
1
2

FATS
1 tbsp flax
1 tsbp olive
12 almonds
6 walnuts
1 tbsp p-seed
1 tbsp p-but

107
124
84
143
108
120

8
14
7
12
9
10

6
0
2
6
4
2

4
0
4
3
5
6

EXTRAS
lemon juice 1
vinegar tbsp
salsa tbsp
tamari tbsp
wasabi tsp
worchestersh
tzatziki
s/f syrap

12
3
9
12
15
13
14
17

0
0
0
0
0
0
0
0

4
0
1
1
3
4
1
7

0
0
0
1
0
4
1
0