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Select Calories and a Meal
Number of daily planned calories:
1200
1400
1600
1800
2000
Select Meal:
-- None --
Breakfast
Lunch
Dinner
Snack
Total Allowable Calories:
Total Calories Used:
Calories Remaining:
Total Fat (gm):
Total Carbohydrates (gm):
Select Food Items
Item
Serv.
Cal.
Fruits
1 sm. Apple
1 sm. Banana
1 sm. Orange
1 sm. Nectarine
1 med. Fresh Peach
1 Kiwi
1/2 Grapefruit
1/2 Mango
1 C Fresh Berries
1 C Fresh Melon Cubes
1/8th Honeydew Melon
4 tsp Jelly or Jam
1/2 C Fruit, canned unsweet.
2 T Raisins
3 Prunes
0
0.5
1
1.5
2
2.5
3
3.5
4
4.5
Vegetables
1/2 C Carrots-cooked
1/2 C Broccoli-cooked
1/2 C Summer Squash-cooked
1/2 C Zucchini-cooked
1/2 C Vegetables-cooked
1/2 C Tomatoes
1/2 C Tomato Sauce
1/2 C Cauliflower-cooked
1/2 C Greens-cooked
1/2 C Spinach-cooked
1/2 C Green beans-cooked
1/2 C Cabbage-cooked
1 C Vegetables-raw
1 C Salad Greens-raw
0
0.5
1
1.5
2
2.5
3
3.5
4
4.5
Milk
8 oz Milk, skim
8 oz Milk, 1% fat
8 oz Milk, 2% fat
8 oz Milk, whole
3/4 C Yogurt, plain, nonfat
3/4 C Yogurt, plain, low fat
3/4 C Yogurt, fruit, low fat
1 C Yogurt, artif. sweetened
0
0.5
1
1.5
2
2.5
3
3.5
4
4.5
Grains & Starches
1 slice White Bread
1 slice Wheat Bread
1 slice Rye Bread
1 slice Pumpernickel Bread
1 Roll, plain, sm.
2 slices Lite Bread
1/4 (1 oz) Bagel (varies)
1/2 English Muffin
1 Biscuit, 2 1/2 in. across
2 Pancakes, 4 in. across
1 Waffle
1 Muffin, sm.
1/2 Hot Dog Bun
1/2 Hamburger Bun
3/4 C Cold Cereal
1/2 C Cereal-cooked
1/2 C Bulgur-cooked
1/3 C Rice
1/3 C Barley-cooked
1/3 C Couscous-cooked
3/4 oz Pretzels
3 C Popcorn, microwave-light
3 C Popcorn, hot air-light
1 Tortilla, 6 in. across
1/2 C Corn
1/2 C Green Peas
1/2 C Sweet Potato
3 oz baked White Potato
3 oz baked Sweet Potato
1/2 C Pasta-cooked
1/3 C Dried Beans-cooked
1/3 C Dried Peas-cooked
1/3 C Dried Lentils-cooked
6 Saltine type crackers
0
0.5
1
1.5
2
2.5
3
3.5
4
4.5
5
5.5
6
6.5
7
7.5
8
8.5
9
9.5
10
10.5
11
11.5
12
12.5
Meats & Proteins
1 oz Turkey Breast, no skin
1 oz Turkey, dark meat
1 oz Chicken Breast, no skin
1 oz Chicken, dark meat
1 oz Fish Fillet (Flounder)
1 oz Fish Fillet (Sole)
1 oz Fish Fillet (Scrod)
1 oz Fish Fillet (Halibut)
1 oz Fish Fillet (Haddock)
1 oz Fish Fillet (Cod)
1 oz Canned Tuna in water
1 oz Shellfish
1 oz Salmon
1 oz Swordfish
1 oz Herring
1 oz Trout
1 oz Catfish
1 oz Roast Beef, lean
1 oz Flank Steak, lean
1 oz London Broil, lean
1 oz Tenderloin, lean
1 oz Beef (ground)
1 oz Veal, lean chop
1 oz Veal, roast
1 oz Lamb, lean chop
1 oz Lamb, roast
1 oz Pork, tenderloin
1 oz Pork Chop
1 oz Ham, fresh
1 oz Lunch Meats, low fat
1 1/2 oz Hot Dog
1 1/2 oz Hot Dog, low fat
1 oz Cheese (American)
1 oz Cheese (Swiss)
1 oz Cheese (Cheddar)
1 oz Mozzarella Cheese
1 oz Cheese, fat-free
1 oz Cheese, low fat
1/4 C 4.5% Cottage Cheese
3/4 C Cottage Cheese, nonfat
3/4 C Cottage Cheese, low fat
2 Egg Whites
1/4 C Egg Substitute
1 Whole Egg, med.
4 oz Tofu
2 T Peanut Butter
0
0.5
1
1.5
2
2.5
3
3.5
4
4.5
5
5.5
6
6.5
7
7.5
8
8.5
9
9.5
10
10.5
11
11.5
12
12.5
Beverages
12 oz Soda, cola
12 oz Soda, lemon/lime
12 oz Soda, gingerale
12 oz Iced Tea, sweetened
8 oz Kool Aid
12 oz Diet Soda
4 oz Vegetable Juice
4 oz Fruit Juice, unsweet.
8 oz Coffee, black
12 oz Light Beer
12 oz Regular Beer
3.5 oz Red Wine
3.5 oz Rose Wine
3.5 oz White Wine
Water
0
0.5
1
1.5
2
2.5
3
3.5
4
4.5
Fats
1 tsp Vegetable Oil
1 tsp Corn Oil
1 tsp Canola Oil
1 tsp Olive Oil
1 tsp Butter
1 tsp Margarine-stick, tub
1 T red. fat Margarine
1 tsp Mayonnaise
1 T red. fat Mayonnaise
2 T red. fat Salad Dressing
1 T Cream Cheese
2 T Light Cream Cheese
1/8 (1 oz) Avocado
8 Large Olives, black
10 Large Olives, green
1 slice of bacon
2 T Cream, half and half
0
0.5
1
1.5
2
2.5
3
3.5
4
4.5
5
5.5
Meal Summary
Breakfast
Servings
Item
Calories
Fat
Carbs
None
Lunch
Servings
Item
Calories
Fat
Carbs
None
Dinner
Servings
Item
Calories
Fat
Carbs
None
Snack
Servings
Item
Calories
Fat
Carbs
None