How to lose weight in 7 days the right way 1. Eat a big and healthy breakfast every day.

You need calories to jump-start your metabolism after a good night of sleep. 2. Do not count calories. Eat lean protein, fruits and vegetables as much as you want, and stay hydrated. 3. Walk or swim for at least 30 minutes every day. If you have a weight scale at home, hide it and do not weigh yourself for at least two weeks. 4. Spread your daily calories between five small meals and do not allow yourself to be hungry for an extended period. If you feel hungry, eat! 5. Carry healthy snacks with you when you leave your house. When you feel hungry between regular meals, use the snacks. 6. Do not set a weight-loss goal. Instead of thinking, I need to lose 10 pounds in two weeks, focus on developing healthy eating habits and being physically active. Go for a hike, dance, ride a bike, play with your kids. 7. Above all, believe in yourself! Thousands of people successfully lose weight every day. It is not a lottery and it aint rocket science. Apple Apple juice Applesauce Apricot Avocado Banana Blueberries 2.75" diameter 1 cup 3 medium 1 medium 1 large 1 cup 80 115 50 305 105 80

1 cup unsweetened 105

Cantaloupe Cherries Dates Grapefruit Grapes, green Honeydew Kiwi Mango Nectarine Orange Orange juice Papaya Peach Pear Pineapple Plum Prunes Raisins Raspberries Strawberries Tangerine

half of 5" diameter 95 1cup 10 half 1 cup 6.5" wedge 1 4 ounces 1 1 medium 1 cup 4 ounces 1 medium 1 8 ounces 1 2 ounces .25 cup 1 cup 1 cup 1 medium 90 230 40 90 45 45 75 75 70 105 45 50 100 60 60 30 130 120 70 55 37

Pineapple juice 4 ounces

Watermelon Vegetables Artichoke Asparagus Beets Beet greens Broccoli Brussel sprouts Cabbage, raw Carrot

4" x 8" wedge

155 Cal.

1 medium 50 4 ounces 4 ounces 1 cup 4 ounces 1 cup 1 cup 1 1 cup 1 stalk 1 cup 1 ear 1 cup 8" 4 ounces 1 cup 1 cup 4 ounces 20 35 25 30 50 25 30 30 5 25 85 165 15 50 25 10 40

Cauliflower, raw Celery Collard greens Corn, on cob Corn, kernels Cucumber Dandelion Eggplant Endive/Escarole Green beans

Kale, raw Leeks Lettuce, head Lettuce, romaine Mushrooms Okra Onions, green Parsnips Peas Pepper, sweet red Potato baked Potato chips Potato, mashed Potato salad Potato, sweet Pumpkin Radishes Sauerkraut Spinach

1 cup .5 cup 1 cup 4 ounces .5 cup 1 cup 6 small 1 cup 1 cup

40 16 15 25 9 50 25 40 95 125

Onions, white, raw 4 ounces

Pepper, sweet green 1 medium 20 1 medium 25 4 ounces 10 .5 cup 1 cup 5 ounces 1 cup 4 small 1 cup 1 cup 125 105 100 90 360 200 50 8 45 10

Potato, french fried 6

Squash, summer Squash, winter Squash, zucchini Tomato Turnips Turnip greens Watercress

.5 cup .5 cup 1 cup 1 cup 1 cup 4 ounces

55 45 40 55 45 25

1 medium 20

Excerpt from The Body Fat Guide, by Ron Brown:

Food Calorie Table - Legumes, Nuts, Cereal & Grains

(Values are approximate for edible portions.)
Based on U.S. Dept. of Agriculture's Home and Garden Bulletin, No. 72: Nutritive Value of Foods.

Legumes, Nuts Almonds, shelled Beans, lima Beans, navy Beans, kidney Brazil nut, shelled Cashews, raw Chestnuts, shelled Chickpeas 1 cup 1 cup 1 cup 1 cup 1 ounce .25 cup 1 cup 1 cup

Calories 795 260 225 230 185 196 350 270

Coconut, shelled Coconut, dried Filberts, shelled Lentils Macadamias Peanuts, shelled Peanut butter Peas, raw Pecans, halves Pine nuts Pistachios, shelled Pumpkin seeds Sesame butter Soybeans Sprouts, mung Sprouts, soybean Sprouts, alfalfa Sunflower seeds Tofu, raw Walnut pieces

2" x 2" x .5" 160 1 cup 1 ounce 1 cup 1 ounce 1 ounce .5 cup 1 ounce 1 ounce 1 ounce 1 ounce 410 180 215 196 160 58 190 160 165 155

1 tablespoon 95

Sesame seeds, hulled 1 tablespoon 45 1 tablespoon 95 1 cup 4 ounces 4 ounces 4 ounces 1 ounces .5 cup 1 ounce 235 36 40 32 160 94 180

Cereals, Grains Bagel Barley Biscuit Bran flakes Bread crumbs Bread, French Bread, Italian Bread, pita Bread, rye Bread, white Corn flakes Corn grits Croutons Farina French toast Granola Melba toast Muffin, bran

Cal. 1 medium 165 4 ounces 1 cup 1 cup 1 slice 1 slice 1 1 slice 1 slice 1 cup 1 cup 6 1 cup 1 slice 1 cup 1 slice 390 105 340 70 70 80 70 50 60 70 100 125 35 100 130 225 30 1 medium 90

Bread, pumpernickel 1 slice Bread, whole wheat 1 slice

1 medium 150

Muffin, corn Muffin, English Oatmeal. cooked Pancake Pasta, cooked Popcorn Rice cake Rice, white, cooked Rice, brown Rice, wild Roll, hamburger Roll, hot dog Roll, onion Wheat, cream of Wheat germ

1 medium 130 1 1 cup 4" 1 cup 1 cup 1 .5 cup .5 cup .5 cup 1 1 1 .5 cup .5 cup 150 150 60 190 55 35 100 110 85 120 160 130 65 220

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Excerpt from The Body Fat Guide, by Ron Brown:

Food Calorie Table - Fats, Dressings, Mixed Dishes, Sweets, Desserts & Beverages
(Values are approximate for edible portions.)
Based on U.S. Dept. of Agriculture's Home and Garden Bulletin, No. 72: Nutritive Value of Foods.

Fats, Dressings Butter, regular Butter, whipped Catsup Dressing, French Dressing, Italian Hollandaise sauce Margarine, regular Margarine, whipped Mayonnaise Mustard Vegetable oil Mixed Dishes Beef chop suey Cheeseburger Cheeseburger, 1/4 lb. Chili con carne 1 cup

Calories 1 tablespoon 102 1 tablespoon 65 1 tablespoon 15 1 tablespoon 65 1 tablespoon 50 1 cup 240

Dressing, 1000 Island 1 tablespoon 80

Dressing, low-calorie 1 tablespoon 15 1 tablespoon 102 1 tablespoon 68 1 tablespoon 100 1 teaspoon 5

Vegetable shortening 1 tablespoon 110 1 tablespoon 120 Cal. 300 300 525 340

1 medium 1 1 cup

Egg muffin sandwich Fish filet sandwich Hamburger Hamburger, 1/4 lb. Pasta & meatballs Pizza, cheese Quiche Lorraine Roast beef sandwich Soup, chicken noodle Soup, clam chowder Soup, vegetable beef Taco Sweets, Desserts Cake, angel food Cake, cheese Cake, chocolate Candy, chocolate

1 medium 1 medium 1 medium 1 1 cup

280 370 245 445 330

1/8 of 15" pie 290 1/8 of 8" dish 600 1 medium 1 cup 1 cup 1 cup 1 medium 345 75 165 160 80 183 Cal. 1/12 1/8 1/8 1 ounce 140 250 270 270 145 60

Soup, cream of tomato 1 cup

Cake, strawberry short 1/14 Cookie, chocolate chip 1

Donut, plain Ice cream, vanilla Ice milk Frozen yogurt Jam Pie, fruit-filled Pie, lemon meringue Pie, pecan Pudding, chocolate Pudding, custard Sugar Syrup, chocolate Syrup, corn/maple Beverages Beer Cola Cocoa Ginger ale Tea, black

1 1/2 cup 1/2 cup 1/2 cup 1/8 regular 1/8 regular 1/8 regular 1/2 cup 1 cup

190 150 95 105 300 275 430 200 305

1 tablespoon 55

1 tablespoon 45 1 tablespoon 47 1 tablespoon 60 Cal. 12 ounces 160 12 ounces 144 8 ounces 250 4 1

Coffee, black 6 ounces 8 ounces

12 ounces 115

Tomato juice 6 ounces Wine, dry Wine, sweet 4 ounces 4 ounces

35 100 160

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Excerpt from The Body Fat Guide, by Ron Brown:

Food Calorie Table - Meat, Poultry, Fish, Dairy & Eggs

(Values are approximate for edible portions.)
Based on U.S. Dept. of Agriculture's Home and Garden Bulletin, No. 72: Nutritive Value of Foods.

Meat, Poultry, Fish Bacon Bacon, Canadian Bluefish Bologna Chicken breast Chicken leg Chicken leg, battered Chicken liver Chicken pot pie 3 strips 2 ounces 4 ounces 2 ounces

Calories 100 155 130 165 365 75 195 185 350

3 ounce filet 140 1.6 ounces 2.5 ounces 4 ounces 4 ounces

Chicken breast, battered 4.9 ounces

Chicken salad Clams Cod fish cakes Corned beef Crab meat Duck. roast Filet mignon Frankfurter Ground beef Ham, Virginia Lamb chop Leg of lamb Liver, broiled Lobster meat Pork chop Pork sausage Roast beef Salami Salmon, baked Salmon, smoked Scallops Shrimp

1.9 ounces 6 4 ounces 4 ounces 4 ounces 4 ounces 4 ounces 1 regular 4 ounces 4 ounces 1 4 ounces 4 ounces 4 ounces 1 1 ounce 4 ounces 1 ounce 3 ounces 3 ounces 4 ounces 3 ounces

90 100 185 250 100 190 250 180 320 300 385 217 290 111 275 130 198 120 140 150 140 100

Sirloin steak Spareribs Tuna, in oil Tuna, in water Tuna salad Turkey, dark meat Turkey, white meat Veal chop Dairy, Eggs Cheese, cheddar Cheese cottage Cheese, cream Cheese, feta Cheese, process Cheese, ricotta Cheese, Swiss Cream, coffee Cream, half & half

4 ounces 6 3 ounces 3 ounces 1.9 ounces 4 ounces 4 ounces 1

229 505 165 135 80 320 200 260 Cal.

1 ounce 4 ounces 1 ounce 1 ounce 1 ounce 1 cup 1 ounce

120 110 90 100 75 100 430 340 105

Cheese, cottage, skim 4 ounces

Cheese, ricotta, skim 1 cup

1 tablespoon 29 1 tablespoon 20

Cream, heavywhip Cream, lightwhip Cream, sour Egg Egg white Egg yolk Milk, buttermilk Milk, skim Milk, whole Omelet, cheese Yogurt, fruit-flavor Yogurt, low-fat Yogurt, whole

1 tablespoon 26 1 tablespoon 22 1 tablespoon 25 1 large 1 large 1 large 1 cup 1 cup 1 cup 2 eggs 1 cup 1 cup 1 cup 80 15 65 100 85 150 260 230 127 140

Back to Food Tables index Meal Plans

Based on Food Calorie Tables from The Body Fat Guide, by Ron Brown:

These sample meal plans are just suggestions that you may use while losing weight. However, to keep the weight off, you will eventually have to determine the calories in the foods you normally eat. Therefore, it makes sense to create your own meal plans based on your favorite foods. To do that, consult the Food Calorie Tables or read the calories on packaged food labels. Fast-food restaurant chains usually offer their own calorie listings of food items.

(Values are approximate for edible portions.)

Based on U.S. Dept. of Agriculture's Home and Garden Bulletin, No. 72: Nutritive Value of Foods. Food Item Grapefruit Kiwi Orange Quantity 1 1 1 medium Calories 80 45 70 Total 195 Lettuce, romaine Banana Grapes, green Pear 4 ounces 1 large 1 cup 1 25 105 90 100 Total 320 Apple Dates 2.75" diameter 10 80 230 Total 310 Cantaloupe Honeydew half of 5" diameter 6.5" wedge Peach Plum Nectarine 1 medium 1 1 Food Item Blueberries Strawberries Pineapple Quantity 1 cup 1 cup 8 ounces Calories 80 55 60 Total 195 50 30 75 Total 155 95 45 155 Total 295

Watermelon 4" x 8" wedge

Food Item Potato, mashed Squash, summer Onions, white, raw Pepper, sweet red Vegetable oil

Quantity 1 cup .5 cup 4 ounces 1 medium 1 tablespoon

Calories 180 55 40 25 120 Total 420

Food Item Corn, on cob Spinach

Quantity 1 ear 1 cup

Calories 85 10 51 Total 146

Butter, .5 tablespoon regular

Lettuce, head Tomato Celery Dressing, low-calorie

1 cup 1 medium 1 stalk 1 tablespoon

15 20 5 15 Total 55

Broccoli Carrot Rice, brown Cauliflower, raw Margarine, regular

4 ounces 1 .5 cup 1 cup 1 tablespoon

30 30 110 30 102 Total 302

Asparagus Peas Avocado

4 ounces 1 cup 1 medium

20 125 305 Total 450

Food Item Peanut butter Banana Bread, whole wheat Milk, skim

Quantity 1 tablespoon 1 large 1 slice 1 cup

Calories 95 105 60 85 Total 345

Food Item Soup, chicken noodle Tomato juice Tuna, in water Lettuce, romaine

Quantity 1 cup 6 ounces 3 ounces 4 ounces

Calories 75 35 135 25 Total 270

Omelet, cheese Orange juice Yogurt, lowfat

2 eggs 1 cup 1 cup

260 105 127 Total 492 Salmon, baked Vegetable oil Squash, zucchini Turnips Wine, dry 3 ounces 1 tablespoon 1 cup 1 cup 4 ounces

140 120 40 55 100 Total 455

Sunflower seeds Cucumber Tomato

3 ounces half 8" 1 medium

480 7 20 Total 507

Food Item Potato baked Cheese, cheddar Cream, sour Green beans

Quantity 4 ounces 1 ounce 1 tablespoon 4 ounces

Calories 125 120 25 40 Total 310

Food Item Bagel Cheese, cream Coffee, black Cream, half & half Sugar

Quantity 1 medium 1 ounce 6 ounces 1 tablespoon 1 teaspoon

Calories 165 100 4 20 15 Total 304

Pizza, cheese 1/8 of 15" pie Soup, clam chowder Ginger ale 1 cup 12 ounces

290 165 115 Total 570 Corn flakes Milk, whole Apple juice 1 cup 1 cup 1 cup

100 150 115 Total 365

Muffin, bran Bacon Egg

1 medium 3 strips 2 large

150 100 160 Total 410

Oatmeal. cooked Raisins Yogurt, whole

1 cup .25 cup 1 cup

150 120 140 Total 410

Food Item Pancake Syrup, corn/maple Butter, whipped

Quantity 3 4" 2 tablespoon 2 tablespoon

Calories 180 120 130 Total 430

Food Item Sirloin steak Potato, french fried Broccoli

Quantity 4 ounces 12 4 ounces

Calories 229 200 30 Total 459

Chicken breast Potato, sweet Green beans

3 ounce filet 5 ounces 4 ounces

140 200 40 Total 380

Chili con carne Muffin, corn

1 cup 1 medium

340 130 Total 470

Beans, kidney Rice, white, cooked Pork chop Applesauce

1 cup 1 cup 1 .5 cup unsweetened

230 200 275 52 Total 757

Chicken pot pie Milk, whole

4 ounces 1 cup

350 150 Total 500

Food Item Frankfurter Roll, hot dog Mustard

Quantity 1 regular 1 1 teaspoon

Calories 180 160 5 Total 345

Ground beef Mushrooms Pepper, sweet green Bread crumbs Onions, green

4 ounces .5 cup 1 medium .5 cup 6 small

320 9 20 170 25 Total 544

Fish filet sandwich Cola

1 medium 12 ounces

370 144 Total 514

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Food Calorie Table - Bulk food per 100 grams

(Values are approximate for edible portions.)
Based on U.S. Dept. of Agriculture's Home and Garden Bulletin, No. 72: Nutritive Value of Foods.

Food Vegetable oils 884

Calories Red bean, dried Lentil, dried Mung bean, dried Pea, dried Rye grain 343 340 340 340 334 Sweet corn Cherimoya Olive, ripe Sevillano Hot red pepper, raw Red banana 96 94 93 93 90 Blackberry Guava Quince 62 62 57 Grapefruit pulp 41 Tangelo juice Celeriac Collard leaves & stems Gooseberry 41 40 40 39 Casaba melon 27

Macadamia nut 691 Pecan Hickory nut 687 673

Bamboo shoots 27 Cauliflower Yellow snap bean Lime juice 27 27 26

Red raspberry 57 Apple, not 56

Coconut, dried 662

pared Brazilnut 654 Wheat, hard Millet Hot red pepper, dry Raisin Apple, dried Date Fig, dried Peach , dried 330 327 321 289 275 274 274 268 Granadilla 90 Black currant 54 Apple, pared Kale leaves Pea, edible podded Pineapple Leek 53 53 53 52 52 Grapefruit juice 39 Papaya Peach, fresh Kale leaves & stems Onion, mature dry Strawberry Hot green pepper Okra Onion, green Mung bean sprouts Honeydew melon Broccoli Green snap bean 39 38 38 38 37 37 36 36 35 33 32 32 Watermelon Asparagus Pumpkin Spinach Lemon juice Swiss chard Eggplant Beet greens Common cabbage Savoy cabbage Tomato, green Sweet green pepper Tomato, ripe 26 26 26 26 25 25 25 24 24 24 24 22 22 English walnut 651 Filbert Almond Pistachio nut Sesame seed, whole 634 598 594 582 Horseradish, raw 87 Common banana 85 Pea, fresh green 84 Fig, fresh Chinese waterchestnut Japanese persimmon Parsnip 80 79 77 76

Peanut, no skin 568 Peanut, with skin Sesame seed, hulled Cashew nut 564 563 561

Apricot, fresh 51 Red & white currant 50

Apricot, dried 260 Prune, dried Coconut milk Tamarind Wheat bran 255 252 239 213

Potato with skin 76 Plum, prune type 75 Jerusalem artichoke 75

Winter squash 50 Orange, peeled 49 Japanese Plum 48 Apple juice Artichoke, globe 47 47

Sunflower seed 560 Pumpkin seed Pignolia nut 553 552

Black raspberry 73 Elderberry 72

Soybean, dried 403 Chestnut, dried 377 White rice Wheat germ 363 363

Chestnut, fresh 194 Olive, ripe Mission Avocado, Calif. Garlic 184 171 137

Shallot Sweet cherry Grapes, American type Crabapple Grapes, European type Mango Damson plum Kumquat Soursop Lychee, fresh Nectarine Pomegranate pulp

72 70 69 68 67 66 66 65 65 64 64 63

Cranberry Tangerine Rutabaga Orange juice Brussels sprouts

46 46 46 45 45

Red cabbage

31

Chicory greens 20 Endive (escarole) 20

Mustard greens 31 Sweet red pepper Cantaloupe Turnip Kohlrabi Lime Chive Fennel Mushroom Turnip greens 31 30 30 29 28 28 28 28 28

Summer squash 19 Watercress Lettuce, Cos, Looseleaf Celery 19 18 17

Chickpea, dried 360 Brown rice Wild rice Pinto bean, dried 360 353 349

Soybean, fresh 134 Avocado, Florida Persimmon, native Sapote Lima bean, fresh Plantain Olive, green pickled Sweet potato 128 127 125 123 119 116 114

Collard leaves 45 Dandelion greens Parsley Tangerine juice Beet Pricklypear Carrot 45 44 43 43 42 42

Common radish 17 Rhubarb Cucumber 16 15

Barley, Scotch 348 pearled Coconut meat, 346 fresh Lima bean, dried Prune, dehydrated 345 344

Chinese cabbage 14 Lettuce: Boston, 14 Bibb Iceberg lettuce 13

Lemon, peeled 27

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