Calories and Protein

Below is a chart of basic foods giving you the Calorie and Protein intake per portion.

Please bear this in mind when using this chart. For a women to lose weight she shouldn't exceed 1200 calories a day and a man shouldn't exceed 1500 calories.

Example

• 2 x Herbalife Protein Shakes a day @ 260 = 520 calories
• 2 x Fruit a day at 10 am and 3pm @ 80 = 160 calories

• 1 x Meal in the evening
• 100gr lean Meat @ 130 calories
• Rice @ 120 calories
• 1 slice of wholeweat bread @ 80 calories
• Cauliflower cooked @ 30 calories
• Broccoli cooked @ 50 calories
• Green beans cooked @ 60 calories
• Olive Oil @ 40calories

Total Calories for evening meal = 510

Total Calorie Intake for the day = 1190

Fruits and Vegetables

Food Item (Colour Red/Purple )	Unit / Portion Size	No of Calories
Beetroot, Cooked	1 Cup	80-90
Aubergine, Cooked	1 Cup	30-40
Red Cabbage, Cooked	1 Cup	30-40
Blackberries	1 Cup	60-70
Blueberries	1 Cup	90-100
Grapes	1 Cup	100-120
Plums	2 Small	60
Prunes	3 Whole	50-30
Red Apple	1 Medium	80-100
Red Pear	1 Medium	100
Red Wine	125ml	80-90
Strawberries	1/2 Cup, sliced	40-50
Peppers, red, chopped	1 Cup	50-60

Remember a cup is a container that holds 250ml of Water!

Food Item (Colour Red)	Unit / Portion Size	No of Calories
Tomato Juice	1 Cup	40-50
Tomato Sauce/puree	1 Cup	80-100
Tomato Soup (made with water)	1 Cup	80-90
Tomato Vegetable Juice	1 Cup	50
Tomatoes, Cooked	1 Cup	50-60
Pink Grapefruit	1/2 fruit	40
Pink Grapefruit Juice	1/2 Cup	50
Watermelon	1 Cup balls	50
Tomatoes, raw, chopped	1 Cup	40

Remember a cup is a container that holds 250ml of Water!

Food Item (Colour Orange)	Unit / Portion Size	No of Calories
Carrots, Cooked in Water	1 Cup	60-70
Pumpkin, Cook/Boiled in Water	1 Cup	70-80
Sweet Potato	1 Cup	200-250
Water Squash, baked	1 Cup	70
Apricots	2 whole	50-60
Cantaloupe	1 Cup Cubes	50-60
Mango	1/2 large	80
Carrots, raw	1 Cup	50

Remember a cup is a container that holds 250ml of Water!

Food Item (Colour Orange/Yellow)	Unit / Portion Size	No of Calories
Nectarine	1 Large	70
Orange	1 Large	85
Orange Juice	1/2 cup	50-60
Papaya	1/2 large	75
Peach	1 Large	60-70
Pineapple	1/2 cup diced	75
Tangerine	1 medium	45
Yellow Grapefruit	1/2 fruit	45

Remember a cup is a container that holds 250ml of Water!

Food Item (Colour Yellow/Green)	Unit / Portion Size	No of Calories
Collard Greens, cooked	1 Cup	50
Corn	1 ear	75
Green Beans, cooked	1 Cup	50-60
Green Peas	1 Cup	140-150
Spinach, cooked	1 Cup	40
Turnip Greens, cooked	1 Cup	30-40
Courgette with skin, cooked	1 Cup	30
Avocado	1/2 average fruit	80-100
Honeydew	1 cup cubes	60
Kiwi	1 large	50-60
Cucumber	1 Cup	30-40
Pepper, Green, Chopped	1 Cup	30-40
Pepper, Yellow, Chopped	1 Cup	30-40
Romaine Lettuce	1 Cup	10
Spinach, raw	1 Cup	10

Remember a cup is a container that holds 250ml of Water!

Food Item (Colour Green)	Unit / Portion Size	No of Calories
Broccoli, cooked	1 Cup	50
Brussels Sprouts	1 Cup	60
Cabbage, cooked	1 Cup	40
Cauliflower, cooked	1 Cup	30
Chinese cabbage, cooked	1 Cup	20
Kale, cooked	1 Cup	35
Cabbage, raw	1 Cup	20

Remember a cup is a container that holds 250ml of Water!

Food Item (Colour White/Green)	Unit / Portion Size	No of Calories
Artichoke	1 medium	60
Asparagus	1 Cup	30-50
Celery, diced	1 Cup	20-30
Leeks, cooked	1 Cup	30
Mushrooms, cooked	1 Cup	40-50
Onion, cooked	1 Cup	100-120

Remember a cup is a container that holds 250ml of Water!

Protein Foods

Food Item	Portion Size	No of Calories	Protein (g)
Egg Whites	7 whites	115	25
Nonfat Cottage Cheese	1 cup	140-150	30
Shake/Protein/Skimmed Milk	2 spoons + 250ml	260	29
Soy Bacon	4 slices	80	21
Soy Cereal	1/2 cup	140-150	27
Shake/Protein/Soy Milk	260	260	29
Turkey Breast	100gr	100-130	30
Chicken Breast	100gr	100-120	22
Lean Red Meat	100gr	150-170	28
Meat - high fat	10gr	215	17
Ocean-Caught fish	100gr	130-170	25-31
Prawns, Crab, Lobster	100gr	100	22
Tuna	100gr	120-130	26
Scallops	100gr	120	22
Soy Hot Dog	2	110	22
Soy Burgers	2	160	26
Tofu, firm	1/2 cup	170-190	22

Herbalife Proteins

Food Item	Portion Size	No of Calories	Protein (g)
Nutritional Protein Drink	2 tablespoons	90	9
Protein Supplement	1 tablespoons	23	5

Starch and Grains

Food Item	Portion	Calories	Fibre (g)	Protein (g)
Cooked Beans	1/2 cup cooked	120-150	5-7	8
Brown Rice	1/2 cup cooked	120	2	3
Lentils	1/2 cup cooked	90-120	9	10
Wholegrain Pasta	1/2 cup cooked	90-110	2	3
Shredded Wheat	1 cup	110-140	4	5
High Fibre Bran Cereal	1/2 cup	90-120	18	4
Oatmeal Cooked	1 cup	130	4	7
Bread, Wholegrain	1 slice	80-100	3	5
Bread, Sprouted Wheat	1 slice	80	3	4
Bread Sprout Multigrain	1 slice	50-60	2	3
Cheese, reduced fat	30g	50-60	0	2-5

Taste Enhancers

Food Item	Portion	Calories	Fibre (g)	Protein (g)
Cheese, Parmesan	3 tbsp	80	0	5
Nuts	14g	80	0	2
Olive Oil	1 tsp	40	0	0
Olives	10 large	50	0	0
Pine nuts, Sesame Seeds	1 tbsp (40 nuts)	50	1	4-7
Butter or Margarine	1 tbsp	36	0	0
Cream 0% Fat	100gr	46	0	7.5