How to lose weight in 7 days the right way.doc

7/29/2019 How to lose weight in 7 days the right way.doc

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Cantaloupe half of 5" diameter 95

Cherries 1cup 90

Dates 10 230

Grapefruit half 40

Grapes, green 1 cup 90

Honeydew 6.5" wedge 45

Kiwi 1 45

Mango 4 ounces 75

Nectarine 1 75

Orange 1 medium 70Orange juice 1 cup 105

Papaya 4 ounces 45

Peach 1 medium 50

Pear 1 100

Pineapple 8 ounces 60

Pineapple juice 4 ounces 60

Plum 1 30Prunes 2 ounces 130

Raisins .25 cup 120

Raspberries 1 cup 70

Strawberries 1 cup 55

Tangerine 1 medium 37


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Watermelon 4" x 8" wedge 155

Vegetables Cal.

Artichoke 1 medium 50

Asparagus 4 ounces 20

Beets 4 ounces 35

Beet greens 1 cup 25

Broccoli 4 ounces 30

Brussel sprouts 1 cup 50

Cabbage, raw 1 cup 25

Carrot 1 30

Cauliflower, raw 1 cup 30

Celery 1 stalk 5

Collard greens 1 cup 25

Corn, on cob 1 ear 85

Corn, kernels 1 cup 165

Cucumber 8" 15

Dandelion 4 ounces 50

Eggplant 1 cup 25

Endive/Escarole 1 cup 10

Green beans 4 ounces 40


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Kale, raw 1 cup 40

Leeks .5 cup 16

Lettuce, head 1 cup 15

Lettuce, romaine 4 ounces 25

Mushrooms .5 cup 9

Okra 1 cup 50

Onions, green 6 small 25

Onions, white, raw 4 ounces 40

Parsnips 1 cup 95

Peas 1 cup 125Pepper, sweet green 1 medium 20

Pepper, sweet red 1 medium 25

Potato baked 4 ounces 125

Potato chips 10 105

Potato, french fried 6 100

Potato, mashed .5 cup 90

Potato salad 1 cup 360Potato, sweet 5 ounces 200

Pumpkin 1 cup 50

Radishes 4 small 8

Sauerkraut 1 cup 45

Spinach 1 cup 10


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Squash, summer .5 cup 55

Squash, winter .5 cup 45

Squash, zucchini 1 cup 40

Tomato 1 medium 20

Turnips 1 cup 55

Turnip greens 1 cup 45

Watercress 4 ounces 25

Excerpt from The Body Fat Guide, by Ron Brown:

Food Calorie Table - Legumes, Nuts, Cereal & Grains(Values are approximate for edible portions.)Based on U.S. Dept. of Agriculture's Home and Garden Bulletin, No. 72: Nutritive Value of Foods.

Legumes, Nuts Calories

Almonds, shelled 1 cup 795

Beans, lima 1 cup 260

Beans, navy 1 cup 225

Beans, kidney 1 cup 230

Brazil nut, shelled 1 ounce 185

Cashews, raw .25 cup 196

Chestnuts, shelled 1 cup 350

Chickpeas 1 cup 270


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Coconut, shelled 2" x 2" x .5" 160

Coconut, dried 1 cup 410

Filberts, shelled 1 ounce 180

Lentils 1 cup 215

Macadamias 1 ounce 196

Peanuts, shelled 1 ounce 160

Peanut butter 1 tablespoon 95

Peas, raw .5 cup 58

Pecans, halves 1 ounce 190

Pine nuts 1 ounce 160Pistachios, shelled 1 ounce 165

Pumpkin seeds 1 ounce 155

Sesame seeds, hulled 1 tablespoon 45

Sesame butter 1 tablespoon 95

Soybeans 1 cup 235

Sprouts, mung 4 ounces 36

Sprouts, soybean 4 ounces 40Sprouts, alfalfa 4 ounces 32

Sunflower seeds 1 ounces 160

Tofu, raw .5 cup 94

Walnut pieces 1 ounce 180


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Cereals, Grains Cal.

Bagel 1 medium 165

Barley 4 ounces 390

Biscuit 1 medium 90

Bran flakes 1 cup 105

Bread crumbs 1 cup 340

Bread, French 1 slice 70

Bread, Italian 1 slice 70

Bread, pita 1 80

Bread, pumpernickel 1 slice 70

Bread, rye 1 slice 50

Bread, whole wheat 1 slice 60

Bread, white 1 slice 70

Corn flakes 1 cup 100

Corn grits 1 cup 125

Croutons 6 35

Farina 1 cup 100

French toast 1 slice 130

Granola 1 cup 225

Melba toast 1 slice 30

Muffin, bran 1 medium 150


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Muffin, corn 1 medium 130

Muffin, English 1 150

Oatmeal. cooked 1 cup 150

Pancake 4" 60

Pasta, cooked 1 cup 190

Popcorn 1 cup 55

Rice cake 1 35

Rice, white, cooked .5 cup 100

Rice, brown .5 cup 110

Rice, wild .5 cup 85Roll, hamburger 1 120

Roll, hot dog 1 160

Roll, onion 1 130

Wheat, cream of .5 cup 65

Wheat germ .5 cup 220

Back to Food Tables index


Food Calorie Table - Fats, Dressings, Mixed Dishes, Sweets, Desserts & Beverages(Values are approximate for edible portions.)Based on U.S. Dept. of Agriculture's Home and Garden Bulletin, No. 72: Nutritive Value of Foods.
http://www.bodyfatguide.com/FoodTablesIndex.htmhttp://www.bodyfatguide.com/FoodTablesIndex.htm


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Fats, Dressings Calories

Butter, regular 1 tablespoon 102

Butter, whipped 1 tablespoon 65

Catsup 1 tablespoon 15

Dressing, 1000 Island 1 tablespoon 80

Dressing, French 1 tablespoon 65

Dressing, Italian 1 tablespoon 50

Dressing, low-calorie 1 tablespoon 15

Hollandaise sauce 1 cup 240

Margarine, regular 1 tablespoon 102

Margarine, whipped 1 tablespoon 68

Mayonnaise 1 tablespoon 100

Mustard 1 teaspoon 5

Vegetable shortening 1 tablespoon 110

Vegetable oil 1 tablespoon 120

Mixed Dishes Cal.

Beef chop suey 1 cup 300

Cheeseburger 1 medium 300

Cheeseburger, 1/4 lb. 1 525

Chili con carne 1 cup 340


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Egg muffin sandwich 1 medium 280

Fish filet sandwich 1 medium 370

Hamburger 1 medium 245

Hamburger, 1/4 lb. 1 445

Pasta & meatballs 1 cup 330

Pizza, cheese 1/8 of 15" pie 290

Quiche Lorraine 1/8 of 8" dish 600

Roast beef sandwich 1 medium 345

Soup, chicken noodle 1 cup 75

Soup, clam chowder 1 cup 165Soup, cream of tomato 1 cup 160

Soup, vegetable beef 1 cup 80

Taco 1 medium 183

Sweets, Desserts Cal.

Cake, angel food 1/12 140

Cake, cheese 1/8 250Cake, chocolate 1/8 270

Cake, strawberry short 1/14 270

Candy, chocolate 1 ounce 145

Cookie, chocolate chip 1 60


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Donut, plain 1 190

Ice cream, vanilla 1/2 cup 150

Ice milk 1/2 cup 95

Frozen yogurt 1/2 cup 105

Jam 1 tablespoon 55

Pie, fruit-filled 1/8 regular 300

Pie, lemon meringue 1/8 regular 275

Pie, pecan 1/8 regular 430

Pudding, chocolate 1/2 cup 200

Pudding, custard 1 cup 305Sugar 1 tablespoon 45

Syrup, chocolate 1 tablespoon 47

Syrup, corn/maple 1 tablespoon 60

Beverages Cal.

Beer 12 ounces 160

Cola 12 ounces 144Cocoa 8 ounces 250

Coffee, black 6 ounces 4

Ginger ale 12 ounces 115

Tea, black 8 ounces 1


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Tomato juice 6 ounces 35

Wine, dry 4 ounces 100

Wine, sweet 4 ounces 160



Food Calorie Table - Meat, Poultry, Fish, Dairy & Eggs(Values are approximate for edible portions.)Based on U.S. Dept. of Agriculture's Home and Garden Bulletin, No. 72: Nutritive Value of Foods.

Meat, Poultry, Fish Calories

Bacon 3 strips 100

Bacon, Canadian 2 ounces 155

Bluefish 4 ounces 130

Bologna 2 ounces 165

Chicken breast 3 ounce filet 140

Chicken breast, battered 4.9 ounces 365

Chicken leg 1.6 ounces 75

Chicken leg, battered 2.5 ounces 195

Chicken liver 4 ounces 185

Chicken pot pie 4 ounces 350


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Chicken salad 1.9 ounces 90

Clams 6 100

Cod fish cakes 4 ounces 185

Corned beef 4 ounces 250

Crab meat 4 ounces 100

Duck. roast 4 ounces 190

Filet mignon 4 ounces 250

Frankfurter 1 regular 180

Ground beef 4 ounces 320

Ham, Virginia 4 ounces 300Lamb chop 1 385

Leg of lamb 4 ounces 217

Liver, broiled 4 ounces 290

Lobster meat 4 ounces 111

Pork chop 1 275

Pork sausage 1 ounce 130

Roast beef 4 ounces 198

Salami 1 ounce 120

Salmon, baked 3 ounces 140

Salmon, smoked 3 ounces 150

Scallops 4 ounces 140

Shrimp 3 ounces 100


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Sirloin steak 4 ounces 229

Spareribs 6 505

Tuna, in oil 3 ounces 165

Tuna, in water 3 ounces 135

Tuna salad 1.9 ounces 80

Turkey, dark meat 4 ounces 320

Turkey, white meat 4 ounces 200

Veal chop 1 260

Dairy, Eggs Cal.

Cheese, cheddar 1 ounce 120

Cheese cottage 4 ounces 110

Cheese, cottage, skim 4 ounces 90

Cheese, cream 1 ounce 100

Cheese, feta 1 ounce 75

Cheese, process 1 ounce 100

Cheese, ricotta 1 cup 430Cheese, ricotta, skim 1 cup 340

Cheese, Swiss 1 ounce 105

Cream, coffee 1 tablespoon 29

Cream, half & half 1 tablespoon 20


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Cream, heavywhip 1 tablespoon 26

Cream, lightwhip 1 tablespoon 22

Cream, sour 1 tablespoon 25Egg 1 large 80

Egg white 1 large 15

Egg yolk 1 large 65

Milk, buttermilk 1 cup 100

Milk, skim 1 cup 85

Milk, whole 1 cup 150

Omelet, cheese 2 eggs 260Yogurt, fruit-flavor 1 cup 230

Yogurt, low-fat 1 cup 127

Yogurt, whole 1 cup 140


Meal PlansBased on Food Calorie Tables from The Body Fat Guide, by Ron Brown:

These sample meal plans are just suggestions that you may use while losing weight. However, to keep the weight off,

you will eventually have to determine the calories in the foods you normally eat. Therefore, it makes sense to createyour own meal plans based on your favorite foods. To do that, consult the Food Calorie Tables or read the calories on

packaged food labels. Fast-food restaurant chains usually offer their own calorie listings of food items.


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(Values are approximate for edible portions.)Based on U.S. Dept. of Agriculture's Home and Garden Bulletin, No. 72: Nutritive Value of Foods.

Food Item Quantity Calories

Blueberries 1 cup 80

Strawberries 1 cup 55

Pineapple 8 ounces 60

Total 195

Peach 1 medium 50

Plum 1 30

Nectarine 1 75

Total 155

Cantaloupehalf of 5"diameter

95

Honeydew 6.5" wedge 45

Watermelon 4" x 8" wedge 155

Total 295


Grapefruit 1 80

Kiwi 1 45

Orange 1 medium 70

Total 195

Lettuce,romaine

4 ounces 25

Banana 1 large 105

Grapes,green

1 cup 90

Pear 1 100

Total 320

Apple2.75"

diameter80

Dates 10 230

Total 310


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Corn, on cob 1 ear 85

Spinach 1 cup 10

Butter,regular

.5 tablespoon 51

Total 146

Lettuce, head 1 cup 15

Tomato 1 medium 20

Celery 1 stalk 5

Dressing,

low-calorie 1 tablespoon 15

Total 55

Asparagus 4 ounces 20

Peas 1 cup 125

Avocado 1 medium 305

Total 450


Potato,mashed

1 cup 180

Squash,summer

.5 cup 55

Onions,white, raw

4 ounces 40

Pepper,sweet red

1 medium 25


Total 420


Carrot 1 30

Rice, brown .5 cup 110

Cauliflower,raw

1 cup 30

Margarine,regular

1 tablespoon 102

Total 302


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Soup,chickennoodle

1 cup 75

Tomato juice 6 ounces 35

Tuna, inwater

3 ounces 135

Lettuce,romaine

4 ounces 25

Total 270

Salmon,baked

3 ounces 140


Squash,zucchini

1 cup 40

Turnips 1 cup 55

Wine, dry 4 ounces 100

Total 455


Peanut butter 1 tablespoon 95

Banana 1 large 105

Bread, wholewheat

1 slice 60

Milk, skim 1 cup 85

Total 345

Omelet,cheese

2 eggs 260

Orange juice 1 cup 105

Yogurt, low-fat

1 cup 127

Total 492

Sunflowerseeds

3 ounces 480

Cucumber half 8" 7

Tomato 1 medium 20

Total 507


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Potato baked 4 ounces 125

Cheese,cheddar

1 ounce 120

Cream, sour 1 tablespoon 25


Total 310

Pizza, cheese 1/8 of 15" pie 290

Soup, clamchowder

1 cup 165

Ginger ale 12 ounces 115

Total 570

Muffin, bran 1 medium 150

Bacon 3 strips 100

Egg 2 large 160

Total 410


Bagel 1 medium 165

Cheese,cream

1 ounce 100

Coffee, black 6 ounces 4

Cream, half &half

1 tablespoon 20

Sugar 1 teaspoon 15

Total 304

Corn flakes 1 cup 100

Milk, whole 1 cup 150Apple juice 1 cup 115

Total 365

Oatmeal.cooked

1 cup 150

Raisins .25 cup 120

Yogurt, whole 1 cup 140

Total 410


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Pancake 3 4" 180

Syrup,corn/maple

2 tablespoon 120

Butter,whipped

2 tablespoon 130

Total 430

Chickenbreast

3 ounce filet 140

Potato, sweet 5 ounces 200


Total 380

Chicken potpie

4 ounces 350

Milk, whole 1 cup 150

Total 500


Sirloin steak 4 ounces 229

Potato, frenchfried

12 200


Total 459

Chili concarne

1 cup 340

Muffin, corn 1 medium 130

Total 470

Beans,kidney 1 cup 230

Rice, white,cooked

1 cup 200

Pork chop 1 275

Applesauce.5 cup

unsweetened52

Total 757


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Frankfurter 1 regular 180

Roll, hot dog 1 160

Mustard 1 teaspoon 5

Total 345

Ground beef 4 ounces 320

Mushrooms .5 cup 9

Pepper,sweet green

1 medium 20

Bread crumbs .5 cup 170

Onions,green

6 small 25

Total 544

Fish filetsandwich

1 medium 370

Cola 12 ounces 144

Total 514



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Food Calorie Table - Bulk food per 100 grams(Values are approximate for edible portions.)Based on U.S. Dept. of Agriculture's Home and Garden Bulletin, No. 72: Nutritive Value of Foods.

Food Calories

Vegetable oils 884Red bean,

dried343 Sweet corn 96 Blackberry 62 Grapefruit pulp 41 Casaba melon 27

Macadamia nut 691 Lentil, dried 340 Cherimoya 94 Guava 62 Tangelo juice 41 Bamboo shoots 27

Pecan 687Mung bean,dried

340Olive, ripeSevillano

93 Quince 57 Celeriac 40 Cauliflower 27

Hickory nut 673 Pea, dried 340Hot red pepper,

raw93 Red raspberry 57

Collard leaves

& stems40

Yellow snap

bean27

Coconut, dried 662 Rye grain 334 Red banana 90 Apple, not 56 Gooseberry 39 Lime juice 26


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pared

Brazilnut 654 Wheat, hard 330 Granadilla 90 Black currant 54 Grapefruit juice 39 Watermelon 26

English walnut 651 Millet 327 Horseradish, raw 87 Apple, pared 53 Papaya 39 Asparagus 26

Filbert 634Hot red

pepper, dry321 Common banana 85 Kale leaves 53 Peach, fresh 38 Pumpkin 26

Almond 598 Raisin 289 Pea, fresh green 84Pea, ediblepodded

53Kale leaves &stems

38 Spinach 26

Pistachio nut 594 Apple, dried 275 Fig, fresh 80 Pineapple 52Onion, maturedry

38 Lemon juice 25

Sesame seed,whole

582 Date 274Chinesewaterchestnut

79 Leek 52 Strawberry 37 Swiss chard 25

Peanut, no skin 568 Fig, dried 274Japanesepersimmon

77 Apricot, fresh 51Hot greenpepper

37 Eggplant 25

Peanut, withskin

564 Peach , dried 268 Parsnip 76Red & whitecurrant

50 Okra 36 Beet greens 24

Sesame seed,hulled

563 Apricot, dried 260 Potato with skin 76 Winter squash 50 Onion, green 36Commoncabbage

24

Cashew nut 561 Prune, dried 255 Plum, prune type 75 Orange, peeled 49Mung beansprouts

35 Savoy cabbage 24

Sunflower seed 560 Coconut milk 252Jerusalemartichoke

75 Japanese Plum 48Honeydewmelon

33 Tomato, green 24

Pumpkin seed 553 Tamarind 239 Black raspberry 73 Apple juice 47 Broccoli 32Sweet green

pepper22

Pignolia nut 552 Wheat bran 213 Elderberry 72Artichoke,

globe47

Green snap

bean32 Tomato, ripe 22


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Soybean, dried 403 Chestnut, fresh 194 Shallot 72 Cranberry 46 Red cabbage 31 Chicory greens 20

Chestnut, dried 377Olive, ripeMission

184 Sweet cherry 70 Tangerine 46 Mustard greens 31Endive(escarole)

20

White rice 363Avocado,Calif.

171Grapes,American type

69 Rutabaga 46Sweet redpepper

31 Summer squash 19

Wheat germ 363 Garlic 137 Crabapple 68 Orange juice 45 Cantaloupe 30 Watercress 19

Chickpea, dried 360 Soybean, fresh 134Grapes,

European type67

Brussels

sprouts45 Turnip 30

Lettuce, Cos,

Looseleaf18

Brown rice 360Avocado,

Florida128 Mango 66 Collard leaves 45 Kohlrabi 29 Celery 17

Wild rice 353Persimmon,

native 127 Damson plum 66Dandelion

greens 45 Lime 28 Common radish 17

Pinto bean,

dried349 Sapote 125 Kumquat 65 Parsley 44 Chive 28 Rhubarb 16

Barley, Scotch

pearled348

Lima bean,

fresh123 Soursop 65

Tangerine

juice43 Fennel 28 Cucumber 15

Coconut meat,

fresh346 Plantain 119 Lychee, fresh 64 Beet 43 Mushroom 28 Chinese cabbage 14

Lima bean,

dried345

Olive, green

pickled116 Nectarine 64 Pricklypear 42 Turnip greens 28

Lettuce: Boston,

Bibb14

Prune,dehydrated

344 Sweet potato 114Pomegranatepulp

63 Carrot 42 Lemon, peeled 27 Iceberg lettuce 13



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How to lose weight in 7 days the right way.doc