Calorie
Counter

Carbohydrates



WOMEN MEN
OATS Rolled (GF) 43g (161 Kcal) 56g (209 Kcal)
GRAINS Quinoa 43g (123 Kcal) 56g (189 Kcal)

Rice (wild or brown) 45g (175 Kcal) 61g (264 Kcal)

Barley 105g (126 Kcal) 157g (188kcal)

Popcorn (Plain with Salt and Pepper) 2 tablespoons of uncooked OR 16g cooked (62kcal) 3 tablespoons of uncooked OR 42g cooked (93kcal)

Wheat Semolina 35g (raw = 122kcal) 55g (raw = 192kcal)
BREAD Wholegrain bread 1 Slice (87kal) 2 Slices (174kcal)

Wholegrain Tortillas 1 Tortilla (117kcal) 2 Tortilla (234kcal)

Corn Tortilla 2 Small (120 kcal) 4 Small (200 kcal)

Crumpet 1 Crumpet (120kcal) 1 1/2 Crumpet (180kcal)
PASTA Whole Wheat Pasta 93g (126kcal) 140g (188kcal)

Gluten Free Pasta 35g (dry = 124kcal) 50g (dry = 199kcal)

Rice Noodles 50g (67kcal) 100g (135kcal)
LEGUMES (CANNED) Chickpeas 133g (153kcal) 200g (196 kcal)

Black Beans 40g (46kcal) 60g (70kcal)

Pinto Beans 114g (156kcal) 171g (234kcal)
STARCHY VEG Baked Desiree Potato 300g (165kcal) 300g (165kcal)

Baked Sweet Potato 150g (130kcal) 225g (195kcal)

Butternut Squash 226g (75kcal) 410g (131kcal)

Protein



WOMEN MEN
FISH Tuna 113g (154kcal) 142g (193kcal)

Cod 113g (90kcal) 142g (112kcal)

Salmon 85g (184kcal) 113g (245kal)
TURKEY Turkey Bacon 3 slices (159kcal) 4 slices (212kcal)

Turkey Fillet 113g (119kcal) 142g (149kcal)

Turkey Mince 113g (199kcal) 142g (250kcal)

Sandwich Meat 113g (139kcal) 170g (193kcal)
CHICKEN Chicken Breast (Grilled) 113g (168kcal) 142g (210kcal)

Ground Chicken (Ask butcher to mince for you) 113g (168kcal) 142g (210kcal)

Sandwich Meat 113g (129kcal) 170g (193kcal)
BEEF 95% Lean Mince 85g(110kcal) 113g(147kcal)

Sandwich Meat 113g (131kcal) 170g(197kcal)
EGGS Egg 1 whole + 3 whites (134kcal) 2 whole (152kcal)

Powdered Egg Substitute 6g (18kcal) 12g (37kcal)
DAIRY Plain Non Fat Greek Yoghurt 250g (142 kcal) 333g (189kcal)

0% Cottage Cheese 150g (102kcal) 195g (133kcal)

Semi Skimmed Milk 296ml (100kcal) 355ml (121 kcal)
VEGETARIAN Lentils (dried) 50g (52kcal) 100g (105kcal)

Black Beans 40g (46kcal) 60g (70kcal)

Steamed Tofu 227g (166kcal) 283g (207kcal)

Forever Lite Ultra


Edamame (Shelled) 78g (153kcal) 118g (231kcal)

Veggie Burger 1 burger 60g (96kcal) 1 1/2 burgers 90g (144kcal)




Produce


WOMEN MEN
APPLE 1 Medium (67kcals) 1 Medium (67kcals)
APRICOT 4 Small (52kcals) 4 Small (39kcals)
BANANA 1 Small (81kcals) 1 Small (81kcals)
BERRIES (ALL) 175g (65kcals) 175g (65kcals)
CANTALOUPE MELON 117g (28kcals) 117g (28kcals)
GRAPEFRUIT ½ large (56kcals) ½ Large (56kcals)
GRAPES 151g(98kcals) 151g(98kcals)
ORANGE 1 Medium or 2 Clementines (43kcals) 1 Medium or 2 Clementines (43kcals)
PEACH 1 Medium (50kcals) 1 Medium (50kcals)
PEAR 1 Medium (58kcals) 1 Medium (58kcals)
Pineapple 165g (68kcals) 165g (68kcals)
TOMATO 200g (28kcals) 200g (28kcals)
RAISINS 20g (54kcals) 20g (54kcals)
PRUNES 4 Large (58kcals) 4 Large (43kcals)
ARTICHOKE 1 Large (60kcals) 1 Large (60kcals)
CARROTS 128g (44kcals) 128g (44kcals)
ASAPARAGUS 18 Spears (40kcals) 15 Spears (33kcals)
CORN ON THE COB 1 Whole (47kcals) 1 Whole (47kcals)
BRUSSEL SPROUTS 12 Sprouts (54kcals) 12 Sprouts (42kcals)
COURGETTE 1 (40-50kcals) 1 (40-50kcals)
PEPPER FREE FREE
BROCOLLI FREE FREE
CABBAGE FREE FREE
CELERY FREE FREE
CUCUMBER FREE FREE
GREEN BEANS FREE FREE
KALE FREE FREE
LETTUCE (ALL TYPES) FREE FREE
SPINACH FREE FREE
CAULIFLOWER FREE FREE

Fats



WOMEN MEN
NUTS Peanut Butter 1 tablespoons (91KCAL) 1 1/2 tablespoons (137KCAL)

Almond (Whole and Unsalted) 12 Almonds (14.4g/ 88kcal) 18 Almonds (21.6g/ 132kcal)

Walnuts (Harved) 7 halves (21g/ 145kcal) 10 halves (30g/ 206kcal)

Cashew ( Whole and Unsalted) 7 cashews (15g/ 86kcal) 10 cashews (22.5g / 129kcal)

Pistachio 20 kernals (15g/ 90 kcal) 30 kernals (30g/ 129kcal)
FRUIT Avocado 50g (95 kcals) 56g (106kcals

Coconut Flakes (Unsweetened) 20g (63kcals) 3 tablespoons (57kcals)

Olives 9 whole (19kcals) 10 whole (20kcal)
SEED Pumpkin Seeds 1½ tablespoons ( 124kcals) 2 tablespoons (170kcals)

Sunflower Seeds 1½ tablespoons (86kcals) 2 tablespoons (115kcals)

Chia Seeds 1½ tablespoons (13kcals) 2 tablespoons (27kcals)

Flax Seeds 1 tablespoon (135kcals) 1½ tablespoons (202kcals)
OIL Olive Oil 2 teaspoons (90kcals) 1 tablespoon (135 kcals)

Coconut Oil 2 teaspoons (90kcals) 1 tablespoon (135 kcals)

Sunflower Oil 2 teaspoons (90kcals) 1 tablespoon (135 kcals)
DAIRY Mozzarella Cheese 28g (72kcals) 28g (72kcals)

Reduced Fat Cheese 28g (77kcals) 43g (117kcals)

Full Fat Cheese 14g (58kcals) 21g (87kcals)

Dark Chocolate (At Least 70% Cacao) 14g (71kcals) 21g (107kcals)