Food ANIMAL Butter Fish, cod Egg, chicken Fish, mackerel, fresh Fish, salmon Lardons, Herta, Fumes

Cheese, Carr Frais, 0% Cheese, Parmesan Cheese, sheep, hard Cheese, goat, soft Cheese, cow, soft Cheese, cream Crme frache 40% Cheese, cow, hard Cheese, goat, hard Crustacean, shrimp, cooked Saucisse, Francfort, Carrefour Cheese, mozzarella Petit suisse 10,4% Cheese, Cottage, Jockey Cream, fluid, heavy Cheese, cottage, creamed Yaourt, nature, entier Milk, entier Milk, crm Milk, demi-crm GRAIN Bread, complet Bread, seigle Bread, white Cracker, white, Saltines Cracker, white, Table Water Bread, english muffin, complet Pizza, margherita Cereal, Jordans, Country Crisp, w/ nuts Rice, wild Rice, white glutinous, cooked Pasta, white, penne Pasta, white, spaghetti Rice, brown, cooked Rice, white, cooked

Portion

Kcal

Fat

Net Carbs

1/4 cup 1 small fillet (100g) 1 lrg 1 small fillet (100g) 1 small fillet (100g) 1 portion 1 carr 1 oz 1 oz 1 oz 1 oz 1 oz 2 tbsp 1 oz 1 oz 4 large (22g) 2 100 g 1 pot 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup

405 70 71 185 200 250 20 111 70 75 84 96 100 110 127 22 250 300 216 821 221 150 146 100 120

46 1 5 12 14 20 0 7.5 7 6 7 10 11 7 10 0 21 22 10 88 10 8 8 3 7

0 0 0 0 0 1 1 1 1 1 1 1 1 1 1 1 2 2 3 6 7 8 11 13 15 15

1 small slice 1 small slice 1 small slice 5 crackers 4 crackers 1 2 slices 50 g 1 cup 1 cup 1 cup cooked 1 cup cooked 1 cup 1 cup

50 50 60 60 60 134 306 290 170 170 220 220 216 205

0 0 0 2 1 1 18 14 1 0 2 2 2 0

9 9 11 11 13 23 26 31 32 34 40 40 41 44

Oatmeal, dry Pasta, whole wheat, penne Cracker, rice, japanese Cereal, Granola, Crunchy Bread, white, baguette, tradition NUT/SEED Seed, sesame, roasted Seed, sesame, Tahini Nut, almond, raw Nut, macadamia, raw Seed, sunflower, roasted Nut, walnut, raw Nut, pecan, raw Nut, pistachio, dry roasted Nut, peanut, dry roasted Nut, cashew, dry roasted COCOA Cocoa, dry powder, unsweetened Chocolat, Poulain Ligne Chocolate, >70% Chocolate, >60% Chocolate, milk VEGETABLES & FRUIT Celery, raw Endive, raw Lettuce, romaine Mushroom, raw Eggplant, raw Cauliflower, cooked Cauliflower, raw Apricot Celery root, raw Fennel, bulb, raw Spinach, cooked Tomatoes, cherry Avocado Bean, green Carrot, raw Celery, cooked Tomato, fresh Turnip, cooked Fennel, cooked Beet, cooked, boiled Bell pepper, mixed varieties

1 cup 1 cup cooked 1 cup 1 cup 1/2 loaf

311 280 200 480 356

5 2 0 12 3

46 48 50 72 74

1 tbsp 1 tbsp 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup in shell 1 cup 1 cup

90 95 541 962 760 760 840 320 640 640

8 8 45 101 60 72 84 28 56 48

3 3 6 7 8 8 8 10 12 28

1 tbsp 2 carrs 2 carrs 2 carrs 2 carrs

12 105 160 160 150

1 9 12 10 9

1 5 10 14 18

1 cup 1 head 1 cup shredded 1 cup sliced 1 cup cubes 1 cup 1 cup 1 med 1 cup 1 cup 1 cup 30 1 med 1 cup 1 med 1 cup 1 med 1 cup 1 cup 1 med 1 cup

14 87 8 15 20 29 25 17 15 27 41 30 322 35 25 30 22 33 38 30 30

0 1 0 0 0 0.6 0 0 0 0 0 29 0 0 0.2 0 0 0 0 0

1 1 1 1 2 2.2 2.8 3 3 3 3 4 4 4 4 4 4 4.5 5 6 6

Tofu, firm Turnip, raw Raspberry Bean, soy, mature, cooked Carrot, cooked Cranberry, raw Leek, cooked, boiled Tomato, canned Cucumber, raw, with peel Fig, raw Onion, red, raw Plum, raw Strawberry Kiwi, raw Grapefuit Onion, white, raw Watermelon Melon, cantaloupe Nectarine Peach Melon, cantaloupe Pea, green Blueberry Blueberry, raw Orange, raw Apple Pineapple, raw Pear Lentil, mature, cooked Mango, raw Bean, kidney, canned Grape, red or white, raw Beans, garbanzo, cooked Potato, white, with skin Potato, red, with skin Grapes Banana Quinoa, cooked Raisin, red or white EPICERIE SUCREE Miel, lavande Jam, Allge, Carrefour, Fraise EPICERIE SALEE Mayonnaise, homemade Mayonnaise, Bndicta

1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 med 1 cup 1 med 1 med 1 cup 1 med 1 cup 1 med 1 half 1 cup 1 cup 1 cup 1 med 1 med 1 cup 1 cup 1 cup 1 cup 1 lrg 1 med 1 cup 1 med 1 cup 1 cup 1 cup 1 cup 1 cup 1 med 1 med 1 cup 1 med 1 cup 1 cup

180 36 64 300 60 44 40 41 45 40 50 45 49 50 52 45 46 55 62 60 60 134 84 83 86 75 82 103 230 110 210 100 200 130 132 120 110 222 500

10 0 1 16 0.3 0 0 0 0 0 1 0 0 1 0 0 0 0 0 0 0 0 0 0 0 0 0 0 1 1 2 0 2 0 0 0 0 4 1

6 6 7 8 8 8 8 8 9 9 9 9 9 10 11 11 11 12 13 13 14 16 17 18 18 20 20 22 24 25 26 26 27 27 29 30 30 34 125

1 tbsp 1 tbsp

53 52

0 0

13 40

1 tbsp 1 tbsp

120 130

21 15

0 2

ALCOHOL Wine, white, dry Wine, champagne Wine, red RECIPES Simple tuna salad with mayo Omelet (2) with 2oz padano and butter LC hot cocoa, water and Hermestas LC latte Petit-Suisses chocolate

1 verre 1 verre 1 verre

115 90 150

0 0 0

2 2 3

1 reg. tin 1 1 mug 1 2

335 370 20 103 107

20 31.6 1 10 7

0 0.8 1 1.3 4.5

Protein

1 15 6 19 20 17 4 10 5 5 6 2 1 10 9 5 14 22 26 5 25 9 8 8 8

2 2 2 1 2 6 6 8 7 4 8 8 5 4

13 11 5 12 11

3 3 18 11 36 16 12 12 28 20

1 1 2 2 2

1 6 1 2 1 2.3 2 0 1 1 5 2 4 0 1 1.2 1 1.1 1.7 1 0

20 1 1 30 1.2 0 1 2 2 0 2 1 1 1 1 1 1 1 2 1 1 9 1 1 2 0 1 1 18 1 13 1 12 3 4 0 1 8 5

0 0

9 2

0 0 0

50 20.7 0.7 0 6.6