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9 grams) Almond butter (natural), 2 tablespoons Milk(l%), 1 cup Nuts (any type), 1 ounce Peanut butter (natural), 2 tablespoons Yogurt, plain, Vi cup Macronutrient Units Carbohydrate Choices (APPROXIMATELY 9 GRAMS OF CARBOHYDRATE PER UNIT) Vegetables Cooked Vegetables Artichoke, 1 small Asparagus, 1 cup (12 spears) Beans, black (canned), Vi cup Beans, green or wax, 1 cup Broccoli, 1 cup Brussels sprouts, 1 cup Cabbage, 1 Vi cups Cauliflower, 1 Vi cups Chickpeas, 1 cup Collard greens, 1 cup Eggplant, 1 Vi cups Kale, 1 cup Kidney beans (canned), 1 cup Leeks (sliced), Vi cup Lentils, Vi cup Mushrooms, 1 cup Okra (sliced), 1 cup Onions (boiled), 1 cup Sauerkraut, 1 cup Swiss chard, 1 cup Turnip (mashed), 1 cup Turnip greens, 1 Vi cups Yellow squash, 1 cup Zucchini, 1 cup Raw Vegetables Alfalfa sprouts, Vi cup Avocados (California), 1 medium Bean sprouts, 3 cups Broccoli, 2 cups Cabbage (shredded), 2 cups Cauliflower, 2 cups Celery, 2 cups (sliced) or 4 stalks Cucumber, 1 Cucumber (sliced), 3 cups Endive (chopped), 5 cups Escarole (chopped), 5 cups Green pepper (chopped), 1 Vi cups Green peppers, 2 Hummus, % cup Lettuce, iceberg (1 head) Vegetables (cont.) Lettuce, romaine (chopped), 6 cups Mushrooms (chopped), 3 cups Onion (chopped), 1 cup Radishes (sliced), 2 cups Salsa, Vi cup Snow peas, 1 cup Spinach, 4 cups Spinach salad (2 cups raw spinach, Vi cup raw onion, Vi cup raw mushrooms, and Vi cup raw tomatoes) Tomato (chopped), 1 cup Tomatoes, 2 Tossed salad (2 cups shredded lerruce, Vi cup raw green pepper, V cup raw cucumber, and Vi cup raw tomato) Water chestnuts, Vi cup Fruit (Fresh, Frozen, or Canned) Apple, Vi Applesauce, Vi cup Apricots, 3 Blackberries, Vi cup Blueberries, V> cup Cantaloupe, !4 Cherries, 7 Fruit cocktail (in light syrup), Vi cup Grapefruir, Yi Grapes, Vi cup Honeydew melon (cubed), Vi cup Kiwi, 1 Lemon, 1 Lime, 1 Mandarin orange (in lighr syrup), Vi cup Nectarine, Vi Orange, % Peach, 1 Peaches (in light syrup), Vi cup Pear, Vi Pineapple (cubed), Vi cup Plum, 1 Raspberries, Vi cup Srrawberries, 1 cup Tangerine, 1 Warermelon (cubed), Vi cup Grains and Breads Bagel, Vi Bread, Vi slice English muffin, Vi Hamburger bun, Vi Oatmeal (slow-cooking), Vi cup (cooked) or Vi ounce (dry) Pasta, Vi cup Rice, Vi cup Tortilla, corn (6-inch), 1 Tortilla, flour (8-inch), Vi TOTAL HEALTH PROTEIN-RICH, FAVORABLE-CARBOHYDRATE MENU OPTIONS Petite Body Frame (60-70 Grams of Protein per Day) moderate weight loss (40 Grams of Carbohydrates per Day) BREAKFAST (8:00 a.