Value Food
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- Words: 554
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food
calories
fat
carb
protein
PROTEINS 4-5 egg whites 1 egg, 3 whites 200g white fish 150g oily fish 185g tuna 150g prawns 1/2 cc low-fat 30g whey 1/2 hplc bar 30g procrunch 120g tofu not dogs 2
61 106 164 250 152 290 116 120 190 118 120 170
0 5 2 18 2 15 3 2 7 1 2 7
1 1 0 1 0 18 5 2 3 6 5 10
13 14 34 51 35 20 16 23 26 21 17 17
CARBS 1/2 c oats 1/2 c b rice 2/3 c w potato 1 med white p 4 rice cakes 120g pumpkin 1/2 c peas 1/2 c corn 1/2 c lentils 1/2 c chipeas 1/2 c k beans 2 s grainy br 2 weetbix 1/2 c pasta 1/2 c cous 1/2 c wh flour 1 wrap
114 109 187 144 92 49 65 66 115 134 112 156 143 100 88 203 70
3 1 0 0 0 0 0 1 0 0 0 2 2 0 0 1 0
17 23 44 33 20 12 11 16 11 22 20 27 22 16 18 44 13
4 2 3 3 0 2 4 2 4 7 8 6 5 5 3 8 3
DAIRY 1 c skimmilk 1 c soymilk 200g nat yog 200g diet yog
86 98 106 80
0 4 0 0
12 11 15 10
8 5 11 8
FRUIT 150g apple pear orange grapefruit peach plum apricot kiwi fruit c'loupe (cup) banana 1/2 c strawbs 1/2 c berries
80 98 62 82 42 36 17 46 55 109 38 41
0 1 0 0 0 0 0 0 0 1 0 0
22 25 15 21 11 9 4 11 13 28 9 10
0 1 1 2 1 1 0 1 1 1 0 1
VEGGIES
cup aspara cup broccolli cup spinach cup onion cup leek s-onions tbsp cup brussel s 1 med carrot cup snow p cup celery cup cauli zucchini cup pak choi lettuce cup cap red raw cup cap gre raw cup parsely cucumber cup cab cook cup mush cook green beans 1 tomato med radish cup alfalfa 3 art hearts
43 44 41 60 32 7 61 26 70 19 25 38 20 7 39 30 22 15 33 42 34 26 23 10 61
0.5 1 0 0 0 0 1 0 0 0 0 0 0 0 0 0 0 0 1 1 0 1 1 0 1
8 8 7 14 8 2 14 6 6 4 5 8 3 1 9 7 4 3 7 8 8 6 4 1 7
5 5 5 2 1 0 4 1 3 1 2 3 3 1 1 1 2 1 2 3 2 1 1 1 2
FATS 1 tbsp flax 1 tsbp olive 12 almonds 6 walnuts 1 tbsp p-seed 1 tbsp p-but
107 124 84 143 108 120
8 14 7 12 9 10
6 0 2 6 4 2
4 0 4 3 5 6
EXTRAS lemon juice 1 vinegar tbsp salsa tbsp tamari tbsp wasabi tsp worchestersh tzatziki s/f syrap
12 3 9 12 15 13 14 17
0 0 0 0 0 0 0 0
4 0 1 1 3 4 1 7
0 0 0 1 0 4 1 0
calories
fat
carb
protein
PROTEINS 4-5 egg whites 1 egg, 3 whites 200g white fish 150g oily fish 185g tuna 150g prawns 1/2 cc low-fat 30g whey 1/2 hplc bar 30g procrunch 120g tofu not dogs 2
61 106 164 250 152 290 116 120 190 118 120 170
0 5 2 18 2 15 3 2 7 1 2 7
1 1 0 1 0 18 5 2 3 6 5 10
13 14 34 51 35 20 16 23 26 21 17 17
CARBS 1/2 c oats 1/2 c b rice 2/3 c w potato 1 med white p 4 rice cakes 120g pumpkin 1/2 c peas 1/2 c corn 1/2 c lentils 1/2 c chipeas 1/2 c k beans 2 s grainy br 2 weetbix 1/2 c pasta 1/2 c cous 1/2 c wh flour 1 wrap
114 109 187 144 92 49 65 66 115 134 112 156 143 100 88 203 70
3 1 0 0 0 0 0 1 0 0 0 2 2 0 0 1 0
17 23 44 33 20 12 11 16 11 22 20 27 22 16 18 44 13
4 2 3 3 0 2 4 2 4 7 8 6 5 5 3 8 3
DAIRY 1 c skimmilk 1 c soymilk 200g nat yog 200g diet yog
86 98 106 80
0 4 0 0
12 11 15 10
8 5 11 8
FRUIT 150g apple pear orange grapefruit peach plum apricot kiwi fruit c'loupe (cup) banana 1/2 c strawbs 1/2 c berries
80 98 62 82 42 36 17 46 55 109 38 41
0 1 0 0 0 0 0 0 0 1 0 0
22 25 15 21 11 9 4 11 13 28 9 10
0 1 1 2 1 1 0 1 1 1 0 1
VEGGIES
cup aspara cup broccolli cup spinach cup onion cup leek s-onions tbsp cup brussel s 1 med carrot cup snow p cup celery cup cauli zucchini cup pak choi lettuce cup cap red raw cup cap gre raw cup parsely cucumber cup cab cook cup mush cook green beans 1 tomato med radish cup alfalfa 3 art hearts
43 44 41 60 32 7 61 26 70 19 25 38 20 7 39 30 22 15 33 42 34 26 23 10 61
0.5 1 0 0 0 0 1 0 0 0 0 0 0 0 0 0 0 0 1 1 0 1 1 0 1
8 8 7 14 8 2 14 6 6 4 5 8 3 1 9 7 4 3 7 8 8 6 4 1 7
5 5 5 2 1 0 4 1 3 1 2 3 3 1 1 1 2 1 2 3 2 1 1 1 2
FATS 1 tbsp flax 1 tsbp olive 12 almonds 6 walnuts 1 tbsp p-seed 1 tbsp p-but
107 124 84 143 108 120
8 14 7 12 9 10
6 0 2 6 4 2
4 0 4 3 5 6
EXTRAS lemon juice 1 vinegar tbsp salsa tbsp tamari tbsp wasabi tsp worchestersh tzatziki s/f syrap
12 3 9 12 15 13 14 17
0 0 0 0 0 0 0 0
4 0 1 1 3 4 1 7
0 0 0 1 0 4 1 0
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