Food Item | Calories per ounce

Apple | 15
Grapefruit (1/2) | 9
Orange | 13
Strawberries | 9

Asparagus | 6
Beet Greens | 6
Cabbage | 7
Celery | 4
Chard | 7
Chicory | 7
Cucumber | 3
Fennel | 9
Lettuce, | Romaine 5
Lettuce, Iceburg | 4
Onion, bulb | 12
Onion, green | 9
Radish | 5
Spinach | 7
Tomatoes | 5

Chicken | 31
King Crab | 24
Flounder/Sole | 26
Alaskan Sea Bass | 28
Tilapia | 27
Cod | 23
Halibut | 31
Hamburger 95% Lean | 38
Prawn | 30
Steak, sirloin | 53
Scallops | 25
Shrimp, shelled | 30
Lobster | 26

Melba Toast / 1 piece | 20

A safe way to divide up the calories:
 ~ 300 calories protein per day
 ~ 120 calories fruit per day
 ~ 80 calories veggies per day
 ~ 2 proteins, 2 veggies, 2 fruits a day
 ~ All food is weighed raw
 ~ Only weigh what you eat
 ~ Don’t mix your veggies
 ~ Don’t eat 500 calories all at once
 ~ Drink minimum 2 liters of H20 daily
 ~ Don’t use butter or oil/oil spray
 ~ Don’t drink alcohol

Daily Tracking Sheets 

Plateau Breakers 

Additional Recipes (Prepare with caution. Some recipes may be for larger batches than allowed on VLCD, so you will need to divide. Also, if the recipe calls for any veggies (other than in a seasoning form) to be mixed, you should wait until maintenance to prepare. )