Meal Planners & Ideas

The foods are divided into sections for ease of use. The Sections are as follows:

Cereals & Breakfast Ideas, Drinks, Fruits, Vegetables, Meats, Poultry, Seafood, Pastas-Rice-Potatoes, Snacks, Treats, Recipes Section

Treats

All treats should only be consumed on cheat days except those marked with

* May be consumed more than once-twice weekly

Red = High Fat or Processed Carb Content

Food	Description	Fat Grams	Carb Grams	Protein Grams
BBQ Sauce, Ketchup	1 Spoonful	0g	2g	0g
Cookies	4 Medium Sized	8g	29g	2g
Potato Chips	1 x 30g Packet	7g	10g	1g
* Reduced Fat Potato Chips	1 x 30g Packet	1g	8g	1g
Ice Cream	Soft Serve - 1 Small Bowl of	20g	38g	6g
Hamburger in a Bun	Regular Burger	15g	30g	10g
Fruit Cake	1 Medium Slice	7g	25g	2g
Golden Grahams	Regular sized bowl	1g	25g	2g
English Muffin (Toasted)	1 Muffin	1g	27g	5g
Donuts	1 Medium sized donut	12g	24g	3g
Danish Pastry	1 Pastry	12g	26g	4g
Coca Cola	1 Med Glass	2g	41g	0g
Chilli Con Carne	Regular Serving with Rice	16g	40g	15g
Fried Chicken	1 Portion of	18g	13g	15g
Cherry Pie	1 Slice	18g	61g	4g
Cheddar Cheese	1 Slice	9g	0g	7g
Butter/Margarine	1 Tablespoon	12g	0g	0g
Regular Beer	1 Can (500ml)	0g	18g	0g
* Light Beer	1 Can (500 ml)	0g	5g	0g
Chocolate Brownie	1 Brownie	7g	15g	1g
Table Sugar	1 Spoonful	0g	12g	0g
Pop-Tarts	1 Poptart with icing	6g	38g	1g
* Red/White Wine	Small Glass 100ml	0g	3g	0g