BCC Calorie Cheat Sheet

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 This document will allow you to compare and contrast a variety of different vegetables, meats
fruit and Breads/Wraps/Thins-Cakes so that you are easily able to swap in and out different or
alternative options whilst still adhering to your nutrition and food plan protocols.
You will notice there are 3 columns 100g, 150g, 200g per portion serving for the veggies, fruit
and meat and the Breads/Wraps /Crackers how many slices/cakes. Here the table will be able
to cater to most if not all quantities prescribed so you can match up similar calorie value food
options regardless of the size of the quantity.
By giving you the tools and the ability to make decisions by yourself we are setting you up for
long term success, sustainability and most importantly the knowledge to select a variety of
different options so you will have endless options to add and swap out with all your meals.
Enjoy and as your get more confident and experienced the ease of tracking these foods within
My Fitness Pal will become second nature to yourself but most definitely utilizing the following
tables will give you “more knowledge”, meaning “more power”.

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 “Vegetables”

100g 150g 200g

Broccoli 27 40.5 54
Asparagus 22 33 44
Zucchini 15 22.5 30
Cauliflower 24 36 48
Green Beans 29 43.5 58
Cabbage 26 39 52
Green Capsicum 20 30 40
Red Capsicum 25 37.5 50
Peas 61 91.5 122
Brown Onion 30 45 60
Mushrooms 25 37.5 50
Corn 67 100.5 134
Carrots 35 52.5 70
Spinach 23 34.5 46
Lettuce 10 15 20
Peas and Corn Frozen Mix 88 132 176
Stir-fry Mix Veg 33 49 66

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 “Meat (protein)”

100g 150g 200g
BEEF
Eye Fillet Steak 136 204 272
Sizzle Steak 118 177 236
Scotch Fillet Steak 145 217.5 290
Rump Steak 122 183 244
Extra Lean Beef Mince 130 195 260
3 Star Beef Mince 217 325.5 434
0 0
CHICKEN 0 0
Chicken Breast 104 156 208
Chicken Tenderloin 121 181.5 242
Chicken Thigh 118 177 236
Chicken Mince 106 159 212
0 0
TURKEY
Turkey Breast 117 175.5 234
Turkey Rissoles 141 211.5 282
Turkey Mince 114 171 228

KANGAROO
Kangaroo Mince 104 156 208
Kangaroo Sausages 101 151.5 202
Kangaroo Patties 95 142.5 190

PORK
Pork Steak 112 168 224
Pork Strips 141 211.5 282
Extra Lean Pork Mince 122 183 244
Regular Pork Mince 211 316.5 422
Ham 90 135 180
Bacon (Middle) 166 249 332

FISH
Salmon Fillet 201 301.5 402
Snapper Fillet 100 150 200
Basa Fillet 66 99 132
Barramundi 125 187.5 250
Flathead 93 139.5 186
Prawns 54 81 108
Calamari 45 67.5 90

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 “Fruit”

100g 150g 200g
Banana 94 141 188
Granny Smith Apple 49 73.5 98
Pink Lady 59 88.5 118
Red Delicious 56 84 112
Orange 36 54 72
Pear 58 87 116
Strawberries 26 39 52
Blueberries 46 69 92
BlackBerries 50 75 100
Raspberries 55 82.5 110
Cherries 60 90 120
Pineapple 48 72 96
Watermelon 30 45 60
Nectarine 44 66 88
Apricot 41 61.5 82
Mango 60 90 120

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“Bread/Rice-Corn Cakes/Wraps”

2 Slices
Tip Top Sandwich Thin 99 (1 Split in 2)
Tip Top Burger Thins 84 (1 Split in 2)
Country Split Wholemeal 121
Helgas Light Rye 167
Helgas Mixed Grain 234
Raisin Toast Tip Top 192
Raisin Toast Mighty Soft 207
Gluten Free Abbotts Bakery 260


3 (cakes/thins)
Rice Cakes (flavoured range) 94
Cruskits (Rye) 63
Plain Corn Thins 73
Cheese Corn Thins 95


1 Wrap
Mountain Bread Rice Wraps 69
Bfree Multi-grain Wrap (gluten free) 100
Mission Low Carb wrap 131
Lower Carb - Helgas wrap 151
Helgas Wholemeal Wrap 203
Gluten Free Wrap (mission) 150
Mission (Herb Wraps) 210

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