1 Tbsp. Cool Whip 8 1
1 Corn Tortilla 45 9
1 cup Sugar Free Jello 8 0
Melba Toast (1 piece) 16 3
1 oz. Peanuts 162 5.2
Diet Pepsi (1 can) 0 0
4 Dill Pickle Spears 16 2
1 oz. Pistachio Nuts 164 7
Rice Cake (1) 50 8
1 Tbsp. Salsa (Old El Paso) 6 1
(^3) ⁄ 4 cup Sunflower Seeds (with shell) 160 5
HIGH CARBOHYDRATE FOODS (HEAVY WEEKEND USE)
Breakfast Foods Calories
Apple 81
4 oz. Applesauce 90
Banana 105
Lenders Blueberry Bagel 190
Egg Whites or Egg Beaters (2) 50
English Muffin 150
(^1) ⁄ 2 cup Seedless Green Grapes 57
1 cup Microwaved Hash Brown 150
Honeydew Melon 110
Oatmeal with^1 ⁄ 2 cup Non-Fat Milk 117
Orange 69
3 Pancakes with 1 oz. Lite Syrup (no butter) 314
Peach 37
1 oz. Kellogg’s Raisin Bran 120
(^1) ⁄ 2 cup Strawberries 23
1 slice Toast (Lite Wheat, no butter) 40
Lunch & Dinner
1 cup Baked Beans 200
(^1) ⁄ 2 cup Green Beans 20
1 cup Beef Stew 218
4 oz. Chicken Breast 215
1 cup Chicken Chow Mein 255
96 THE ANABOLIC DIET