Scrambled Eggs (2 large) Protein/Dairy 180 12.0 2.0 14.0 0.0 1.0 180 370 Breakfast 250 Whole Wheat Toast (1 slice) Grain 80 4.0 14.0 1.0 2.0 2.0 140 0 Breakfast 0 Coffee (black) Beverage 5 0.3 0.0 0.1 0.0 0.0 5 0 Breakfast 0 Banana Fruit 105 1.3 27.0 0.4 3.1 14.0 1 0 Breakfast 0 Grilled Chicken Salad Meal/Protein 350 30.0 10.0 20.0 5.0 4.0 400 80 Lunch 500 Apple Fruit 95 0.5 25.0 0.3 4.4 19.0 2 0 Snack 0 Salmon (4oz grilled) Protein/Fish 230 25.0 0.0 14.0 0.0 0.0 60 60 Dinner 250 Quinoa (1 cup cooked) Grain 222 8.0 39.0 3.6 5.0 1.0 13 0 Dinner 0 Steamed Broccoli (1 cup) Vegetable 55 3.7 11.2 0.6 5.1 2.0 40 0 Dinner 0 Greek Yogurt (plain 1 cup) Dairy 150 25.0 8.0 3.0 0.0 7.0 85 10 Snack 250 Oatmeal (1 cup cooked) Grain 160 6.0 28.0 3.0 4.0 1.0 2 0 Breakfast 250 Blueberries (1/2 cup) Fruit 42 0.5 11.0 0.2 1.8 7.0 1 0 Breakfast 0 Almonds (1 oz) Nut 164 6.0 6.0 14.0 3.5 1.0 1 0 Snack 0 Turkey Sandwich (on wheat) Meal/Processed 340 22.0 34.0 12.0 5.0 6.0 850 50 Lunch 500 Carrot Sticks (1 cup) Vegetable 52 1.2 12.3 0.3 3.6 6.0 88 0 Snack 0 Spaghetti Bolognese Meal/Pasta 460 20.0 55.0 18.0 6.0 10.0 700 50 Dinner 250 Side Salad (light dressing) Vegetable 70 2.0 8.0 4.0 3.0 3.0 150 0 Dinner 0 Protein Shake (Whey) Supplement 120 24.0 3.0 1.0 1.0 2.0 160 5 Snack 500 Cereal (Frosted Flakes 1 cup) Grain/Processed 130 2.0 31.0 0.0 1.0 11.0 190 0 Breakfast 0 Milk (2% 1 cup) Dairy 122 8.0 12.0 5.0 0.0 12.0 100 20 Breakfast Lentil Soup (1 can) Meal/Legume 230 15.0 35.0 3.0 12.0 6.0 650 0 Lunch 250 White Rice (1 cup cooked) Grain 204 4.2 44.5 0.4 0.6 0.1 2 0 Dinner 0 Tofu Stir-fry Meal/Vegetarian 400 18.0 30.0 22.0 7.0 9.0 500 0 Dinner 250 Orange Fruit 62 1.2 15.4 0.2 3.1 12.0 0 0 Snack 0 Bagel (plain) Grain 270 11.0 55.0 1.5 2.0 5.0 430 0 Breakfast 250 Cream Cheese (2 tbsp) Dairy 100 2.0 2.0 10.0 0.0 1.0 90 30 Breakfast 0 Tuna Salad (1/2 cup) Meal/Fish 190 19.0 2.0 12.0 1.0 1.0 400 30 Lunch 500 Crackers (5 whole wheat) Grain/Processed 90 2.0 14.0 3.0 2.0 0.0 180 0 Lunch 0 Beef Steak (6oz sirloin) Protein/Meat 270 42.0 0.0 10.0 0.0 0.0 90 115 Dinner 250 Baked Potato (medium) Vegetable 160 4.3 36.0 0.2 3.8 1.0 17 0 Dinner 0 Ice Cream (1/2 cup vanilla) Dairy/Dessert 145 2.5 17.0 7.5 0.5 16.0 55 30 Snack 0 Pizza (1 slice pepperoni) Meal/Processed 290 12.0 34.0 12.0 2.0 4.0 720 35 Dinner 250 Avocado Toast (1 slice) Meal/Vegetarian 260 7.0 28.0 15.0 10.0 1.0 350 0 Breakfast 500 Hard-Boiled Egg (1 large) Protein 78 6.3 0.6 5.3 0.0 0.5 62 187 Snack 0 Chicken Wrap (with tortilla) Meal/Processed 410 25.0 38.0 17.0 5.0 3.0 780 60 Lunch 250 Grapes (1 cup) Fruit 104 1.1 27.0 0.2 1.4 23.0 3 0 Snack 0 Cottage Cheese (1/2 cup) Dairy 90 12.0 5.0 3.0 0.0 4.0 400 10 Snack 0 Burger (cheeseburger) Meal/Processed 550 30.0 40.0 30.0 3.0 7.0 1100 90 Dinner 500 French Fries (medium) Vegetable/Processed 340 4.0 44.0 17.0 4.0 0.3 230 0 Dinner 0 Protein Bar Supplement/Processed 210 20.0 22.0 7.0 6.0 1.0 180 5 Snack 500 Black Beans (1/2 cup) Legume 114 7.6 20.4 0.5 7.5 0.3 1 0 Lunch 0 Salsa (1/4 cup) Vegetable 20 0.8 4.5 0.1 1.0 3.0 250 0 Lunch 0 Chicken Noodle Soup (1 can) Meal/Processed 150 7.0 18.0 5.0 2.0 2.0 890 15 Lunch 250 Peanut Butter (2 tbsp) Nut 190 7.0 8.0 16.0 2.0 3.0 140 0 Snack 0 Celery Sticks (1 cup) Vegetable 14 0.6 3.0 0.2 1.4 1.2 77 0 Snack 0 Cod (4oz baked) Protein/Fish 95 20.0 0.0 0.8 0.0 0.0 95 55 Dinner 250 Green Beans (1 cup) Vegetable 31 1.8 7.0 0.2 2.7 3.3 6 0 Dinner 0 Chocolate Chip Cookie (1 large) Dessert 220 2.5 30.0 11.0 1.5 19.0 160 20 Snack 0 Tea (Green 1 cup) Beverage 2 0.5 0.0 0.0 0.0 0.0 2 0 Breakfast Shrimp (3oz steamed) Protein/Fish 84 20.0 0.2 0.2 0.0 0.0 100 161 Dinner 250 Pancakes (2 medium) Grain 180 5.0 30.0 5.0 1.0 6.0 450 25 Breakfast 0 Maple Syrup (2 tbsp) Condiment 104 0.0 27.0 0.0 0.0 24.0 2 0 Breakfast 0 Sausage Link (1 cooked) Protein/Meat 85 5.0 1.0 7.0 0.0 0.5 300 20 Breakfast 0 Smoothie (Fruit & Yogurt) Beverage/Meal 280 12.0 55.0 3.0 7.0 40.0 70 5 Breakfast 250 Tofu (4oz firm) Protein/Vegetarian 90 10.0 3.0 5.0 2.0 1.0 10 0 Lunch 0 Brown Rice (1 cup cooked) Grain 215 5.0 45.0 1.8 3.5 0.4 10 0 Lunch 0 Bell Pepper (1 medium red) Vegetable 31 1.2 6.0 0.3 2.1 4.2 4 0 Lunch 0 Hummus (2 tbsp) Legume 70 2.0 4.0 5.0 2.0 0.0 130 0 Snack 0 Pita Bread (1 whole wheat) Grain 170 6.0 35.0 1.5 5.0 2.0 320 0 Snack 0 Pork Chop (4oz grilled) Protein/Meat 220 30.0 0.0 10.0 0.0 0.0 70 85 Dinner 250 Mashed Potatoes (1 cup) Vegetable 230 4.0 35.0 8.0 3.0 2.0 350 15 Dinner 0 Corn (1 cup) Vegetable 132 4.7 30.0 1.8 3.6 8.9 2 0 Dinner 0 Soda (1 can Coke) Beverage 140 0.0 39.0 0.0 0.0 39.0 45 0 Snack 355 Pretzels (1 oz) Grain/Processed 110 3.0 23.0 1.0 1.0 1.0 450 0 Snack 0 Cheddar Cheese (1 oz) Dairy 115 7.0 1.0 9.5 0.0 0.5 180 30 Snack 0 Caesar Salad (with chicken) Meal/Protein 470 30.0 15.0 30.0 3.0 3.0 890 75 Lunch 250 Orange Juice (1 cup) Beverage 112 1.7 25.8 0.5 0.7 20.8 2 0 Breakfast 240 Bacon (2 slices cooked) Protein/Meat 86 6.0 0.2 6.8 0.0 0.1 330 18 Breakfast 0 Waffles (2 homemade) Grain 220 6.0 28.0 9.0 1.5 3.0 420 45 Breakfast 0 Pear Fruit 101 0.6 27.0 0.2 5.5 16.0 2 0 Snack 0 Chicken Breast (4oz roasted) Protein/Meat 185 35.0 0.0 4.0 0.0 0.0 80 95 Lunch 500 Mixed Nuts (1/4 cup) Nut 200 6.0 8.0 18.0 3.0 2.0 1 0 Snack 0 Tilapia (4oz baked) Protein/Fish 110 22.0 0.0 2.5 0.0 0.0 50 50 Dinner 0 Asparagus (1 cup steamed) Vegetable 40 4.3 7.4 0.4 3.6 3.5 4 0 Dinner 0 Sweet Potato (1 medium baked) Vegetable 103 2.3 23.6 0.2 3.8 7.4 41 0 Dinner 0 Popcorn (3 cups air-popped) Grain 93 3.0 18.6 1.1 3.6 0.1 2 0 Snack 250 Raisins (1/4 cup) Fruit 130 1.3 34.0 0.2 1.6 25.0 5 0 Snack 0 Macaroni & Cheese (1 cup) Meal/Pasta 350 10.0 40.0 17.0 2.0 5.0 750 40 Lunch 250 Tomato Soup (1 can) Meal/Vegetable 170 4.0 25.0 6.0 4.0 15.0 900 10 Lunch 0 Grilled Cheese Sandwich Meal/Processed 390 15.0 32.0 22.0 3.0 4.0 800 60 Lunch 0 Beef Tacos (2 hard shell) Meal/Meat 380 18.0 28.0 22.0 5.0 3.0 600 50 Dinner 500 Refried Beans (1/2 cup) Legume 115 7.0 19.0 1.0 6.0 1.0 480 0 Dinner 0 Guacamole (1/4 cup) Vegetable/Condiment 90 1.0 4.0 8.0 3.0 0.5 120 0 Dinner 0 Watermelon (1 cup diced) Fruit 46 0.9 11.5 0.2 0.6 9.4 2 0 Snack 0 English Muffin (whole wheat) Grain 134 6.0 26.0 1.0 4.4 1.0 210 0 Breakfast 250 Peanut Butter & Jelly Sandwich Meal/Processed 390 12.0 50.0 17.0 5.0 20.0 450 0 Lunch 250 Clam Chowder (1 cup) Meal/Seafood 200 10.0 18.0 9.0 1.0 2.0 870 30 Lunch 0 Iced Tea (Sweetened 16oz) Beverage 180 0.0 46.0 0.0 0.0 46.0 15 0 Snack 500 Lasagna (1 serving meat) Meal/Pasta 350 20.0 30.0 17.0 4.0 7.0 850 55 Dinner 250 Garlic Bread (1 slice) Grain 150 4.0 18.0 7.0 1.0 1.0 310 0 Dinner 0 Chocolate Milk (1 cup) Beverage/Dairy 200 8.0 26.0 8.0 1.0 24.0 160 30 Snack 0 White Bread (1 slice) Grain 70 2.0 13.0 1.0 0.6 1.2 140 0 Breakfast 0 Jelly (1 tbsp grape) Condiment 50 0.0 13.0 0.0 0.1 12.0 5 0 Breakfast 0 Veggie Burger (1 patty) Protein/Vegetarian 120 11.0 10.0 4.0 5.0 1.0 350 0 Lunch 250 Bun (hamburger) Grain 140 4.0 26.0 2.0 1.0 4.0 260 0 Lunch 0 Ketchup (1 tbsp) Condiment 20 0.2 5.0 0.1 0.2 4.0 160 0 Lunch 0 Muffin (Blueberry 1 large) Grain/Dessert 380 5.0 55.0 16.0 2.0 30.0 350 50 Breakfast 250 Coffee (with cream/sugar) Beverage 50 0.5 5.0 3.0 0.0 4.5 10 10 Breakfast 250 Potato Chips (1 oz) Snack/Processed 160 2.0 15.0 10.0 1.0 0.5 170 0 Snack 0 Tzatziki Sauce (2 tbsp) Condiment/Dairy 30 1.5 2.0 2.0 0.0 1.5 100 5 Dinner 0 Pancakes (2 medium) Grain 180 5.0 30.0 5.0 1.0 6.0 450 25 Breakfast 0 Maple Syrup (2 tbsp) Condiment 104 0.0 27.0 0.0 0.0 24.0 2 0 Breakfast 0 Sausage Link (1 cooked) Protein/Meat 85 5.0 1.0 7.0 0.0 0.5 300 20 Breakfast 0 Smoothie (Fruit & Yogurt) Beverage/Meal 280 12.0 55.0 3.0 7.0 40.0 70 5 Breakfast 250 Tofu (4oz firm) Protein/Vegetarian 90 10.0 3.0 5.0 2.0 1.0 10 0 Lunch 0 Brown Rice (1 cup cooked) Grain 215 5.0 45.0 1.8 3.5 0.4 10 0 Lunch 0 Bell Pepper (1 medium red) Vegetable 31 1.2 6.0 0.3 2.1 4.2 4 0 Lunch 0 Hummus (2 tbsp) Legume 70 2.0 4.0 5.0 2.0 0.0 130 0 Snack 0 Pita Bread (1 whole wheat) Grain 170 6.0 35.0 1.5 5.0 2.0 320 0 Snack 0 Pork Chop (4oz grilled) Protein/Meat 220 30.0 0.0 10.0 0.0 0.0 70 85 Dinner 250 Mashed Potatoes (1 cup) Vegetable 230 4.0 35.0 8.0 3.0 2.0 350 15 Dinner 0 Corn (1 cup) Vegetable 132 4.7 30.0 1.8 3.6 8.9 2 0 Dinner 0 Soda (1 can Coke) Beverage 140 0.0 39.0 0.0 0.0 39.0 45 0 Snack 355 Pretzels (1 oz) Grain/Processed 110 3.0 23.0 1.0 1.0 1.0 450 0 Snack 0 Cheddar Cheese (1 oz) Dairy 115 7.0 1.0 9.5 0.0 0.5 180 30 Snack 0 Caesar Salad (with chicken) Meal/Protein 470 30.0 15.0 30.0 3.0 3.0 890 75 Lunch 250 Orange Juice (1 cup) Beverage 112 1.7 25.8 0.5 0.7 20.8 2 0 Breakfast 240 Bacon (2 slices cooked) Protein/Meat 86 6.0 0.2 6.8 0.0 0.1 330 18 Breakfast 0 Waffles (2 homemade) Grain 220 6.0 28.0 9.0 1.5 3.0 420 45 Breakfast 0 Pear Fruit 101 0.6 27.0 0.2 5.5 16.0 2 0 Snack 0 Chicken Breast (4oz roasted) Protein/Meat 185 35.0 0.0 4.0 0.0 0.0 80 95 Lunch 500 Mixed Nuts (1/4 cup) Nut 200 6.0 8.0 18.0 3.0 2.0 1 0 Snack 0 Tilapia (4oz baked) Protein/Fish 110 22.0 0.0 2.5 0.0 0.0 50 50 Dinner 0 Asparagus (1 cup steamed) Vegetable 40 4.3 7.4 0.4 3.6 3.5 4 0 Dinner 0 Sweet Potato (1 medium baked) Vegetable 103 2.3 23.6 0.2 3.8 7.4 41 0 Dinner 0 Popcorn (3 cups air-popped) Grain 93 3.0 18.6 1.1 3.6 0.1 2 0 Snack 250 Raisins (1/4 cup) Fruit 130 1.3 34.0 0.2 1.6 25.0 5 0 Snack 0 Macaroni & Cheese (1 cup) Meal/Pasta 350 10.0 40.0 17.0 2.0 5.0 750 40 Lunch 250 Tomato Soup (1 can) Meal/Vegetable 170 4.0 25.0 6.0 4.0 15.0 900 10 Lunch 0 Grilled Cheese Sandwich Meal/Processed 390 15.0 32.0 22.0 3.0 4.0 800 60 Lunch 0 Beef Tacos (2 hard shell) Meal/Meat 380 18.0 28.0 22.0 5.0 3.0 600 50 Dinner 500 Refried Beans (1/2 cup) Legume 115 7.0 19.0 1.0 6.0 1.0 480 0 Dinner 0 Guacamole (1/4 cup) Vegetable/Condiment 90 1.0 4.0 8.0 3.0 0.5 120 0 Dinner 0 Watermelon (1 cup diced) Fruit 46 0.9 11.5 0.2 0.6 9.4 2 0 Snack 0 English Muffin (whole wheat) Grain 134 6.0 26.0 1.0 4.4 1.0 210 0 Breakfast 250 Peanut Butter & Jelly Sandwich Meal/Processed 390 12.0 50.0 17.0 5.0 20.0 450 0 Lunch 250 Clam Chowder (1 cup) Meal/Seafood 200 10.0 18.0 9.0 1.0 2.0 870 30 Lunch 0 Iced Tea (Sweetened 16oz) Beverage 180 0.0 46.0 0.0 0.0 46.0 15 0 Snack 500 Lasagna (1 serving meat) Meal/Pasta 350 20.0 30.0 17.0 4.0 7.0 850 55 Dinner 250 Garlic Bread (1 slice) Grain 150 4.0 18.0 7.0 1.0 1.0 310 0 Dinner 0 Chocolate Milk (1 cup) Beverage/Dairy 200 8.0 26.0 8.0 1.0 24.0 160 30 Snack 0 White Bread (1 slice) Grain 70 2.0 13.0 1.0 0.6 1.2 140 0 Breakfast 0 Jelly (1 tbsp grape) Condiment 50 0.0 13.0 0.0 0.1 12.0 5 0 Breakfast 0 Veggie Burger (1 patty) Protein/Vegetarian 120 11.0 10.0 4.0 5.0 1.0 350 0 Lunch 250 Bun (hamburger) Grain 140 4.0 26.0 2.0 1.0 4.0 260 0 Lunch 0 Ketchup (1 tbsp) Condiment 20 0.2 5.0 0.1 0.2 4.0 160 0 Lunch 0 Muffin (Blueberry 1 large) Grain/Dessert 380 5.0 55.0 16.0 2.0 30.0 350 50 Breakfast 250 Coffee (with cream/sugar) Beverage 50 0.5 5.0 3.0 0.0 4.5 10 10 Breakfast 250 Potato Chips (1 oz) Snack/Processed 160 2.0 15.0 10.0 1.0 0.5 170 0 Snack 0 Tzatziki Sauce (2 tbsp) Condiment/Dairy 30 1.5 2.0 2.0 0.0 1.5 100 5 Dinner 0 Scallops (3oz seared) Protein/Seafood 95 17.0 5.0 1.0 0.0 0.0 180 35 Dinner 0 Risotto (Mushroom 1 cup) Meal/Grain 250 7.0 35.0 9.0 3.0 3.0 600 20 Dinner 0 Caprese Salad Meal/Vegetable 240 10.0 8.0 18.0 2.0 5.0 350 40 Lunch 250 Balsamic Vinaigrette (2 tbsp) Condiment 90 0.0 3.0 9.0 0.0 2.5 300 0 Lunch 0 Cherries (1 cup) Fruit 77 1.6 19.0 0.5 2.5 15.0 0 0 Snack 0 Turkey Bacon (2 slices) Protein/Meat 70 6.0 1.0 5.0 0.0 0.5 360 30 Breakfast 0 Grits (1 cup cooked) Grain 150 3.0 32.0 1.0 2.0 0.5 320 0 Breakfast 0 Butter (1 tbsp) Condiment/Dairy 100 0.1 0.0 11.0 0.0 0.0 82 30 Breakfast 0 Meatball Sub (6 inch) Meal/Processed 580 28.0 55.0 27.0 6.0 10.0 1200 70 Lunch 500 Kiwifruit (1 medium) Fruit 46 0.9 11.1 0.4 2.3 6.7 2 0 Snack 0 Beef Jerky (1 oz) Snack/Processed 116 9.4 3.1 7.2 0.5 2.5 590 30 Snack 0 Figs (2 medium) Fruit 74 0.6 19.2 0.3 2.9 16.2 2 0 Snack 0 Lobster (3oz steamed) Protein/Seafood 76 16.0 0.0 0.7 0.0 0.0 250 125 Dinner 250 Melted Butter (for lobster) Condiment 200 0.2 0.0 22.0 0.0 0.0 164 60 Dinner 0 Corn on the Cob (1 large) Vegetable 125 5.0 29.0 1.5 3.0 5.0 2 0 Dinner 0 Vegetable Soup (1 can) Meal/Vegetable 140 4.0 22.0 4.0 6.0 8.0 780 5 Lunch 250 Saltine Crackers (5 crackers) Grain/Processed 60 1.0 10.0 1.5 0.5 0.0 140 0 Lunch 0 Mango (1 cup slices) Fruit 99 1.4 24.7 0.6 2.6 22.5 2 0 Snack 0 Cheesecake (1 slice) Dessert 320 5.0 28.0 21.0 1.0 20.0 280 65 Snack 250 Pad Thai (Chicken 1.5 cups) Meal/Pasta 550 25.0 60.0 22.0 5.0 10.0 950 70 Dinner 500 Spring Roll (Veg 2 rolls) Snack/Processed 180 4.0 25.0 7.0 3.0 3.0 450 0 Dinner 0 Coconut Water (1 cup) Beverage 46 1.7 8.9 0.5 2.6 6.3 252 0 Snack 240 Kimchi (1/2 cup) Vegetable 22 1.7 4.0 0.4 2.4 1.5 750 0 Side 0 Sashimi (Salmon 3 pcs) Protein/Fish 120 18.0 0.0 5.0 0.0 0.0 45 40 Lunch 0 Wasabi (1 tsp) Condiment 10 0.1 2.2 0.1 0.3 1.0 40 0 Lunch 0 Seaweed Salad (1/2 cup) Vegetable 60 2.0 8.0 3.0 2.0 4.0 350 0 Lunch 0 French Onion Soup (1 cup) Meal 150 6.0 15.0 7.0 2.0 5.0 800 20 Lunch 250 Croutons (1/4 cup) Grain 50 1.5 7.0 2.0 0.5 0.5 140 0 Lunch 0 Shepherd's Pie (1 serving) Meal/Meat 400 20.0 35.0 20.0 6.0 7.0 850 55 Dinner 250 Green Peas (1/2 cup) Legume 62 4.1 11.1 0.2 4.4 4.2 2 0 Dinner 0 Apple Pie (1 slice) Dessert 410 3.0 58.0 19.0 3.0 25.0 320 0 Snack 0 Gin & Tonic (1 drink) Beverage 170 0.0 13.0 0.0 0.0 13.0 2 0 Snack 180 Red Wine (5 oz glass) Beverage 125 0.1 3.8 0.0 0.0 0.9 6 0 Dinner 0 Halibut (4oz baked) Protein/Fish 125 24.0 0.0 2.5 0.0 0.0 60 40 Dinner 250 Quinoa Salad (1 cup) Meal/Vegetarian 260 9.0 32.0 12.0 6.0 4.0 300 0 Lunch 250 Lemonade (1 cup) Beverage 99 0.1 26.0 0.0 0.1 25.0 30 0 Snack 240 Pistachios (1 oz shelled) Nut 159 5.7 7.7 12.8 3.0 2.2 2 0 Snack 0 Oat Milk (1 cup) Beverage/Dairy-Alt 120 3.0 16.0 5.0 2.0 7.0 100 0 Breakfast 0 Biscuits and Gravy (1 serving) Meal/Processed 480 10.0 45.0 28.0 2.0 3.0 1100 35 Breakfast 250 Avocado (1/2 fruit) Fruit 160 2.0 8.5 14.7 6.7 0.7 7 0 Breakfast 0 Corn Flakes (1 cup) Grain 100 2.0 24.0 0.0 1.0 3.0 200 0 Breakfast 0 T-Bone Steak (6oz) Protein/Meat 460 38.0 0.0 33.0 0.0 0.0 110 105 Dinner 0 Creamed Spinach (1/2 cup) Vegetable 190 5.0 8.0 16.0 3.0 2.0 450 50 Dinner 0 Pecans (1 oz) Nut 196 2.6 3.9 20.4 2.7 1.1 0 0 Snack 0 Fruit Cocktail (canned 1 cup) Fruit 110 1.0 28.0 0.0 2.0 26.0 10 0 Snack 0 Ramen (Instant 1 pack) Meal/Processed 380 9.0 53.0 14.0 2.0 2.0 1580 0 Lunch 500 Mocha Latte (16oz) Beverage 360 12.0 48.0 15.0 2.0 42.0 150 45 Snack 473 Cucumber Slices (1 cup) Vegetable 16 0.7 3.6 0.1 0.5 1.7 2 0 Snack 0 Feta Cheese (1 oz) Dairy 75 4.0 1.2 6.1 0.0 0.7 316 25 Lunch 0 Olives (Kalamata 5 large) Fruit 35 0.2 1.0 3.5 0.5 0.0 210 0 Lunch 0 Chicken Alfredo (1.5 cups) Meal/Pasta 680 35.0 45.0 38.0 4.0 5.0 980 120 Dinner 250 Breadstick (1 large) Grain 160 4.0 28.0 3.0 1.0 2.0 350 0 Dinner 0 Cobb Salad Meal/Protein 510 30.0 12.0 38.0 7.0 6.0 800 210 Lunch 500 Blue Cheese Dressing (2 tbsp) Condiment 150 1.0 2.0 16.0 0.0 1.0 320 10 Lunch 0 Mandarin Orange (1 medium) Fruit 37 0.6 9.3 0.2 1.3 7.3 1 0 Snack 0 Cashews (1 oz roasted) Nut 163 4.3 9.2 13.1 0.9 1.4 140 0 Snack 0 Eggo Waffle (2 waffles) Grain/Processed 180 4.0 30.0 5.0 1.0 4.0 400 0 Breakfast 0 Diet Soda (1 can) Beverage 0 0.0 0.0 0.0 0.0 0.0 40 0 Lunch 355 Pulled Pork Sandwich Meal/Meat 480 25.0 48.0 20.0 3.0 15.0 900 75 Lunch 250 Macadamia Nuts (1 oz) Nut 204 2.2 3.9 21.5 2.4 1.3 1 0 Snack 0 Crab Cakes (2 medium) Meal/Seafood 340 20.0 18.0 20.0 1.0 2.0 700 120 Dinner 250 Tartar Sauce (2 tbsp) Condiment 60 0.2 2.0 5.5 0.1 1.5 180 5 Dinner 0 Lemon Bar (1 square) Dessert 150 1.5 22.0 6.0 0.5 15.0 80 30 Snack 0 Almond Milk (Unsweetened 1 cup) Beverage/Dairy-Alt 30 1.0 1.0 2.5 1.0 0.0 160 0 Breakfast 240 Rice Krispies (1.5 cups) Grain 160 3.0 37.0 0.5 0.5 4.0 290 0 Breakfast 0 Sugar (1 tsp for cereal) Condiment 16 0.0 4.0 0.0 0.0 4.0 0 0 Breakfast 0 Tuna (Canned 3oz in water) Protein/Fish 90 20.0 0.0 1.0 0.0 0.0 250 35 Lunch 0 Mayonnaise (1 tbsp) Condiment 90 0.1 0.1 10.0 0.0 0.1 70 5 Lunch 0 Pickle (1 spear dill) Vegetable 5 0.2 1.0 0.1 0.3 0.5 300 0 Lunch 0 Lobster Bisque (1 cup) Meal/Seafood 250 8.0 12.0 18.0 1.0 3.0 850 50 Lunch 250 Reuben Sandwich Meal/Processed 650 28.0 35.0 40.0 5.0 6.0 1500 100 Lunch 500 Sauerkraut (1/4 cup side) Vegetable 7 0.3 1.5 0.0 1.0 0.6 234 0 Lunch 0 Mushroom (White 1 cup sliced) Vegetable 15 2.2 2.3 0.2 0.7 1.4 4 0 Dinner 0 Soy Milk (Original 1 cup) Beverage/Dairy-Alt 110 8.0 9.0 4.5 2.0 6.0 125 0 Breakfast 240 Chicken Tikka Masala (1.5 cups) Meal/Meat 480 30.0 20.0 30.0 5.0 8.0 900 95 Dinner 250 Naan Bread (1 piece) Grain 260 8.0 45.0 5.0 2.0 3.0 450 10 Dinner 0 Cucumber Salad (1/2 cup) Vegetable 40 1.0 5.0 2.0 1.0 4.0 200 0 Dinner 0 Vodka Soda (1 drink) Beverage 100 0.0 0.0 0.0 0.0 0.0 5 0 Snack 180 Chocolate Croissant Dessert 350 6.0 40.0 19.0 3.0 15.0 300 40 Breakfast 250 Sweet & Sour Chicken (1 cup) Meal/Processed 380 18.0 45.0 15.0 3.0 25.0 750 50 Dinner 0 Egg Drop Soup (1 cup) Meal/Vegetable 65 5.0 6.0 2.0 0.5 1.0 780 50 Dinner 0 String Cheese (1 stick) Dairy 80 6.0 1.0 6.0 0.0 0.0 210 20 Snack 0 Turkey Burger (1 patty) Protein/Meat 160 22.0 2.0 8.0 0.0 1.0 400 70 Lunch 250 Mustard (1 tbsp yellow) Condiment 10 0.5 1.0 0.5 0.5 0.0 160 0 Lunch Potato Salad (1/2 cup) Meal/Vegetable 180 2.0 19.0 11.0 2.0 3.0 500 10 Lunch 0 Cranberry Juice (1 cup) Beverage 130 0.0 33.0 0.0 0.0 30.0 10 0 Breakfast 240 Spinach (1 cup raw) Vegetable 7 0.9 1.1 0.1 0.7 0.1 24 0 Lunch Chicken Piccata (1 serving) Meal/Meat 350 30.0 10.0 20.0 1.0 2.0 600 90 Dinner 250 Angel Hair Pasta (1 cup) Grain 200 7.0 42.0 1.0 2.0 1.0 1 0 Dinner 0 Olive Oil (1 tbsp) Condiment 120 0.0 0.0 14.0 0.0 0.0 0 0 Dinner 0 Garlic (1 clove) Vegetable 4 0.2 0.9 0.0 0.1 0.0 1 0 Dinner 0 Salami (3 slices) Protein/Processed 110 6.0 1.0 9.0 0.0 0.5 500 30 Snack 0 Provolone Cheese (1 slice) Dairy 100 7.0 1.0 8.0 0.0 0.5 250 20 Snack 0 Ginger Ale (1 can) Beverage 124 0.0 32.0 0.0 0.0 31.0 40 0 Snack 355 Shrimp Scampi (1 cup) Meal/Seafood 380 22.0 40.0 15.0 3.0 3.0 750 140 Dinner 0 Tiramisu (1 slice) Dessert 450 7.0 42.0 28.0 2.0 25.0 150 180 Snack 250 Cereal Bar (Fruit) Snack/Processed 140 2.0 30.0 3.0 1.0 15.0 110 0 Breakfast 250 Veal Parmesan (1 serving) Meal/Meat 550 40.0 30.0 30.0 4.0 7.0 1100 130 Dinner 250 Spaghetti (side) Grain 100 3.5 21.0 0.5 1.0 0.5 0 0 Dinner 0 Hot Chocolate (1 cup) Beverage 200 3.0 30.0 8.0 2.0 25.0 160 10 Snack 240 Coconut Shrimp (5 pcs) Meal/Seafood 320 10.0 25.0 20.0 3.0 8.0 600 80 Dinner 0 Sweet Chili Sauce (2 tbsp) Condiment 70 0.0 17.0 0.0 0.5 16.0 450 0 Dinner 0 White Wine (5 oz glass) Beverage 121 0.1 3.8 0.0 0.0 1.4 5 0 Dinner 0 Trail Mix (1/4 cup) Snack/Processed 190 5.0 20.0 12.0 3.0 14.0 50 0 Snack 250 Onion Rings (6 rings) Snack/Processed 280 4.0 30.0 16.0 3.0 4.0 500 0 Snack 0 Poached Egg (1 large) Protein 72 6.3 0.4 4.8 0.0 0.4 140 185 Breakfast 0 Canadian Bacon (2 slices) Protein/Meat 80 12.0 1.0 3.0 0.0 1.0 650 40 Breakfast 0 Eggs Benedict (1 serving) Meal/Protein 600 25.0 30.0 40.0 3.0 4.0 1100 450 Breakfast 250 Hollandaise Sauce (2 tbsp) Condiment 110 1.0 0.5 12.0 0.0 0.2 150 50 Breakfast 0 Spinach Artichoke Dip (1/4 cup) Snack/Processed 160 5.0 6.0 14.0 2.0 2.0 350 30 Snack 0 Tortilla Chips (1 oz) Snack/Processed 140 2.0 19.0 7.0 2.0 0.5 120 0 Snack 0 Chicken Kebab (2 skewers) Meal/Meat 280 30.0 8.0 14.0 3.0 4.0 500 85 Dinner 250 Bell Peppers & Onions (sautéed) Vegetable 60 1.5 10.0 2.0 3.0 6.0 30 0 Dinner 0 Hummus Wrap (large) Meal/Vegetarian 450 15.0 60.0 18.0 12.0 5.0 800 0 Lunch 500 Kombucha (1 cup) Beverage 30 0.0 7.0 0.0 0.0 6.0 10 0 Snack 240 Beef Stroganoff (1.5 cups) Meal/Pasta 550 30.0 40.0 28.0 4.0 6.0 900 100 Dinner 0 Egg Noodles (1 cup cooked) Grain 220 8.0 40.0 3.0 2.0 2.0 20 50 Dinner 0 Cottage Cheese (1 cup low fat) Dairy 160 28.0 6.0 2.5 0.0 4.0 820 10 Lunch 250 Tomato (1 medium sliced) Vegetable 22 1.1 4.8 0.2 1.5 3.2 6 0 Lunch 0 Black Pepper (1 tsp) Condiment 6 0.2 1.5 0.1 0.6 0.0 0 0 Lunch 0 Chocolate Pudding (1/2 cup) Dessert 150 2.0 28.0 4.0 2.0 22.0 130 2 Snack 0 Mackerel (3oz cooked) Protein/Fish 175 16.0 0.0 12.0 0.0 0.0 75 65 Dinner 0 Collard Greens (1 cup cooked) Vegetable 60 5.0 10.0 1.0 7.0 1.0 40 0 Dinner 0 Ham (3oz deli sliced) Protein/Meat 110 16.0 2.0 4.0 0.0 1.5 950 45 Lunch 0 Swiss Cheese (1 slice) Dairy 106 7.6 1.0 8.0 0.0 0.4 54 26 Lunch 0 Rye Bread (1 slice) Grain 83 2.7 15.5 1.1 1.9 1.2 170 0 Lunch 0 Potato Leek Soup (1 cup) Meal/Vegetable 180 4.0 25.0 7.0 3.0 4.0 650 15 Lunch 250 Brie Cheese (1 oz) Dairy 95 6.0 0.1 7.9 0.0 0.1 178 28 Snack 0 Water Cracker (5 crackers) Grain/Processed 70 1.5 12.0 1.5 0.5 0.0 150 0 Snack 0 Grapefruit (1/2 medium) Fruit 52 1.1 13.2 0.2 2.0 8.5 0 0 Breakfast 0 Veggie Straws (1 oz) Snack/Processed 130 1.0 17.0 7.0 1.0 1.0 220 0 Snack 0 Fish Tacos (2 tacos) Meal/Fish 420 25.0 40.0 18.0 6.0 5.0 700 60 Dinner 500 Cabbage Slaw (side) Vegetable 60 1.0 8.0 3.0 2.0 5.0 120 5 Dinner 0 Lime (juice of 1) Condiment 11 0.2 3.7 0.0 0.4 0.7 1 0 Dinner 0 Beer (12 oz light) Beverage 103 0.9 5.8 0.0 0.0 0.3 10 0 Snack 355 Danish (Cheese 1 medium) Dessert 340 7.0 38.0 18.0 2.0 16.0 300 55 Breakfast 250 Kefir (Plain 1 cup) Beverage/Dairy 104 10.0 10.0 2.5 0.0 9.0 100 10 Breakfast 240 Gnocchi (1 cup) Meal/Pasta 210 4.5 45.0 1.5 3.0 2.0 480 0 Dinner 0 Pesto Sauce (1/4 cup) Condiment 260 5.0 4.0 26.0 2.0 1.0 550 5 Dinner 0 Pine Nuts (1 tbsp) Nut 95 2.0 2.0 10.0 0.5 0.5 0 0 Dinner 0 Chai Latte (12 oz) Beverage 190 7.0 32.0 4.0 1.0 30.0 105 15 Snack 355 Manicotti (2 shells cheese) Meal/Pasta 380 20.0 35.0 18.0 4.0 7.0 650 60 Dinner 0 Italian Sausage (1 link) Protein/Meat 200 12.0 3.0 16.0 0.0 1.0 550 50 Dinner 0 Jicama (1 cup sticks) Vegetable 46 0.9 10.6 0.1 5.8 2.1 5 0 Snack 0 Chili Powder (1 tsp) Condiment 8 0.3 1.4 0.4 0.9 0.2 10 0 Snack 0 Ants on a Log (4 pcs) Snack 180 6.0 12.0 12.0 3.0 7.0 120 0 Snack 250 Split Pea Soup (1 cup) Meal/Legume 180 11.0 30.0 2.0 10.0 6.0 700 5 Lunch 250 Ham & Cheese Croissant Meal/Processed 400 15.0 35.0 22.0 2.0 6.0 750 60 Breakfast 250 Espresso (double shot) Beverage 5 0.5 0.0 0.1 0.0 0.0 1 0 Breakfast 60 Ricotta Cheese (1/4 cup) Dairy 85 5.5 2.5 6.0 0.0 1.0 50 24 Dinner 0 Chicken & Rice Soup (1 can) Meal/Processed 130 7.0 18.0 3.0 2.0 2.0 850 15 Lunch 250 Salt (1/4 tsp) Condiment 0 0.0 0.0 0.0 0.0 0.0 580 0 Dinner 0 Guava Fruit 68 2.6 14.3 0.9 5.4 8.9 3 0 Snack 0 Club Sandwich Meal/Processed 580 35.0 40.0 30.0 5.0 7.0 1300 95 Lunch 500 Pickle (1 whole dill) Vegetable 17 0.8 3.7 0.2 1.5 1.7 1200 0 Snack 0 Turkey Chili (1 cup) Meal/Meat 250 22.0 25.0 7.0 8.0 6.0 750 50 Dinner 250 Sour Cream (2 tbsp) Condiment/Dairy 60 0.8 1.3 5.8 0.0 0.8 25 12 Dinner 0 Shredded Cheese (Cheddar 1/4 cup) Dairy 115 7.0 1.0 9.5 0.0 0.5 180 30 Dinner 0 Matcha Latte (12 oz) Beverage 180 6.0 28.0 5.0 2.0 25.0 90 20 Snack 355 Chocolate Donut (1 medium) Dessert 300 4.0 35.0 17.0 2.0 18.0 230 20 Breakfast 0 Tuna Melt Meal/Processed 450 25.0 32.0 25.0 3.0 4.0 900 50 Lunch 250 Apple Cider (1 cup) Beverage 117 0.1 29.0 0.3 0.5 27.0 10 0 Snack 240 Beef Burrito (large) Meal/Processed 650 30.0 70.0 28.0 10.0 5.0 1400 70 Dinner 500 Pico de Gallo (1/4 cup) Condiment 15 0.5 3.0 0.0 1.0 2.0 200 0 Dinner 0 Corn Tortilla (1 medium) Grain 52 1.4 11.2 0.7 1.5 0.2 4 0 Dinner 0 Mussels (3oz steamed) Protein/Seafood 146 20.0 6.0 4.0 0.0 0.0 310 48 Dinner 0 White Wine Sauce (1/4 cup) Condiment 80 1.0 4.0 6.0 0.5 2.0 300 5 Dinner 0 French Bread (2 slices) Grain 180 6.0 36.0 1.0 2.0 2.0 380 0 Dinner 0 Blackberries (1 cup) Fruit 62 2.0 13.8 0.7 7.6 4.9 1 0 Snack 0 Cheese Danish Dessert 340 7.0 38.0 18.0 2.0 16.0 300 55 Breakfast 250 Chicken Salad Sandwich Meal/Processed 420 20.0 35.0 20.0 3.0 5.0 850 60 Lunch 250 Soyrizo (2 oz) Protein/Vegetarian 140 10.0 6.0 9.0 3.0 2.0 450 0 Breakfast 0 Hash Browns (1 cup) Vegetable 330 3.0 38.0 19.0 3.0 1.0 550 0 Breakfast 0 Ketchup (1 packet) Condiment 10 0.1 2.5 0.0 0.1 2.0 90 0 Breakfast 0 Philly Cheesesteak (6 inch) Meal/Processed 500 25.0 40.0 28.0 3.0 5.0 1100 70 Lunch 500 Cheese Whiz (2 tbsp) Condiment/Processed 90 4.0 3.0 7.0 0.0 2.0 540 20 Lunch 0 Onions (sautéed 1/4 cup) Vegetable 30 0.5 5.0 1.0 1.0 3.0 5 0 Lunch 0 Raspberries (1 cup) Fruit 64 1.5 14.7 0.8 8.0 5.4 1 0 Snack 0 Cheesy Grits (1 cup) Meal/Grain 210 6.0 34.0 6.0 2.0 1.0 550 20 Breakfast 0 Collard Greens (with ham hock) Vegetable 180 10.0 15.0 9.0 8.0 3.0 600 30 Dinner 0 Fried Okra (1 cup) Vegetable 220 4.0 25.0 12.0 5.0 3.0 450 10 Dinner 0 Sweet Tea (16 oz) Beverage 180 0.0 46.0 0.0 0.0 46.0 15 0 Lunch 473 Gyro (1 sandwich) Meal/Meat 600 25.0 55.0 30.0 5.0 6.0 1200 80 Dinner 250 Pita Bread (White 1 large) Grain 220 7.0 45.0 2.0 2.0 2.0 440 0 Dinner 0 Tzatziki Sauce (2 tbsp) Condiment 30 1.5 2.0 2.0 0.0 1.5 100 5 Dinner 0 Baklava (1 piece) Dessert 280 3.0 30.0 18.0 2.0 20.0 80 10 Snack 0 Coconut (shredded 1/4 cup) Fruit 110 1.0 4.5 10.5 2.0 1.5 3 0 Snack 0 S'more (1 serving) Dessert 140 2.0 25.0 4.0 1.0 15.0 90 0 Snack 0 Graham Cracker (1 large rectangle) Grain/Processed 60 1.0 11.0 1.5 0.5 4.0 70 0 Snack 0 Marshmallow (1 large) Dessert 23 0.1 5.8 0.0 0.0 4.0 5 0 Snack 0 Chocolate (Hershey's bar 1 segment) Dessert 25 0.3 3.0 1.5 0.2 2.8 4 1 Snack 0 Chicken Parm Sandwich Meal/Processed 650 40.0 55.0 30.0 6.0 9.0 1400 100 Lunch 500 Mozzarella (1 slice) Dairy 80 6.0 1.0 6.0 0.0 0.5 150 20 Lunch 0 Bread Roll (hoagie) Grain 200 6.0 38.0 2.0 2.0 3.0 400 0 Lunch 0 Artichoke (1 medium steamed) Vegetable 60 4.2 13.4 0.2 6.9 1.2 112 0 Dinner 0 Mayonnaise (1 tbsp for dipping) Condiment 90 0.1 0.1 10.0 0.0 0.1 70 5 Dinner 0 Calamari (fried 3oz) Meal/Seafood 150 13.0 8.0 7.0 1.0 1.0 600 220 Dinner 0 Lemon Wedge (for calamari) Condiment 3 0.1 1.0 0.0 0.3 0.2 0 0 Dinner 0 Root Beer (1 can) Beverage 150 0.0 40.0 0.0 0.0 40.0 55 0 Snack 355 Chicken McNuggets (6 pcs) Meal/Processed 270 15.0 16.0 16.0 1.0 0.0 500 40 Lunch 0 BBQ Sauce (2 tbsp) Condiment 60 0.5 15.0 0.0 0.5 12.0 350 0 Lunch 0 Honey (1 tbsp) Condiment 64 0.1 17.3 0.0 0.0 17.2 1 0 Breakfast 0 Tofu Scramble Meal/Vegetarian 250 20.0 8.0 16.0 4.0 3.0 300 0 Breakfast 250 Turmeric (1 tsp) Condiment 9 0.3 1.9 0.1 0.7 0.1 1 0 Breakfast 0 Nutritional Yeast (1 tbsp) Condiment 20 3.0 2.0 0.0 1.0 0.0 10 0 Breakfast 0 Seitan (3oz) Protein/Vegetarian 90 18.0 4.0 1.0 1.0 1.0 300 0 Dinner 0 Vegetable Broth (1 cup) Beverage 15 1.0 3.0 0.0 1.0 2.0 550 0 Dinner 240 Mashed Cauliflower (1 cup) Vegetable 140 5.0 12.0 8.0 5.0 4.0 400 25 Dinner 0 Peanut Sauce (2 tbsp) Condiment 80 2.0 4.0 6.0 1.0 3.0 250 0 Dinner 0 Tempeh (3oz) Protein/Vegetarian 160 16.0 8.0 9.0 5.0 0.0 10 0 Lunch 0 Sauerkraut (1/2 cup) Vegetable 14 0.7 3.1 0.1 2.0 1.2 468 0 Lunch 0 Rye Crispbread (2 slices) Grain 70 2.0 14.0 0.5 3.0 0.0 120 0 Lunch 0 Capers (1 tbsp) Condiment 2 0.2 0.4 0.1 0.3 0.1 200 0 Dinner 0 Chicken Liver (2 oz cooked) Protein/Meat 91 13.6 0.6 3.6 0.0 0.0 50 320 Dinner 0 Onion (1/2 cup raw chopped) Vegetable 32 0.9 7.5 0.1 1.4 3.8 3 0 Dinner 0 Bok Choy (1 cup steamed) Vegetable 10 1.5 2.0 0.1 1.0 1.0 40 0 Dinner 0 Gummy Bears (10 pcs) Snack/Dessert 100 2.0 22.0 0.0 0.0 15.0 10 0 Snack 0 Whiskey (1.5 oz shot) Beverage 105 0.0 0.1 0.0 0.0 0.1 1 0 Snack 0 Dates (2 medium Medjool) Fruit 133 0.8 36.0 0.1 3.2 32.0 1 0 Snack 0 Tahini (1 tbsp) Condiment 89 2.6 3.2 8.0 1.4 0.1 17 0 Snack 0 Chickpeas (1/2 cup canned) Legume 135 7.0 22.0 2.0 6.0 3.0 250 0 Lunch 0 Lettuce (Romaine 2 cups) Vegetable 16 1.0 3.0 0.3 2.0 1.0 10 0 Lunch 0 Italian Dressing (2 tbsp) Condiment 70 0.0 3.0 7.0 0.0 2.0 300 0 Lunch 0 Croutons (1/4 cup) Grain 50 1.5 7.0 2.0 0.5 0.5 140 0 Lunch 0 Turkey Sausage (1 patty) Protein/Meat 70 9.0 1.0 4.0 0.0 0.5 280 35 Breakfast 0 Maple Syrup (1 tbsp) Condiment 52 0.0 13.5 0.0 0.0 12.0 1 0 Breakfast 0 Margarita (1 drink 4oz) Beverage 200 0.1 20.0 0.0 0.1 19.0 5 0 Snack Quesadilla (Cheese 1 medium) Meal/Processed 400 18.0 35.0 22.0 3.0 2.0 700 50 Lunch 250 Sour Cream (1 tbsp) Condiment/Dairy 30 0.4 0.6 2.9 0.0 0.4 12 6 Lunch 0 Salsa (2 tbsp) Condiment 10 0.5 2.0 0.0 0.5 1.0 120 0 Lunch 0 Red Cabbage (1 cup raw) Vegetable 22 1.1 5.2 0.1 1.6 2.8 8 0 Dinner 0 Duck (3oz roasted) Protein/Meat 285 16.0 0.0 24.0 0.0 0.0 65 72 Dinner 0 Orange Sauce (1/4 cup for duck) Condiment 90 0.5 22.0 0.0 0.5 20.0 200 0 Dinner 0 Wild Rice (1 cup cooked) Grain 166 6.5 35.0 0.6 3.0 1.2 5 0 Dinner 0 Cupcake (Vanilla 1 medium) Dessert 240 2.0 35.0 11.0 1.0 25.0 200 30 Snack 0 Frosting (Vanilla 2 tbsp) Condiment 140 0.0 22.0 6.0 0.0 22.0 65 0 Snack 0 Hot Sauce (1 tsp Tabasco) Condiment 0 0.0 0.0 0.0 0.0 0.0 35 0 Breakfast 0 Bison Burger (1 patty) Protein/Meat 150 22.0 0.0 7.0 0.0 0.0 65 70 Lunch 250 Pretzel Bun (1 medium) Grain 230 8.0 45.0 2.0 2.0 4.0 550 0 Lunch 0 Spicy Mustard (1 tbsp) Condiment 10 0.5 1.0 0.5 0.5 0.0 120 0 Lunch 0 Pasta Salad (1 cup) Meal/Pasta 280 8.0 30.0 14.0 4.0 5.0 450 10 Lunch 0 Salami (3 slices) Protein/Processed 110 6.0 1.0 9.0 0.0 0.5 500 30 Lunch 0 Pepperoncini (2 peppers) Vegetable 10 0.5 2.0 0.0 1.0 1.0 350 0 Lunch 0 Coconut Milk (1/4 cup canned) Condiment 111 1.1 2.9 11.6 0.5 1.5 8 0 Dinner 0 Green Curry Paste (1 tbsp) Condiment 30 0.5 2.0 2.5 1.0 1.0 400 0 Dinner 0 Chicken Thigh (1 roasted) Protein/Meat 210 24.0 0.0 13.0 0.0 0.0 90 120 Dinner 0 Jasmine Rice (1 cup cooked) Grain 205 4.3 45.0 0.4 0.6 0.0 2 0 Dinner 0 Thai Iced Tea (1 glass) Beverage 250 3.0 35.0 12.0 0.0 33.0 50 35 Snack 300 Papaya (1 cup cubes) Fruit 62 0.6 15.7 0.4 2.5 11.0 12 0 Snack 0 Lime Juice (1 tbsp) Condiment 4 0.1 1.3 0.0 0.1 0.2 0 0 Snack 0 Macaroni Salad (1 cup) Meal/Pasta 380 8.0 30.0 25.0 3.0 6.0 750 20 Lunch 0 Celery (1 stalk) Vegetable 6 0.3 1.2 0.1 0.6 0.5 32 0 Lunch 0 Blue Cheese (1 oz) Dairy 100 6.0 0.7 8.0 0.0 0.1 325 21 Snack 0 Dark Chocolate (1 oz 70%) Dessert 170 2.2 13.0 12.0 3.0 7.0 5 0 Snack 0 Acai Bowl (1 serving) Meal/Fruit 350 5.0 60.0 12.0 10.0 30.0 40 0 Breakfast 250 Granola (1/4 cup topping) Grain 120 3.0 15.0 6.0 3.0 7.0 20 0 Breakfast 0 Coconut Flakes (1 tbsp topping) Fruit 35 0.3 1.5 3.3 0.7 0.5 1 0 Breakfast 0 Honey (1 tsp drizzle) Condiment 21 0.0 5.8 0.0 0.0 5.8 0 0 Breakfast 0 Shrimp Cocktail (4 large shrimp) Protein/Seafood 60 10.0 1.0 1.0 0.0 0.5 300 110 Snack 0 Cocktail Sauce (2 tbsp) Condiment 30 0.5 7.0 0.0 0.5 5.0 450 0 Snack 0 Pork Bun (1 steamed) Meal/Processed 220 8.0 30.0 8.0 2.0 6.0 400 20 Lunch 0 Dim Sum (Siu Mai 3 pcs) Meal/Processed 180 12.0 10.0 10.0 2.0 1.0 550 60 Lunch 0 Soy Sauce (1 tbsp for dipping) Condiment 9 1.0 1.0 0.0 0.1 0.4 920 0 Lunch 0 Oyster (1 medium raw) Protein/Seafood 8 1.0 0.5 0.2 0.0 0.0 50 10 Dinner 0 Mignonette Sauce (1 tbsp) Condiment 5 0.0 1.0 0.0 0.0 0.5 30 0 Dinner 0 Beef Pho (1 large bowl) Meal/Soup 450 30.0 55.0 12.0 4.0 5.0 1500 60 Dinner 500 Bean Sprouts (1/4 cup garnish) Vegetable 8 0.8 1.5 0.1 0.4 1.0 1 0 Dinner 0 Thai Basil (garnish) Condiment 1 0.1 0.0 0.0 0.0 0.0 0 0 Dinner 0 Lime Wedge (garnish) Condiment 3 0.1 1.0 0.0 0.3 0.2 0 0 Dinner 0 Jalapeno (1 tbsp sliced) Vegetable 4 0.1 0.8 0.1 0.4 0.5 1 0 Dinner 0 Hoisin Sauce (1 tbsp) Condiment 35 0.3 8.0 0.2 0.1 5.0 220 0 Dinner 0 Sriracha (1 tsp) Condiment 5 0.1 1.0 0.1 0.1 0.8 80 0 Dinner 0 Crepe (1 plain) Grain 90 3.5 14.0 2.0 0.5 3.0 100 25 Breakfast 0 Nutella (1 tbsp) Condiment 100 1.5 11.0 6.0 1.0 10.0 10 0 Breakfast 0 Powdered Sugar (1 tsp) Condiment 10 0.0 2.5 0.0 0.0 2.5 0 0 Breakfast 0 Sake (3 oz) Beverage 117 0.4 3.8 0.0 0.0 0.0 4 0 Dinner 0 Edamame (in pod 1 cup) Legume 120 11.0 9.0 5.0 5.0 2.0 9 0 Snack 250 Sea Salt (coarse 1/4 tsp) Condiment 0 0.0 0.0 0.0 0.0 0.0 550 0 Snack 0 Biryani (Chicken 1.5 cups) Meal/Meat 520 28.0 60.0 18.0 5.0 6.0 900 75 Dinner 0 Raita (2 tbsp) Condiment/Dairy 30 1.0 2.0 2.0 0.5 1.5 100 5 Dinner 0 Lassi (Mango 1 cup) Beverage 180 5.0 30.0 4.0 1.0 28.0 60 15 Snack 240 Samosa (1 piece vegetable) Snack/Processed 130 2.0 18.0 6.0 2.0 1.0 300 0 Snack 0 Tamarind Chutney (1 tbsp) Condiment 20 0.1 5.0 0.0 0.5 4.0 120 0 Snack 0 Mint Chutney (1 tbsp) Condiment 5 0.2 0.5 0.0 0.3 0.2 150 0 Snack 0 Pani Puri (6 pcs) Snack/Processed 200 4.0 35.0 5.0 3.0 2.0 400 0 Snack 0 Passion Fruit (1 fruit) Fruit 17 0.4 4.2 0.1 1.9 2.0 5 0 Snack 0 Kimchi Jjigae (1 bowl) Meal/Soup 350 15.0 20.0 22.0 5.0 6.0 1200 30 Dinner 500 Silken Tofu (3oz in soup) Protein/Vegetarian 45 5.0 2.0 2.5 0.5 1.0 5 0 Dinner 0 Pork Belly (1 oz in soup) Protein/Meat 145 3.0 0.0 15.0 0.0 0.0 150 20 Dinner 0 Gochugaru (1 tsp) Condiment 10 0.3 1.8 0.3 0.5 0.3 1 0 Dinner 0 Gochujang (1 tbsp) Condiment 30 0.5 6.0 0.0 0.5 4.0 200 0 Dinner 0 Sesame Oil (1 tsp) Condiment 40 0.0 0.0 4.5 0.0 0.0 0 0 Dinner 0 Fish Sauce (1 tsp) Condiment 5 0.4 0.5 0.0 0.0 0.4 450 0 Dinner 0 Sugar (1 tsp in broth) Condiment 16 0.0 4.0 0.0 0.0 4.0 0 0 Dinner Green Onion (1 tbsp garnish) Vegetable 3 0.2 0.7 0.0 0.2 0.2 0 0 Dinner 0 Kombucha (16 oz) Beverage 60 0.0 14.0 0.0 0.0 12.0 20 0 Snack 473 Beef Wellington (1 slice) Meal/Meat 600 30.0 35.0 38.0 4.0 4.0 850 100 Dinner 0 Pate (Mushroom 2 tbsp) Condiment 70 1.0 2.0 7.0 1.0 1.0 100 0 Dinner 0 Puff Pastry (1 oz wrapper) Grain 115 1.5 9.0 8.0 0.5 0.0 100 0 Dinner 0 Prosciutto (1 slice) Protein/Meat 35 4.0 0.0 2.5 0.0 0.0 280 10 Dinner 0 Asparagus (6 spears roasted) Vegetable 40 4.0 4.0 2.0 3.0 2.0 150 0 Dinner 0 Hollandaise Sauce (1 tbsp) Condiment 55 0.5 0.2 6.0 0.0 0.1 75 25 Dinner 0 Flan (1 slice) Dessert 220 6.0 35.0 7.0 0.0 33.0 80 90 Snack 0 Caramel Sauce (1 tbsp) Condiment 60 0.0 13.0 1.0 0.0 12.0 30 5 Snack 0 Congee (1 cup plain) Meal/Grain 130 2.5 28.0 1.0 1.0 0.5 300 0 Breakfast 0 Pickled Radish (1/4 cup) Vegetable 15 0.5 3.0 0.0 1.0 2.0 250 0 Breakfast 0 Pork Floss (1 tbsp) Protein/Meat 50 4.0 3.0 2.0 0.0 2.5 150 10 Breakfast 0 Century Egg (1 egg) Protein 100 7.0 1.0 7.0 0.0 0.5 300 200 Breakfast 0 Arugula (2 cups) Vegetable 10 1.0 0.8 0.2 0.4 0.4 6 0 Lunch 0 Goat Cheese (1 oz) Dairy 103 6.1 0.1 8.5 0.0 0.1 146 22 Lunch 0 Beets (1/2 cup roasted) Vegetable 30 0.8 6.8 0.1 1.4 5.8 50 0 Lunch 0 Walnuts (1 tbsp chopped) Nut 46 1.1 1.0 4.6 0.5 0.2 0 0 Lunch 0 Balsamic Glaze (1 tbsp) Condiment 40 0.0 9.0 0.0 0.0 8.0 10 0 Lunch 0 Bobotie (1 serving) Meal/Meat 450 25.0 30.0 25.0 5.0 15.0 700 150 Dinner 0 Yellow Rice (1 cup) Grain 230 4.0 50.0 1.0 2.0 1.0 300 0 Dinner 0 Chutney (Mango 1 tbsp) Condiment 45 0.1 11.0 0.1 0.5 10.0 180 0 Dinner 0 Malva Pudding (1 slice) Dessert 380 5.0 60.0 14.0 2.0 40.0 350 60 Snack 0 Custard (1/4 cup) Condiment 80 3.0 10.0 3.0 0.0 8.0 40 40 Snack 0 Bubble Tea (16 oz milk tea) Beverage 320 2.0 70.0 4.0 1.0 60.0 100 10 Snack 473 Tapioca Pearls (1/4 cup boba) Condiment 100 0.0 25.0 0.0 0.0 20.0 5 0 Snack 0 Paella (1.5 cups seafood) Meal/Rice 550 30.0 70.0 18.0 6.0 5.0 1200 110 Dinner 0 Chorizo (1 oz in paella) Protein/Meat 130 6.0 1.0 11.0 0.0 0.5 350 30 Dinner 0 Saffron (pinch) Condiment 1 0.0 0.1 0.0 0.0 0.0 0 0 Dinner 0 Aioli (Garlic 1 tbsp) Condiment 95 0.1 0.5 10.5 0.0 0.1 70 5 Dinner 0 Gazpacho (1 cup) Meal/Soup 90 2.0 12.0 4.0 3.0 7.0 600 0 Lunch 240 Croutons (Garlic 1/4 cup) Grain 50 1.5 7.0 2.0 0.5 0.5 140 0 Lunch 0 Olive Oil (1 tsp garnish) Condiment 40 0.0 0.0 4.5 0.0 0.0 0 0 Lunch 0 Churros (2 sticks) Dessert 240 3.0 30.0 12.0 1.5 10.0 200 20 Snack 0 Chocolate Sauce (1 tbsp dipping) Condiment 50 0.5 10.0 1.5 1.0 8.0 5 0 Snack 0 Cinnamon Sugar (1 tsp) Condiment 20 0.0 5.0 0.0 0.0 5.0 0 0 Snack 0 Horchata (1 cup) Beverage 140 2.0 25.0 3.0 1.0 22.0 30 5 Snack 240 Ceviche (1 cup fish) Meal/Fish 180 25.0 15.0 2.0 3.0 4.0 700 45 Lunch 0 Red Onion (1/4 cup in ceviche) Vegetable 16 0.3 3.7 0.0 0.4 1.8 1 0 Lunch 0 Cilantro (2 tbsp garnish) Condiment 1 0.1 0.0 0.0 0.1 0.0 0 0 Lunch 0 Corn Nuts (1 oz) Snack/Processed 130 2.0 23.0 4.0 2.0 0.0 180 0 Snack 0 Lomo Saltado (1.5 cups) Meal/Meat 500 35.0 45.0 22.0 5.0 6.0 1100 90 Dinner 0 French Fries (as side) Vegetable/Processed 200 2.0 25.0 10.0 2.0 0.2 130 0 Dinner 0 Soy Sauce (1 tbsp in stir-fry) Condiment 9 1.0 1.0 0.0 0.1 0.4 920 0 Dinner 0 Aji Amarillo Paste (1 tsp) Condiment 5 0.1 1.0 0.0 0.5 0.5 50 0 Dinner 0 Pisco Sour (1 drink) Beverage 250 1.0 25.0 0.0 0.0 24.0 5 5 Snack 180 Egg White (in drink) Condiment 17 3.6 0.2 0.0 0.0 0.2 55 0 Snack 0 Angostura Bitters (dash) Condiment 5 0.0 0.0 0.0 0.0 0.0 0 0 Snack 0 Alfajores (1 cookie) Dessert 180 2.0 22.0 10.0 1.0 15.0 60 20 Snack 0 Dulce de Leche (1 tbsp filling) Condiment 65 1.0 12.0 1.5 0.0 10.0 30 5 Snack 0 Coconut (shredded garnish) Fruit 10 0.1 0.5 1.0 0.2 0.1 0 0 Snack 0 Mate (1 cup) Beverage 5 0.2 1.0 0.0 0.0 0.0 2 0 Breakfast 240 Media Luna (1 pastry) Grain 190 4.0 25.0 8.0 1.0 9.0 150 25 Breakfast 0 Chimichurri (1 tbsp) Condiment 45 0.1 0.5 4.5 0.2 0.1 100 0 Dinner 0 Skirt Steak (4oz grilled) Protein/Meat 240 26.0 0.0 15.0 0.0 0.0 70 80 Dinner 0 Provoleta (1 oz grilled cheese) Dairy 100 7.0 1.0 8.0 0.0 0.5 250 20 Dinner 0 Oregano (1 tsp) Condiment 3 0.1 0.7 0.0 0.2 0.0 0 0 Dinner 0 Empanada (Beef 1 medium) Meal/Processed 290 10.0 28.0 16.0 3.0 3.0 550 30 Lunch 0 Chicken Milanesa (1 serving) Meal/Meat 450 35.0 30.0 22.0 3.0 2.0 700 100 Dinner 0 Mashed Potatoes (side) Vegetable 150 3.0 25.0 4.0 2.0 2.0 300 10 Dinner 0 Flan (1 slice) Dessert 220 6.0 35.0 7.0 0.0 33.0 80 90 Snack 0 Choripan (1 sandwich) Meal/Processed 550 20.0 40.0 35.0 3.0 4.0 1100 80 Lunch 250 Baguette (slice) Grain 70 2.5 14.0 0.5 0.6 0.5 150 0 Lunch 0 Chimichurri (1 tbsp) Condiment 45 0.1 0.5 4.5 0.2 0.1 100 0 Lunch 0 Pizza (Margherita 1 slice) Meal/Processed 250 12.0 30.0 10.0 3.0 4.0 600 25 Dinner 250 Fresh Mozzarella (1 oz) Dairy 72 5.0 0.8 5.0 0.0 0.3 138 22 Dinner 0 Basil (2 tbsp fresh) Condiment 1 0.1 0.1 0.0 0.1 0.0 0 0 Dinner 0 Carbonara (1.5 cups) Meal/Pasta 650 25.0 60.0 35.0 4.0 4.0 900 250 Dinner 0 Guanciale (1 oz) Protein/Meat 170 3.0 0.0 18.0 0.0 0.0 450 35 Dinner 0 Pecorino Cheese (1 tbsp) Dairy 25 1.5 0.1 2.0 0.0 0.0 110 6 Dinner 0 Black Pepper (1/4 tsp) Condiment 1 0.0 0.2 0.0 0.1 0.0 0 0 Dinner 0 Egg Yolk (1 large in sauce) Protein 55 2.7 0.6 4.5 0.0 0.3 8 184 Dinner 0 Supplì (1 piece fried rice ball) Snack/Processed 200 8.0 25.0 8.0 2.0 2.0 400 25 Snack 0 Aperol Spritz (1 drink) Beverage 180 0.0 20.0 0.0 0.0 20.0 10 0 Snack 150 Prosecco (3 oz) Beverage 70 0.0 2.0 0.0 0.0 1.5 5 0 Snack 0 Club Soda (2 oz) Beverage 0 0.0 0.0 0.0 0.0 0.0 20 0 Snack 0 Orange Slice (garnish) Fruit 5 0.1 1.0 0.0 0.2 0.8 0 0 Snack 0 Tagliatelle al Ragù (Bolognese) Meal/Pasta 550 28.0 65.0 20.0 7.0 8.0 850 70 Dinner 500 Ground Beef (2 oz in sauce) Protein/Meat 140 11.0 0.0 10.0 0.0 0.0 40 35 Dinner 0 Pancetta (0.5 oz in sauce) Protein/Meat 45 1.5 0.0 4.5 0.0 0.0 160 10 Dinner 0 Carrot (1/4 minced in sauce) Vegetable 10 0.2 2.4 0.1 0.7 1.2 17 0 Dinner 0 Celery (1/4 stalk minced) Vegetable 2 0.1 0.4 0.0 0.2 0.2 12 0 Dinner 0 Onion (1/8 minced in sauce) Vegetable 5 0.1 1.2 0.0 0.2 0.6 1 0 Dinner 0 Crushed Tomatoes (1/2 cup sauce) Vegetable 20 1.0 4.0 0.0 1.5 3.0 200 0 Dinner 0 Parmigiano-Reggiano (1 tbsp) Dairy 22 2.0 0.2 1.5 0.0 0.0 95 4 Dinner 0 Cannoli (1 medium) Dessert 240 5.0 25.0 13.0 1.0 18.0 100 30 Snack 0 Ricotta (filling 1 oz) Dairy 49 3.2 0.8 3.8 0.0 0.1 23 14 Snack 0 Pistachio (garnish) Nut 10 0.4 0.5 0.8 0.2 0.1 0 0 Snack 0 Biscotti (1 cookie) Dessert 110 2.0 18.0 4.0 1.0 9.0 50 15 Snack 0 Espresso (for dipping) Beverage 2 0.2 0.0 0.0 0.0 0.0 1 0 Snack 30 Focaccia (1 square) Grain 250 8.0 40.0 7.0 2.0 2.0 500 0 Lunch 0 Rosemary (1 tsp topping) Condiment 1 0.0 0.2 0.0 0.1 0.0 0 0 Lunch 0 Coarse Salt (garnish) Condiment 0 0.0 0.0 0.0 0.0 0.0 200 0 Lunch 0 Olive Oil (1 tbsp drizzle) Condiment 120 0.0 0.0 14.0 0.0 0.0 0 0 Lunch 0 Bruschetta (2 pcs) Snack/Appetizer 180 4.0 25.0 7.0 3.0 4.0 350 0 Snack 0 Balsamic Glaze (1 tsp) Condiment 13 0.0 3.0 0.0 0.0 2.7 3 0 Snack 0 Ribollita (1.5 cups soup) Meal/Soup 350 15.0 55.0 8.0 14.0 10.0 900 5 Dinner 500 Cannellini Beans (1/2 cup in soup) Legume 105 7.0 20.0 0.5 6.0 1.0 230 0 Dinner 0 Kale (1 cup in soup) Vegetable 33 2.9 6.0 0.6 2.0 1.0 29 0 Dinner 0 Stale Bread (1/2 cup in soup) Grain 80 3.0 15.0 1.0 1.0 1.5 160 0 Dinner 0 Polenta (1 cup creamy) Meal/Grain 150 3.0 32.0 1.0 3.0 1.0 350 5 Dinner 0 Gorgonzola Cheese (1 oz) Dairy 100 6.0 0.7 8.0 0.0 0.1 325 21 Dinner 0 Negroni (1 drink) Beverage 190 0.0 15.0 0.0 0.0 15.0 5 0 Snack 90 Gin (1 oz) Beverage 70 0.0 0.0 0.0 0.0 0.0 0 0 Snack 0 Campari (1 oz) Beverage 80 0.0 10.0 0.0 0.0 10.0 5 0 Snack 0 Sweet Vermouth (1 oz) Beverage 40 0.0 5.0 0.0 0.0 5.0 0 0 Snack 0 Orange Peel (garnish) Condiment 1 0.0 0.2 0.0 0.1 0.0 0 0 Snack 0 Osso Buco (1 serving) Meal/Meat 550 45.0 15.0 30.0 4.0 6.0 900 150 Dinner 0 Gremolata (1 tbsp) Condiment 15 0.5 1.0 1.0 0.5 0.5 5 0 Dinner 0 Risotto alla Milanese (1 cup) Meal/Rice 350 10.0 50.0 12.0 3.0 3.0 700 30 Dinner 0 Saffron (pinch in risotto) Condiment 1 0.0 0.1 0.0 0.0 0.0 0 0 Dinner 0 Panettone (1 slice) Dessert 320 6.0 50.0 12.0 3.0 25.0 200 70 Snack 0 Candied Fruit (1 tbsp) Fruit 30 0.0 8.0 0.0 0.5 8.0 5 0 Snack 0 Amaretti Cookie (2 cookies) Dessert 90 2.0 12.0 4.0 1.0 10.0 10 0 Snack 0 Limoncello (1.5 oz shot) Beverage 150 0.0 18.0 0.0 0.0 18.0 0 0 Snack 0 Panna Cotta (1 serving) Dessert 300 4.0 25.0 20.0 0.0 22.0 50 70 Snack 0 Berry Coulis (1 tbsp) Condiment 20 0.0 5.0 0.0 0.5 4.5 0 0 Snack 0 Saltimbocca (1 serving) Meal/Meat 380 38.0 5.0 22.0 0.5 1.0 850 120 Dinner 0 Prosciutto (1 slice wrapper) Protein/Meat 35 4.0 0.0 2.5 0.0 0.0 280 10 Dinner 0 Sage (2 leaves) Condiment 1 0.0 0.1 0.0 0.1 0.0 0 0 Dinner 0 White Wine Sauce (1/4 cup) Condiment 80 1.0 4.0 6.0 0.5 2.0 300 5 Dinner 0 Polenta (grilled 1 slice) Meal/Grain 120 2.5 25.0 1.0 2.0 0.5 300 0 Dinner 0 Caponata (1/2 cup) Meal/Vegetable 180 2.0 15.0 14.0 5.0 9.0 400 0 Dinner 0 Eggplant (1/2 cup in caponata) Vegetable 40 0.5 6.0 2.0 2.0 3.0 150 0 Dinner 0 Pine Nuts (1/2 tbsp) Nut 48 1.0 1.0 5.0 0.2 0.2 0 0 Dinner 0 Raisins (1 tbsp) Fruit 27 0.3 7.0 0.0 0.3 6.0 1 0 Dinner 0 Gelato (Pistachio 1/2 cup) Dessert 220 5.0 24.0 12.0 2.0 20.0 60 40 Snack 0 Waffle Cone (1 small) Grain 70 1.0 13.0 1.5 0.5 7.0 30 5 Snack 0 Cacio e Pepe (1.5 cups) Meal/Pasta 500 18.0 65.0 19.0 4.0 3.0 700 50 Dinner 0 Pecorino Romano (1/4 cup) Dairy 110 7.5 1.0 8.5 0.0 0.0 450 25 Dinner 0 Black Pepper (1/2 tsp) Condiment 3 0.1 0.7 0.0 0.3 0.0 0 0 Dinner 0 Fiorentina Steak (3oz portion) Protein/Meat 230 24.0 0.0 15.0 0.0 0.0 60 75 Dinner 0 Olive Oil (1 tbsp drizzle) Condiment 120 0.0 0.0 14.0 0.0 0.0 0 0 Dinner 0 Rosemary (garnish) Condiment 1 0.0 0.2 0.0 0.1 0.0 0 0 Dinner 0 White Beans (Tuscan style 1/2 cup) Legume 150 8.0 20.0 4.0 7.0 2.0 350 0 Dinner 0 Garlic (1 clove in beans) Vegetable 4 0.2 0.9 0.0 0.1 0.0 1 0 Dinner 0 Sage (in beans) Condiment 1 0.0 0.1 0.0 0.1 0.0 0 0 Dinner 0 Arancini (1 large ball) Snack/Processed 250 9.0 30.0 10.0 3.0 3.0 500 30 Snack 0 Ragù (filling 1 tbsp) Condiment 25 1.5 1.0 1.5 0.5 0.5 60 5 Snack 0 Mozzarella (filling 0.5 oz) Dairy 40 3.0 0.5 3.0 0.0 0.2 75 10 Snack 0 Breadcrumbs (coating) Grain 25 0.5 4.0 0.5 0.5 0.5 50 0 Snack 0 Campari & Soda (1 drink) Beverage 85 0.0 10.0 0.0 0.0 10.0 25 0 Snack 150 Olive (garnish) Fruit 5 0.0 0.1 0.5 0.1 0.0 30 0 Snack 0 Vitello Tonnato (1 serving) Meal/Meat 380 35.0 3.0 25.0 0.5 1.0 600 110 Lunch 0 Tuna Sauce (2 tbsp) Condiment 100 4.0 1.0 9.0 0.0 0.5 200 15 Lunch 0 Capers (garnish) Condiment 2 0.2 0.4 0.1 0.3 0.1 200 0 Lunch 0 Lemon Slice (garnish) Condiment 1 0.0 0.3 0.0 0.1 0.1 0 0 Lunch 0 Gnocchi alla Sorrentina (1.5 cups) Meal/Pasta 450 15.0 60.0 18.0 6.0 9.0 800 40 Dinner 0 Tomato Sauce (1/2 cup) Condiment 40 1.5 7.0 1.0 2.0 4.0 350 0 Dinner 0 Mozzarella (1 oz melted) Dairy 80 6.0 1.0 6.0 0.0 0.5 150 20 Dinner 0 Basil (fresh garnish) Condiment 1 0.1 0.0 0.0 0.1 0.0 0 0 Dinner 0 Parmigiano-Reggiano (1 tbsp) Dairy 22 2.0 0.2 1.5 0.0 0.0 95 4 Dinner 0 Pesto (1/4 cup) Condiment 290 5.0 4.0 29.0 2.0 1.0 600 5 Dinner 0 Pine Nuts (1 tbsp in pesto) Nut 95 2.0 2.0 10.0 0.5 0.5 0 0 Dinner 0 Garlic (1/2 clove in pesto) Vegetable 2 0.1 0.5 0.0 0.0 0.0 0 0 Dinner 0 Trofie Pasta (1 cup cooked) Grain 210 7.0 43.0 1.0 2.0 1.0 5 0 Dinner 0 Green Beans (1/2 cup w/ pasta) Vegetable 15 0.9 3.5 0.1 1.3 1.6 3 0 Dinner 0 Potato (1/2 w/ pasta) Vegetable 65 1.0 15.0 0.1 1.0 0.5 3 0 Dinner 0 Espresso Martini (1 drink) Beverage 280 0.5 25.0 0.0 0.0 25.0 5 0 Snack 120 Vodka (1.5 oz) Beverage 97 0.0 0.0 0.0 0.0 0.0 0 0 Snack 0 Coffee Liqueur (1 oz) Beverage 100 0.0 15.0 0.0 0.0 15.0 2 0 Snack 0 Espresso (1 oz in drink) Beverage 3 0.3 0.0 0.1 0.0 0.0 1 0 Snack 0 Simple Syrup (1/2 oz) Condiment 30 0.0 8.0 0.0 0.0 8.0 0 0 Snack 0 Coffee Beans (3 garnish) Snack 2 0.1 0.3 0.0 0.1 0.0 0 0 Snack 0 Baba Ganoush (1/4 cup) Meal/Vegetable 100 2.0 8.0 7.0 4.0 2.0 300 0 Snack 0 Pita Bread (1 white) Grain 165 5.5 33.0 1.2 1.5 1.5 310 0 Snack 0 Falafel (3 pieces) Meal/Vegetarian 180 6.0 18.0 9.0 4.0 1.0 320 0 Lunch 0 Tahini Sauce (1 tbsp) Condiment 30 1.0 1.5 2.5 0.5 0.0 45 0 Lunch 0 Pickled Turnips (2 tbsp) Vegetable 10 0.2 2.0 0.0 0.5 1.0 200 0 Lunch 0 Shawarma (Chicken 1 wrap) Meal/Processed 550 30.0 50.0 25.0 6.0 5.0 1100 80 Lunch 250 Garlic Sauce (1 tbsp) Condiment 90 0.1 1.0 10.0 0.0 0.5 80 5 Lunch 0 Hummus (1/4 cup) Legume 130 5.0 10.0 8.0 4.0 1.0 250 0 Lunch 0 Tabouli (1/2 cup) Meal/Vegetarian 120 3.0 15.0 6.0 4.0 2.0 300 0 Lunch 0 Bulgur (1/4 cup in tabouli) Grain 76 2.7 16.8 0.2 4.1 0.1 4 0 Lunch 0 Parsley (1/4 cup in tabouli) Vegetable 5 0.3 1.0 0.1 0.5 0.1 5 0 Lunch 0 Mint (1 tbsp in tabouli) Condiment 1 0.1 0.1 0.0 0.1 0.0 0 0 Lunch 0 Lemon Juice (1 tbsp dressing) Condiment 4 0.1 1.3 0.0 0.1 0.2 0 0 Lunch 0 Olive Oil (1 tbsp dressing) Condiment 120 0.0 0.0 14.0 0.0 0.0 0 0 Lunch 0 Kibbeh (1 piece fried) Meal/Meat 230 9.0 20.0 13.0 3.0 1.0 450 30 Snack 0 Pine Nuts (1/2 tbsp filling) Nut 48 1.0 1.0 5.0 0.2 0.2 0 0 Snack 0 Ground Lamb (1 oz filling) Protein/Meat 80 5.5 0.0 6.0 0.0 0.0 20 20 Snack 0 Bulgur (1 tbsp shell) Grain 15 0.5 3.4 0.0 0.8 0.0 1 0 Snack 0 Lentil Soup (1 cup Middle Eastern) Meal/Legume 200 10.0 30.0 5.0 10.0 4.0 700 0 Lunch 250 Cumin (1 tsp) Condiment 8 0.3 1.5 0.5 0.4 0.1 3 0 Lunch 0 Coriander (1 tsp) Condiment 5 0.1 1.0 0.2 0.5 0.0 1 0 Lunch 0 Lemon Juice (1 tsp in soup) Condiment 1 0.0 0.4 0.0 0.0 0.1 0 0 Lunch 0 Pita Crisps (1 oz) Snack/Processed 130 3.0 18.0 5.0 2.0 1.0 240 0 Lunch 0 Manakeesh (Za'atar 1 small) Meal/Vegetarian 300 7.0 45.0 10.0 4.0 2.0 500 0 Breakfast 0 Za'atar (1 tbsp) Condiment 40 1.0 3.0 3.0 1.5 0.0 150 0 Breakfast 0 Olive Oil (1 tbsp on bread) Condiment 120 0.0 0.0 14.0 0.0 0.0 0 0 Breakfast 0 Labneh (2 tbsp) Dairy 60 4.0 2.0 4.0 0.0 2.0 80 15 Breakfast 0 Cucumber (1/4 cup side) Vegetable 8 0.3 1.8 0.0 0.2 0.8 1 0 Breakfast 0 Tomato (1/4 cup side) Vegetable 8 0.3 1.8 0.1 0.5 1.2 2 0 Breakfast 0 Olives (5 side) Fruit 35 0.2 1.0 3.5 0.5 0.0 210 0 Breakfast 0 Mint Tea (1 cup) Beverage 2 0.1 0.5 0.0 0.0 0.0 5 0 Breakfast 240 Stuffed Grape Leaves (3 pcs) Meal/Vegetarian 150 3.0 20.0 7.0 3.0 3.0 400 0 Snack 0 Rice (1/4 cup filling) Grain 51 1.1 11.1 0.1 0.1 0.0 0 0 Snack 0 Turkish Coffee (1 small cup) Beverage 5 0.2 0.5 0.0 0.0 0.0 1 0 Snack 60 Cardamom (in coffee) Condiment 1 0.0 0.2 0.0 0.1 0.0 0 0 Snack 0 Shish Tawook (2 skewers) Meal/Meat 300 35.0 5.0 16.0 1.0 2.0 600 100 Dinner 0 Garlic Sauce (Toum 1 tbsp) Condiment 90 0.1 1.0 10.0 0.0 0.5 80 5 Dinner 0 French Fries (side) Vegetable/Processed 340 4.0 44.0 17.0 4.0 0.3 230 0 Dinner 0 Pickled Cucumber (1/4 cup) Vegetable 10 0.5 2.0 0.0 1.0 1.0 300 0 Dinner 0 Fattoush Salad (1.5 cups) Meal/Vegetarian 250 5.0 25.0 15.0 6.0 5.0 500 0 Lunch 0 Fried Pita (1/2 pita in salad) Grain 80 2.0 12.0 3.0 1.0 0.5 150 0 Lunch 0 Sumac (1/2 tsp dressing) Condiment 5 0.1 1.0 0.2 0.5 0.0 1 0 Lunch 0 Pomegranate Molasses (1 tsp) Condiment 15 0.0 4.0 0.0 0.0 4.0 0 0 Lunch 0