Protein list  COOKED CARBS 

chicken breast 1 oz oatmeal 1/3 cup

turkey breast 1 oz asparagus 12 spears
ground turkey 1 1/2 ogreen beans 1 cup
veal 1 oz  black beans 1/4 cup
beef 1 oz broccoli 1 1/4 cup
ground beef 1 1/2 oz cabbage 1 1/3 cup
canadian bacon 1 oz cauliflower 1 1/4 cup
ham 1 oz spagetti squash 1 cup
pork 1 oz  spinach 1 1/3 cup
ground pork 1 1/2 oz swiss chard 1 1/4 cup
lobster 1 1/2 oz tomato sauce 1/2 cup
salmon 1 1/2 oz tomatoes 3/4 cup
tuna steak/can 1 1/2 yellow squash 1 1/4 c
canned tuna 1 oz zuccini 1 1/3 cup
protein powder 1 oz Lentils 1 cup
whole egg 1 large Potatoes 1 cup
egg whites 2 large Whole Grain Rice, Pasta, Bread
egg substitute 1/4 cuBrussel Sprouts 1 cup
cottage cheese 1/4 cup
cheese 1 oz
feta cheese 1 1/2 oz

lean >93%
 RAW CARBS RAW CARBS FRUIT CATEGORY 
broccoli 2 cups Aple ½
cabbage 2 1/4 cups grapes 1/2 cup
cauliflower 2 cups nectarine 1/2
celery 2 cups orange 1/2
cucumber 1 (9 in) peach 1
lettuce, Iceburg 1 head pear 1/2
lettuce, romaine 6 cups plum 1
mushrooms 3 cups raspberries 2/3 cup
onion 2/3 cup strawberries 1 cup
peppers 1 1/4 cup tangerine 1
radishes 2 cups Mango
snow peas 3/4 cup Melon
spinach 4 cups banana
tomato 1 cup
Salad Greens 1 cup

ice, Pasta, Bread

ts 1 cup

Meal breakdown
Breakfast 3-4 servings of each protein, carbs, fats
snack 2 servings servings of each protein, carbs, fats
Lunch 3-4 servings of each protein, carbs, fats
snack 2 servings servings of each protein, carbs, fats
Dinner 3-4 servings of each protein, carbs, fats
FATS
almonds ~3
avocado 1 Tbs
canola oil 1/3 tsp
macadamia nuts ~1
olives ~5
peanut butter 1/2 tsp
peanuts ~6
cashews ~3
peanut oil 1/3 tsp
olive oil 1/3 tsp
guacomole 1/2 Tbs
vegetable oil 1/3 tsp
seseme oil 1/3 tsp
bacon bits 2 1/2 tsp
butter 1/3 tsp
cream, light 1/2 tsp
cream cheese 1 tsp
veg. shortening 1/3 tsp