Thread: Meal/Snack ideas for Down Days

Drinks


Serving Size Calorie Count Grams of Fat Calories in coffee 1 cup / 220ml 15.4 0.9 Calories in a can of coke 330ml 139 0.0 Calories in orange juice 1 glass / 200ml 88 0.0 Calories in tea 1 mug / 270ml 29 0.5

Eggs and Dairy


Serving Size Calorie Count Grams of Fat Calories in butter 10g 74 8.2 Calories in cheese, cheddar 40g 172 14.8 Calories in cheese, cream 34g 58 4.8 Calories in eggs, size 3 57g 84 6.2 Calories in milk, semi skimmed 200ml 96 3.2 Calories in milk, whole 1fl oz / 30ml 20 1.2 Calories in yoghurt, black cherry 1 pot / 150g 106 0.2 Calories in yoghurt, strawberry 1 pot / 200g 123 5.3

Fast Food


Serving Size Calorie Count Grams of Fat Calories in a Big Mac 215g 492 23.0 Calories in a cheeseburger 141g 379 18.9 Calories in a hamburger 108g 254 7.7 Calories in a Quarter Pounder with cheese 206g 515 26.8 Calories in Kentucky Fried Chicken 67g 195 12.0 Calories in KFC fries 100g 294 14.8 Calories in McDonalds fries 78g 207 9.0 Calories in Pizza Deluxe 1 slice / 66g 171 6.7 Calories in Pizza ½ pizza / 135g 263 4.9 Calories in Potato Wedges 135g 279 13.0

Fruit


Serving Size Calorie Count Grams of Fat Calories in a banana 150g 143 0.5 Calories in a pear 170g 68 0.2 Calories in a satsuma 1 med / 70g 25 0.1 Calories in an apple 112g 53 0.1 Calories in an avocado pear 145g 275 28.3 Calories in an orange 160g 59 0 Calories in grapes 50g 30 0.1 Calories in kiwi fruit 1oz / 28g 14 0.1 Calories in melon 1oz / 28g 7 0.1 Calories in strawberries 1oz / 28g 7 0

Low Calorie and Low Fat Foods


Serving Size Calorie Count Grams of Fat Calories in cheese spread, low fat 50g 56 1.5 Calories in Chicken Tikka Masala, low fat 400g 360 4.0 Calories in low fat cookies 23g 82 1.0 Calories in garlic bread, low fat 84g 94 2.7 Calories in a hot cross bun, low fat 65g 161 1.7 Calories in a low calorie ice cream 60g 71 3.6 Calories in low calorie mayonnaise 11g 33 3.3 Calories in low calorie lasagne 300g 255 9.0 Calories in a rice cake 10g 38 3.2 Calories in a low calorie chicken sandwich 169g 270 4.2 Nuts and Seeds

Nuts and Seeds


Serving Size Calorie Count Grams of Fat Calories in almonds 1oz / 28g 171 15.3 Calories in Brazil nuts 1oz / 28g 193 19.1 Calories in cashew nuts 1oz / 28g 164 13.7 Calories in hazelnuts 1oz / 28g 183 17.8 Calories in salted peanuts 1 sm pack / 50g 311 26.5 Calories in sesame seeds 1oz / 28g 171 15.8 Calories in sunflower seeds 1oz / 28g 164 13.6 Calories in walnuts 1oz / 28g 194 19.2

Sandwiches and Takeaway Food

Serving Size Calorie Count Grams of Fat Calories in a bacon and egg, bacon and tomato, sausage and egg triple sandwich pack 1 pack / 256g 778 53.2 Calories in a chicken, ham and prawn sandwich pack 1 pack / 247g 349 5.2 Calories in a chicken fajita wrap 1 pack / 185g 263 4.1 Calories in a chicken salad sandwich 1 pack / 195g 257 4.9 Calories in a ham and cheese toasted sandwich 1 pack / 160g 429 20.3 Calories in a ham and Swiss cheese panini 1 panini / 223g 557 26.1 Calories in a spicy Mexican flatbread 1 pack / 184g 282 5.0 Calories in a salmon, cucumber and mayo sandwich pack 1 pack / 219g 530 26.3 Calories in a tuna mayonnaise baguette 1 pack / 230g 535 22.9 Calories in an egg mayonnaise sandwich 1 pack 253 6.0

Vegetables

Serving Size Calorie Count Grams of Fat Calories in a jacket potato 180g 245 0.4 Calories in a salad 100g 19 0.3 Calories in brocoli 30g 7 0.2 Calories in cabbage 135g 21 0.5 Calories in carrots 60g 13 0.2 Calories in celery 40g 2 0.1 Calories in chips 100g 253 9.9 Calories in fried mushrooms 1oz / 28g 44 4.5 Calories in iceberg lettuce 1oz / 28g 3.7 0.1 Calories in mashed potato (with butter) 1oz / 28g 29 1.2 Calories in onions 1oz / 28g 8.4 0.1 Calories in peas 60g 32 0.4 Calories in red peppers 1oz / 28g 7 0.1