What foods should I/YOU eat?

Hope this list helps...

FOOD : Meat - Fish - Poultry Calories Protein (g) Carbs (g) Fats (g)
top sirloin 180 30 0 6
top round 190 36 0 4
extra-lean ground beef 263 28 0 16
skinless chicken breast 135 31 0 4
skinless turkey breast 135 30 0 1
pork tenderloin 164 28 0 5
salmon 184 27 0 7
halibut 140 27 0 3
canned light tuna 116 25 0 1
scallops 88 17 2 1
shrimp 99 21 0 1
venison 158 30 0 3
red-snapper 128 26 0 2
shark 130 21 0 5
roast beef 175 28 7 4
ham 145 21 2 1
lamb 191 28 0 8
bacon, grilled 86 11 1 4

serving sizes are 3.5 ounces - all values are rounded

FOOD : Grains - Breads - Pasta Calories Protein (g) Carbs (g) Fats (g)
oatmeal 145 6 25 2
whole-grain cereal 147 4 32 1
whole-wheat bread, 1 69 3 13 1
plain bagel 195 7 38 1
english muffin 127 5 25 1
flour tortilla 145 4 25 3
white rice 205 4 44 tr
brown rice 216 5 45 2
wild rice 166 7 35 1
couscous 176 6 36 tr
macaroni 197 7 40 1
spaghetti 197 7 40 1
bran muffin 160 3 36 0
whole-wheat crackers, 5 89 2 14 3
whole-wheat pretzels, 1oz 103 3 23 1

serving sizes are 1 cup cooked unless noted - all values are rounded

FOOD : Fruit Calories Protein (g) Carbs (g) Fats (g)
cantaloupe, 1 c 55 1 13 tr
strawberries, 1 c 46 1 11 tr
blueberries, 1 c 81 1 20 tr
apple, 1 81 tr 21 tr
orange, 1 64 1 16 tr
grapefruit, 1 74 tr 18 0
banana, 1 109 1 28 tr
kiwi, 1 46 tr 11 tr
plum, 1 36 tr 9 tr
peach, 1 42 tr 11 tr
nectarine, 1 67 1 16 tr
apricot, 3 50 1 12 tr
grapes seedles, 1 c 114 1 28 1
raisins, 1 c 436 4 116 1
pear, 1 98 tr 25 tr
pineapple, 1 c 76 tr 19 tr
avocado, 1 300 4 12 32
watermelon, 1 c 49 1 11 1
rasberries, 1 c 60 1 14 1

serving sizes are 1 whole or 1 cup unless noted - all values are rounded

FOOD : Vegetables Calories Protein (g) Carbs (g) Fats (g)
broccoli, 1 c raw 20 2 4 tr
bell pepper, 1 c chopped 40 1 10 tr
onion, 1 c chopped 61 2 14 tr
tomatoe, 1 38 2 8 tr
asparagus, 4 spears 15 1 3 tr
spinach, 1 c 7 1 1 tr
eggplant, 1 c 22 tr 6 tr
sweet potatoe, 1 117 2 28 tr
potatoe, 1 220 5 51 tr
carrot, 1 31 1 7 tr
green pea, 1 c 134 8 24 tr
corn, 1 c 178 6 42 2
zuchinni, 1 c 28 tr 8 0
garlic, 1 clove 4 tr 1 0
tomato juice, 1 c 46 2 11 tr
romaine lettuce, 1 c 9 1 1 tr
cucumber, 1 c 14 1 3 tr
mushrooms, 1 c 18 2 3 tr
cauliflower, 1 c 25 2 5 tr
green beans, 1 c 44 2 10 tr
salsa, 1 c 58 2 12 tr

serving sizes are 1 whole or 1 cup unless noted - all values are rounded

FOOD : Dairy Calories Protein (g) Carbs (g) Fats (g)
egg large, 1 whole 75 6 1 5
egg large, white only 17 4 tr 0
egg substitute, 1 c 212 32 2 8
cottage cheese, 1% fat 1 c 164 28 6 2
cheddar cheese, low fat 1oz 49 7 1 2
plain yogurt, nonfat 8oz 127 13 17 tr
milk, nonfat 1 c 86 8 12 tr
tofu, raw 3.5oz 144 16 4 9

serving sizes are 1 whole or 1 cup unless noted - all values are rounded

FOOD : Nuts - Seeds - Legumes Calories Protein (g) Carbs (g) Fats (g)
soybeans, 1 c cooked 298 28 18 16
lentils, 1 c cooked 230 18 40 tr
black beans, 1 c cooked 228 16 40 2
kidney beans, 1 c cooked 224 16 40 tr
baby lima beans, 1 c cooked 230 14 42 tr
peanut butter, 2 tbsp 380 16 12 32
walnuts, 1oz 172 7 3 16
flaxseeds, 3 tbsp 144 16 4 9

serving sizes are 1 whole or 1 cup unless noted - all values are rounded