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) |