Broccoli, fresh 2 spear (about 5" long)
Celery, raw 4 stalk, large (11"-12" long)
Lettuce, leaf salad 2 cup, shredded
Peas, edible-podded, raw 24 pea pods
Carrots, raw 1 cup, grated
Eggplant, fresh 1 eggplant, peeled (yield from 1-1/4 lb)
Okra 1 cup slices
Canned Tomatoes 1 can

Cabbage, fresh 3 cup, chopped
Romaine Lettuce (salad) 2 cup, shredded
Onions, raw 1 slice, medium (1/8" thick)
Red Ripe Tomatoes 8 slice, medium (1/4" thick)
Cucumber (with peel) 1 cucumber (8-1/4")
Mushrooms, fresh 1 cup, pieces or slices
Scallions, raw 1 medium (4-1/8" long)
Zucchini, baby 1 medium

Apples, fresh 2 cup slices
Banana, fresh 1 medium (7" to 7-7/8" long)
Kiwi Fruit 1 cup
Pears, fresh 1 pear, medium (approx 2-1/2 per lb)
Raisins 4 miniature box (.5 oz)
Lemon Juice 1 fl oz

Apple juice, unsweetened 6 fl oz
Blueberries, fresh 1 cup
Oranges 1 small (2-3/8" dia)
Pineapple, fresh 2 slice, thin (3-1/2" dia x 1/2" thick)
Apricots, dried 1 cup, halves
Tangerines 1 medium (2-3/8" dia)

Multi-Grain Cheerios Cereal 1 cup
Instant, Quick, and Regular Oats Cereal 3 cup, cooked
Bread, pita, whole-wheat 2 pita, small (4" dia)
Bread, whole wheat (including toast) 11 slice, thin (3-3/4" x 5" x 3/8")
Croutons, seasoned 1 cup
Dinner Rolls, rye 1 medium
Brown Rice, long grain 2 cup
Whole Wheat Spaghetti, cooked (pasta) 4 cup
Wheat germ, crude 1 cup

Cream of Wheat Cereal (Without Salt) 1 cup
Mashed Potatoes 1 cup
Bread, rye 2 slice
Whole-Wheat Crackers 2 oz
Whole Wheat English Muffin 1 muffin
Bagels, plain 1 bagel (3-1/2" dia)
Spaghetti, cooked (pasta) 1 cup
Oats 1 cup

Chicken Breast, no skin 3 breast, bone and skin removed
CARL BUDDIG, Smoked Sliced Turkey, light and dark meat 1 package
Tuna, Canned in Water 1 can
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 1 cup
Beans, pinto 1 cup
Almonds 1 cup, whole
Pumpkin seeds 1 cup

Louis Rich Turkey Bacon 3 serving
Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted 2 oz
Peanut Butter, smooth style 2 tbsp
Hummus 1 cup
Green Beans (snap) 1 cup
Coconut, sweetened 1 cup

Butter, whipped 1 pat (1" sq, 1/3" high)
Margarine, soft 3 tsp

Olive Oil 1 tbsp

Cottage Cheese, 1% Milkfat 1 cup (not packed)
Mozzarella Cheese, part skim milk 1 oz
Parmesan Cheese, grated 4 tbsp
Cheddar or Colby Cheese, Low Fat 4 oz

Cream Cheese 2 tbsp
Neufchatel Cheese 1 oz
Milk, nonfat 6 cup
Vanilla Frozen Yogurt 1 cup

Baby Carrots, raw 20 medium

Cornbread 1 piece

Yellow Mustard 2 tsp or 1 packet
Kraft Mayo Fat Free Mayonnaise Salad Dressing 4 tbsp
Salsa 1 cup
Peppers, sweet, green, fresh 2 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
Cinnamon, ground 1 tsp
Vanilla Extract 1 tsp
Cilantro, dried 1 tbsp

Kraft Mayo Light Mayonnaise (Mayo) 1 tbsp
Kraft Light Done Right Italian Salad Dressing 3 tbsp
Spaghetti/Marinara Sauce (tomato sauce) 1 cup
Jams, preserves, jelly 4 tbsp
Salt 1 tsp
Salad dressing, Trader Joes Balsamic Vinaigrette 1 tbsp

Whole Wheat Hard Pretzels 2 oz
Brown Sugar 6 tsp packed
Popcorn, air-popped 3 cup

Honey 2 tbsp
Granola Bars, peanut butter 3 bar
Maple Syrup 1 cup