STARCHESCALORIES:80

Oneportionequals:
1/3cup
1/4cup(1oz.)
1/2cup

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.R

IP

1/3cup
1/2cup
1slice(1oz.)
1/3cup
1/2cup
1/3cup
1/2cup
1/2cob(5oz.)
1/2cup
1/3cup
1/2muffin
1/4cup
3tbsp.
3/4cup
1/3cup
1/4cup
1pancake
1/2cup
1/2cup
1/2cup
1/3cup
1/4large(3oz.)
1/2cup(3oz.)
1cup
1/2cup
1cup
1/3cup
1/3cup
1/2cup
1/2cup
1/3cup
1cup
1tortilla
1waffle
3tbsp.
1/2c

B
.n
et
LU
C

P
ED

Amaranthseeds,cooked
Bagel(wholewheat)
Barley(cooked)
Brancereals.Concentrated
(likeAllBranorAllBranBranBuds)
Brancereals,flaked(lowsugar)
Bread(wholewheat,pumpernickel,rye)
Buckwheatgroat(kasha),cooked
Bulgar(cooked)
Cassava/Yucca,cooked
Cookedcerials,oatmeal
Cornonthecob,large
Corn,plain,fresh,frozen,orcanned(drained)
Couscous,wholewheat(cooked)
Englishmuffin(wholewheat)
Granola,lowfat
GrapeNuts
Hominy,canned(drained)
Millet(cooked)
Muesli
Pancakes(wholewheat),1/4inchthick,6inchdiameter
Parsnip
Pasta,wholewheat(cooked)
Pita(wholewheat),6inchdiameter
Plantain,ripe
Potato,baked(withskin)
Potato,boiled
Potato,frenchfries(ovenbaked)
Potato,mashed(withmilk)
Pumpkin(canned,nosugaradded)
Quinoa(cooked)
Rice,brown(cooked)
Rice,wild(cooked)
Shreddedwheat
Spelt,cooked
Squash,winter(acorn,butternut)
Tortilla(cornorwholewheat),6inchdiameter
Waffle(wholewheat),4inchdiameter
Wheatgerm
Yamorsweetpotato

LEGUMESCALORIES:125
Oneportionequals:
1/2cup
1/2cup
2/3cup
1/2cup
1/2cup
1/2cup

B
.n
et

Beans:black,garbanzo,pinto,kidney,white,lima(cooked)
Beans,refried,canned,fatfree
Fava(cooked)
Lentils:brown,green,yellow(cooked)
Peas:blackeyed,split(cooked)
Peas:green

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IP

P
ED

Applesauce,unsweetened
Apple,small,withpeel
Apples,dried,unsulfured
Apricot,dried,unsulfured
Apricots,fresh
Banana
Blackberries
Blueberries
Cantaloupe
Cherries,fresh
Dates
Driedfruits,unsulfured
Figs
Fruitcocktail,nosugaradded
Grapefruit,fresh
Grapes,small
Honeydew
Kiwifruit
Mandarinoranges
Mango
Nectarine,small
Orange,small
Papaya
Peach,fresh,medium
Pear,fresh,large
Pineapple,fresh
Plums,fresh
Prunes
Raisins
Raspberries
Strawberries,whole
Tanferines,small
Watermelon
CarbohydratePowder(BeachbodyFuelShotorequivalent)

LU

FRUITSCALORIES:60

Oneportionequals:
1/2cup
1(4oz.)
4rings
8halves
4whole(5.5oz.)
1/2large(4oz.)
3/4cup
3/4cup
1cupcubed(11oz.)
12(3oz.)
3
2tbsp
2medium(3.5oz.)
1/2cup
1/2(11oz.)
17(3oz.)
1cupcubed(10oz.)
1(3.5oz.)
3/4cup
1/2cup(5.5oz.)
1(5oz.)
1(6.5oz.)
1cupcubed(8oz.)
1(6oz.)
1/2(4oz.)
3/4cup
2(5oz.)
3
2tbsp
1cup
11/4cup
2(8oz.)
11/4cupcubed(13.5oz.)
1/2scoop(12.5grams)

VEGETABLESCALORIES:25

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B
.n
et

Oneportionequals:
1/2cupcooked
1/2cupcookedor1cupraw
1/2cupcookedor1cupraw
1/2cupcookedor1cupraw
1/2cupcookedor1cupraw
1/2cupcookedor1cupraw
1/2cupcookedor1cupraw
1/2cupcookedor1cupraw
1/2cupcookedor1cupraw
1/2cupcooked
1/2cupcookedor1cupraw
1/2cupcookedor1cupraw
1/2cupcookedor1cupraw
1cupraw
1/2cupcooked
1/2cupcookedor1cupraw
1/2cupcooked
3cupschopped
1/2cupcookedor1cupraw
1/2cupcookedor1cupraw
1/2cupcookedor1cupraw
1/2cupcookedor1cupraw
1/2cupcookedor1cupraw
1/2cupcookedor1cupraw
1/2cupcookedor2cupsraw
1/2cupcookedor1cupraw
1/2cupcookedor1cupraw
1/2cupcookedor1cupraw
1/2cup
1/2can
1/2cupcookedor1cupraw

LU
C
P
ED

.R

IP

Artichokeorartichokehearts
Asparagus
Babycorn
Bambooshoots
Bean(green,was,Italian)
Beansprouts
Beets
BokChoy
Broccoli
Brusselssprouts
Cabbage,all
Carrots
Cauliflower
Cucumber
Eggplant
Heartofpalm
Jicama
Lettuce,all
Mixedveggies(withoutcornandpeas)
Mushrooms
Okra
Onions
Peppers,all
Snowpeas
Spinach
Summersquash
Swesschard
Tomato
Tomatosauce
Waterchestnut
Zucchini

PROTEINCALORIES:45
Oneportionequals:
1oz.
1oz.
1/4cup
2
1oz.
1oz.
1oz.

P
ED

LU

B
.n
et

Beef(SelectorChoicegrades;85%leanground,roast(chuck,rib,rump),
serloin,steak(flank,porterhouse,Tbone),tenderloin(cooked)
Cheeses,lessthan3gfatperounce
Cottagecheese,1%fat
Eggwhites
Fish:catfish,cod,flounder,haddock,halibut,salmon,tilapia,tuna,(cooked)
Game:buffalo(bison),ostrich,venison(cooked)
Pork:ham,tenderloin,Canadianbacon,riborloinchop(cooked)
Poultry,skinless,fattrimmed:Cornishhen,chicken,domesticduck,turkey,
leangroundchickenorturkey(cooked)
Ricottacheese,partskim
Sandwichmeats(0to3gfatperoz.):turkey,ham,roastbeef
Sardines,canned,drained
Shellfish:shrimp,clams,crab,lobster,scallops(cooked)
Tuna:cannedinwater,drained
Yogurt,Greek,plain
Proteinpowder
(BeachbodyHardcoreBaseShakeorequivalent)

1oz.
1/4cup
1oz.
2medium
11/2oz.
1oz.
1/4cup

1/3scoop(11grams)

IP

FATSCALORIES:45
Oneportionequals:
2tbsp(1oz.)
2tbsp
11/2tsp
46nuts
1tsp
1tbsp

SATURATEDFATS
Butter
Coconutmilk,canned
Coconutoil
Coconut,shredded,unsweetened
Cream(liquidheavywhippingcream,cremafresca)
Eggyolk
Sourcream

Oneportionequals:
1tbsp
11/2tbsp
1tsp
2tbsp
1tbsp
1yolk
2tbsp

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MONOANDPOLYUNSATURATEDFATS
Avacado
Chiaseeds
Nutbutters(transfatfree):almond,cashew,peanut(3.5gprotein)
Nuts:almonds,cashews,walnuts,pecans,hazelnuts
Oils:olive,peanut,safflower,sunflower,flaxseed
Seeds:flax,pumpkin,sunflower,sesame

PROTEINLIQUIDSCALORIES:125
(equals1Legume)
Cowsmilk,reducedfat
Chocolatemilk,lowfat
Shakeology

B
.n
et

Oneportionequals:
1cup
2/3cup
2/3scoop(withwater)

BALANCEDLIQUIDSCALORIES:30

P
ED

Almondmilk,originalflavor
Coconutwater
Coconutmilkbeverage,sweetened(incarton)
Hempmilk
Ricemilk,plain
Shakeology

LU

(equals1Vegetable)

Oneportionequals:
1/2cup
2/3cup
1/2cup
1/4cup
1/4cup
1/4scoop(withwater)

CARBLIQUIDSCALORIES:60

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Applejuice(100%juice)
Fruitblend(100%juice)
Grapefruit(100%juice)
Orangejuice(100%juice)
Pineapple(100%juice)

IP

(equals1StarchorFruit)
Oneportionequals:
1/2cup
2/3cup
1/2cup
1/2cup
1/2cup

FREECONDIMENTS(EATALLYOUWANT)

LemonandlimejuiceBlackpepperVinerar(anyvariety)Mustard(anyvariety)HerbsSpicesGarlicand
gingerHotsauceGlavoredextracts:vanilla,peppermint,almond,etc