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TELUR
BREAKFAST
LUNCH
DINNER
WATER(L)
EXERCISE
THURDAY FRIDAY SATURDAY SUNDAY
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Vegetable Total Carbs Dietary Fiber Sugars

Broccoli Rabe, 3 3 0
Rapini
Escarole, Curly 3 3 0
Endive
Baby Beet Greens 4 4 0
Endive 3 3 0
Tung Ho 3.9 3.9 0
Alfalfa sprout 2 2 0
Sin Qua 3.4 3.3 0.1
Bean sprout (Mung 2.1 1.9 0.2
Bean)
Chi Qua 2 1.7 0.3
Collard Greens 5 4 0.5
Kangkong (Water 3.1 2.1 0
Spinach)
Romaine 3 2 1
Butterhead Lettuce 2 1 1
Chicory greens 5 4 2
Bok Choy (Pak Choi) 2.2 1 1.2
Gai Lan (Chinese 3.8 2.5 0.8
Broccoli)
Celery 3 1.6 1.8
Mustard Greens 4.7 3.2 1.3
Choy Sum 3.5 2 0
Iceberg Lettuce 2.9 1.3 0.8
Radish 3.4 1.6 1.9
Asparagus 3.9 2.1 1.9
Chard 4 2 1
Arugula 4 2 2
Spinach 4 2 0
Mushroom, White 3 1 2
(Button)
Avocado 9 7 0.7
Banana Pepper 5 3 2
Zucchini (Courgette) 3.1 1 2.5
Summer Squash 3.4 1.1 2.2
Tomatoes, Yellow 3 0.7 0
Gai Choy (Chinese 4.7 2.4 1.2
Mustard Greens)
Kohlrabi 6 3.6 2.6
White Radish 4.1 1.6 2.5
(Daikon)
Tomatoes, Red 3.9 1.2 2.6
Bamboo Shoots 5 2.2 3
Chayote 4.5 1.7 1.7
Bell Peppers, Green 4.6 1.7 2.4
Tomatoes, Cherry 4 1 3
Cauliflower 5 2 1.9
Eggplant 6 3 3.5
Mushroom, Brown 4 1 2
(Italian or Crimini)
Cucumber 3.6 0.5 1.7
Bitter Melon 4 0.8 0
Cabbage 6 2.5 3.2
Yu Choy Sum 3.5 0 0
Green Beans 7 3.4 0
Okra 7 3.2 1.5
Tomatoes, Green 5 1.1 4
Bell Peppers, Red 6 2.1 4.2
Mushroom, 5 1 2
Portabella
Yellow Wax Beans 7 3 0
Jicama 9 4.9 1.8
Tomatillos 6 1.9 3.9
Turnips 6 1.8 3.8
Jalapeno Pepper 7 2.8 4.1
Scallion (Green 7 2.6 2.3
Onion)
Broccoli 7 2.6 1.7
Nori 5 0.3 0.5
Cress 6 1.1 4.4
Fennel 7 2.1 0
Broccolini 6 1 2
Sugar Snap 8 3 4
Peas(Snowpeas)
Bell Peppers, Yellow 6 0.9 0
Brussels Sprout 9 3.8 2.2
Snake Bean 8 2.8 0
(Yardlong, Chinese
Spaghetti Squash 7 1.5 2.8
Artichoke 11 5 1
Pumpkin 7 0.5 2.8
Rutabaga 9 2.3 4.5
Carrots 10 2.8 4.7
Celery Root 9 1.8 1.6
(Celeriac)
Beet 10 2.8 7
Onion 9 1.7 4.2
Kale 9 1 0
Acorn Squash 10 1.5 0
Butternut Squash 12 2 2.2
Mushroom, Shiitake 14 2 4
Lotus Root 17 4.9 0
Leek 14 1.8 3.9
Potato, White 17 2.2 0.8
Chicory root 18 1.5 9
Potato, Sweet 20 3 4
Water Chestnut 24 3 4.8
Yam 28 4 0
Poblano Pepper 6.4 1.8 0
Yucca (Cassava) 38 2 2
Net Carbs Main Nutrient Calories

0 Vitamin K 22
0 Vitamin A 17
0 Vitamin K 22
0 Vitamin A 17
0 Vitamin A 24
0 Vitamin K 23
0.1 Calcium 11
0.2 Vitamin K 23

0.3 Vitamin A 15
1 Vitamin K 32
1 Vitamin A 19

1 Vitamin A 17
1 Vitamin K 13
1 Vitamin K 23
1.2 Vitamin A 13
1.3 Vitamin C 22

1.4 Vitamin K 16
1.5 Vitamin K 27
1.5 Vitamin C 23
1.6 Vitamin A 15
1.8 Vitamin C 16
1.8 Vitamin K 20
2 Vitamin K 19
2 Vitamin A 25
2 Vitamin K 23
2 Riboflavin 22

2 Pantothenic acid 160

2 Vitamin C 27
2.1 Copper 17
2.3 Vitamin C 16
2.3 Vitamin C 15
2.3 Vitamin C 23

2.4 Vitamin C 27
2.5 Vitamin C 18
2.7 Vitamin C 18
2.8 Vitamin B6 27
2.8 Vitamin C 19
2.9 Vitamin C 20
3 Vitamin C 18
3 Vitamin C 25
3 Vitamin B1 25
3 Riboflavin 27

3.1 Vitamin K 16
3.2 Vitamin C 20
3.5 Vitamin K 25
3.5 Vitamin C 23
3.6 Vitamin C 31
3.8 Vitamin K 33
3.9 Vitamin C 23
3.9 Vitamin C 31
4 Riboflavin 26
4 Vitamin C 31
4.1 Potassium 38
4.1 Vitamin C 32
4.2 Vitamin C 28
4.2 Vitamin C 28
4.4 Vitamin C 32
4.4 Vitamin K 34
4.7 Vitamin A 35
4.9 Vitamin A 32
4.9 Vitamin C 31
5 Vitamin C 35
5 Vitamin C 42

5.1 Vitamin C 27
5.2 Vitamin K 43
5.2 Vitamin C 47

5.5 Vitamin A 31
6 Folate 47
6.5 Vitamin A 26
6.7 Vitamin C 38
7.2 Vitamin A 41
7.2 Vitamin C 42
7.2 Vitamin C 43
7.3 Biotin 40
8 Vitamin K 49
8.5 Vitamin C 40
10 Vitamin A 45
12 Riboflavin 56
12.1 Vitamin C 74
12.2 Vitamin A 61
14.8 Vitamin C 77
16.5 Vitamin B6 72
17 Vitamin A 86
21 Vitamin B6 97
24 Vitamin C 118
4.6 Vitamin A 27
36 Vitamin C 160