r

𝑓𝑟𝑢𝑖𝑡𝑠:

⌗ strawberries (4cal/each)

⌗ blueberries (57cal/100g)

⌗ raspberries (53cal/100g)

⌗ cherries (50cal/100g)

⌗ grapes (67cal/100g)

⌗ watermelon (30cal/100g)

⌗ granny smith apples (53cal/each)

⌗ russet apple (oven baked) (80cal/each)

⌗ small bananas (89cal/100g)

⌗ peaches (50cal/each)

⌗ lychee (66cal/100g)

⌗ papaya (115cal/275g whole)

⌗ tangerines (35cal/each)

⌗ melon (34cal/100g)

⌗ tomatoes (~22cal/each)

⌗ cherry tomatoes (3cal/each)

⌗ ginger root (80cal/100g)

𝑣𝑒𝑔𝑔𝑖𝑒𝑠 𝑎𝑛𝑑 𝑎𝑙𝑔𝑎𝑒:

⌗ cucumber (16cal/100g)

⌗ bell pepper (20cal/100g)

⌗ cabbage (25cal/100g)

⌗ mini peppers (9cal/each)

⌗ pumpkin (26cal/100g)

⌗ vegetable mix (20cal/100g)

⌗ asparagus (20cal/100g)

⌗ broccoli (34cal/100g)

⌗ celery (14cal/100g)

⌗ potato (74cal/100g)

⌗ sweet potato (86cal/100g)

⌗ spinach (23cal/100g)

⌗ zucchini (17cal/100g)

⌗ eggplant (25cal/100g)

⌗ carrot (41cal/100g)

⌗ sea moss (5cal/10g)

𝑚𝑒𝑎𝑡:

⌗ chicken breast (165cal/100g)

⌗ chicken burger patty (115cal/each)

⌗ thinly sliced ham (11cal/slice)

⌗ turkey breast (189cal/100g)

⌗ ground beef 90% lean meat (176cal/100g)

𝑓𝑖𝑠𝘩:

⌗ squid (92cal/100g)

⌗ prawns (37cal/100g)

⌗ cod (82cal/100g)

⌗ whitefish (172cal/100g)

⌗ chum salmon (120cal/100g)

⌗ branzino (125cal/100g)

⌗ jellyfish (34cal/100g)

note: only a few species of jellyfish are suitable for human consumption

𝑚𝑒𝑎𝑡 𝑠𝑢𝑏𝑠𝑡𝑖𝑡𝑢𝑡𝑒𝑠:

⌗ soft silken tofu (between 45-75cal/100g)

⌗ mushrooms (especially lion’s mane, button, enoki, oyster and portobello) (22cal/100g)

⌗ cauliflower (25cal/100g)

𝑛𝑜𝑛 𝑑𝑎𝑖𝑟𝑦:

⌗ alpro unsweetened almond milk (13cal/100ml)

⌗ alpro soya light milk (22cal/100ml)

⌗ alpro oat and almond milk (23cal/100g)

⌗ alpro plain natural yogurt zero sugar (43cal/100g)

⌗ aldi wheat cream (106cal/50ml)

𝑒𝑔𝑔𝑠, 𝑚𝑖𝑙𝑘, 𝑐𝘩𝑒𝑒𝑠𝑒 𝑎𝑛𝑑 𝑦𝑜𝑔𝑢𝑟𝑡:

⌗ eggs (78cal/large)

⌗ low fat milk (35cal/100ml)

⌗ milbona high protein shake (67cal/100ml)

⌗ 0% fat greek yogurt (58cal/100g)

⌗ chobani milk & cookies flavored yogurt (60cal)

⌗ protein yogurt (85-90cal/180g)

⌗ yopro shots (58cal)

⌗ zero sugar liquid yogurt (51cal)

⌗ light yogurt and gelatin (15cal)

⌗ laughing cow light cheese triangles (20cal/each)

⌗ babybell light (42cal)

⌗ light string cheese (50cal/each)

⌗ philadelphia light cream cheese (154cal/100g)

⌗ low fat cottage cheese (72cal/100g)

⌗ low fat mozzarella shredded cheese (71cal/30g)

⌗ pasta and meat cooking cream (107cal/50g)

⌗ low fat quark cream cheese (50cal/100g)

𝑑𝑒𝑠𝑠𝑒𝑟𝑡𝑠:

⌗ milbona protein pudding (145cal/200g)

⌗ zero sugar jelly (10cal/each)

𝑐𝘩𝑜𝑐𝑜𝑙𝑎𝑡𝑒:

⌗ lindt dark chocolate with salted caramel (52cal/piece)

⌗ highkey chocolate pearls (70cal/33 pieces)

⌗ skinny dipped cups (70cal/cup)

⌗ 7th heaven white & cookies (27cal/square)

⌗ lovo hazelnut milk chocolate (18cal/square)

⌗ mini kit kat (86cal)

⌗ feastables (160cal/35g bar)

⌗ kinder milk chocolate bars (71cal/each)

⌗ gatsby fudge brownie bar (180cal/80g bar)

𝑖𝑐𝑒 𝑐𝑟𝑒𝑎𝑚:

⌗ less & taste mucci salted caramel ice cream (351cal/whole tub of 300g)

⌗ paw patrol ice cream (56cal/each)

⌗ arctic zero cookie shake (150cal/pint)

⌗ nick’s swedish style ice cream (260cal/pint)

⌗ halo top pops (50cal/each)

⌗ arctic zero non dairy cake batter ice cream (160cal/473ml)

⌗ enlightened cookies & cream (120cal/eerving)

⌗ favorite day mint cookies ‘n cream (360cal/pint)

⌗ zero sugar vanilla ice cream (57cal/50g)

⌗ little moons mochi ice cream (70-80cal/each)

⌗ stevia sugar native açaí (54cal/100g)

⌗ fruit ice cream (54cal/each)

⌗ mini milk (35cal/each)

⌗ push pop (70cal/each)

⌗ fruit spiral (46cal/each)

⌗ halo top ice cream

⌗ yasso frozen greek yogurt bars (130cal/each)

𝑠𝑛𝑎𝑐𝑘𝑠:

⌗ prozis belgian chocolate protein bar (118cal)

⌗ sesame and honey bars (45cal/each)

⌗ rice cakes (23cal/each)

⌗ bolacha maria (26cal/each)

⌗ salt water cookies (12cal/each)

⌗ apple and cinnamon ring cookies (25cal/each)

⌗ cacao toast (37cal/each)

⌗ seaweed snacks (30cal/pack)

⌗ plain popcorn (120cal/30g)

⌗ fibre one donuts (90cal)

⌗ fibre one brownies (70cal)

⌗ marshmallows (13cal/each)

⌗ smart sweets sourmelon bites (130cal/whole)

⌗ drizzilicious s’mores bites (90cal/whole)

⌗ zero sugar gum

𝑓𝑜𝑜𝑑 𝑝𝑎𝑐𝑘𝑒𝑡𝑠:

⌗ konjac jelly (0-7cal)

⌗ blédina fruit mix (peach, pumpkin) (36cal)

⌗ super breakfast (apple, quark, banana) (73cal)

⌗ milbona strawberry skyr (54cal)

𝑑𝑟𝑦 𝑓𝑟𝑢𝑖𝑡𝑠:

⌗ cashews (9cal/each)

⌗ pistachios (4cal/each)

⌗ chestnuts (37cal/each)

⌗ pitted dates (20cal/each)

⌗ dried apricots (60cal/30g)

⌗ jujube (79cal/100g)

⌗ almonds (7cal/each)

𝑐𝑎𝑟𝑏𝑠:

⌗ mini brioche croissants (79cal/each)

⌗ rye bread (125cal/50g)

⌗ extra thin toast (77cal/20g)

⌗ mini tortillas (76cal/each)

⌗ sliced brown bread (45cal/slice)

⌗ small rice papers (20cal/each)

⌗ mission corn tortillas (25cal/each)

𝑠𝑎𝑢𝑐𝑒𝑠:

⌗ soy sauce (8cal/tbsp)

⌗ ketchup (8cal/tbsp)

⌗ hot sauce (11cal/100ml)

⌗ mustard (8cal/tbsp)

⌗ tomato sauce (38cal/100g)

⌗ walden farms sauces (0cal)

⌗ hummus (25cal/10g)

𝑗𝑎𝑚𝑠 𝑎𝑛𝑑 𝑜𝑡𝘩𝑒𝑟 𝑠𝑤𝑒𝑒𝑡 𝑡𝑜𝑝𝑝𝑖𝑛𝑔𝑠:

⌗ casa de matheus sugar free jam (8-10cal/portion)

⌗ walden farms jams (0cal)

⌗ flavored sea moss gel (10cal/30g)

⌗ prozis maple syrup zero (2cal/9g)

⌗ reddi wip zero fat whipped cream (5cal/serving)

𝑐𝑎𝑛𝑛𝑒𝑑 𝑜𝑟 𝑏𝑜𝑥𝑒𝑑:

⌗ canned corn (82cal/100g)

⌗ bean sprouts (11cal/100g)

⌗ kimchi (16cal/100g)

⌗ natural tuna (88cal/tin)

⌗ hearts of palm (9cal/each)

⌗ chicken or vegetable stock cubes (7cal/2,5g)

⌗ aldi vegetable gyoza (157cal/for all 10)

𝑑𝑟𝑖𝑛𝑘𝑠:

⌗ diet soda: coca cola, pepsi max, sprite, dr pepper, poppi, candy can (0.5cal/100ml)

⌗ tea: chamomile, nettle, black, ginger, hibiscus, moringa, green, matcha powder (5cal/2g)

⌗ black coffee

⌗ sunlover pomegranate w/stevia (0cal)

⌗ monster energy zero (13cal/500ml)

⌗ red bull zero (5cal/250ml)

⌗ sparkling water (1cal)

⌗ lipton kombucha (36cal/330ml)

⌗ prime (25cal/500ml bottle)

𝑎𝑑𝑑𝑖𝑡𝑖𝑜𝑛𝑎𝑙:

⌗ barista’s coffee co sugar free drink syrup (0cal)

⌗ zero calorie sweetener: stevia, splenda, erythritol, monk fruit

𝑠𝑝𝑖𝑐𝑒𝑠:

⌗ cinnamon

⌗ black pepper

⌗ paprika

⌗ garlic powder (10cal/3g)

note: nearly every single spice contains around 6 calories per 2.5g

𝑐𝑒𝑟𝑒𝑎𝑙 𝑎𝑛𝑑 𝑠𝑒𝑒𝑑𝑠:

⌗ chia seeds (65cal/15g)

⌗ oats (150cal/40g)

⌗ super breakfast oat mix (145cal/40g)

⌗ wheat cereal (100cal/30g)

⌗ fitness fiber 0% added sugar honey or cacao cereal (105cal/30g)

⌗ corn flakes (113cal/30g)

⌗ fitness protein cacao bar 0% added sugar (66cal)

⌗ skinny rice bars (between 45-70cal/each)

𝑙𝑒𝑔𝑢𝑚𝑒:

⌗ lentils (88cal/25g raw)

⌗ fava beans (54cal/100g raw)

⌗ edamame beans (122cal/100g)

⌗ chickpeas (97cal/100g)

𝑟𝑖𝑐𝑒 𝑎𝑛𝑑 𝑛𝑜𝑜𝑑𝑙𝑒𝑠:

⌗ konjac noodles or rice (18-20cal/pack)

⌗ black rice (170cal/50g raw)

𝑓𝑟𝑜𝑧𝑒𝑛:

⌗ oriental vegetable mix (17cal/75g)