PROTEIN
P=4 L=3
3 C milk
1 1/4 C evap.skim milk
1 C nonfat dry milk
1 3/4 C yogurt
3/4 C low-fat cottage cheese
3-3 1/2 oz cheese
3 eggs
5 egg whites
3 1/2 oz canned fish
5-6 oz seafood
3 oz poultry or meat
2/3 C miso*
5-6 oz tofu*
3-3 1/2 oz nuts/seeds
5-6 Tbls peanut butter |
Veg PROTEIN Combos
(1A+1B = 1 Protein)
measured cooked
A 2/3 C lentils/split peas
A 3/4 C beans
A 1 1/3 C green peas
A 1/2 C miso
A 4 oz tofu
measured before cooking unless noted
B 2-4 oz ww pasta
B 1/3 C wheat germ
B 2/3 C oats/whole grain barley
B 1 C wheat flakes
B 1 C wild rice
B 1 1/2 C cooked brown rice
B 1 1/2 C bulgur, millet, kasha
B 4 slices whole grain bread
B 2 ww pitas
B 2 ww english muffins
B 1/2 C soy flour
B 2/3 C ww flour
B 1/4 C tahini
B 1/3 C peanuts
B 3 Tbls peanut butter
B 1/2 C black walnuts
B 2/3 C english walnuts
B 1/2 C almonds, Brazil nuts, cashews
B 1 1/2 C pine nuts
B 2 oz sunflower seeds, pistachio nuts
B 1/4 C brewers yeast |
CARBOHYDRATES
P/L=4-5
1/2 C brown rice
1/2 C wild rice
1/5 C WW flour
1/5 C soy flour
1/4 C whole rye flour
1/2 C millet, bulgur, triticale
1/2 C kasha
1/2 C unpearled barley
1/4 C whole-grain cornmeal
1 serving whole-grain cereal
1/3 C rolled oats or other whole grain
2 Tbls wheat germ
1/4 C bran
1 slice whole grain bread
1 small ww pita
1/2 ww bagel or English muffin
1 ww tortilla
2-6 whole grain crackers
2 brown rice cakes
6-8 small ww bread sticks
2/3 C black-eyed peas
1/2 C beans, lentils, split peas
1/2 C soybeans
1 oz ww pasta
2 C popcorn
1 oz pumpkin seeds
1 Tbls brewers yeast |
GREEN AND YELLOW
P/L=3
2 medium apricots
1/2 C canned apricots
1/8 cantaloupe
1/4 large mango
2 med nectarines
1 large peach
1 C asparagus
1/2 C bok choy
3/4 C fresh broccoli
1 1/2 C peas
1/3 C cooked kale, chard
1/2 C mustard greens, collards
1/4 C dandelion, turnip greens
1 1/2 C endive
1 1/2 C dark leafy lettuce
1/2 C raw spinach
1/4 C cooked spinach
1/2 small carrot
1 Tbls canned pumpkin
1/4 C winter squash
1/4 small baked potato/yam
1 large tomato
3/4 C cooked tomatoes
1 1/2 C tomato juice
3/4 C vegetable juice
1/2 large red pepper |
OTHER FRUITS AND VEGETABLES
P/L=1-2
1 med apple
1 C apple juice
1/2 C applesauce
1 small banana
2/3 C cherries
3 figs
2/3 C grapes
1 med peach
1 med pear
3/4 C diced pineapple
2 med plums
5 dates or prunes
3/4 C prune juice
1/4 C raisons
1/4 C currants
5-6 asparagus spears
1/2 avocado
1 C bamboo shoots
3/4 C green beans
1 C bean sprouts
1 C beets
1 C shredded Savoy cabbage
2 ribs celery
1 small ear corn
1 C cooked eggplant
1 C sliced Jerusalem artichoke
1/2 C sliced mushrooms
1 C sliced onion
2/3 C cooked parsnip
2/3 C peas
1 small potato
2 oz cooked seaweed or kelp
1/2 C summer squash |
VITAMIN C FOODS
P/L=2
1/2 C fresh strawberries
1 1/3 C black- or raspberries
1 1/2 C blueberries
1/4 cantaloupe
1/8 small honeydew
1/2 grapefruit
1 small orange
1/2 C fresh/frozen fruit juice
1/2 guava
1 large tangerine
2/3 med kiwi
1/2 large mango
1/2 C papaya
1 C asparagus
1/2 C fresh broccoli
1/2 C brussel sprouts
2 C cooked green cabbage
2/3 C fresh cauliflower
1 C cooked collards
2 C cooked dandelion greens
3/4 C fresh kale
1 1/4 C mustard greens
3 C raw spinach
2 C cooked spinach
1/2 med green pepper
1/3 med red pepper
2 small tomatoes
1/2 C cooked tomatoes
1 C tomato juice
1 1/4 C tomato sauce
3/4 C vegetable juice |
IRON
P/L=40-80mg
5 dried apricots 1.7
1 avocado 2.1
1/2 C currents 2.3
1/4 C wheat germ 2.6
1 C ww pasta 1.5
5 dried peaches 5.3
5 dried pears 3.7
1/2 C raisins 1.7
1/2 C kidney beans 2.5
1/2 C lentils 3.3
1/4 C almonds 2
1/2 C coconut milk 3.9
1 oz sunflower seeds 1.9
1 Tbls molasses 3.2
1/2 C yellow beans 2.2
1/2 C roasted soybeans 3.4
1/2 C black beans 2 |
ZINC
P=20mg L=25mg
1/2 C roasted soybeans 4.1
1/2 C sunflower seeds 2
1 oz sesame seeds 2.9
1/4 C pumpkin seeds 2.1
2 Tbls p. butter 1
1/2 C coconut milk 1.6
1/2 C yellow beans 1
1/2 C split peas 2
1/2 C ww pasta .5
1/4 C wheat germ 4.7
1 egg .7 |
CALCIUM
P=4 L=5
1 1/2 oz hard cheese
2 oz soft cheeses
1 3/4 C low-fat cottage cheese
1 C milk
1 C buttermilk
1 C yogurt
1/2 C evaporated skim milk
1/3 C nonfat dry milk
1 C enriched non-dairy beverage
2/3 C almond
1 3/4 C fresh broccoli
1 C cooked collards
1 1/2 C cooked kale
1 1/2 C fresh turnip greens
1 C chickpeas
3 C beans
1 1/2 C roasted soybeans
10 figs
3 Tbls blackstrap molasses
9 oz tofu (prepared with calcium)
4 oz canned salmon with bones
3 oz canned sardines with bones
1 1/3 C oysters |