Calorie Counter for Clean 9

In order to simplify your diet, our calorie counter groups foods by approximate caloric values.  Once you see for yourself which foods are lower in calories, you may find out just how easy weight control can be.  You will become a walking calorie counter, always knowing what to eat.  In no time at all, you will have control of your calories and your weight!

Calorie Counter – Snacks

Choose any two of the following items for a delicious, 200-calorie snack!  Try to vary each snack with foods from different categories, as noted below.  Each item is approximately 100 calories.*

  • 1 cup nonfat or 1% low-fat cottage cheese (D)
  • 1 oz. part-skim mozzarella cheese (D)
  • 1 stick mozzarella string cheese (D)
  • 1 Tbsp low-fat cream cheese (D)
  • 8 oz. light or non-fat yogurt (D)
  • 2 Tbsp low-fat Ranch dressing (D/F)
  • 1 cup low-fat or light ice cream or frozen yogurt (D/F)
  • 6 whole almonds or cashew nuts (F/P)
  • 4 Tbsp hummus (F/P)
  • 1 oz. dry-roasted peanuts or mixed nuts (F/P)
  • 1 Tbsp peanut butter (F/P)
  • 4 hard-boiled egg whites or 1 hard-boiled egg with yolk (P)
  • 1 oz. tuna fish – canned in water (P)
  • 1 turkey beef hot dog (P)
  • 2 oz. imitation crab meat (P)
  • 1 cup cooked soybean (Edamame) (P)
  • 2 Tbsp salsa (V)
  • dill pickle spreads~ (V)
  • 1 cup raw vegetables (V)
  • cucumber slices~ (V)
  • 1 cup tomato or vegetable juice cocktail (V)
  • 10 baked tortilla chips (B)
  • 1 oz. pretzel twists or sticks (B)
  • 3 graham or 6 saltine crackers (B)
  • 3 cup air-popped or microwave light popcorn (B)
  • 1 plain rice cake (B)
  • small, plain bagel (B)
  • 2 pieces light whole wheat bread (B)
  • 1 piece Angel Food cake (B/F)
  • 1 small apple (Fr)
  • 1 cup unsweetened apple sauce (Fr)
  • 1 cup grapes (Fr)
  • 1 large pear (Fr)
  • 1 large orange (Fr)
  • 1 cup strawberries or melon cubes (Fr)
  • 1 fresh grapefruit (Fr)
  • 1 small banana (Fr)
  • 1 cup canned fruit or fruit cocktail in light syrup (Fr)

*F0r exact calories per serving, check the “Nutrition Facts” label on the package.

~ Unlimited or ‘free’ food, Fr = Fruit, D = Dairy, F = Fat, P = Protein, V = Vegetable, B = Bread/Starch

Calorie Counter – Meal Suggestions

Looking for some tasty suggestions on what to eat for your evening meal?  Try some of these delicious menu items – or mix and match them.  Each meal is approximately 400 calories.

  • 1 medium chicken breast, skinless (3-4 oz.)
  • 1 medium baked sweet potato or yam
  • 1 cup steamed vegetables
  • 1 cup romaine lettuce salad with
  • 1 Tbsp light dressing

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  • 3-4 oz. broiled salmon
  • 1 cup angel hair pasta with 1 tsp olive oil
  • 1 cup green beans with 1 Tbsp roasted almonds

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  • 1 cup shrimp or 1 cup tofu
  • 1 cup Chinese stir-fry vegetables
  • 1 Tbsp stir-fry sauce
  • 1 cup brown rice
  • 1 Fortune cookie

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  • 1 medium baked potato with skin
  • 1 cup turkey chilli (with no beans)
  • 1 oz. low-fat shredded cheddar cheese
  • 1 tsp diced onion
  • 1 cup romaine lettuce salad with
  • 1 Tbsp light dressing

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  • 3 oz. extra lean (90%) ground beef or ground turkey, cooked
  • 2 slices light whole-wheat bread
  • lettuce, pickles, onions, mustard (unlimited)
  • 1 Tbsp catchup

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  • 1 slice 2% American cheese
  • 1 cup Romaine lettuce salad with
  • 1 Tbsp light dressing and
  • 1 Tbsp toasted almonds

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  • 5 oz. roasted turkey (white meat, skinless)
  • 4 oz. broiled red potatoes with
  • 1 tbsp butter
  • 1 cup steamed vegetables

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  • 1 cup cooked linguini noodles
  • 3 oz. skinless chicken breast strips
  • 1 cup sauteed green or yellow peppers, garlic and onions in
  • 1 tbs olive oil
  • 1 cup tomato sauce
  • 1 piece french bread

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  • 4 oz. lean pork chop or tenderloin (visible fat trimmed)
  • 1 cup wild rice
  • 1 cup cooked spinach

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  • 2 soft corn tortillas
  • 3 oz. seasoned extra lean ground beef
  • 1 oz. low-fat shredded cheddar cheese
  • 1 Tbsp light or low-cal sour cream
  • diced tomatoes, lettuce, onions, salsa (unlimited)

Calorie Counter – Vegetables

1/2 cup low-cal vegetables – 15 calories

  • alfalfa sprouts
  • cabbage
  • celery
  • eggplant
  • green peppers
  • lettuce
  • mushrooms
  • radish
  • raw spinach
  • summer squash
  • turnip
  • zucchini

1/2 cup vegetables – 25 calories

  • asparagus
  • bamboo shoots
  • broccoli
  • brussel sprouts
  • carrots
  • cauliflower
  • cucumber
  • green beans
  • okra
  • onions
  • sauerkraut
  • tomato

1/2 cup vegetables – 75 calories

  • acorn squash
  • beets
  • butternut squash
  • corn
  • parsnip
  • pears

1/2 cup cooked beans – 115 calories

  • baked beans
  • kidney beans
  • lentils
  • lima beans

Calorie Counter – Fruits

low-cal fruits  – 40 calories

  • small apple
  • 1/2 cup berries
  • 1/4 cantaloupe
  • 1/3 cup cherries
  • 1 dried fig
  • 1/2 cup grapes
  • 1 kiwi
  • 1 medium peach
  • 2 Tbsp raisins
  • 3/4 cup strawberries
  • 1 cup watermelon

high-cal – 80 calories

  • medium apple
  • 2/3 cup apple juice
  • 1/2 cup applesauce
  • small banana
  • 2 dried figs
  • 1/2 cup grape juice
  • 1 cup grapefruit juice
  • 1 medium pear
  • 3/4 cup orange juice
  • 1 cup pineapple
  • 2/3 cup pineapple juice

Calorie Counter – Breads

low-cal breads – 70 calories

  • 3/4 cup bran cereal
  • 2 graham crackers
  • 1 slice Italian bread
  • 18 oyster crackers
  • 3 cups plain popcorn
  • 1 slice pumpernickel
  • 18 Ritz crackers
  • 6 Saltines
  • 3 Triscuit
  • 5 Wheatsworth
  • 1 slice white/wheat bread

med-cal breads – 110 calories

  • 1/2 medium bagel
  • 2″ biscuit
  • 2 corn tortilla
  • 2″ sq. cornbread
  • 1/2 croissant
  • 8 French fries
  • hot-dog bun
  • 1 Matzoh
  • small muffin
  • 5″ pancake/waffle
  • 1/2 pita

high-cal breads – 140 calories

  • bagel/English muffin
  • 1 cup barley
  • 1 cup grits
  • hamburger roll
  • 1 cup oatmeal
  • 1 cup pasta
  • 1 slice pound cake
  • 1 cup rice
  • 1/2 cup sweet potato
  • 1 cup white potato

Calorie Counter – Meats

low-cal fish (cooked) – 4 oz. – 110 calories

  • catfish/cod
  • crab
  • grouper
  • haddock
  • lobster
  • perch
  • pike
  • pollock
  • saltwater bass
  • scallops/shrimp
  • trout

lean meats (visible fat removed) – 3-4 oz. – 165 calories

  • Atlantic salmon
  • chicken/fowl
  • chuck/round
  • flank steak
  • freshwater bass
  • ham/pork leg
  • lamb (except breast)
  • sashimi
  • swordfish/tuna
  • veal (except breast)

med-fat meats (cooked) – 3-4 oz. – 225 calories

  • boiled ham
  • canned herring
  • fried scallops
  • fried shrimp
  • ground beef (15% fat)
  • lake trout
  • liver
  • pork lion
  • pork shoulder

high fat meats (cooked) – 3-4 oz. – 300 calories

  • club steak
  • cold cuts
  • corned beef
  • duck
  • fried chicken
  • ground beef (20% fat)
  • Italian or Polish sausage
  • lamb/veal breast
  • rib roast
  • spare ribs
  • stew meat

Calorie Counter – Fats

fats – 45 calories

  • 2 Tbsp light cream
  • 1 Tbsp cream cheese
  • 2 tsp cream dressing
  • 1 Tbsp French dressing
  • 1 Tbsp Italian dressing
  • 1 tsp margarine/oil
  • 1 tsp mayo/butter
  • 5 olives
  • 10 almonds
  • 10 peanuts
  • 2 pecans

Calorie Counter – Dairy

dairy + breakfast – calories in bold

  • 3 slices bacon 300
  • 1 oz. cheese 100
  • 1 large egg 80
  • egg white 16
  • egg yolk 64
  • 1 cup whole milk 150
  • 1 cup 2% milk 121
  • 1 cup 1% milk 102
  • 1 cup skim milk 90
  • 1 cup plain yogurt 140

Calorie Counter – Desserts

desserts + rolls – calories in bold

  • 1 slice carrot cake 385
  • 1 slice chocolate or white cake 250
  • doughnut 240
  • hard roll 190
  • hoagie roll 190
  • 1 Tbsp jelly 49
  • soft pretzel 190
  • 1/2 cup stuffing 240
  • toaster pastry 200

12 comments on “Calorie Counter for Clean 9

  1. Hi, can you please define the ‘cup’ measurement……is it a teacup or the American cup measurement?
    Many thanks
    Hazel

    Like

  2. Hi,

    Is it ok to have pasta and rice in your 600 calorie mean during C9? Or would Quinoa be better?

    Another question, from experience do people find better results from sticking to just a 600 calorie dinner or splitting it to 200cal lunch and 400cal dinner?

    Thanks!!

    Like

  3. Can you tell me the cup size for these recipes as u have many different sized cups ????
    I can’t seem to find this anywhere.

    Like

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