Item Calories ------------------------------ ---------- BREAFAST Wheaties, 1 cup 110 Oatmeal Crisps, 1 cup 210 Mini-Wheats, 24 pieces 200 Kashi Go-Lean, 3/4 cup 120 Aunt Jemima Pancake, 1/3 cup 150 Vermont Maid Maple S, 1/4 oz 210 Bacon, Egg & Cheese Biscuit 480 Egg 80 Butter, 1 tbsp or 1/2 oz 100 White Bread, slice 85-110 Orange Marmalade, 1 tbsp 50 LUNCH Apple 80 Banana 100 Orange 65 Grapes, 10 35 1/4 Pounder w/cheese 540 Filet-O-Fish 470 Crispy Chicken Sandwich 500 American Cheese, 1 slice 80 Ketchup, 1 tbsp 15 Med Fries, 5.2 oz 450 Peanut Butter, 2 tbsp 190 Vanilla Yogurt, 8 oz 190 Subway 6" Steak & Cheese 362 Subway 6" Ham 261 Ball Park Hot dog 180 Taco, 2.75 oz 210 DINNER Baked Potato 145 Gravy 20 Frozen Peas, 1 cup 110 Carrot, raw 30 Green Beans, 1 cup 35 Campbell's N.E. Clam Chowder ... 18.8 oz (2 servings) 360 Chicken Breast, roasted, 6 oz 330 Steak, rib eye, lean, 6 oz 195 Steak, sirloin, lean, 6 oz 340 Pork Chop, center, broiled 185 Haddock, steamed, 6 oz 190 Lobster, 6 oz 160 Shrimp, fried, 6 oz 380 Scallops, steamed, 6 oz 190 Pizza, 14" Peperoni, 2 of 8 slices 614 Swanson 1lb Fried Chicken 790 Snow's Minced Clams, 6.5 oz 88 Italian Bread Crumbs, 1/4 cup 110 Spaghetti, 2 oz 210 Spaghetti, 4 oz 420 Garden Salad 100 Salad Dressing, Blue Cheese, 1 tbsp 75 Salad Dressing, McDonald's Ranch 170 SNACKS / DESSERTS Cashews, 3.5 oz 575 Hershey's Choc Syrup, 2 tbsp 100 Krispy Kreme Original Glazed 200 Monterry Jack Cheese, 1 oz 110 Nature Valley Oats & Honey Bar 180 Potato Chips, 10 115 Snickers Bar, 2.07 oz 280 Swiss Miss Choc Syrup, 1/4 cup 140 Table Talk Apple Pie (Small) 370 Tapioca, 1/2 cup 130 Vanilla Ice Cream, pint 560 Ben & Jerry's Vanilla 220 Cal/Serving, 130 from fat, 14g fat (22%) Breyer's Vanilla 140 Cal/Serving, 70 from fat, 8g fat (12%) Wheat Thins, reduced fat, 16 crackers 130 DRINKS 12 oz O.J. 140 1% Low Fat Milk, 8 oz 100 Skim Milk, 8 oz 90 12 oz soda 110 Item % Alcohol Calories Carbs (grams) ------------------------------ --------- ---------- ------------- Beck's, 12 oz 5.0 143 - Bud Light 4.2 110 6.6 Budweiser 5.0 143 10.6 Coors Light 4.2 102 5.0 Coors Original 5.0 148 11.3 Corona Extra 4.6 148 - Heineken 5.4 166 9.8 Michelob 5.0 155 13.3 Michelob Light 4.3 134 11.7 Michelob Ultra 4.2 95 2.6 Miller Lite 4.5 96 3.2 Miller High Life 5.5 156 11.0 Samuel Adams 4.8 160 - Wine, 5 oz 12.0 125 - * Gram = X Calories; Alcohol=7, Fat = 9, Carbs = 4, Protein = 4. * 3,500 calories = 1 pound; 1 mile of running burns 100 calories * END