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STARCHES ‐ CALORIES: 80One portion equals:1/3 cup1/4 cup (1 oz.)1/2 cupwww.RIP1/3 cup1/2 cup1 slice (1 oz.)1/3 cup1/2 cup1/3 cup1/2 cup1/2 cob (5 oz.)1/2 cup1/3 cup1/2 muffin1/4 cup3 tbsp.3/4 cup1/3 cup1/4 cup1 pancake1/2 cup1/2 cup1/2 cup1/3 cup1/4 large (3 oz.)1/2 cup (3 oz.)1 cup1/2 cup1 cup1/3 cup1/3 cup1/2 cup1/2cup1/3 cup1 cup1 tortilla1 waffle3 tbsp.1/2 cB.netLUCPEDAmaranth seeds, cookedBagel (whole wheat)Barley (cooked)Bran cereals. Concentrated(like All‐Bran or All‐Bran Bran Buds )Bran cereals, flaked (low‐sugar)Bread (whole wheat, pumpernickel, rye)Buckwheat groat (kasha), cookedBulgar (cooked)Cassava/Yucca, cookedCooked cerials, oatmealCorn on the cob, largeCorn, plain, fresh, frozen, or canned (drained)Couscous, whole wheat (cooked)English muffin (whole wheat)Granola, low‐fatGrape‐Nuts Hominy, canned (drained)Millet (cooked)MuesliPancakes (whole wheat), 1/4‐inch thick, 6‐inch diameterParsnipPasta, whole wheat (cooked)Pita (whole wheat), 6‐inch diameterPlantain, ripePotato, baked (with skin)Potato, boiledPotato, french fries (oven‐baked)Potato, mashed (with milk)Pumpkin (canned, no sugar added)Quinoa (cooked)Rice, brown (cooked)Rice, wild (cooked)Shredded wheatSpelt, cookedSquash, winter (acorn, butternut)Tortilla (corn or whole wheat), 6‐inch diameterWaffle (whole wheat), 4‐inch diameterWheat germYam or sweet potato
LEGUMES ‐ CALORIES: 125One portion equals:1/2 cup1/2 cup2/3 cup1/2 cup1/2 cup1/2 cupB.netBeans: black, garbanzo, pinto, kidney, white, lima (cooked)Beans, refried, canned, fat‐freeFava (cooked)Lentils: brown, green, yellow (cooked)Peas: black‐eyed, split (cooked)Peas: greenwww.RIPPEDCApplesauce, unsweetenedApple, small, with peelApples, dried, unsulfuredApricot, dried, unsulfuredApricots, es, freshDatesDried fruits, unsulfuredFigsFruit cocktail, no sugar addedGrapefruit, freshGrapes, smallHoneydewKiwifruitMandarin orangesMangoNectarine, smallOrange, smallPapayaPeach, fresh, mediumPear, fresh, largePineapple, freshPlums, freshPrunesRaisinsRaspberriesStrawberries, wholeTanferines, smallWatermelonCarbohydrate Powder (Beachbody Fuel Shot or equivalent)LUFRUITS ‐ CALORIES: 60One portion equals:1/2 cup1 (4 oz.)4 rings8 halves4 whole (5.5 oz.)1/2 large (4 oz.)3/4 cup3/4 cup1 cup cubed (11 oz.)12 (3 oz.)32 tbsp2 medium (3.5 oz.)1/2 cup1/2 (11 oz.)17 (3 oz.)1 cup cubed (10 oz.)1 (3.5 oz.)3/4 cup1/2 cup (5.5 oz.)1 (5 oz.)1 (6.5 oz.)1 cup cubed (8 oz.)1 (6 oz.)1/2 (4 oz.)3/4 cup2 (5 oz.)32 tbsp1 cup1‐1/4 cup2 (8 oz.)1‐1/4 cup cubed (13.5 oz.)1/2 scoop (12.5 grams)
VEGETABLES ‐ CALORIES: 25wwwB.netOne portion equals:1/2 cup cooked1/2 cup cooked or 1 cup raw1/2 cup cooked or 1 cup raw1/2 cup cooked or 1 cup raw1/2 cup cooked or 1 cup raw1/2 cup cooked or 1 cup raw1/2 cup cooked or 1 cup raw1/2 cup cooked or 1 cup raw1/2 cup cooked or 1 cup raw1/2 cup cooked1/2 cup cooked or 1 cup raw1/2 cup cooked or 1 cup raw1/2 cup cooked or 1 cup raw1 cup raw1/2 cup cooked1/2 cup cooked or 1 cup raw1/2 cup cooked3 cups chopped1/2 cup cooked or 1 cup raw1/2 cup cooked or 1 cup raw1/2 cup cooked or 1 cup raw1/2 cup cooked or 1 cup raw1/2 cup cooked or 1 cup raw1/2 cup cooked or 1 cup raw1/2 cup cooked or 2 cups raw1/2 cup cooked or 1 cup raw1/2 cup cooked or 1 cup raw1/2 cup cooked or 1 cup raw1/2 cup1/2 can1/2 cup cooked or 1 cup rawLUCPED.RIPArtichoke or artichoke heartsAsparagusBaby cornBamboo shootsBean (green, was, Italian)Bean sproutsBeetsBok ChoyBroccoliBrussels sproutsCabbage, allCarrotsCauliflowerCucumberEggplantHeart of palmJicamaLettuce, allMixed veggies (without corn and peas)MushroomsOkraOnionsPeppers, allSnow peasSpinachSummer squashSwess chardTomatoTomato sauceWater chestnutZucchini
PROTEIN ‐ CALORIES: 45One portion equals:1 oz.1 oz.1/4 cup21 oz.1 oz.1 oz.PEDCLUB.netBeef (Select or Choice grades; 85% lean ground, roast (chuck, rib, rump),serloin, steak (flank, porterhouse, T‐bone), tenderloin (cooked)Cheeses, less than 3g fat per ounceCottage cheese, 1% fatEgg whitesFish: catfish, cod, flounder, haddock, halibut, salmon, tilapia, tuna, (cooked)Game: buffalo (bison), ostrich, venison (cooked)Pork: ham, tenderloin, Canadian bacon, rib or loin chop (cooked)Poultry, skinless, fat trimmed: Cornish hen, chicken, domestic duck, turkey,lean ground chicken or turkey (cooked)Ricotta cheese, part skimSandwich meats (0 to 3g fat per oz.): turkey, ham, roast beefSardines, canned, drainedShellfish: shrimp, clams, crab, lobster, scallops (cooked)Tuna: canned in water, drainedYogurt, Greek, plainProtein powder(Beachbody Hardcore Base Shake or equivalent)1 oz.1/4 cup1 oz.2 medium1‐1/2 oz.1 oz.1/4 cup1/3 scoop (11 grams)IPFATS ‐ CALORIES: 45One portion equals:2 tbsp (1 oz.)2 tbsp1‐1/2 tsp4‐6 nuts1 tsp1 tbspSATURATED FATSButterCoconut milk, cannedCoconut oilCoconut, shredded, unsweetenedCream (liquid heavy whipping cream, crema fresca)Egg yolkSour creamOne portion equals:1 tbsp1‐1/2 tbsp1 tsp2 tbsp1 tbsp1 yolk2 tbspwww.RMONO AND POLYUNSATURATED FATSAvacadoChia seedsNut butters (trans‐fat free): almond, cashew, peanut (3.5g protein)Nuts: almonds, cashews, walnuts, pecans, hazelnutsOils: olive, peanut, safflower, sunflower, flaxseedSeeds: flax, pumpkin, sunflower, sesame
PROTEIN LIQUIDS ‐ CALORIES: 125(equals 1 Legume)Cows milk, reduced fatChocolate milk, low‐fatShake ologyB.netOne portion equals:1 cup2/3 cup2/3 scoop (with water)BALANCED LIQUIDS ‐ CALORIES: 30CPEDAlmond milk, original flavorCoconut waterCoconut milk beverage, sweetened (in carton)Hemp milkRice milk, plainShake ologyLU(equals 1 Vegetable)One portion equals:1/2 cup2/3 cup1/2 cup1/4 cup1/4 cup1/4 scoop (with water)CARB LIQUIDS ‐ CALORIES: 60www.RApple juice (100% juice)Fruit blend (100% juice)Grapefruit (100% juice)Orange juice (100% juice)Pineapple (100% juice)IP(equals 1 Starch or Fruit)One portion equals:1/2 cup2/3 cup1/2 cup1/2 cup1/2 cupFREE CONDIMENTS (EAT ALL YOU WANT)Lemon and lime juice ‐ Black pepper ‐ Vinerar (any variety) ‐ Mustard (any variety) ‐ Herbs ‐ Spices ‐ Garlic andginger ‐ Hot sauce ‐ Glavored extracts: vanilla, peppermint, almond, etc
(Beachbody Hardcore Base Shake or equivalent) 1/3 scoop (11 grams) PROTEIN ‐ CALORIES: 45 One portion equals: Tuna: canned in water, drained 1 oz. 1 oz. Beef (Select or Choice grades; 85% lean ground, roast (chuck, rib, rump), FATS ‐ CALORIES: 45
