A place to look that will quickly give me the calorie counts for the meals that I generally eat.
Saturday, June 28, 2008
Snacks under 200 calories
I found an extensive list of possible snacks at ClevelandClinic.org
Please keep in mind that these snacks should be included in your daily caloric allotment. Therefore, make sure you account for snacks by adjusting mealtime calories, if necessary.
*120 calories or less per 8 oz portion
Snacks Under 200 Calories
Enjoy these snacks under 200 calories between meals. Snacking is encouraged and will help you avoid excessive hunger and overeating at meal times.Please keep in mind that these snacks should be included in your daily caloric allotment. Therefore, make sure you account for snacks by adjusting mealtime calories, if necessary.
Dairy or Dairy Alternative
- 8 oz nonfat fruited* or plain yogurt*
- 8 oz nonfat yogurt* with ½ cup mixed berries
- 8 oz nonfat yogurt* with 1 Tbsp slivered almonds, ground flax or wheat germ
- 4 oz nonfat or 1% fat cottage cheese with ½ cup canned fruit in own juice
- 4 oz nonfat or 1% fat cottage cheese on 1 slice whole grain bread or English muffin
- ½ cup frozen low-fat yogurt topped with ½ cup diced fruit of choice
- ½ cup nonfat pudding
- 1 oz soy cheese alternative or nonfat/2% fat cheese and 3-5 whole grain crackers
- 1 oz part-skim mozzarella string cheese and 1 medium apple
- 6 oz skim or reduced fat soymilk and 2 graham crackers
- 8 oz skim milk or reduced fat soymilk and 1 piece of fruit
Vegetables
- (1) 8 oz can reduced sodium V8 juice and 3-6 whole wheat crackers
- 1 cup or more of raw vegetables of your choice
- 1 cup raw veggie of choice, dipped in 2 Tbsp reduced fat salad dressing
- 1 cup raw veggie of choice, dipped in ¼ cup hummus
- 1 Tbsp peanut butter spread over 2 celery stalks and topped with 2 Tbsp raisins
- 1 cup cooked vegetable with 1 ounce melted 2% fat cheese
- 2 slices diet whole wheat bread with 1 cup sliced raw or cooked veggies of choice and 1 ounce nonfat cheese slice
Fruits
- 1 medium serving most fruits
- ½ cup fruit canned in own juice or light syrup
- 8 oz 100% fruit juice
- 6 oz skim milk, ¾ cup diced strawberry and banana, 1 Tbsp chocolate syrup and 1 cup ice blended to make a smoothie
- 1 Tbsp peanut butter spread over a medium apple
Nuts and seeds
- 2 Tbsp raw or dry roasted nut of choice (soy nuts, slivered almonds, walnuts, pecans) with 2 Tbsp raisins or dried cranberries
- ¼ cup raw or dry roasted nut of choice
- ¼ cup reduced fat trail mix
Dry Goods
- 3 peanut butter-filled wheat crackers with 6 ounces skim milk
- 1 packet plain oatmeal with 8 oz skim milk
- 1 ounce whole wheat or oat bran pretzels, lightly salted
- 1 Nature Valley crunchy granola bar
- 1 Nature Valley chewy trail mix bar
- 3 cups air-popped popcorn
- 1 ounce dry whole grain cereal
Meat
- 2 oz canned tuna or chicken on 3-6 whole grain crackers
- 2 oz smoked salmon with 1 Tbsp nonfat cream cheese on ½ whole wheat small bagel
Friday, June 27, 2008
Candy
42.5 for one-- Snickers Mini pieces (4 are 170 calories) I like these when I want something sweet after I eat. It's a small piece of candy. Just enough.
Tortilla Chips
Serving Size 1 oz (about 9 chips)
Calories 140
which means EVERY chip is about 15 1/2 calories!!! ONE CHIP...
This is taken from the bag of Golden Flake Maizetos (which I happen to like very much).
Calories 140
which means EVERY chip is about 15 1/2 calories!!! ONE CHIP...
This is taken from the bag of Golden Flake Maizetos (which I happen to like very much).
Jiffy Cornmeal Muffins
Muffins made from Jiffy Corn muffin mix
8.5 oz box makes 6 muffins
Each muffin made according to box directions:
170 calories
8.5 oz box makes 6 muffins
Each muffin made according to box directions:
170 calories
Potato Chips
Serving Size: 17 chips
Calories: 150
That's taken from a 5 oz bag which says it has 5 serving per bag... meaning 1 oz has 150 calories.... or 1/5th of the bag.
Snack size bag of plain chips (Lays)
Calories: 230
This is not the mini bags that come multiple to a box for packing in lunches.
Calories: 150
That's taken from a 5 oz bag which says it has 5 serving per bag... meaning 1 oz has 150 calories.... or 1/5th of the bag.
Snack size bag of plain chips (Lays)
Calories: 230
This is not the mini bags that come multiple to a box for packing in lunches.
Glory canned vegetables
I like many of the Glory canned vegetables
Calories are for 1/2 cup serving unless otherwise stated
140-- black-eyed peas OR lima beans
90-- pinto beans OR great northern beans
130--New Orleans style red beans
120-- butter beans
80--field peas
70--field peas with snaps
90--black-eyed peas and rice
90-- black beans and rice OR red beans and rice
50--string beans with potatoes
80--fried apple
80--creamed peas
30--country cabbage
25--okra, 3/4 cup
80--succotash
50-- collard greens OR mixed greens
30--spinach
45--turnip greens
35--turnip greens with diced turnips
Calories are for 1/2 cup serving unless otherwise stated
140-- black-eyed peas OR lima beans
90-- pinto beans OR great northern beans
130--New Orleans style red beans
120-- butter beans
80--field peas
70--field peas with snaps
90--black-eyed peas and rice
90-- black beans and rice OR red beans and rice
50--string beans with potatoes
80--fried apple
80--creamed peas
30--country cabbage
25--okra, 3/4 cup
80--succotash
50-- collard greens OR mixed greens
30--spinach
45--turnip greens
35--turnip greens with diced turnips
Hotdogs
Frankfurters vary widely in their nutritional makeup.
- Beef-and-pork frankfurter, 10 per pound (or small),140 calories and 13 grams of fat; or eight per pound (or large), 175 calories, 16 grams of fat.
- All-beef frankfurter, small, 150 calories and 13 grams of fat; large, 190 calories and 17 grams of fat.
- Chicken frankfurters, small, 115 calories and 9 grams of fat.
- Turkey frankfurters, small, 100 calories and 8 grams of fat.
- Low-fat beef frankfurter, large, 130 calories and 11 grams of fat.
- Nonfat beef, pork and turkey frankfurter, large, 60 calories and less than 1 gram of fat.
Soft Wrap
La Tortilla Factory Tomato Basil Soft Wraps made with Extra Virgin Olive Oil found at Walmart on the bread aisle (come in on meat truck because they are refrigerated)
Serving Size 1 wrap
Servings per container 6
Calories per serving 100
Sandwich made with Soft wrap(100), ultra thin slices-- about 3 each of turkey and roast beef (10 calories each slice)-- lunch meat, lettuce, 2-3 Tbsps of shredded cheese (54-78), about 1.5 tsp on mayo(50) and 1 Tbsp on Newman Own Vineagrette (22.5). OR about 310 for the whole wrap.
1/4 cup (4 Tbsps) of shredded cheddar cheese is 110.
1 Tbsp of Kraft Mayonnaise is 100
Serving Size 1 wrap
Servings per container 6
Calories per serving 100
Sandwich made with Soft wrap(100), ultra thin slices-- about 3 each of turkey and roast beef (10 calories each slice)-- lunch meat, lettuce, 2-3 Tbsps of shredded cheese (54-78), about 1.5 tsp on mayo(50) and 1 Tbsp on Newman Own Vineagrette (22.5). OR about 310 for the whole wrap.
1/4 cup (4 Tbsps) of shredded cheddar cheese is 110.
1 Tbsp of Kraft Mayonnaise is 100
Boneless Chicken Breast
110.... fresh, boneless chicken breast
This is the basic calorie count. Add to this whatever oil or seasoning you use.
This is the basic calorie count. Add to this whatever oil or seasoning you use.
Peanut Butter Toast
110.... bread
190.... peanut butter
300 total unless I add
20 one teaspoon of olive spread before I put on the peanut butter ( 1 Tbsp =70 calories)
190.... peanut butter
300 total unless I add
20 one teaspoon of olive spread before I put on the peanut butter ( 1 Tbsp =70 calories)
Tuna Patties
125... a small can of tuna
93.... one jumbo egg
52.... 4 crackers
--.....1/4 tsp. baking powder
17.....1 Tbsp dried onion flakes
287 total
Made four tuna patties, or two servings of 143 each
93.... one jumbo egg
52.... 4 crackers
--.....1/4 tsp. baking powder
17.....1 Tbsp dried onion flakes
287 total
Made four tuna patties, or two servings of 143 each
Waldorf salad
90.....1 apple
6......1 medium stalk of celery
200....less than 1/4 cup pecan halves
180....2 Tbsp mayonnaise
476 Total
Made about 2 one cup servings of 238 each
6......1 medium stalk of celery
200....less than 1/4 cup pecan halves
180....2 Tbsp mayonnaise
476 Total
Made about 2 one cup servings of 238 each
Monday, June 16, 2008
Snacks
Activia Yogurt(110) and an apple (65-85)
String cheese (60)
Banana( 105)
Nature Valley Oats 'n' Honey bar (180)
Peanuts, 1 Tbsp (108)
Mixed nuts, 10 nuts assorted (86)
Nectarine (65)
Sugar free jello (10)
1 peanut butter cracker (140) made with 1 Tbsp peanut butter (90) and 2 snack crackers (50)
1/2 cup milk with 3/4 cup cereal (130)
97% fat free popcorn (120) and diet coke
1 peanut butter cookie (50) and 1/2 cup milk (63)
String cheese (60)
Banana( 105)
Nature Valley Oats 'n' Honey bar (180)
Peanuts, 1 Tbsp (108)
Mixed nuts, 10 nuts assorted (86)
Nectarine (65)
Sugar free jello (10)
1 peanut butter cracker (140) made with 1 Tbsp peanut butter (90) and 2 snack crackers (50)
1/2 cup milk with 3/4 cup cereal (130)
97% fat free popcorn (120) and diet coke
1 peanut butter cookie (50) and 1/2 cup milk (63)
"Fried" potatoes
125...one potato, cut into chunky slices
35....1 1/2 tsp Fleishman's margarine
40....veggies
200 Total calories
Veggies "fried' with potato
green pepper
onion,
three baby carrots,
celery,
jalapeño peppers, fresh
35....1 1/2 tsp Fleishman's margarine
40....veggies
200 Total calories
Veggies "fried' with potato
green pepper
onion,
three baby carrots,
celery,
jalapeño peppers, fresh
Baked Potato
110... baked potato, warm water added for moisture
35....bacon
50....onions and peppers
195 Total calories
35....bacon
50....onions and peppers
195 Total calories
Chicken Noodle Soup
180.... 2 cups Progresso Chicken Noodle Soup
52.....4 saltine crackers, 13 calories each
232 Total calories
52.....4 saltine crackers, 13 calories each
232 Total calories
Red Beans and Rice
135...3.4 cup Glory Red Beans and Rice
85....Slaw (made with green pepper, onion, mayo)
220 Total Calories
85....Slaw (made with green pepper, onion, mayo)
220 Total Calories
Chicken Noodle Soup
200...Healthy Choice Chicken Noodle soup
16...Onion
9....celery
225 Total Calories
16...Onion
9....celery
225 Total Calories
Tomatoes & Okra over Spaghetti Noodles
220... Glory Tomatoes and Okra over Spaghetti noodles
40...Parmesan cheese
260 Total Calories
40...Parmesan cheese
260 Total Calories
Salmon Salad
180....1/2 cup canned salmon
40....1 Tablespoon Hellman's light mayonnaise
50....approximate calories of remaining ingredients
270 Total calories
Remaining ingredients
2 stalks celery chopped
2 Tbsps chopped onion
2 chopped radished
1 Tbsp raisins
1/2 jalapeño pepper chopped
jalapeño pepper juice
1 packet sugar substitute
40....1 Tablespoon Hellman's light mayonnaise
50....approximate calories of remaining ingredients
270 Total calories
Remaining ingredients
2 stalks celery chopped
2 Tbsps chopped onion
2 chopped radished
1 Tbsp raisins
1/2 jalapeño pepper chopped
jalapeño pepper juice
1 packet sugar substitute
Great Northern Beans, Potato, & Slaw
110....1/2 cup great northern beans
163...baked potato
80...slaw
353 Total Calories
163...baked potato
80...slaw
353 Total Calories
Beef and Stir Fry Vegetables
315....3.5 oz beef
85....stir-fry vegetables (includes oil)
400 Total calories
85....stir-fry vegetables (includes oil)
400 Total calories
Grilled Chicken Breast
320.... grilled chicken breast
12....Allegro sauce
40.....stir fry vegetables
372 Total calories
12....Allegro sauce
40.....stir fry vegetables
372 Total calories
Homemade Bean Soup
Combine
1 can chili beans
1 can diced tomatoes
1 can chicken broth
2 Tablespoons hot salsa
1 large sweet onion
1/4 cup diced green pepper
1/2 cup chopped celery
2 cups= 200 calories
1 can chili beans
1 can diced tomatoes
1 can chicken broth
2 Tablespoons hot salsa
1 large sweet onion
1/4 cup diced green pepper
1/2 cup chopped celery
2 cups= 200 calories
Taco Salad
8.....lettuce
20....Hunt's Original Diced Tomatoes
110....1/4 cup shredded cheddar cheese
34.....onions
191.....ground beef, yield from 1/4 pound raw meat
363 Total
20....Hunt's Original Diced Tomatoes
110....1/4 cup shredded cheddar cheese
34.....onions
191.....ground beef, yield from 1/4 pound raw meat
363 Total
Wednesday, June 04, 2008
Tilapia
93 .....Tilapia
40 .... slaw
18 ..... green beans
0 .......sugar free lemonade
151 Total calories
Slaw
Grated cabbage
Diced Green pepper
Minced Onion
Salt, Pepper
Jalepeno vinegar
Hellman's Light Mayo, 2 Tbs
Slaw made four servings
about 40 calories each
Tuna Salad
Tuna Salad
One can of Starkist Tuna, drained
Celery, cubed about 3/4 cup
1 slice onion, grated
2 boiled eggs
1 pickle, chopped
1 Tbsp pickle juice
4 tsp. Hellman's light mayonnaise
(500 calories for the whole thing!!)
I figured the calories for everything that went into it and came up with total calories of about 500. I ate the whole thing as a breakfast/lunch combo
One can of Starkist Tuna, drained
Celery, cubed about 3/4 cup
1 slice onion, grated
2 boiled eggs
1 pickle, chopped
1 Tbsp pickle juice
4 tsp. Hellman's light mayonnaise
(500 calories for the whole thing!!)
I figured the calories for everything that went into it and came up with total calories of about 500. I ate the whole thing as a breakfast/lunch combo
Subscribe to:
Posts (Atom)
I've taken the meals I ate when I lost weight before and did calorie counts of the TOTALS so that I could save myself time and still have a pretty good idea of how many calories I am consuming. I began with the meals I concocted myself but plan to add more from other sources as I find time.
I've tried to label each entry so that breakfasts, lunches, snacks, dinners and so on could be easily located as needed.