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SMILES4383's Photo SMILES4383 Posts: 14,603
4/13/10 10:31 P

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emoticon Protein

1 P = 55Kc 3gF 7gPro
CHO varies

c Cottage Cheese
c Egg Substitutes
3 Egg Whites
c Dry Beans, cooked
1 oz Gluten
c Lentil
c Legumes
c Limas, fresh
2 T Parmesan Cheese
c Peas
1oz Seitan
c Skim Milk
2 T Skim Milk Graduals
1 T Soy Milk Powder
3 oz Soy Milk, Liquid
c Soynuts
c Tempeh
c Tofu
c TVP, cooked
1oz Velveeta lite
c Yogurt
1 Whole egg

1 P + 1 Br =
c Dried Beans, cooked

1 P + 1 F =
1oz Dairy Cheese
1oz Soy Cheese
1oz Veggie Burger / Dogs

1 P + 2 F =
2 T Nut Butter
1 T Nuts
1 T Seeds

Misc. Protein Foods
2 t Brewers Yeast
2 T Gluten Flour
2 T Soy Flour
2 T Wheat Germ
4 t Yeast Flakes


emoticon Meat Protein Foods
1oz Lean meat

1oz High fat meats
add 1-2 Fats


emoticon Milk

1 M =90Kc 0gF 8gPro
12g CHO

1 c Buttermilk
c Cottage Cheese
1 c Rice Dream
1 c Skim Milk
c Skim Milk, Evap
1 c Soymilk, Lite
1 c Vegelicious
c Yogurt, Nonfat

1 M + 1 F =
1 c 2% Milk
1 c Soymilk, Reg

1 M + 1 fr =
c Yogurt, Fruit


emoticon Bread

1 Br =80Kc 0gF 3gPro
15g CHO

Bagel
5 T Bran
c Bread Crumbs
1 oz Bread,WholeGrn
Burger Bun
c Cereals, Cooked
c Cereals, Dry
1 c Cereals, Puffed
1 oz Crackers, any
1 oz Chips, +Fat
2sq Corn Bread
1 Dinner Roll
English Muffin
2T Flour
c Grain, cooked
3 T Grape Nuts
2 Pancakes, 4
c Pasta, cooked
c Polenta
3 c Popcorn, air-pop
Pita, 6-in
c Rice
1 Tortilla, Corn 6
1 Tortilla, flour 6
1 Shredded Wheat
Pillow
3 T Wheat Germ


emoticon Starchy Vegetables
c Corn
1 Corn on Cob, 6
c Lima Beans
2/3 c Parsnips
c Pea
c Potatoes, white
c Potatoes, sweet
1 c Squash, winter


emoticon Fat

1 F = 45Kc 5gF 0gPro
0g CHO

1 oz Avocado
1 t Butter
1 T Coconut, dried
1 oz Coconut, fresh
2 T Coconut, shred
1 T Cream Cheese
2 T Half & Half
1 T Heavy Cream
1 T Margarine, lite
1 t Margarine, reg
1 t Mayonnaise
1T Mayonnaise, Lite
1 T Nuts, any
1 t Oil, any
5 Olives, Large
10 Olives. Small
1 t Peanut Butter
1 T Seeds, any
1 T Sour Cream
2 t Salad Dressing
1 t Tahini


emoticon Fruit

1 fr = 60Kc 0gF 0gPro
15g CHO

1 c Berries
c Fruit, canned unsweetened
1 oz Fruit, dried
1 Fruit, FIST size
Fruit, larger
2 Fruit, smaller
c Fruit, marble sz
c Fruit, canned
c Fruit, fresh, cut
2 T Fruit Juice conc
c Fruit Juice

emoticon Sweetener = 1T
Honey
Maple Syrup
Molasses
Sugar, Raw


emoticon Veggies

1 V = 25Kc 0gF 2g Pro
5g CHO

c Cooked
1 c Raw

Alfalfa Sprouts
Artichokes
Asparagus
Bamboo Shoots
Beans, ALL
not dried
Beets
Bok Choy
Broccoli
Brussel Sprouts
Cabbage
Carrots
Cauliflower
Eggplant
Greens
Kale, Collars, Mustard,
Turnip,Beet,Swiss Chard
Jicama
Kohlrabi
Leeks
Mushrooms
Okra
Onions
Pea Pods
Peppers
Rutabaga
Sauerkraut
Sea Vegetables
Spinach
Summer Squash
Tomatoes
Tomato/Veg Juice
Turnips
Water Chestnuts
Zucchini


emoticon Garnishes

Take time to garnish your food attractively. Fruit or vegetables, in garnish amounts, are free. Any four of the following is a daily allotment

1 t Baco chips, Coconut
Cornstarch, Corn Meal,
Dried Fruits, Flour, Dry Milk
Nuts, Seeds, Wheat Germ
t Carob, Mayonnaise (lite)
1 T Cottage cheese,
Evaporated Skim Milk
Plain Yogurt
2 T Buttermilk
Bread Crumb
Skim Milk
1/8 sl Bread
3 Shredded Wheat


----------
I dont want to live my life as an unhealthy person.
I will do whatever it takes to receive OPTIMAL HEALTH.
...............
I can have anything I want --- I just don't want that.
...............
Keep your eyes on the PRIZE @@
~3T~
...............
My Recipes
recipes.sparkpeople.com/more-about-m
e.asp?user=761828


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