| Fruits |
Calories |
Protein |
Carbs |
Fat |
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| 1 Large apple |
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| 1 Avocado |
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| 1 Medium Banana |
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| 1 cup blueberries |
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| 1 medium canteloupe |
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| 1/2 large grapefruit |
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| 1 medium nectarine |
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| 1 large orange |
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| 1 medium peach |
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| 1 medium pear |
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| 1 cup sliced pineapple |
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| 1 cup raspberries |
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| 1 cup whole strawberries |
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| Vegetables |
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| 20 asparagus spears |
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| 1 can green beans |
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| 1 cup chopped broccoli |
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| 1 cup Brussels sprouts |
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| 1 medium carrot |
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| 1 cup chopped cauliflower |
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| 1 medium celery stalk |
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| 1 cup canned corn |
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| 1 cup eggplant |
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| 1 medium onion |
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| 1 cup peas |
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| 1 baked potato, medium |
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| 2 cups salad (greens) |
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8 |
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| 1 medium sweet potato |
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| 1 medium tomato |
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| 1/2 cup tomato sauce (marinara) |
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| 1 cup sliced boiled zucchini |
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| Pasta (cooked) |
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| 1 cup egg noodles |
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| 1 cup macaroni and cheese |
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| 1 cup rice noodles |
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| 1 cup soba |
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| 1 cup spaghetti |
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| 1 cup whole wheat pasta |
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| Legumes (cooked) |
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| 1 cup baked beans |
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| 1 cup black beans |
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| 1 cup chickpeas |
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| 1 cup soybeans |
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| 1/2 cup hummus |
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| 1 cup kidney beans |
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| 1 cup lima beans |
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| 1 cup navy beans |
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| 1 tbsp peanut butter |
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| 1 ounce peanuts |
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| 1 cup Pinto beans |
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| 1 cup refried beans |
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| 1 ounce almonds |
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| 1 ounce cashews |
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| 1 ounce hazelnuts |
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| 1 ounce macadamia nuts |
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| 1 ounce mixed nuts |
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| 1 ounce pecans |
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| 1 ounce walnuts (English) |
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| Condiments |
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| 1 cup couscous (cooked) |
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| 1 tbsp jams and preserves |
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| 1 tbsp ketchup |
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| 1 tbsp fat-free mayonnaise |
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| 1 tbsp light mayonnaise |
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| 1 tbsp regular mayonnaise |
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| 1 tsp or packet mustard |
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1 tbsp salad dressing
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| 1 tbsp salad dressing oil/vinegar |
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