Calorie Counting
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- Pages: 2
Page 1 FOOD
SERVING SIZE
CALORIES
FOOD
SERVING SIZE
CALORIES
Apple (with skin)
1 cup
65
Chickpeas, Canned (blend lemon, garlic, salt,1 oil) cup
286
Apple, Treetop 100% Juice
8 oz.
120
Chilli Garlic Sauce, Lee Kum Kee
1 Tbsp.
15
Asparagus
4 med. Spears
12
Corn Bread, Marie Callenders
1/4 cup prepared
150
Avacado
3 1/2 oz.
160
Crackers, Premium Saltine
5 crackers
60
Avacado Oil (Mix w Dijon & Lemon for Salads) 1 Tbsp.
124
Cucumber (w peel)
1 cucumber
45
Avacado, Mashed Puree
2 Tbsp.
50
Eggs, Eggland's Best
1 egg
70
Baked Beans, Bush's
1/2 cup
160
Fiber One Oats & Chocolate
1 bar
140
Balsamic Vinegar, Star Vinegar of Modena
1 Tbsp.
5
Grapes (average)
1 cup
105
Banana
1 cup
133
Green Beans, Canned
1/2 cup
20
Beans, Black
1/2 cup
110
Ham, Honey Smoked Deli Style
2 oz.
80
Beans, Casa Fiesta Spicy Refried
1/2 cup
130
Ian's Panko Breadcrumbs (Use w Parmesan) 1/4 cup
71
Beans, Rosarita No fat Traditional Refried
1/2 cup
100
Lamb, Shoulder (trim fat)
3 oz.
180
Beef, Kirkland Italian Style Meatballs
5 meatballs
270
Larabar Pecan Pie
1 bar
200
Beef, Round (trim fat)
3 oz.
150
Lean Cuisine, honey dijon grilled chicken
1 package
220
Beef, Tenderloin (trim fat)
3 oz.
180
Leek
1 leek
35
Beets, Fresh Whole
3 oz.
35
Mahi Mahi
4 oz.
100
Bread, Oroweat 100% Sandwich Thins
1 sandwich thin
100
Maple Syrup, Spring Tree 100% Pure
1/4 cup
210
Broccoli
1 cup
30
Marinade, Mrs. Dash Mesquite Grill
2 Tbsp.
50
Brocolli, Steamfresh Florets
1 cup
30
Marinade, Stubb's Bar-b-q Sauce
2 Tbsp.
15
Brownie, Betty Crocker Hershey's Original S 1 small brownie/ 1/20 pkg. 160
Milk, Kirkland 2%
1 cup
130
Carrot
1 cup
52
Mlik, Organic Valley Chocolate
1 cup
160
Carrots, Baby
6 carrots
25
Muffin, Betty Crocker Chocolate Chip
1/4 cup prepared
212
Cereal, Fiber One Raisin Bran Clusters
1 cup
170
Muffin, Betty Crocker Twice the Blueberries 1 muffin
160
Cereal, Froot Loops
1 cup
110
Muffin, Fiber One Apple Cinnamon
1 muffin
160
Cereal, Honey-Comb
1 cup
87
Muffin, Krusteaz Almond Poppyseed
1 muffin
170
Cereal, Kashi Vive Toasted Graham & Vanilla1 cup
136
Mushrooms, White
1 cup
15
Cereal, Quaker Oatmeal Squares
1 cup
210
Near East Couscous (average)
1/2 cup
200
Cheese, Colby Jack Tillamook Deli Sliced
1 slice
90
Oatmeal, Quaker Instand High Fiber Cinnamon 1 packet S
160
Cheese, Mozarella String Cheese Low Moisture 1 piece
80
Oatmeal, Quaker Low Sugar Apples & Cinnamon 1 packet
110
Cheese, Mozzarella Low Moisture Skim Shredded 1/4 cup
80
Olive Oil, Bertolli Extra Virgin
1 Tbsp.
120
Cheese, Parmesan Freshly Shredded
1/4 cup
100
Olives, Black
5 olives
25
Cheese, Sargento Reduced Fat
1 slice
50
Onion, White
1 cup
50
Chicken Breasts, Kirkland Frozen Foster Farms 4 oz.
110
Onion, Yellow
1 cup
50
Orange
84
Squash, Acorn
1/2 medium squash
85
1 cup
Page 2 Organic Apple Butter
1 Tbsp.
2
Squash, Butternut
3 1/2 oz.
40
Pancakes, Hungry Jack Complete Buttermilk 1/2 cup prepared
150
Sweet & Sour Sauce, Asian Gourmet
2 Tbsp.
45
Pasta, Farmhouse Creamy Italian
1/2 box
450
Sweet Potato, Red
1 sweet potato (medium)120
Pasta, Farmhouse Parmesan
1/2 box
410
Sweet Potato, White
4 oz.
120
Paul Newman's Salad Spritzers (average)
10 sprays
10
Tomato
1 tomato
22
Peach
1 peach
65
Tomato, Rotel Diced Tomato & Green Chilies1/2 cup
20
Peanut Butter, Cinnamon Raisin Swirl
2 Tbsp.
160
Tomato, Sauce Barilla Tomato & Basil
1/2 cup
60
Peanut Butter, Creamy Jif
2 Tbsp.
190
Tomato, Sauce Classico Fire Roasted Tomato1/2 cup
50
Pear (average)
1 pear
70
Tomato, Sauce Silver Palate Tomato Alfredo 1/2 cup
80
Pears, S & W Natural Style
1/2 cup
80
Tortilla, Guerrero White Corn (small size)
110
Pico De Gallo, Pace
2 Tbsp.
10
Trail Mix (Almonds, Raisins, Sunflower, Peanuts) 3 Tbsp.
170
Pizza, Newman's Garlic & Chicken
1/3 pizza
270
Tuna, Canned
2 oz.
60
Pizza, Newman's Supreme
1/3 pizza
320
Turkey Breast, Hillshire Deli Select
2 oz.
60
Pork, Loin Chops (trim fat)
3 oz.
165
Vodka Sauce, Mario Cisaro
1/2 cup
80
Potato (average)
med. 5 oz.
110
Weight Watchers Pita 100% Whole Wheat 1 pita
100
Potatoes, Bombay Tasty Bite
1/2 package
100
Yoplait Light
6 oz.
100
Raspberries
1/2 cup
30
Rice, Knorr Sides Cheddar & Brocolli
1 cup
260
EAT FRESH HERBS
Drink Water
64 oz.
per day
Salmon
3 oz.
150
Basil (blend w Parmesan & Olive Oil for Pesto) Walk
30 min.
per day
Salsa, Muir Glen Organic Garlic/Cilantro
2 Tbsp.
10
Peppermint (w squeeze of lime over fruit)
3X
per wk
Shrimp, Cooked (average)
8 shrimp
30
Sage (saute w butter for quick sauce)
Soup, Bean w Bacon
1/2 cup
180
Rosemary (w garlic, lemon & Olive Oil for meat) Record Weight
Soup, Healthy Choice Country Vegetable
1 cup
100
137 Thyme (w meat, vegetables, tomato sauce, eggs)
Soup, Healthy Request Chicken Noodle
1 cup
60
141 Cilantro (w tomatoes, onion, & avacado for salsa)
Soup, Knorr Leek Mix
1 cup
60
Parsley (w olive oil & lemon over anything)
Soup, Lipton Carb Options Chicken
per envelope
35
Oregano (w chicken or fish)
Soup, Lipton Carb Options Chicken Noodle
per envelope
25
Soup, Lipton Chicken Noodle
per envelope
50
Soup, Lipton Cream of Chicken
per envelope
70
Soup, Matzo Ball Mix
1/2 cup
50
Soup, Select Harvest Tomato w Basil
1 cup
100
Soy Sauce, Kikkoman Less Sodium
1 Tbsp.
10
Spinach
1 cup
6
2 tortillas
Strength Training
145 149 Tarragon (w lemon & Olive Oil over veggies) 153 157 161 ADD DRIED SPICES 165 Cumin (rice, couscous, black beans) 169 Mustard Seeds (in potatoes) 173 Curry (w plain yogurt for quick sauce) 177 Tumeric (add to water for rice)
138 142 146 150 154 158 162 166 170 174 178
139 143 147 151 155 159 163 167 171 175 179
Measure Inches
140Neck 144Upper Arm 148Bust 152Waist 156Hips 160Thigh 164Lower Leg 168 172 176 180
SERVING SIZE
CALORIES
FOOD
SERVING SIZE
CALORIES
Apple (with skin)
1 cup
65
Chickpeas, Canned (blend lemon, garlic, salt,1 oil) cup
286
Apple, Treetop 100% Juice
8 oz.
120
Chilli Garlic Sauce, Lee Kum Kee
1 Tbsp.
15
Asparagus
4 med. Spears
12
Corn Bread, Marie Callenders
1/4 cup prepared
150
Avacado
3 1/2 oz.
160
Crackers, Premium Saltine
5 crackers
60
Avacado Oil (Mix w Dijon & Lemon for Salads) 1 Tbsp.
124
Cucumber (w peel)
1 cucumber
45
Avacado, Mashed Puree
2 Tbsp.
50
Eggs, Eggland's Best
1 egg
70
Baked Beans, Bush's
1/2 cup
160
Fiber One Oats & Chocolate
1 bar
140
Balsamic Vinegar, Star Vinegar of Modena
1 Tbsp.
5
Grapes (average)
1 cup
105
Banana
1 cup
133
Green Beans, Canned
1/2 cup
20
Beans, Black
1/2 cup
110
Ham, Honey Smoked Deli Style
2 oz.
80
Beans, Casa Fiesta Spicy Refried
1/2 cup
130
Ian's Panko Breadcrumbs (Use w Parmesan) 1/4 cup
71
Beans, Rosarita No fat Traditional Refried
1/2 cup
100
Lamb, Shoulder (trim fat)
3 oz.
180
Beef, Kirkland Italian Style Meatballs
5 meatballs
270
Larabar Pecan Pie
1 bar
200
Beef, Round (trim fat)
3 oz.
150
Lean Cuisine, honey dijon grilled chicken
1 package
220
Beef, Tenderloin (trim fat)
3 oz.
180
Leek
1 leek
35
Beets, Fresh Whole
3 oz.
35
Mahi Mahi
4 oz.
100
Bread, Oroweat 100% Sandwich Thins
1 sandwich thin
100
Maple Syrup, Spring Tree 100% Pure
1/4 cup
210
Broccoli
1 cup
30
Marinade, Mrs. Dash Mesquite Grill
2 Tbsp.
50
Brocolli, Steamfresh Florets
1 cup
30
Marinade, Stubb's Bar-b-q Sauce
2 Tbsp.
15
Brownie, Betty Crocker Hershey's Original S 1 small brownie/ 1/20 pkg. 160
Milk, Kirkland 2%
1 cup
130
Carrot
1 cup
52
Mlik, Organic Valley Chocolate
1 cup
160
Carrots, Baby
6 carrots
25
Muffin, Betty Crocker Chocolate Chip
1/4 cup prepared
212
Cereal, Fiber One Raisin Bran Clusters
1 cup
170
Muffin, Betty Crocker Twice the Blueberries 1 muffin
160
Cereal, Froot Loops
1 cup
110
Muffin, Fiber One Apple Cinnamon
1 muffin
160
Cereal, Honey-Comb
1 cup
87
Muffin, Krusteaz Almond Poppyseed
1 muffin
170
Cereal, Kashi Vive Toasted Graham & Vanilla1 cup
136
Mushrooms, White
1 cup
15
Cereal, Quaker Oatmeal Squares
1 cup
210
Near East Couscous (average)
1/2 cup
200
Cheese, Colby Jack Tillamook Deli Sliced
1 slice
90
Oatmeal, Quaker Instand High Fiber Cinnamon 1 packet S
160
Cheese, Mozarella String Cheese Low Moisture 1 piece
80
Oatmeal, Quaker Low Sugar Apples & Cinnamon 1 packet
110
Cheese, Mozzarella Low Moisture Skim Shredded 1/4 cup
80
Olive Oil, Bertolli Extra Virgin
1 Tbsp.
120
Cheese, Parmesan Freshly Shredded
1/4 cup
100
Olives, Black
5 olives
25
Cheese, Sargento Reduced Fat
1 slice
50
Onion, White
1 cup
50
Chicken Breasts, Kirkland Frozen Foster Farms 4 oz.
110
Onion, Yellow
1 cup
50
Orange
84
Squash, Acorn
1/2 medium squash
85
1 cup
Page 2 Organic Apple Butter
1 Tbsp.
2
Squash, Butternut
3 1/2 oz.
40
Pancakes, Hungry Jack Complete Buttermilk 1/2 cup prepared
150
Sweet & Sour Sauce, Asian Gourmet
2 Tbsp.
45
Pasta, Farmhouse Creamy Italian
1/2 box
450
Sweet Potato, Red
1 sweet potato (medium)120
Pasta, Farmhouse Parmesan
1/2 box
410
Sweet Potato, White
4 oz.
120
Paul Newman's Salad Spritzers (average)
10 sprays
10
Tomato
1 tomato
22
Peach
1 peach
65
Tomato, Rotel Diced Tomato & Green Chilies1/2 cup
20
Peanut Butter, Cinnamon Raisin Swirl
2 Tbsp.
160
Tomato, Sauce Barilla Tomato & Basil
1/2 cup
60
Peanut Butter, Creamy Jif
2 Tbsp.
190
Tomato, Sauce Classico Fire Roasted Tomato1/2 cup
50
Pear (average)
1 pear
70
Tomato, Sauce Silver Palate Tomato Alfredo 1/2 cup
80
Pears, S & W Natural Style
1/2 cup
80
Tortilla, Guerrero White Corn (small size)
110
Pico De Gallo, Pace
2 Tbsp.
10
Trail Mix (Almonds, Raisins, Sunflower, Peanuts) 3 Tbsp.
170
Pizza, Newman's Garlic & Chicken
1/3 pizza
270
Tuna, Canned
2 oz.
60
Pizza, Newman's Supreme
1/3 pizza
320
Turkey Breast, Hillshire Deli Select
2 oz.
60
Pork, Loin Chops (trim fat)
3 oz.
165
Vodka Sauce, Mario Cisaro
1/2 cup
80
Potato (average)
med. 5 oz.
110
Weight Watchers Pita 100% Whole Wheat 1 pita
100
Potatoes, Bombay Tasty Bite
1/2 package
100
Yoplait Light
6 oz.
100
Raspberries
1/2 cup
30
Rice, Knorr Sides Cheddar & Brocolli
1 cup
260
EAT FRESH HERBS
Drink Water
64 oz.
per day
Salmon
3 oz.
150
Basil (blend w Parmesan & Olive Oil for Pesto) Walk
30 min.
per day
Salsa, Muir Glen Organic Garlic/Cilantro
2 Tbsp.
10
Peppermint (w squeeze of lime over fruit)
3X
per wk
Shrimp, Cooked (average)
8 shrimp
30
Sage (saute w butter for quick sauce)
Soup, Bean w Bacon
1/2 cup
180
Rosemary (w garlic, lemon & Olive Oil for meat) Record Weight
Soup, Healthy Choice Country Vegetable
1 cup
100
137 Thyme (w meat, vegetables, tomato sauce, eggs)
Soup, Healthy Request Chicken Noodle
1 cup
60
141 Cilantro (w tomatoes, onion, & avacado for salsa)
Soup, Knorr Leek Mix
1 cup
60
Parsley (w olive oil & lemon over anything)
Soup, Lipton Carb Options Chicken
per envelope
35
Oregano (w chicken or fish)
Soup, Lipton Carb Options Chicken Noodle
per envelope
25
Soup, Lipton Chicken Noodle
per envelope
50
Soup, Lipton Cream of Chicken
per envelope
70
Soup, Matzo Ball Mix
1/2 cup
50
Soup, Select Harvest Tomato w Basil
1 cup
100
Soy Sauce, Kikkoman Less Sodium
1 Tbsp.
10
Spinach
1 cup
6
2 tortillas
Strength Training
145 149 Tarragon (w lemon & Olive Oil over veggies) 153 157 161 ADD DRIED SPICES 165 Cumin (rice, couscous, black beans) 169 Mustard Seeds (in potatoes) 173 Curry (w plain yogurt for quick sauce) 177 Tumeric (add to water for rice)
138 142 146 150 154 158 162 166 170 174 178
139 143 147 151 155 159 163 167 171 175 179
Measure Inches
140Neck 144Upper Arm 148Bust 152Waist 156Hips 160Thigh 164Lower Leg 168 172 176 180
