Calorie Counter

I choose to use the website calorieking.com to count my food calories. The only problem I found is that I wasn't always able to log on right away to make sure I was getting accurate portions or accurate calorie counts for the foods I was choosing to eat. So one afternoon I had a spare hour so I spent it entering in foods I ate and then cutting and pasting them into a chart. Here is the chart that I use most of the time; I would suggest you take some time to make you one as well just so you are accurate and you have the foods in your chart that you like to eat. (when I pasted this in it doesn't show the chart, but the 1st set of number is the calories, 2nd set is the protein, and 3rd is the carbs. At boot camp we only need to count calories (the 1st set of numbers)... I hope this is somewhat helpful, keep in mind that I am eating 1200-1600 calories a day so these ore portions I use if you eat more you may want to eat bigger portions instead of more meals, again that is up to you as long as you are hitting your calories!!!

Milk (skim) 8oz
91
9
12
Cottage Cheese (lowfat) 1/2c
90
12
5
Yogurt singles size
118
6
24
String cheese
80
7
1

Ezekiel Bread 1 slice
80
4
15
Whole Wheat Pasta 1c
175
8
37
Wheat Bread
120
5
20
Brown Rice 1/2c
109
2
23


Apple (med)
71

19
Banana (med)
107

27a
Orange (med)
62

15

Nectarine
60
1
14
Plum
30

8
Watermelon
Diced 1c
46

12
Strawberry each
4

1

Broccoli 1c
20

4
Carrots baby each
4

1
Asparagus 4 spears
13
1
3
Beans ½c
18
1
4
Corn 1/2c
77
3
18
Sweet Potato 1c
141
2
27
Green salad 3c
20
1
3

Chicken 3oz
147
27

Steak 4oz
202
31

Pork 3oz
204
24

Turkey 3oz
134
26

Tuna ½ can
46
21

Eggs 1
65
6

Protein Shake (milk+1scoop) = 181
Protein Shake (water+1 scoop) = 90