Diet Nutritional Plan All the Food you Should Eat

Ok, I’m now ready to list out 100 different types of food that you should plan your diet around. Most diets fail because people feel to limited in what they can eat. In a later article I create an exact week long diet plan for you, but it’s good for you to see this list ahead of time. Everything is listed in order based off of how much of the good qualities of food are represented versus eliminating the bad qualities.

(1 Cup) Calories Calories from Fat Cholesterol (mg) Sodium (mg) Carbs (g) Fiber (g) Sugars (g) Protein (g)
Blackberries, Unsweetened 97 6 0 2 23.7 7.5 16.1 1.8
Peppers, Jalapenos 27 5 0 1 5.3 2.5 3.1 1.2
Peas, Frozen, Rinsed 134 3 0 5 25 8.8 9.5 8.6
Corn, Frozen 132 10 0 2 31 4 5 4.2
Eggplant, Raw 20 1 0 2 4.7 2.8 1.9 0.8
All Bran, Bran Buds 225 24 0 203 24 39 24 6
Asparagus, Frozen 32 7 0 5 3.5 2.9 0.6 5.3
Quinoa 180 32 0 10 29 11 2 7
Lima Beans, Raw 602 11 0 32 112 33.8 15 38.2
Beans, Kidney, Eden Foods 200 0 0 30 36 20 2 16
Strawberries, Frozen 77 2 0 4 20.2 4.6 10.1 1.0
Curry Powder, Spice, 1 TBs 20 8 0 3 3.7 2.1 0.2 0.8
Beans, Fava, Progresso, Rinsed 200 6 0 9 33 9 3 13
Cayenne Pepper, Spice, 1 TBs 17 8 0 2 3 1.4 0.5 0.6
Beans, Northern, Eden Foods 220 18 0 45 20 16 2 10
Bob’s Red Mill, 10 Grain, Hot Cereal 560 36 0 20 112 20 0 24
Lettuce, Romaine 10 2 0 4 1.8 1.2 0.6 0.6
Cauliflower, Frozen 34 4 0 32 6.8 4.9 1.9 2.9
Peppers, Green 30 2 0 4 6.9 2.5 3.6 1.3
Broccoli, Frozen, Seneca 25 0 0 25 4 3 2 2
Plums, Canned, Water Packed 102 0 0 2 27 2 25 1
Pears, Canned, Water Packed 71 1 0 5 19 4 15 0
Brussels Sprouts, Frozen 65 5 0 23 13 6.4 3.2 5.6
Beans, Green, Green Giant 27 0 0 12 5 3 3 1
Spinach, Cooked 41 4 0 126 6.8 4.3 0.8 5.3
Spinach, Raw 7 1 0 24 1.1 0.7 0.1 0.9
Beans, Navy, Eden Foods 220 0 0 30 40 14 0 14
Cheese, mozzarella, nonfat 168 0 20 840 4 2 2 36
Beans, Pinto, Eden Foods 220 18 0 30 36 12 2 12
Hodgson Mill, Whole Wheat Bow Tie, cooked 378 18 0 20 80 12 0 18
Cabbage, chinese (pak-choi) 9 0 0 46 2 1 1 1
Chili Powder, Spice, 1 TBs 24 11 0 76 4.1 2.6 0.5 0.9
Mushrooms 15 2 0 4 2.3 0.7 1.2 2.2
Lettuce, Ice Berg 8 1 0 6 1.6 0.7 1.1 0.5
Radishes, white icicle, raw 19 0 4 45 4 2 2 1
Celery, Raw 19 2 0 96 3.6 1.9 2.2 0.8
Archer Farms, Cinnamon Start, with Protein 253 24 0 147 40 16 19 20
Onions, Raw 64 1 0 6 14.9 2.7 6.8 1.8
Broccoli, Raw 30 3 0 29 5.8 2.3 1.5 2.5
Cabbage, Boiled, No Salt 34 0 0 6 4.1 1.4 2.1 1
Cherries, Canned, Water Packed 135 0 0 8 35 4 31 2
Squash, Zucchini 20 2 0 12 4.2 1.4 2.1 1.5
Pickles 17 2 0 1251 3.7 1.6 1.9 0.9
DanActive, Mixed Berry Light, Dannon 100 0 0 115 22 7.5 12.5 7.5
Carrots, Frozen 54 9 0 86 11 4.8 6 0.8
Sara Lee, Whole Wheat Bagel 120 9 0 340 22 7 2 11
Apricots, canned 117 1 0 10 30 3.9 26.2 1.5
Cucumber, Raw 16 2 0 2 4 0.6 1.8 0.6
Beans, mung, canned, drained solids 26 0 0 12 5 1 4 3
Tomatoes, Canned, Del Monte, No Salt 50 0 0 100 12 4 8 2
Refried Beans, Fat Free 200 0 36 1160 36 12 2 12
Peppers, Hot Chili, Canned 60 2 0 10 14.2 2.2 7.6 3
Pickles, cucumber, sour, low sodium, 1 Pickle 12 1 0 12 2.7 0.8 1.2 0.4
Bran for Life, 100% Whole Grain Bread (1 Slice) 80 9 0 140 17 5 2 4
Beans, Black, Progresso 200 8 0 400 34 10 0 12
Artichokes, Raw 109 0 0 6 26 2 14 3
Grapes 62 3 0 2 15.8 0.8 14.9 0.6
CAMPBELL Soup Company, PACE, Chipotle Chunky Salsa 32 0 0 920 12 4 8 0
Marmite, Yeast Extract Spread (tsp) 9 0 0 216 1 0 0 2
Geronimo Salsa 70 4 0 1554 16.2 4.1 7.9 4
Organic Apple Cinnamon Harvest, Back to Nature 180 14 0 100 45 10 15 4
Potato, Baked 161 2 0 17 36.6 3.8 2.0 4.3
Scallops, 6 Large 150 9 60 275 2 0 0 29
Peaches, Canned 136 1 0 13 36.5 3.3 33.3 1.1
Turkey, Oscar Mayer, Smoked, Fat Free (Slice) 10 1 4 142 0.5 0 0.1 1.9
Whole Wheat, Dbl Fiber 90 13 0 160 17 4 3 3
Rice, White Long Grained 205 4 0 2 44.5 0.6 0.1 4.3
Ricotta, Fat Free, Polly O Cheese 45 0 5 80 3 0 2 8
Instant Oatmeal Original, Quaker Oats 100 18 0 80 19 3 0 4
Mrs Bairds, 100% Whole Grain Bread 70 9 0 115 12 2 2 3
Ezekiel 4:9 100% Flourless Grain Cereal 190 9 0 200 40 6 0 8
Leeks 54 2 0 18 12.6 1.6 3.5 1.3
Pepperidge Farms, 100% Whole Wheat Bread 110 18 0 180 20 3 3 4
Fat Free Skim Milk 80 0 5 125 13 0 12 8
Pineapple Chunks, Dole 120 0 0 20 30 2 26 0
Soymilk, Nonfat, Plain 70 0 0 105 10 0 9 6
Pectin, Dry Mix (2 TBs) 163 1 0 100 45 4.3 0 0.1
Sweet Potato, Canned, Glory Foods 240 0 0 60 60 4 46 0
TCBY dessert: Smoothie, Mighty Berry, 20 oz 300 0 0 160 73 3 70 4
Subway dessert: Fruizle Express, Berry Lishus with banana, 1 Small 110 0 0 30 28 1 27 1
Free Zesty, Italian Dressing (TBs) 7.5 0 0 240 3 0 1 0
Guave, Whole Foods 45 5 0 0 11 5 5 1
Oranges 85 3 0 0 21.3 4.4 16.9 1.3
Fantastic Foods, Whole Wheat Couscous 210 9 0 0 45 7 0 8
Kamut Elbow Macaroni, Organic, Eden Foods 210 14 0 0 38 6 2 10
Applesauce, Mott’s Natural 100 0 0 0 28 2 2 24
Wild Rice, Uncle Ben’s, 100% Pure 211 12 0 0 40 2.3 0 8
Shrimp, Steamed 84 8 166 190 0 0 0 17.8
Tuna, Fresh 276 21 114 90 0 0 0 60
Orange Roughy 89 7 68 59 0 0 0 19.2
Tuna, Canned, Bumble Bee, Albacore 280 36 100 1000 0 0 0 60
Honey, Grade A (Tbs) 60 0 0 0 17 0 16 0
Crown Prince, Tuna, White Albacore, No Salt 60 0 20 30 0 0 0 14
Talapia, Freshdirect 200 18 200 140 0 0 0 44
Freshdirect Boneless, Chicken Tenders 240 26 130 150 0 0 0 52
Tuna, Bumble Bee, Albacore, Low Sodium in Water 70 9 25 35 0 0 0 15
Perch, 1 Average Fillet 61 9 27 48 0 0 0 11.9
Bass, Fresh Water, 1 Average Fillet 91 26 54 56 0 0 0 15
Salmon, Wild Atlantic, 1/2 Average Fillet 280 113 109 86 0 0 0 39.2

One Response to “Diet Nutritional Plan All the Food you Should Eat”

  1. I simply wanted to add a comment here to say thanks for you very nice ideas. Blogs are troublesome to run and time consuming therefore I appreciate when I see well written material. Your time isn’t going to waste with your posts. Thanks so much and carry on You’ll defintely reach your goals! have a great day!

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