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SMILES4383's Photo SMILES4383 Posts: 14,789
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

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
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
Maple Syrup
Sugar, Raw

emoticon Veggies

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

c Cooked
1 c Raw

Alfalfa Sprouts
Bamboo Shoots
Beans, ALL
not dried
Bok Choy
Brussel Sprouts
Kale, Collars, Mustard,
Turnip,Beet,Swiss Chard
Pea Pods
Sea Vegetables
Summer Squash
Tomato/Veg Juice
Water Chestnuts

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 @@
My Recipes
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