| Food | Amount | Servings |
| Almonds, shelled, Whole | 2.25 | oz |
| Apple, raw, unpeeled (about 3 per lb) | 9 | whl |
| Asparagus, From frozen | 1 | cup |
| Avocados, raw, Florida | 2 | oz |
| banana, 1/2 | 0.5 | cup |
| Banana, raw, Whole, medium, long | 1.5 | whl |
| Beef, sirloin (Extra Lean) | 4 | oz |
| Broccoli, cooked, From frozen, chopped | 1 | cup |
| Broccoli, raw, Chopped or diced | 1.5 | cup |
| Brown Rice, cooked | 0.5 | cup |
| Carrots, raw, Whole | 11.25 | unit |
| chicken, breast, cooked (skinless) | 8 | oz |
| Chicken, Breast, uncooked (skinless) | 5 | oz |
| Cod, Baked or broiled | 4 | oz |
| Cottage Cheese, Fat Free | 5.5 | cup |
| Egg White | 20 | lrg |
| Grapes, seedless, raw | 36 | whl |
| HONEY NUT CLUSTERS | 1 | cup |
| Honeydew, Diced | 1 | cup |
| Lettuce, Iceberg Leaf | 1 | leaf |
| Lettuce, Romain or cos, Pieces, shredded | 3 | cup |
| Mayonnaise, Fat free | 1 | tbsp |
| Milk, Nonfat (skim) | 1 | cup |
| Milk, Reduced fat (2%) | 0.5 | cup |
| Mixed Berries, Frozen, unsweeetened | 4.5 | cup |
| Mozzarella Cheese, made w/ Part skim milk | 11.5 | oz |
| Mushrooms, Raw, pieces or slices | 2 | cup |
| Nature's Path Flax Plus Cereal | 0.5 | cups |
| Oatmeal, Quaker Old Fashioned | 2.25 | cup |
| Olive Oil | 2.75 | tbsp |
| Onions, Chopped, raw | 0.25 | cup |
| Pasta-Whole Wheat | 1.5 | oz |
| Peanut Butter, Natural, Low Sodium | 2.75 | tbsp |
| Salad Dressing, Vinegar and oil, homemade | 2 | tbsp |
| Salmon, Baked or broiled (red) | 6 | oz |
| spinach, leaf, raw | 5 | cup |
| Spinach, raw, Chopped | 1 | cup |
| Tuna, Albacore canned in Water (low sodium) | 8 | oz |
| Turkey Breast | 11 | oz |
| Turkey, Breast, lean, uncooked (skinless) | 10 | oz |
| Whole Wheat Bread, Untoasted | 12 | slc |
| Wild Rice, cooked | 1 | cup |
| Yam, boiled w/o skin | 6.5 | oz |
| Yogurt, Fruit flavored, nonfat milk | 8 | oz |
| Yogurt, nonfat milk w/ vanilla or lemon flavor | 40 | oz |
Atlanta's Nutritionist
The items are nutritionally excellent but it does not look like a grocery list nor does it look like a days menu. How do you buy 2.75 tablespoons of peanut butter? How do you eat 9 whole apples?
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