CALS CALS INSTEAD OF CHOOSE: INSTEAD OF CHOOSE: SAVED SAVED 16 oz latte 12 oz latte made with fat-free milk 120 Chocolate chip cookie (4 4 1-squares of dark chocolate 180 diameter) 16 oz soda Water with a squeeze of lemon 180 c trail mix with chocolate DIY trail mix ( c Spoon Size 160 16 oz Iced Mocha 16 oz iced coffee with fat-free milk 270 chips Shredded Wheat, 2 Tbsp sliced Frappuccino almonds, 1 Tbsp raisins) Iced tea with 2 tsp Iced tea wih a squeeze of orange & 30 1 c potato chips (about 15) 2 c air-popped popcorn 95 sugar & lemon lemon Tortilla chips, 1 oz bag Baked tortilla chips, 1 oz bag 50 1 c juice c juice mixed with c sparkling 60 water Snickers candy bar Luna bar (flavor, your choice) 85 4 oz white or red wine 2 oz white or red wine with 2 oz 50 1 oz bag pretzels (about 10) oz bag whole grain pretzels 55 sparkling water c Peanut M&Ms c unshelled pistachio nuts 90 16 oz beer 12 oz light beer 100 1 c fruit-on-the-bottom c diced strawberries with c 105 12 oz coffee with 2 12 oz coffee with c fat-free milk 20 fat-free vanilla yogurt Tbsp cream
DAIRY & EGGS PROTEIN
CALS CALS INSTEAD OF CHOOSE: INSTEAD OF CHOOSE: SAVED SAVED c grated Cheddar 1 Tbsp Parmesan cheese 90 3 oz chicken breast with skin 3 oz skinless chicken breast 30 cheese 3 oz New York strip 3 oz filet mignon 60 c grated whole c reduced-fat mozzarella 85 3 oz rib eye 3 oz tuna steak 55 mozzarella 3 oz top sirloin 3 oz salmon 95 c cottage cheese c 1% fat cottage cheese 35 3 oz beef meat loaf 3 oz turkey meat loaf 115 8 oz 2% milk 8 oz fat-free milk 50 Roast beef lunchmeat (3 oz) Chicken lunchmeat (3 oz) 75 12 oz coffee with 2 12 oz coffee with c fat-free milk 20 Tbsp cream Ground beef patty (3 oz) Lean ground turkey patty (3 oz) 85 2 lg eggs 3 lg egg whites 95 4 oz pork chop 3 oz pork tenderloin 100 c whole milk ricotta c part-skim ricotta cheese 45 2 slices bacon 2 slices turkey bacon 25 cheese 1 c refried beans c pinto beans 135
GRAINS & CARBS CONDIMENTS
CALS CALS INSTEAD OF CHOOSE: INSTEAD OF CHOOSE: SAVED SAVED Blueberry muffin Whole grain English muffin with 1 270 2 Tbsp cream cheese mashed avocado with lemon juice 55 Tbsp blueberry fruit spread and a dash of salt & pepper 1-thick slice banana 1 slice whole grain toast topped 260 1 Tbsp butter 1 tsp olive oil 60 bread with banana mashed and 1 tsp c ranch dip c hummus 190 peanut butter c maple syrup 2 Tbsp apricot fruit spread 130 Plain bagel whole wheat bagel 125 2 Tbsp peanut butter 1 Tbsp all-natural peanut, almond, 85 2 slices white bread 1 slice whole wheat bread 90 cashew, or other nut butter c granola c oatmeal 125 2 Tbsp mayonnaise, 1 tsp fl axseed oil or olive oil, mixed 165 2 frozen waffles 1 whole grain frozen waffle 130 on sandwiches or with tsp mustard and a dash of with tuna salt & pepper 2 pancakes 1 whole grain pancake 75 c blue cheese Balsamic vinaigrette made with 1 175 1 c corn flakes cereal c bran flakes cereal 40 dressing Tbsp flaxseed oil and 1 Tbsp 1 c spaghetti with c c whole wheat spaghetti, c 160 balsamic vinegar meat sauce sliced mushrooms, c marinara sauce Hamburger bun Whole grain pita 55 1 c mashed potatoes lg plain baked potato 100 Flour tortilla (10) Whole wheat tortilla (8) 80 8 Ritz crackers 4 low-fat Triscuit crackers 60