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Your Meal Plan and Grocery List
Jun 4, 2021 - Jun 7, 2021
Jump To      Grocery List       Jun 4       Jun 5       Jun 6       Jun 7      
Friday, June 4 1588 Cal   • 154.9g Carbs   (25.8g Fiber)   • 57.2g Fat   • 115.9g Protein
Breakfast   339 Calories
Vanilla Banana Protein Shake - 1 serving 245 Cal •24.9g Carbs •3.6g Fat •25.6g Protein
Banana 1/2 medium 52.5 13.5g 0.2g 0.6g
Almond milk 1 cup 60 7.9g 2.4g 1.0g
Vanilla extract 1 tsp 12.1 0.5g 0.0g 0.0g
Whey protein powder 1 scoop 120 3.0g 1.0g 24.0g
Ice cubes 1/2 cup 0 0g 0g 0g
Apple - 1 apple 95 Cal •25.1g Carbs •0.3g Fat •0.5g Protein
Apples 1 medium 94.6 25.1g 0.3g 0.5g
Lunch   305 Calories
Ham, Swiss & Spinach Wrap - 1 serving 299 Cal •25.9g Carbs •12.4g Fat •20.6g Protein
Sliced ham 2 slice oval 55.1 0.5g 1.8g 9.1g
Spinach 1/3 cup 2.3 0.4g 0.0g 0.3g
Tortillas 1 tortilla 134.8 23.5g 2.7g 3.6g
Swiss cheese 1 slice 106.4 1.5g 7.8g 7.5g
Celery - 1 stalks 6 Cal •1.2g Carbs •0.1g Fat •0.3g Protein
Celery 1 stalk, medium 6.4 1.2g 0.1g 0.3g
Dinner   623 Calories
Chicken & Mayo Bagel - 1 bagel 623 Cal •60.7g Carbs •11.4g Fat •65.0g Protein
Chicken breast 1 breast 283.2 0g 6.2g 53.1g
Bagels 1 medium bagel 288.8 56.1g 1.7g 11.0g
Tomatoes 3 slice, medium 10.8 2.3g 0.1g 0.5g
Lettuce 2 leaf, large 4.2 0.9g 0.0g 0.3g
Light mayonnaise 1 tbsp 35.7 1.4g 3.3g 0.1g
Snack   322 Calories
Avocado - 1 avocado 322 Cal •17.1g Carbs •29.5g Fat •4.0g Protein
Avocados 1 fruit 321.6 17.1g 29.5g 4.0g
Saturday, June 5 1613 Cal   • 117.8g Carbs   (34.1g Fiber)   • 75.8g Fat   • 122.6g Protein
Breakfast   368 Calories
Chia Pudding - 1 serving 270 Cal •36.1g Carbs •11.9g Fat •7.1g Protein
Chia seeds 1 oz 137.8 11.9g 8.7g 4.7g
Sucralose 1 packet 3.4 0.9g 0g 0g
Almond milk 1 cup 60 7.9g 2.4g 1.0g
Vanilla extract 1/4 tsp 3.0 0.1g 0.0g 0.0g
Cinnamon 1/4 tsp 1.6 0.5g 0.0g 0.0g
Raspberries 1 cup 64.0 14.7g 0.8g 1.5g
Pecans - 1/2 ounce 98 Cal •2.0g Carbs •10.2g Fat •1.3g Protein
Pecans 1/2 oz 97.9 2.0g 10.2g 1.3g
Lunch   368 Calories
Chicken Wraps - 1 rollup 368 Cal •29.7g Carbs •12.5g Fat •33.0g Protein
Chicken breast 1/2 breast 141.6 0g 3.1g 26.5g
Lettuce 2 leaf outer 9.5 1.8g 0.2g 0.7g
Parmesan cheese 1 tbsp 21 0.7g 1.4g 1.4g
Tomatoes 1/2 medium whole 11.1 2.4g 0.1g 0.5g
Light mayonnaise 1 tbsp 50.1 1.3g 4.9g 0.1g
Tortillas 1 tortilla 134.8 23.5g 2.7g 3.6g
Dinner   443 Calories
Chicken caesar salad - 1 1/2 serving 443 Cal •9.3g Carbs •23.7g Fat •47.3g Protein
Lettuce 3 cup shredded 24.0 4.6g 0.4g 1.7g
Caesar salad dressing 1 1/2 tbsp 24.8 4.2g 1.0g 0.1g
Olive oil 3 tsp 119.3 0g 13.5g 0g
Chicken breast 1 1/2 half breast 212.4 0g 4.6g 39.8g
Parmesan cheese 3 tbsp 62.3 0.5g 4.1g 5.7g
Snack   434 Calories
Post-Workout Banana Protein Smoothie - 1 serving 225 Cal •30.0g Carbs •1.4g Fat •25.3g Protein
Water 2 cup 0 0g 0g 0g
Banana 1 medium 105.0 27.0g 0.4g 1.3g
Whey protein powder 1 scoop 120 3.0g 1.0g 24.0g
Peanut Butter & Celery - 1 serving 209 Cal •10.7g Carbs •16.2g Fat •8.6g Protein
Peanut butter 2 tbsp 188.5 6.9g 16.0g 7.7g
Celery 2 stalks, large 20.5 3.8g 0.2g 0.9g
Sunday, June 6 1624 Cal   • 104.4g Carbs   (20.7g Fiber)   • 73.9g Fat   • 142.3g Protein
Breakfast   345 Calories
Breakfast "Sushi" - 2 serving 156 Cal •12.0g Carbs •8.3g Fat •8.6g Protein
Olive oil 1/2 tsp 19.9 0g 2.3g 0g
Green bell pepper 2 tbsp 3.7 0.9g 0.0g 0.2g
Egg 1 extra large 80.1 0.4g 5.3g 7.0g
Tortillas 1 tortilla 52.3 10.7g 0.7g 1.4g
Apple - 2 apple 189 Cal •50.3g Carbs •0.6g Fat •0.9g Protein
Apples 2 medium 189.3 50.3g 0.6g 0.9g
Lunch   458 Calories
Gourmet Grilled Cheese - 1 serving 458 Cal •26.7g Carbs •24.6g Fat •32.3g Protein
Egg 1/2 large 35.8 0.2g 2.4g 3.1g
Parmesan cheese 3/8 cup 124.5 1.0g 8.2g 11.4g
Goat cheese 2 oz 149.7 0g 12.0g 10.5g
Whole-wheat bread 2 slice 141.1 23.9g 2.0g 7.0g
Tomatoes 2 slice, medium 7.2 1.6g 0.1g 0.4g
Dinner   508 Calories
Cheesy Chicken and Spinach - 1 serving 508 Cal •7.7g Carbs •24.7g Fat •62.2g Protein
Olive oil 1 tbsp 119.3 0g 13.5g 0g
Chicken breast 2 half breast 283.2 0g 6.2g 53.1g
Spinach 1 cup 6.9 1.1g 0.1g 0.9g
Cherry tomatoes 1 cup cherry tomatoes 26.8 5.8g 0.3g 1.3g
Mozzarella cheese 1 oz 72.0 0.8g 4.5g 6.9g
Snack   312 Calories
Simple Lemon Pepper Tuna - 1 serving 148 Cal •1.7g Carbs •1.6g Fat •32.2g Protein
Tuna 1 can 141.9 0g 1.6g 32.1g
Pepper 1/2 tsp 2.6 0.7g 0.0g 0.1g
Lemon juice 1 tbsp 3.3 1.0g 0.0g 0.1g
Almonds - 1 ounce 164 Cal •6.1g Carbs •14.2g Fat •6.0g Protein
Almonds 1 oz 164.1 6.1g 14.2g 6.0g
Monday, June 7 1608 Cal   • 144.7g Carbs   (22.7g Fiber)   • 62.7g Fat   • 124.4g Protein
Breakfast   395 Calories
Breakfast Sandwich - 1 sandwich 353 Cal •28.5g Carbs •16.8g Fat •22.6g Protein
Egg 1 extra large 80.1 0.4g 5.3g 7.0g
Salt 3/16 dash 0 0g 0g 0g
Pepper 3/16 dash 0.0 0.0g 0.0g 0.0g
English muffins 1 muffin 127.1 25.5g 1.1g 5.0g
Deli cut turkey 1 oz 31.8 2.2g 0.9g 3.8g
Cheddar cheese 1 slice 113.7 0.4g 9.5g 6.7g
Blueberries - 1/2 cup 42 Cal •10.7g Carbs •0.2g Fat •0.5g Protein
Blueberries 1/2 cup 42.2 10.7g 0.2g 0.5g
Lunch   277 Calories
Kale Soup - 2 serving 153 Cal •27.7g Carbs •1.8g Fat •12.1g Protein
Kale 2 cup, chopped 65.7 11.7g 1.2g 5.7g
Onions 1/2 cup, sliced 23 5.4g 0.1g 0.6g
Cherry tomatoes 10 cherry tomato 30.6 6.6g 0.3g 1.5g
Vegetable Broth 2 cup 33.6 4.0g 0.0g 4.2g
Easy Parmesan Crisps - 6 crisps 125 Cal •1.0g Carbs •8.2g Fat •11.4g Protein
Parmesan cheese 6 tbsp 124.5 1.0g 8.2g 11.4g
Dinner   623 Calories
Chicken & Mayo Bagel - 1 bagel 623 Cal •60.7g Carbs •11.4g Fat •65.0g Protein
Chicken breast 1 breast 283.2 0g 6.2g 53.1g
Bagels 1 medium bagel 288.8 56.1g 1.7g 11.0g
Tomatoes 3 slice, medium 10.8 2.3g 0.1g 0.5g
Lettuce 2 leaf, large 4.2 0.9g 0.0g 0.3g
Light mayonnaise 1 tbsp 35.7 1.4g 3.3g 0.1g
Snack   313 Calories
Peanut Butter & Celery - 1 1/2 serving 313 Cal •16.1g Carbs •24.3g Fat •12.9g Protein
Peanut butter 3 tbsp 282.7 10.4g 24.0g 11.5g
Celery 3 stalks, large 30.7 5.7g 0.3g 1.3g

Recipes
Jun 4, 2021 - Jun 7, 2021
Almonds Per 1 ounce (1 serving):
164 Cal • 6.1g Carbs (3.5g Fiber) • 14.2g Fat • 6.0g Protein
Prep 1 ounce for Snack on June 6
Scaled to 1 ounce
1 oz Almonds (28 g)
No directions
Apple Per 1 apple (1 serving):
95 Cal • 25.1g Carbs (4.4g Fiber) • 0.3g Fat • 0.5g Protein
Prep 1 apple for Breakfast on June 4, Prep 2 apple for Breakfast on June 6
Scaled to 1 apple
1 medium Apples (182 g)
Directions are for original recipe of 1 apple
1 Simply wash and enjoy, or core and slice the apple for easier eating.
Avocado Per 1 avocado (1 serving):
322 Cal • 17.1g Carbs (13.5g Fiber) • 29.5g Fat • 4.0g Protein
Prep 1 avocado for Snack on June 4
Scaled to 1 avocado
1 fruit Avocados (201 g)
Directions are for original recipe of 1 avocado
1 Cut in half and remove the pit.
2 Optional topping ideas: Sea salt, black pepper, balsamic vinegar, lemon/lime juice, or paprika.
Blueberries Per 1 cup (1 serving):
84 Cal • 21.4g Carbs (3.6g Fiber) • 0.5g Fat • 1.1g Protein
Prep 0.5 cup for Breakfast on June 7
Scaled to 1/2 cup
1/2 cup Blueberries (74 g)
Directions are for original recipe of 1 cup
1 Wash and enjoy
Breakfast "Sushi" Per 1 serving :
78 Cal • 6.0g Carbs (0.9g Fiber) • 4.1g Fat • 4.3g Protein
Prep 2 serving for Breakfast on June 6
Scaled to 2 serving
1/2 tsp Olive oil (2.2 g)
2 tbsp Green bell pepper (19 g)
1 extra large Egg (56 g)
1 tortilla Tortillas (24 g)
Directions are for original recipe of 2 serving
1 Chop peppers. Heat oil in a pan over medium heat.
2 Cook peppers in oil. Remove peppers from pan. Whisk eggs and cook over hot skillet, without scrambling them. Move egg inward to cook fully, and flip, so you have a large "fried egg". Cut in half. Place one egg on each tortilla. Add peppers to the center of your tortilla and roll up.
3 Cut into "sushi" size rolls and enjoy!
Breakfast Sandwich Per 1 sandwich (1 serving):
353 Cal • 28.5g Carbs (2.7g Fiber) • 16.8g Fat • 22.6g Protein
Prep 1 sandwich for Breakfast on June 7
Scaled to 1 sandwich
1 extra large Egg (56 g)
3/16 dash Salt (0.1 g)
3/16 dash Pepper (0 g)
1 muffin English muffins (57 g)
1 oz Deli cut turkey (28 g)
1 slice Cheddar cheese (28 g)
Directions are for original recipe of 6 sandwich
1 Preheat oven to 375 degrees F. Lightly oil six 10-ounce ramekins or coat with nonstick spray and place onto a baking sheet.
2 Add one egg to each ramekin, beating slightly; season with salt and pepper, to taste. Place into oven and bake until egg whites are cooked through, about 12-14 minutes.
3 Place one egg over the muffin bottom. Top with 2 slices turkey and 1 slice cheese, and then cover with another muffin top to create a sandwich. Repeat with remaining English muffins to make 6 sandwiches. Wrap tightly in plastic wrap and place in the freezer.
4 To reheat, remove plastic wrap from the frozen sandwich and wrap in a paper towel. Place into microwave for 1-2 minutes, or until heated through completely.
Celery Per 2 stalks (1 serving):
13 Cal • 2.4g Carbs (1.3g Fiber) • 0.1g Fat • 0.6g Protein
Prep 1 stalks for Lunch on June 4
Scaled to 1 stalks
1 stalk, medium Celery (40 g)
Directions are for original recipe of 2 stalks
1 Wash thoroughly.
Cheesy Chicken and Spinach Per 1 serving :
508 Cal • 7.7g Carbs (2.4g Fiber) • 24.7g Fat • 62.2g Protein
Prep 1 serving for Dinner on June 6
Scaled to 1 serving
1 tbsp Olive oil (14 g)
2 half breast Chicken breast (236 g)
1 cup Spinach (30 g)
1 cup cherry tomatoes Cherry tomatoes (149 g)
1 oz Mozzarella cheese (28 g)
Directions are for original recipe of 1 serving
1 Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F.
2 While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces.
3 Sauté vegetables in pan, season with garlic and salt as desired.
4 Shred or grate preferred cheese, like mozzarella, and add to pan.
5 When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
Chia Pudding Per 1 serving :
270 Cal • 36.1g Carbs (19.0g Fiber) • 11.9g Fat • 7.1g Protein
Prep 1 serving for Breakfast on June 5
Scaled to 1 serving
1 oz Chia seeds (28 g)
1 packet Sucralose (1 g)
1 cup Almond milk (240 g)
1/4 tsp Vanilla extract (1.1 g)
1/4 tsp Cinnamon (0.7 g)
1 cup Raspberries (123 g)
Directions are for original recipe of 1 serving
1 In a medium bowl, combine chia seeds, sugar, almond milk, vanilla, and a pinch of cinnamon. Stir for a couple minutes until very well combined and starting to thicken.
2 Top with berries. Eat immediately or let sit for up to 48 hours to thicken more.
Chicken & Mayo Bagel Per 1 bagel (1 serving):
623 Cal • 60.7g Carbs (3.5g Fiber) • 11.4g Fat • 65.0g Protein
Prep 1 bagel for Dinner on June 4, Prep 1 bagel for Dinner on June 7
Scaled to 1 bagel
1 breast Chicken breast (236 g)
1 medium bagel Bagels (105 g)
3 slice, medium Tomatoes (60 g)
2 leaf, large Lettuce (30 g)
1 tbsp Light mayonnaise (15 g)
Directions are for original recipe of 1 bagel
1 Slice the bagel in half, and if desired toast lightly. Apply half of the mayonnaise to the cut-side of the top half of the bagel, and the remaining half of the mayonnaise to the bottom-half of the bagel.
2 To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. Slice the cooked chicken breast into 1/2cm thick slices. Slice the Tomatoes into 1/2cm thick slices.
3 Arrange the lettuce on-top the bottom-half of the bagel, on-top of the lettuce place the slices of cooked chicken, balance the tomatoes on top of the chicken and finish by covering with the remaining half of the bagel
Chicken Wraps Per 1 rollup (1 serving):
368 Cal • 29.7g Carbs (3.0g Fiber) • 12.5g Fat • 33.0g Protein
Prep 1 rollup for Lunch on June 5
Scaled to 1 rollup
1/2 breast Chicken breast (118 g)
2 leaf outer Lettuce (56 g)
1 tbsp Parmesan cheese (5 g)
1/2 medium whole Tomatoes (62 g)
1 tbsp Light mayonnaise (15 g)
1 tortilla Tortillas (46 g)
Directions are for original recipe of 1 rollup
1 Preheat oven to 400 degrees F. Place chicken on a foil lined pan and bake for about 15-20 minutes or until it is cooked through, no longer pink, and juices run clear. Chop up into bite sized pieces.
2 Place first 5 ingredients in large bowl and mix together well, until mayonnaise is evenly distributed. Spoon onto tortillas; roll up. Enjoy!
Chicken caesar salad Per 1 serving :
295 Cal • 6.2g Carbs (2.0g Fiber) • 15.8g Fat • 31.5g Protein
Prep 1.5 serving for Dinner on June 5
Scaled to 1 1/2 serving
3 cup shredded Lettuce (141 g)
1 1/2 tbsp Caesar salad dressing (22 g)
3 tsp Olive oil (14 g)
1 1/2 half breast Chicken breast (177 g)
3 tbsp Parmesan cheese (15 g)
Directions are for original recipe of 1 serving
1 Slice the raw chicken breast into strips and fry in a pan with olive oil.
2 Mix the roasted chicken, lettuce, dressing, and cheese in a bowl.
3 Eat it
Easy Parmesan Crisps Per 4 crisps (1 serving):
83 Cal • 0.7g Carbs (0g Fiber) • 5.5g Fat • 7.6g Protein
Prep 6 crisps for Lunch on June 7
Scaled to 6 crisps
6 tbsp Parmesan cheese (30 g)
Directions are for original recipe of 12 crisps
1 Preheat oven to 400F.
2 Place each tablespoon of shredded cheese on parchment paper or silicone lined baking sheet about 1 to 2 inches apart.
3 Bake about 3-5 minutes until edges are browned.
4 Allow to cool before serving.
Gourmet Grilled Cheese Per 1 serving :
458 Cal • 26.7g Carbs (3.8g Fiber) • 24.6g Fat • 32.3g Protein
Prep 1 serving for Lunch on June 6
Scaled to 1 serving
1/2 large Egg (25 g)
3/8 cup Parmesan cheese (30 g)
2 oz Goat cheese (57 g)
2 slice Whole-wheat bread (56 g)
2 slice, medium Tomatoes (40 g)
Directions are for original recipe of 4 serving
1 Place the beaten eggs in a wide, shallow bowl, and set aside. Place the parmesan cheese in a wide, shallow dish, and set aside.
2 Spread the goat cheese onto one side of each slice of bread. Sandwich two tomato slices between two pieces of bread, then dip both sides into the beaten egg. Allow the excess to drip off, then press the sandwiches into the parmesan cheese, coating well on each side; set aside. Repeat to make 4 sandwiches.
3 Heat a large, nonstick skillet over medium heat. Cook the sandwiches until golden brown and crisp, about 3 minutes per side.
Ham, Swiss & Spinach Wrap Per 1 serving :
299 Cal • 25.9g Carbs (1.4g Fiber) • 12.4g Fat • 20.6g Protein
Prep 1 serving for Lunch on June 4
Scaled to 1 serving
2 slice oval Sliced ham (54 g)
1/3 cup Spinach (10 g)
1 tortilla Tortillas (46 g)
1 slice Swiss cheese (28 g)
Directions are for original recipe of 15 serving
1 Place tortilla on a plate. Build the roll in this order: 1 slice of ham, 1 tortilla, 3-4 leaves of spinach, 1 slice of cheese, and 1 slice of ham. Roll, and slice if you want. Repeat with the remaining ingredients.
Kale Soup Per 1 serving :
76 Cal • 13.8g Carbs (3.9g Fiber) • 0.9g Fat • 6.1g Protein
Prep 2 serving for Lunch on June 7
Scaled to 2 serving
2 cup, chopped Kale (134 g)
1/2 cup, sliced Onions (57 g)
10 cherry tomato Cherry tomatoes (170 g)
2 cup Vegetable Broth (480 g)
Directions are for original recipe of 1 serving
1 Bring a stock pot of water to boil. Boil kale in water until tender, about 5 minutes. Drain.
2 Bring broth to a boil. Add onion, tomato, kale. Serve.
Peanut Butter & Celery Per 1 serving :
209 Cal • 10.7g Carbs (4.6g Fiber) • 16.2g Fat • 8.6g Protein
Prep 1 serving for Snack on June 5, Prep 1.5 serving for Snack on June 7
Scaled to 1 serving
2 tbsp Peanut butter (32 g)
2 stalks, large Celery (128 g)
Directions are for original recipe of 1 serving
1 Spread peanut butter on celery and enjoy!
Pecans Per 1 ounce (1 serving):
196 Cal • 3.9g Carbs (2.7g Fiber) • 20.4g Fat • 2.6g Protein
Prep 0.5 ounce for Breakfast on June 5
Scaled to 1/2 ounce
1/2 oz Pecans (14 g)
No directions
Post-Workout Banana Protein Smoothie Per 1 serving :
225 Cal • 30.0g Carbs (3.0g Fiber) • 1.4g Fat • 25.3g Protein
Prep 1 serving for Snack on June 5
Scaled to 1 serving
2 cup Water (473 g)
1 medium Banana (118 g)
1 scoop Whey protein powder (30 g)
Directions are for original recipe of 1 serving
1 Combine all ingredients in a blender and pulse until smooth. Enjoy!
Simple Lemon Pepper Tuna Per 1 serving :
148 Cal • 1.7g Carbs (0.3g Fiber) • 1.6g Fat • 32.2g Protein
Prep 1 serving for Snack on June 6
Scaled to 1 serving
1 can Tuna (165 g)
1/2 tsp Pepper (1.1 g)
1 tbsp Lemon juice (15 g)
Directions are for original recipe of 2 serving
1 Combine all of the ingredients and then serve as desired.
Vanilla Banana Protein Shake Per 1 serving :
245 Cal • 24.9g Carbs (2.5g Fiber) • 3.6g Fat • 25.6g Protein
Prep 1 serving for Breakfast on June 4
Scaled to 1 serving
1/2 medium Banana (59 g)
1 cup Almond milk (240 g)
1 tsp Vanilla extract (4.2 g)
1 scoop Whey protein powder (30 g)
1/2 cup Ice cubes (118 g)
Directions are for original recipe of 1 serving
1 Combine all ingredients in a blender and pulse until smooth. Enjoy!

Grocery List
Jun 4, 2021 - Jun 7, 2021
This list has subtracted any foods you have in your Pantry.
Vegetables
Spinach
1 1/3 cup (40 g), Raw
Celery
9 stalk, medium (7-1/2" - 8" long) (360 g), Raw
Tomatoes
2 medium whole (2-3/5" dia) (246 g), Red, ripe, raw, year round average
Lettuce
4 3/4 cup shredded (223 g), Romaine or cos, raw
Green bell pepper
1/4 medium (approx 2-3/4" long, 2-1/2" dia) (30 g), Sweet, green, raw
Cherry tomatoes
2 1/4 cup cherry tomatoes (335 g), Red, ripe, raw, year round average
Kale
2 cup, chopped (134 g), Raw
Onions
2/3 medium (2-1/2" dia) (73 g), Raw
Vegetable Broth
2 cup (480 g), From bouillons. Low sodium
Fruits and Fruit Juices
Banana
1 1/2 medium (7" to 7-7/8" long) (177 g), Raw
Apples
3 medium (3" dia) (546 g), With skin
Avocados
1 fruit (201 g), Raw, All commercial varieties
Raspberries
1 cup (123 g), Raw
Lemon juice
1 tbsp (15 g), Raw
Blueberries
1/2 cup (74 g), Raw
Dairy Products
Whey protein powder
2 scoop (30g) (60 g), Gold Standard, Any flavor, 100% whey protein
Swiss cheese
1 oz (28 g),
Parmesan cheese
16 tbsp (80 g), Shredded
Egg
2 3/4 large (138 g), Whole, fresh eggs
Goat cheese
4 tbsp (60 g), Soft type
Mozzarella cheese
1 oz (28 g), Part skim milk
Cheddar cheese
1 oz (28 g),
Beverages
Ice cubes
5 1/2 cube (122 g), Frozen water
Water
2 cup (473 g), Plain, clean water
Poultry Products
Chicken breast
4 1/4 breast, bone and skin removed (1.0 kg), Broilers or fryers, meat only, raw
Sausage and Lunch Meat
Sliced ham
2 slice oval (54 g), Extra lean
Deli cut turkey
3 slice (30 g), White, rotisserie
Seafood
Tuna
6 oz (170 g), Fish, light, canned in water, drained solids
Spices and Herbs
Vanilla extract
1/2 tbsp (6.5 g),
Cinnamon
1/4 tbsp (1.95 g), Spices, ground
Pepper
1/4 tbsp (1.6 g), Spices, black
Salt
1/4 tbsp (4.5 g), Table
Soy & Legumes
Peanut butter
5 tbsp (80 g), Chunk style, without salt
Nut and Seed Products
Almond milk
2 cup (480 g), Plain
Chia seeds
2 1/2 tbsp (30 g), Seeds, dried
Pecans
1/4 cup, halves (25 g), Nuts
Almonds
1/4 cup, whole (36 g), Nuts, raw
Baked Products
Tortillas
2 2/3 tortilla (approx 7-8" dia) (123 g), Ready-to-bake or -fry, flour
Bagels
2 medium bagel (3-1/2" to 4" dia) (210 g), Plain, unenriched, without calcium propionate(includes onion, poppy, sesame)
Whole-wheat bread
2 slice (56 g), Commercially prepared
English muffins
1 muffin (57 g), Wheat
Fats and Oils
Light mayonnaise
2 tbsp (30 g), Salad dressing, light
Light mayonnaise
1 tbsp (15 g), Salad dressing, Kraft brand
Caesar salad dressing
1/4 cup (60 g), Low calorie
Olive oil
2 1/4 tbsp (30 g), Salad or cooking
Sweets
Sucralose
1 packet (1 g), Sweeteners, tabletop, splenda packets