Avocado ¼ avocado 50cal/*5fat
(Medium black)
Black Beans ¼ cup 35cal/9carb/3pro
Brown Rice ½ cup cooked 107cal/22carb
Chicken Breast 1 oz cooked 50cal/0fat/11pro
(Plain)
Corn Tortilla 1 tortilla 55cal/*1fat/11carb
(Yellow or white)
Cottage Cheese ½ cup 90cal/*3fat/4carb
(low fat 1 or 2%)
Cocoa Powder 1 TB 20cal/3carb
(Dark or regular)
Cool Whip 2 TB 30cal/*0-2fat/2carb
(Light OR fat free)
Edamame Beans ½ cup=17 pods 100cal/*3fat/
(Shelled or pods) 9carb/8pro
Egg 1 egg 75cal/*5fat/6pro
(Large egg)
Egg white 1 white 16cal/*0fat/3pro
(Large egg)
Greek yogurt 1 cup 130cal/9carb/22pro
(Fat free)
Kashi Crackers 16 crackers 139cal/*3fat/23carb
Kodiak Pancake Mix ¼ cup 98cal/*1fat/20carb/5pro
(Whole grain pancake mix)
La Tortilla Factory Tortilla 1 LARGE 80-100cal/19-22carb/8pro
LIGHT Laughing Cow Cheese 1 wedge 35cal/*2fat/3pro
Newmans Honey Mustard Drsg 1 TB 35cal/*2fat/4carb
Oats ½ cup raw 150cal/27carb/5pro
(Plain OR quick- no sugar added)
Multigrain Cheerios 1 cup 112cal/24carb
Pumpkin 2 TB 10cal/2carb
(Plain-no sugar added)
Parmesan cheese 1 tsp 10cal/*1fat/1carb
(fat free OR light)
Peanut Butter 1 TB 95cal/*8fat/3carb
(Natural-no sugar added)
Protein Powder 1 scoop (4 TB) 90cal/*2fat/2carb/17pro
Refried Beans 2 TB 25cal/*0fat/5carb/2pro
(Fat free)
Rice Cake 1 cake 35cal/7-10carb
(plain or slightly sweetened)
Sara Lee whole wheat bun 1 bun 110cal/*1fat/21carb
(Whole grain) (small)
Sweet Potato 4 oz raw 70cal/17carb
(Plain)
String Cheese 1 stick 80cal/*7fat/9pro
Salsa 2 TB 10cal/5carb
Sour Cream 2 TB 24cal/5carb/1pro
(Fat free)
Syrup 2 TB 18cal/6carb
(sugar free)
Shrimp (3 oz raw) 15 medium sized 90-95cal/15-20pro
Turkey 1 oz 30cal/*0fat/4pro
(Lean cut)
Tuna ½ can=2.5 oz 82cal/*1fat/18pro
(Canned Albecore or regular)
White Fish 5 oz raw 120cal/*2-5fat/20-25pro
