Weight Loss Plan

Calories in Common Foods

Serving Kcal burnt in 60 minutes,
Meal 1120 Cal Plan Food Calories kJ Activities
at 189 lbs
Size
Breakfast All-bran cereal (125)
Fruit Aerobics: low impact 499 Kcal
Milk (50) Apple 1 (4 oz.) 59 247 Aerobics: high impact 635 Kcal
Banana (90) Banana 1 (6 oz.) 151 632 Aerobics: water 363 Kcal
Grapes 1 cup 100 419 Beach volleyball 726 Kcal
Snack Cucumber (30) Orange 1 (4 oz.) 53 222 Basketball 726 Kcal
Avocado dip (50) Bicycling: BMX or
Pear 1 (5 oz.) 82 343 771 Kcal
mountain
Total 345 Peach 1 (6 oz.) 67 281 Bicycling: 12-13.9 mph 726 Kcal
Pineapple 1 cup 82 343 Bicycling: 14-15.9 mph 907 Kcal
Lunch Grilled salmon (225) Strawberry 1 cup 53 222 Boxing 816 Kcal
Salad (50)
Watermelon 1 cup 50 209 Circuit Training: general 454 Kcal
Vegetables Children's Games 544 Kcal
Snack Walnuts (100) Chopping & Splitting
Asparagus 1 cup 27 113 726 Kcal
Wood
Broccoli 1 cup 45 188 Cycling 635 Kcal
Carrots 1 cup 50 209 Football: competitive 816 Kcal
Total 375 Football: touch, flag,
Cucumber 4 oz. 17 71 726 Kcal
general
Eggplant 1 cup 35 147 Frisbee 272 Kcal
Dinner Grilled Chicken (200)
Lettuce 1 cup 5 21 Gardening 408 Kcal

Green beans (100) Tomato 1 cup 22 92 Golf 499 Kcal

Walnuts (100) Proteins Gymnastics 363 Kcal

Beef, regular,
2 oz. 142 595 Handball 1,089 Kcal
cooked

Total 400 Chicken,

2 oz. 136 569 Hiking 544 Kcal
cooked
Tofu 4 oz. 86 360 Horseback Riding 363 Kcal
Egg 1 large 78 327 Housecleaning 318 Kcal

Fish, Catfish,
2 oz. 136 569 Ice Skating 635 Kcal
cooked

Pork, cooked 2 oz. 137 574 Martial Arts 907 Kcal

Shrimp,
2 oz. 56 234 Racquetball 907 Kcal
cooked
Common Meals/Snacks Rock Climbing 998 Kcal
1 slice (1
Bread, white 75 314 Rollerblade Skating 635 Kcal
oz.)

1
Butter 102 427 Rope Jumping 907 Kcal
tablespoon

Caesar salad 3 cups 481 2014 Running (cross-country) 816 Kcal

Cheeseburge
1 sandwich 285 1193 Sex 136 Kcal
r

Hamburger 1 sandwich 250 1047 Shoveling snow 544 Kcal

Dark
1 oz. 155 649 Skiing (cross-country) 726 Kcal
Chocolate
Corn 1 cup 132 553 Skiing (downhill) 544 Kcal
1 slice
Pizza 285 1193 Stair Step Machine 544 Kcal
(14")
Potato 6 oz. 130 544 Swimming 544 Kcal
1 cup
Rice 206 862 Tennis 635 Kcal
cooked

1 (6"
Subway
Sandwich 200 837 Volleyball 272 Kcal
Turkey
Sandwich)

Beverages/Dairy Walking 363 Kcal

Beer 1 can 154 645 Water Skiing 544 Kcal
Coca-Cola
1 can 150 628 Water Polo 907 Kcal
Classic
Diet Coke 1 can 0 0 Weight Lifting: general 272 Kcal
Milk (1%) 1 cup 102 427 Weight Lifting: vigorous 544 Kcal
Whitewater: rafting,
Milk (2%) 1 cup 122 511 454 Kcal
kayaking
Milk (Whole) 1 cup 146 611
Orange Juice 1 cup 111 465
Apple cider 1 cup 117 490
Yogurt (low-
1 cup 154 645
fat)
Yogurt (non-
1 cup 110 461
fat)
* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram