I’ve Had Enough Calories Today, Living Lean, One Day at a Time, Stephen J. Roman, Jr. MD, Enough Calories, MP3 diet, Ipod, mp3 weight loss, bmr, basal metabolic rate, calorie count/counter, calories, mp3, diet, weight loss, audio book, Steve Roman MD, Stephen Roman, MD, Stephen Roman, MD, Dr. Stephen Steve Roman, Live Lean.org, livelean.org

Beverage	Calories
Water 12 oz	0
Cola 12 oz	150
Whole milk 1 cup	150
2% milk 1 cup	120
1% milk 1 cup	100
Skim milk 1 cup	85
Chocolate milk 1 cup	210
Orange juice 1 cup	110
Apple juice 1 cup	115
Carrot juice 1 cup	95
Tomato juice 1 cup	45
Coffee 12 oz no milk	10
Starbucks TM Café Latte 16oz	190
Gatorade TM 12 oz	75
Wine 3.5 oz	70
Beer 12 oz	150
Light Beer 12 oz	100
Vodka, rum, gin, whiskey 1.5 oz	100
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Dairy	Calories
Egg	80
Egg white	15
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Nuts	Calories
Almonds 1/2 cup	425
Peanuts 1/2 cup	420
Cashews 1/2 cup	390
Macadamia nuts 1/2 cup	470
Pistashios 1/2 cup	370
Sunflower seeds 1/2 cup	400
Walnuts 1/2 cup	325
Peanut butter 1 T	85
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Oils	Calories
Olive oil 1 T	120
Vegetable oil 1T	120
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Fruits (medium size)	Calories
Apple	80
Banana	105
Orange	60
Peach	40
Pear	100
Grapes 1 cup	100
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Grains	Calories
Pasta 1 cup cooked	200
Tomato Sauce ½ cup	50-100
Brown rice 1 cup cooked	215
White rice 1 cup cooked	220
Wild rice 1 cup cooked	165
Bagel 4 inch	280
English muffin	135
Bread 1 slice	65
Bun - hamburger/hotdog	120
Muffin or scone – large	500
Oatmeal 1 cup cooked	145
Pizza 1 slice	200
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Meat	Calories
Ground beef 4 oz cooked 75% lean	315
Ground beef 4 oz cooked 90% lean	245
Steak 8 oz cooked	600
Bacon 3 slices cooked	110
Pepperoni 1 slice	30
Hot dog with bun	250
Hamburger – average	430
Hamburger – large	690
Hamburger McDonald’sTM regular	250
Hamburger McDonald’s Big MacTM	540
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Poultry	Calories
Chicken dark meat 4oz cooked skin	290
Chicken dark meat 4oz cooked no skin	230
Chicken light meat 4oz cooked skin	250
Chicken light meat 4oz cooked no skin	195
Chicken wing	110
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Fish	Calories
Bluefish 4oz cooked	180
Crab 4 oz cooked	125
Flounder 4oz cooked	130
Lobster 4oz cooked	110
Salmon 4oz cooked	200
Salmon smoked 4oz	130
Swordfish 4oz cooked	175
Tuna, bluefin 4oz cooked	210
Tuna canned in water	150
Sushi roll (6 pcs)	370
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Vegetables	Calories
Carrots 1 cup	50
Celery 1 cup	20
Corn 1 cup	130
Eggplant 1 cup	20
Green beans 1 cup	35
Iceberg lettuce 1 cup	10
Mushrooms 1 cup	20
Onions 1 cup	55
Sweet peppers 1 cup	25
Pickle 1 small	5
Potato 1 cup	115
Sweet potato 1 cup	135
Spinach 1 cup	5
Tomato 1 medium	25
Peas 1 cup	120
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Condiments / toppings	Calories
Ketchup 1 T	15
Mustard 1 T	5
Relish 1 T	20
TobascoTM Sauce 1 T	2
Mayonnaise 1 T	100
Cream cheese 1 T	50
Cream cheese light 1T	30
Salt 1 tsp	0
Pepper 1 tsp	6
Butter 1 T (1 pat)	35
Sugar 1 tsp	16
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Salad dressings	Calories
balsamic vinaigrette 2T	190
blue cheese 2T	130
Caesar 2T	160
Olive oil vinaigrette lite 2T	60
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Snacks	Calories
Potato chips 1 oz	150
Pretzels 1 oz	110