Breakfast:

1 oz. Oatmeal (120 calories)

100 g dried cranberries (308 calories)

100 g Yogurt (59 calories)

1/2 cup granola (226 calories)

Hard Boiled Egg (78 calories)

Aiming for 1,200 calorie

Meat: intake a day.

100 g Ham (162 Calories)

100 g Chicken (110 Calories)
100 g turkey (104 calories)
100 g Pork (143 Calories)
100 g Ground Beef (137 Calories)
4 oz Swai (100 calories)
1 slice of bacon (44 calories)
1 slice of turkey bacon (40 calories)
1 slice round pepperoni (10 calories)

1 cup = 340 g = 12 oz.

Veggie:

100 g Green Beans (31 Calories)

100 g broccoli (34 calories)
100 g brussel sprouts (43 Calories)
100 g Sweet Potato (86 Calories)
100 g Baby Carrots (41 calories)
100 g spinach (23 calories)
140 g snow peas (60 calories)
100 g tomatoes (18 calories)
100 g zucchini (17 calories)
100 g squash (17 calories)
1 stalk celery (6 calories)
1 onion (44 calories)
1 bell pepper (24 Calories)

Starches:
100 g rice (349 calories)
100 g potatoes (77 calories)
100 g pasta (131 calories)
1 slice bread (75 calories)
100 g veggie chips (473 calories)
100 g hummus (166 calories)
1/2 cup granola (226 calories)
1 flour tortilla (100 calories per 6” diameter)

Fruit:

1 Apple (95 calories)

1 Banana (105 calories)
1 Clementine (35 calories)
1 Kiwi (42 calories)
100 g Grapes (67 calories)
100 g Dried cranberries (308 calories)

Oils, seeds, sauces, sugars, fats:

1 tbsp. vegetable oil (124 calories)

1 tbsp. Extra virgin olive oil (119 calories)
1 tbsp. coconut oil (117 calories)
100 g Sunflower seeds (584 calories)
100 g pistachios (562 calories)
furniture polish
dryer sheets
earl grey/green tea
paper towels
creamer
bread
ketchup
diced tomatoes
block cheese
Oatmeal
Greek Yogurt
Eggs
milk
spinach
whole chicken
dried cranberries
ground beef
turkey bacon
fish

Meal 1:

100 g Whole chicken (239 cals)

100 g Green beans (31 cals)
100 g Sweet potato (86 cals)
1 tbsp. EVOO (119 cals)