Food Group

Foods

Calories

Protein (grams)

Meats, Poultry, Fish, Eggs

2-3 oz of ground beef, meatloaf, top pork loin, pork chop, ground lamb, chicken (dark meat) with skin, ground turkey

150-225

14-21

2-3 oz lean round/sirloin steak, tenderloin, ham, lamb chop, halibut, chicken/turkey (dark meat) with no skin, chicken (white meat) with skin, salmon, sardines, tilapia, tuna in oil

110-165

14-21

1 large egg

75

5

Dairy

1 cup 2% low fat milk, Lactaid 2% low fat milk, 6 oz low fat vanilla yogurt container

120

8

½ cup light ice cream, ½ cup frozen low fat yogurt

135

4

1 slice regular cheeses: american, cheddar, colby, swiss

100

7

½ cup low fat cottage cheese

90

14

1 oz regular cheeses: mozzarella, feta

75

7

2 TBSP regular sour cream, half and half cream, 1 TBSP regular cream cheese

45

1

Meat, Non-Dairy Alternatives

2 TBSP peanut butter, almond butter

200

7

1 oz almonds, cashews, peanuts, walnuts

165-185

4-7

½ cup cooked beans, lentils (any)

125

7

1 cup regular soy milk, almond milk, rice milk

90

4-7

½ cup tofu

75

7

Breads, Pastas, Cereals

1 hamburger bun, English muffin, small bagel, 1 cup rice, pastas, noodles, hot/cold cereals, six Saltine crackers

160

6

½ pita, 1 slice bread, 4 inch pancake/waffle, 6 inch tortilla

80

3

Fruits, Vegetables

1 large banana

105

2

1 small potato, ½ cup mashed potatoes, yams, marinara sauce

80

3

1 whole fruit (small apple, peach, etc.), ½ cup cut up fresh fruit, canned fruit, applesauce

60

0

1 cup fresh vegetables, ½ cup cooked vegetables (any)

25

2

Desserts, Snacks

1 slice angel food cake, ½ cup regular pudding, sherbet

130

3

3 graham cracker squares, 8 animal crackers

80

3

Beverages

1 cup fruit juices (any)

140

0

1 cup tomato juice, V8 juice

50

2

Condiments

½ avocado, 2 TBSP regular ranch salad dressing

150

0

2 TBSP regular Italian dressing

85

0

3 TBSP hummus

70

3

1 TBSP honey, jam, jelly, maple syrup

60

0

1 TBSP butter, margarine, regular mayonnaise, oils

100

0

4 TBSP salsa, 2 TBSP ketchup

20

0