Apidex - Phentermine Diet

Food Portions

Below you will find food portions along with calories to help you maintain your recommended calorie count.

For a downloadable version, please click on the link below.

Learn More


Starches & Breads

Starches & Breads

Bread

  • Bagel (deli size) 1/4 (1 oz.)
  • Bun (hamburger, hot dog) 1/2 (1 oz.)
  • English muffin 1/2
  • Pita (6" across) 1/2
  • Tortilla, flour or corn (6" across)
  • Whole wheat, rye, white, pumpernickel, raisin (no icing). 1 slice (1 oz.)

Cereals/Grains/Pasta

  • Bran Cereal, concentrated such as Bran Buds®, All-Bran® 1/3 cup
  • Bran Cereal, flaked 1/2 cup
  • Cooked Cereal, grits, bulgur 1/2 cup
  • Macaroni, noodles, spaghetti (cooked) 1/3 cup
  • Puffed cereal 1 1/2 cups
  • Ready to eat unsweetened cereal 3/4 cup
  • Rice, white or brown 1/3 cup
  • Shredded wheat 1/2 cup
  • Wheat germ 3 tbsp.

Crackers/Snacks

  • Graham cracker (2 1/2" square) 3
  • Matzo 3/4 oz.
  • Melba Toast 4 slices
  • Oyster crackers 20
  • Popcorn, popped, no fat added 3 cups
  • Pretzels 3/4 oz.
  • Rice cake (4" across) 2
  • Rye crisp (2" x 3 1/2") 4
  • Saltine crackers 6

Starchy Vegetables

  • Beans, baked 1/3 cup
  • Corn 1/2 cup or 6" cob
  • Lentils, beans, or peas (dried), such as kidney, white, split, black-eyed 1/2 cup
  • Lima beans (frozen) 2 oz.
  • Peas, green (canned or frozen) 1/2 cup
  • Potato, baked 1 small (3 oz.)
  • Potato, mashed 1/2 cup
  • Winter squash (acorn, butternut) 1 cup
  • Yam or sweet potato, plain 1/3 cup

Starch Foods Prepared with Fat

(Count as 1 starch/bread exchange and 1 fat exchange)

  • Biscuit (2 1/2" across) 1
  • Chow mein noodles 1/2 cup
  • Corn bread (2" cube) 1 (2 oz.)
  • Cracker, round butter type 6
  • French fried potatoes (2-31/2" long) 1 cup (2 oz.)
  • Muffin (small cupcake size, plain)1
  • Snack chips, fat-free or baked 15-20 (3/4 oz.)
  • Stuffing, prepared 1/3 cup
  • Taco shell (6" across) 2

Meats & Meat Substitutes

Meats & Meat Substitutes

Beef

  • Lean cuts, such as USDA Good/Choice round, sirloin, or flanked steak, tenderloin, chipped beef 1 oz.
  • All other cuts 1 oz.

Cheese

  • Cottage or ricotta 1/4 cup
  • Diet (less than 55 calories per oz.) 1 oz.
  • Parmesan, grated 2 tbsp.
  • Other cheese (except cream cheese)1 oz.

Eggs

  • Egg substitute (less than 55 calories per 1/4 cup) 1/4 cup
  • Egg white 2
  • Egg, whole1

Fish & Seafood

  • All fresh or frozen fish 1 oz.
  • Clams, crab, lobster, shrimp, scallops 1 oz.
  • Herring, smoked 1 oz. Oysters 6 medium
  • Sardines (canned) 2 medium
  • Tuna (water-packed) 1 oz. Salmon (canned)1 oz.

Miscellaneous

  • Hot dog (10 per lb.)* 1
  • Lamb (all cuts) 1 oz.
  • Liver, heart, kidney, sweetbreads 1 oz.
  • Luncheon meats–95% fat free; all others 1 oz.
  • Peanut butter* 1 tbsp.
  • Sausages, such as Polish, Italian, smoked*1 oz.
  • *Count as 1 oz. protein and 1 fat

Pork

  • Lean cuts, such as Canadian bacon; fresh ham; canned, cured, boiled ham; tenderloin 1 oz.
  • Other cuts 1 oz.

Poultry

  • Chicken, turkey, Cornish hen (skin removed)1 oz.

Veal

  • Lean chops and roasts 1 oz.
  • Cutlets 1 oz.

Vegetables

Vegetables

One portion of each vegetable in this list contains about 5 g carbohydrate, 2 g protein, and 25 calories. If no portion size is listed, the following measurements should be used:

  • Cooked vegetables or juice 1/2 cup
  • Raw vegetables 1 cup

Check Free Foods and Starches/Breads for vegetables not listed here:

  • Asparagus
  • Beans (green, wax, Italian)
  • Bean sprouts
  • Beets
  • Broccoli
  • Brussel sprouts
  • Cabbage (cooked)
  • Carrots
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant
  • Greens (collard, mustard, etc.)
  • Mushrooms (cooked)
  • Okra
  • Onion
  • Pea pods (snow peas)
  • Peppers (green)
  • Radishes
  • Sauerkraut
  • Spinach (cooked)
  • Summer squash (crookneck)
  • Tomato (1 large)
  • Tomato or vegetable juice
  • Turnip
  • Water chestnuts
  • Zucchini (cooked)

Fats

Fats

One portion of each food in this list contains about 5 g fat and 45 calories. Choose unsaturated fats instead of saturated fats as often as possible.

Monounsaturated Fats

  • Almonds, dry roasted 6
  • whole Avocado (medium) 1 oz.
  • Margarine, diet 1 tbsp.
  • Oil (olive, peanut, canola) 1 tsp.
  • Pecans or walnuts 2 whole

Polyunsaturated Fats

  • Margarine, diet 1 tbsp.
  • Mayonnaise (regular) 2 tsp.
  • Mayonnaise (reduced fat/diet)1 tbsp.
  • Oil (corn, cottonseed, soybean, safflower, sunflower) 1 tsp.
  • Salad dressing, mayonnaise-type (reduced fat) 2 tbsp.
  • Salad dressing, other varieties 1 tbsp.
  • Sunflower seeds 1 tbsp.

Saturated Fats

  • Bacon 1 slice
  • Butter 1 tsp.
  • Coconut, shredded 2 tbsp.
  • Coffee creamer, liquid 2 tbsp.
  • Coffee creamer, powdered 4 tsp.
  • Cream, half and half 2 tbsp.
  • Cream (heavy, whipping) 3/4 tbsp.
  • Cream cheese 1 tbsp.

Milk & Milk Products

Milk & Milk Products

Skim and Very Low Fat Milk

  • Skim, 1/2% or 1% milk 1 cup
  • Buttermilk, low fat 1 cup
  • Evaporated skim milk 4 fl. oz.
  • Nonfat dry milk1/3 cup dry
  • Nonfat yogurt, plain 6 oz.

Low Fat Milk

Count as 1 milk exchange and 1 fat exchange

  • 2% milk 1 cup
  • Low-fat yogurt, plain (with added nonfat milk solids) 6oz.

Whole Milk

Count as 1 milk exchange and 2 fat exchanges

  • Whole milk cup
  • Evaporated whole milk 1/2 cup
  • Whole yogurt, plain 8 oz.

Fruits

Fruits

One portion of each fruit in this list contains about 15 g carbohydrate and 60 calories. To choose a similar portion of a fruit not listed, follow these general rules:

  • Fresh, canned, or frozen fruit, no sugar added 1/2 cup
  • Dried fruit 1/4 cup

Dried Fruits

  • Apple, 4 oz. 1 small
  • Apricot 3
  • Date (medium) 2
  • Fig (small) 2
  • Prune (medium) 3
  • Raisins 2 tbsp.

Fruit Juices

  • Apple juice or cider 1/2 cup
  • Cranberry juice cocktail 1/3 cup
  • Grape juice 1/3 cup
  • Prune juice 1/3 cup
  • Other, such as orange, pineapple, etc 1/2 cup

Fruit

  • Apple, fresh (2" across), 4 oz. 1
  • Applesauce, no sugar added 1/2 cup
  • Apricot, fresh (medium) 4
  • Banana (9" long) 1/2
  • Blackberries or blueberries, raw 3/4 cup
  • Cantaloupe or honeydew melon 1 cup
  • Cherries fresh, 3 oz. 12
  • Fig fresh (2" across) 2
  • Fruit cocktail, canned 1/2 cup
  • Grapefruit (medium) 1/2
  • Grapefruit segments 3/4 cup
  • Grapes (small) 15
  • Kiwi (large) 1
  • Mandarin orange 3/4 cup
  • Nectarine (2 1/2" across) 1
  • Orange (2 1/2" across) 1
  • Papaya (1/2” across) 1 cup, cubed
  • Peach (medium), 4 oz. 1 whole (3/4 cup)
  • Pear 1/2 large/1 small
  • Persimmon (native, medium) 2
  • Pineapple, fresh 3/4 cup
  • Pineapple, canned 1/2 cup
  • Plum, fresh (2" across) 2
  • Raspberries, fresh 1 cup
  • Strawberries, fresh (whole) 1 1/4 cups
  • Tangerine (2 1/2" across) 2
  • Watermelon 1 1/4 cups

Free Foods

Coffee
Cucumber

Each free food or drink in this list contains fewer than 20 calories per serving. You may eat as much as you want of free foods that have no portion size given; you may eat two or three servings per day of free foods that have portions listed. Be sure to spread your servings throughout the day.

Drinks

  • Bouillon or broth, no fat, low sodium
  • Cocoa powder, unsweetened baking type (1 tbsp.)
  • Coffee or tea
  • Soft drinks, calorie-free, including carbonated drinks

Condiments

  • Coffee whitener, liquid (1 tbsp.)
  • Coffee whitener, powdered (2 tsp.)
  • Dill pickles, unsweetened
  • Horseradish
  • Hot sauce
  • Ketchup (1 tbsp.)
  • Mustard
  • Salad dressing, low-calorie, including mayonnaise-type (1 tbsp.)
  • Salsa (1/4 cup)
  • Taco sauce (1 tbsp.)
  • Vinegar

Sweet Substitutes

  • Gelatin, sugar-free
  • Jam or jelly, sugar-free (2 tsp.)
  • Whipped topping (2 tbsp.)

Seasonings

Can be used as desired. If you are following a low sodium diet, be sure to read the labels and choose seasonings that do not contain sodium or salt.

  • Flavoring extracts (vanilla, almond, butter, etc.)
  • Garlic or garlic powder
  • Herbs, fresh or dried
  • Lemon or lemon juice spices
  • Onion powder
  • Paprika
  • Pepper
  • Pimento
  • Soy sauce
  • Spices
  • Worcestershire sauce

Fruit

  • Cranberries or rhubarb, no sugar (1/2 cup)

Vegetables (raw, not to exceed 1 cup)

  • Cabbage
  • Celery
  • Cucumber
  • Green onion
  • Hot peppers
  • Mushrooms
  • Radishes
  • Salad greens (as desired)
  • Lettuce
  • Romaine
  • Spinach (raw)
  • Zucchini

 

}