| | Serving Options | Calories/Serving | Carbs/Serving |
| Eggs | Whole | 71 | 1 |
| | Whites Only | 16 | 0.3 |
| Salmon | 3 oz Atlantic | 155 | 0 |
| Tuna | 3 oz. can in water | 90 | 0 |
| Turkey | 3 oz skinless (white) | 120 | 0 |
| | 3 oz skinless (dark) | 140 | 0 |
| Chicken | 3 oz skinless | 90 | 0 |
| Any other Fish | | | |
| Lean cuts of Red Meat | | | |
| 2% Greek Yogurt | Chobani-Plain | 130 | 7 |
| Low-fat Cottage Cheese | 1/2 cup 2% | 100 | 4 |
| Spinach | 4 cups raw | 20 | 3 |
| Broccoli | 1 cup chopped | 25 | 5 |
| Tomatoes | 1 Large | 38 | 8 |
| Carrots | 1 cup or ~14 baby | 35 | 8 |
| Kale | 1 cup chopped | 34 | 7 |
| Sweet Potato | 1 Med. (2" diameter, 5" long) | 136 | 32 |
| Brussel Sprouts | 1 sprout | 8 | 1.5 |
| Cauliflower | 1 Cup | 25 | 5 |
| Bell Peppers | Green-1 cup chopped | 30 | 7 |
| Green Beans | 1 Cup | 40 | 9 |
| Lemon | 1 Large | 25 | 8 |
| Blueberries | 1/2 cup | 41 | 10 |
| Strawberries | Whole-1 Cup | 46 | 11 |
| Cold Milled Flaxseed | 2 TBSP (blend in drinks in or into recipes when baking; add to cereal) | 50 | 3 |
| Olive Oil | 1 TBSP | 120 | 0 |
| Flaxseed Oil | 1 TBSP | 115 | 0 |
| Grape Seed Oil | 1 TBSP | 120 | 0 |
| Walnut Oil | 1 TBSP | 120 | 0 |
| Vinegar | 1 TBSP | 2 | 1 |
| | | |
| Household Items to determine Portion Size | | |
| ü Baseball = 1 cup | | |
| ü Standard light bulb = ½ cup | | |
| ü Racquet ball = ¼ cup | | |
| ü Golf ball = 1 oz. or 2 tbsp | | |
| ü Poker chip = 1 tbsp | | |
| ü Deck of cards = 3 oz meat or chicken | | |
| ü DVD = 1 oz lunch meat / cheese slice | | |
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