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 |
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