Breakfast - Dinner You Need 350 - 400 Calorie - Make any combination you want Oranges, Average all

Varieties, raw one orange 62 Orange Juice one cup 121 Chicken Egg, whole, hard-boiled 78 Breads: White Bread one slice 80 Cheese: Cheddar one slice 113 Cream Cheese: Regular or Soft one table spoon 51 Cottage Cheese: Low Fat, 1% Milk Fat one cup 163 Breakfast Cereals, Ready To Eat: Corn Flakes one cup 101 Milk & Flavored Milk: Cow, Reduced-Fat (2% fat) one cup 121 one table spoon 100 Smucker's Jams: Jelly, Strawberry one table spoon 50 Fresh or Dried Vegetables: Cucumber with Peel, raw one cup 16 McDonald's Breakfast: McMuffin, Egg 300 McDonald's Breakfast: McMuffin, Sausage, with Egg 450 Egg, Fried with Minimal Fat Added 92 Omelet w. 1 large egg, 1/2 oz cheese & 1/2 oz ham, cooked 154 Apples, with Skin, raw one apple 95 Carrots, raw, one small 21 Olive Oil, Extra Virgin one tablespoon 120 Vegetable, Average All Types one tablespoon 124 Regular, unsalted one tablespoon 102 Tomato, red, ripe, raw one medium 22 Lettuce, cos or romaine, raw one cup 8 Banana, raw one medium 105 Peanut Butter, smooth style, with salt one table spoon 94 Deli & Luncheon Meat: Salami Beef, cooked one slice 67 Salami Turkey, cooked one slice 43 Canned/Packaged Fish: Tuna, Light, canned in water, drained solids one cup(5.4 oz) 179 Honeys: Plain one tablespoon 64 Sweet Potato, baked in skin, no salt added one medium 103 Yogurts: Plain, Fat-Free 1 cup 137 Yogurts: Plain, Whole 1 cup 149 Dannon's Yogurts: Activia Light, Strawberry Banana 1 cup 70 Philadelphia's Cream Cheese: Original 1 serving (1 oz) 100 Philadelphia's Cream Cheese: Light 1 serving (1 oz)70

Lunch Pasta, Spaghetti, Macaroni: Plain, cooked one cup 220 Pasta Sauces: Ready-to-Serve, Pasta, Spaghetti, Marinara one cup 185 Rice,White, long-grain, regular, unenriched, cooked, without salt one cup 202 Rice: Brown, medium-grain, cooked one cup 218 Spaghetti, with Meat Sauce one large dish 710 Breast, roasted, meat only, without skin Breast, roasted, meat only, without skin 142 McDonald's Sandwiches & Burgers: Sandwich, Premium Grilled Chicken, Classic one sandwich 420 McDonald's Sides: Chicken McNugget one piece 46 Beef: Steak, Sirloin, Lean, broiled 1 small cooked (4 oz) 212 Beef: Steak, Tenderloin (Filet Mignon), Lean, broiled 1 small cooked 202 Hot Dog I hot dog sandwich 464 Shrimp, breaded & fried 4 pieces 73 Shrimp, raw 1 medium 6 Shrimp, cooked, moist heat 4large cooked 22 McDonald's Sandwiches & Burgers: Burger, Big Mac 1 serving 540 McDonald's Sandwiches & Burgers: Burger, Cheeseburger 1 serving 300 McDonald's Sandwiches & Burgers: Burger, Quarter Pounder, with Cheese 510 McDonald's Sandwiches & Burgers: Burger, Double Cheeseburger 440 Burger King's Sandwiches & Burgers: Whopper Sandwich, with Cheese 760 Fresh or Dried Vegetables: Potatoes, baked, flesh & skin, with salt 1 medium 161 Fresh or Dried Vegetables: Potatoes, mashed, home-prepared, whole milk & margarine added 1 cup (7.4 oz) 237 McDonald's Sides: French Fries 1 medium serving (4.1 oz) 380 Fresh or Dried Vegetables: Potatoes, French Fries, cooked in oil 1 medium serving (4.7 oz) 427 Canned/Packaged Fish: Tuna, Light, canned in water, drained solids 1 serving (4 oz) 131 Pizzas: 14" Pizza, Cheese Topping, Original Crust 1 SLICE (3.6 OZ) 272 Pizzas: 14" Pizza, Pepperoni Topping, Regular Crust 1 SLICE (3.8OZ) 298 Soups: Condensed, Tomato, canned 1 CUP (8.9 OZ) 151 Soups & Chilis: French Onion 1 SERVING 1 1/2 CUP 250 Soups & Chilis: Garden Vegetable, Low-Fat, with Pesto 1 SERVING 160 Soups & Chilis: Cream of Chicken & Wild Rice 1 SERVING 1 1/2 CUP 310

Dinner