Foods that are around or under 200 calories per pound.

In my efforts to eat better, I’ve devised a plan!  If a reasonable diet is 2000 calories per day, one way to look at making good food choices, is to choose foods that are 200 calories per pound OR LESS.  And then just eat less than 10 lbs of food.  Haha!  But if each pound is counted as a “Pip”, then you’d have ten Pips.  A pip could be anything that is 200 calories.  Normal people would have 10, but it’s quite possible that people with weight loss goals would try less pips, like as few as six. The 1-Pip Fat Requirement Whatever one’s goal, there needs to be about 1 pip spent on dietary fat.  This is an absolute bare minimum.  It should be 2 TBSP of oil, butter, or nut butter.  Additionally, a good omega supplement, which will add a few calories and grams of fat. Veggies

  • Celery:  70
  • Cucumber: 70
  • Tomato: 70 for regular, 100 for cherry
  • Cabbage: 105
  • Carrot: 185
  • Onion: 195
  • Jicama: 165
  • Eggplant: 150
  • Lettuces:  Average 75 for all types
  • Collards:  120
  • Spinach:  105
  • Brussel Sprouts: 170
  • Chayote: 100
  • Broccoli: 160
  • Cauliflower:  105
  • Kale: 225 Yeah, it’s a fucking super food, but it is actually really high in calories for a green, which its fans don’t like to tell you.  Include it if you like it, but don’t binge on it like those nutjob kale fanatics.  If you don’t like it, hey, you could skip it entirely.  You could eat fruit for calories like this.
  • Sugar snaps: 186
  • Mung bean sprouts: 135
  • Green beans:  160
  • Asparagus: 90
  • Mushrooms:  100
  • Eggplant:  116
  • Okra:  150
  • Water chestnut:  160
  • Almost all veggies are 200 calories per lbs or less.  If in doubt, check caloriecount.com.

Fruits

  • Apples or Unsweetened Apple Sauce: 200-250
  • Orange: 215
  • Lemon: 150
  • Lime: 150
  • Cantaloupe:  155
  • Blueberries: 260 Forgiven the extra calories because they’re a superfood, and people rarely eat blueberries alone.  Don’t binge, tho.
  • Strawberries: 150
  • Pineapple:  225
  • Papaya: 195
  • Watermelon:  130-150
  • Blackberry:  195
  • Pears:  250 Borderline, don’t go crazy.
  • Honeydew: 165
  • Peaches:  185
  • Plums:  140
  • Pluot:  250 Don’t go crazy.
  • Nectarine:  200
  • Fresh cranberries:  250 Don’t go crazy.

Other

  • Milks (skim, soy, almond, etc) that are 100 calories or less, per cup (8 oz)
  • Broths and stocks

Stuff to Use Anyway The following items are great to use, because the amount of calories in them, in the quantity they are normally used, is negligible.

  • Miso Paste
  • Soy sauce, tamari, or liquid aminos
  • Hot sauces
  • Nutritional Yeast: 150 calories per cup, but it’s just a seasoning
  • Pickles, banana pepper rings, olives, etc, as long as one doesn’t go nuts and eat handfuls of them
  • Herbs of all kinds

Good Foods That Count Double There are some foods I would like to include, that are up in about the 400 calories per pound range.  This accomplishes two things.  One, it rounds out the diet, and doesn’t make it insanely restrictive.  Two, there are nutritional gaps when you don’t have a well rounded diet.  And while I personally don’t worry about protein, there are times when I crave protein dishes.  This will allow me to have them once in a while, and for people who are worried about protein intake to have higher protein foods.  A tip:  Any of these foods, when mixed 50/50 with water or broth, could be weighed normally.  For instance, if one is making a smoothie, 8 oz of banana + 8 oz of water or ice, becomes a 16 oz smoothie.  Corn soup could be easily made by making sure there was at least as much broth as corn, then adding ingredients that were above this list (onion, tomato).

  • Grapes: 306
  • Mango: 320
  • Banana: 405
  • Jackfruit: 425  Don’t be a crazy.
  • Potatoes, Sweet Potato, Yam, Etc:  Around 425
  • Buckwheat, cooked: 425
  • Quinoa, cooked:  375
  • Plain grits, cooked: 310
  • Corn: 365
  • Cottage Cheese 1%:  325
  • Fat Free Ricotta:  375
  • Peas:  355
  • Black eyed peas:  340
  • Black beans: 415
  • Kidney beans: 380
  • Chick peas:  380
  • Greek yogurt, fat free, not flavored: 360
  • Tilapia  (raw):  375
  • Tuna in water: 400ish
  • Shrimp (raw):  375
  • Egg beaters or Egg whites: 250, measure fluid ounces, not entirely encouraged, because they’re mostly water, the water is going to cook out, and leave one hungry.  But if eggs are needed for a recipe, eh, yeah.
  • Firm Tofu:  325

Do not eat wheat, oats, or barley.  A pound of sugar and a pound of white flour have almost exactly the same calories and nutritional profile.  Oats and barley aren’t as bad, but they are also pretty calorie dense.

Do not eat white beans, lima beans, pinto beans, or soy beans.  White beans are just slightly too high at 450 calories per cooked pound, but pinto and soy beans are 600 + calories per pound WHEN COOKED.

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