[jurhoonee]

Here you go - I used this as my bible during P2

Fish (avg 98 calories)


Cod (3.5 oz) - 83 calories
Crab Meat (3.5 oz) - 100 calories
Flounder (3.5 oz) - 90 calories
Haddock (3.5 oz) - 88 calories
Halibut (3.5 oz) - 110 calories
Lobster (3.5 oz) - 98 calories
Red Snapper (3.5 oz) - 110 calories
Shrimp (3.5 oz) - 110 calories
Tilapia (3.5 oz) - 94 calories
Additional white fish are listed at the bottom of the page.
Very Lean Beef (avg 152 calories)

93/7 Lean Ground Beef (3.5 oz) - 150 calories
Cube Steak (3.5 oz) - 160 calories
Sirloin Tip Side Steaks (3.5 oz) - 130 ccalories
Top Round Steak (3.5 oz) - 166 calories
Tri-Tip Steak (3.5 oz) - 154 calories

Venison 120
Chicken


Chicken Breast (3.5 oz) - 87 calories
Veal (avg 114 calories)

Veal, sirloin (3.5 oz) - 110 calories
Veal, loin chop (3.5 oz) - 117 calories
Vegetables (avg 18.8 cal)

Asparagus (3.5 oz) - 20 calories
Asparagus (2? tip) - 1 calories
Asparagus (small spear) - 2 calories
Asparagus (medium spear) - 3 calories
Asparagus (large spear) - 4 calories
Broccoli (3.5 oz) - 34 calories
Broccoli (1 cup - 88g) - 30 calories
Broccoli (5? spear - 31 g) - 11 calories
Celery (3.5 oz) - 15 cal
Celery (medium stalk) - 6 calories
Cabbage (3.5 oz) - 24 calories
Cabbage (1 cup shredded) - 17 calories
Cauliflower (3.5 oz) - 22 calories
Cauliflower (1 cup) - 28 calories
Cauliflower (3 flowerets) - 12 calories
Cucumber (3.5 oz) - 12 calories
Cucumber (small) - 19 calories
Cucumber (medium) - 24 calories
Cucumber (large) - 34 calories
Cucumber (English long) - 60 calories
Lettuce, all varieties (3.5 oz) - 20 calories
Lettuce, all varieties (1 cup) - 8 calories
Lettuce, all varieties (small head) - 32 calories
Red Radishes (3.5 oz) - 12 calories
Red Radishes (one medium) - 1 calories
Spinach, raw (3.5 oz) - 20 calories
Spinach, raw (1 cup) - 7 calories
Spinach, frozen (3.5 oz) - 23 calories
Spinach, frozen (1 cup) - 41 calories
Spinach, cooked (3.5 oz) - 31 calories
Spinach, cooked (1 cup) - 48 calories
Tomato (3.5 oz) - 20 calories
Tomato (cherry) - 3 calories
Tomato (plumb) - 11 calories
Tomato (small) - 16 calories
Tomato (medium) - 22 calories
Tomato (large) - 33 calories
Fruit

Apple (small) - 55 calories
Apple (medium) - 72 calories
Apple (large) - 110 calories
Clementine 34 calories
Orange (navel) - 69 calories
Orange (Florida) - 65 calories
Orange (California) - 59 calories
Strawberries, 12 large - 72 calories
Strawberries, 20 medium - 80 calories
Tangerine 45 calories
Pink Grapefruit (California) - 92 calories
Pink Grapefruit (Florida) - 74 calories
Bread

Grissini Breadstick (3 g) - 12 calories
Melba Toast (3 gram) - 12 calories
Melba Toast (5 gram) - 20 calories
White Fish List

Ayr
Cat Fish
Cod
Coley
Dover Sole
Flounder
Flying Fish
Haddock
Hake
Halibut
Hoki
John Dory
Kalabasu
Lemon Sole
Ling
Monk Fish
Parrot Fish
Plaice
Pollack
Pomfret
Red & Grey Mullet
Red Fish
Red Snapper
Rock Salmon/Dogfish
Rohu
Sea Bass
Sea Bream
Shark
Skate
Tilapia Turbot
Whiting
Keep in mind that all the above calorie counts on meats and vegetables do not include any sauces, salad dressing or butter. You are in fact encouraged not to us sauces such as barbecue sauce, A-1 Steak Sauce, etc., on meats nor any salad dressings on salads or butter on vegetables.
One trick I learned in phase two of my diet is that I could use Louisiana Hot Sauce on chicken as it has zero calories. That has helped immensely and because it is spicy, you feel fuller. I also use Balsamic Vinegar on Spinach salads and toss Romaine very lightly with C easer Dressing.
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