100 CALORIE PORTIONS
On Doc's Diet, you only need to be aware of how many calories you eat. The real key to losing weight is being aware of how many calories you consume each day.
Eating three small meals and snack foods twice a day allows you to shed pounds, without feeling hungry. You just have to pay attention to the labels. Otherwise, you might be unpleasantly surprised by a food's "cost" in calories. A Whopper, for example, has 650 calories. That's half your daily intake!
We've assembled this list of food facts to help you decide exactly how you want to spend your calories each day. Each of the items listed below is 100 calories.
Beverages
| Item | Quantity |
| Milk - Skim | 1 1/4 cup |
| Milk - Buttermilk | 1 cup |
| Milk - Whole | 2/3 cup |
| Soda - not diet | 1 cup |
| Tomato Juice | 2 cup |
| Wine 1 bottle of wine is 1,000 calories! | 4 oz |
| Starbucks Mocha | 2 tbsp |
| Alcohol | 1 shot |
| Beer | 3/4 can |
| Fruit Juices | 1 cup |
Dairy Products
| Item | Quantity |
| Butter | 1 tbsp |
| Cheese - block | 1 oz |
| Cottage Cheese | 1/2 cup |
| Eggs | 1 |
| Eggs - Yolks Only | 2 |
| Eggs - Whites Only | 7 |
| Yogurt - plain | 2/3 cups |
| Cream - heavy | 2 tbsp |
| Sour Cream | 3 tbsp |
Breads and Carbs
| Item | Quantity |
| Bread Oroweat Diet Lite | 2 slices |
| Bread - Whole Wheat | 3/4 slice |
| Biscuits 2" Diameter | 1 each |
| Muffins 2" Diameter | 1 each |
| Tortillas 6" Whole Wheat | 1 each |
| Beans - Red, Pinto or Black | 1/2 cup |
| Baked (Bush's canned) 140 Cals. | 1/2 cup |
| Pasta - Uncooked Spaghetti | 1/4 cup |
| Rice - Brown Cooked | 1/2 cup |
| Crackers - Saltines | 7 each |
Fruit
Doc's tip: Any fruit serving the size of an apple is about 100 calories
| Item | Quantity |
| Apple | 1 med |
| Avocado | 1/4 |
| Banana | 1 small |
| Blackberries | 1 cup |
| Blueberries | 1 cup |
| Cantaloupe | 1/2 melon |
| Cherries - fresh | 1 cup |
| Cranberry Sauce | 1/4 cup |
| Dates | 4 each |
| Fruit Salad | 1 cup |
| Grapefruit | 1/2 |
| Grapes | 1 bunch |
| Orange - fresh | 1 large |
| Peaches - fresh | 1 large |
| Pear - fresh | 1 large |
| Pineapple - fresh | 2 slices |
| Plums | 4 each |
| Prunes | 4 med |
| Raisins | 2 tbsp |
| Raspberries | 1 cup |
| Strawberries - fresh | 2 cups |
| Tangerines | 2 large |
Cereal
Doc's tip: Don't forget to measure!
| Item | Quantity |
| Oatmeal Cooked | 3/4 cup |
| Rice Krispies | 3/4 cup |
| Puffed Wheat | 2 1/2 cup |
| Corn Flakes | 1 1/4 cup |
| Granola | 1/4 cup |
Vegetables
| Item | Quantity |
| Artichoke | 1 large |
| Asparagus | 20 each |
| Beans - green | 1/3 cup |
| Broccoli | 3 stalks |
| Cabbage | 2 1/2 cup |
| Coleslaw | 3/4 cup |
| Carrots | 2 cups |
| Celery | 6 cups |
| Corn | 1 cob |
| Cucumbers | 3 large |
| Lettuce | 2 heads |
| Olives | 12 each |
| Onions | 2 large |
| Peppers | 2 large |
| Pickles | 3 each |
| Potato | 1 med |
| Potato - mashed | 1/2 cup |
| Potato - salad | 1/4 cup |
| Spinich - cooked | 2 cups |
| Sweet Potato | 1/2 |
| Tomatoes - fresh | 3 each |
Metas / Protein
| Item | Quantity |
| Bacon | 2 slices |
| Beef, Chicken, Turkey | 2 oz |
| Fish (Cod, Salmon, etc...) | 1 oz |
| Lunch Meat | 1 piece |
| Nuts - All Kinds | 1 oz |
| Salami | 2/3 slice |
| Tofu | 8 oz |
Dessert
| Item | Quantity |
| Ice Cream | 1/3 cup |
| Fruit Pie 9" | 1/2 inch |
| Cake - sponge | 1" square |
| Cookie | 1 med |
| Dark Chocolate | 1/2 bar |
Miscellaneous
| Item | Quantity |
| Pizza | 2" section |
| Doughnut | 1/2 |
| Potato Chips | 8 chips |
| Sugar | 6 tsp |
| Honey | 1 1/3 tbsp |
Condiments / Salad Dressings
Doc's tip: Any type of oil is 120 cal per tbsp.
| Item | Quantity |
| Mayonaise | 1 tbsp |
| Mustard | 10 tsp |
| Ketchup | 6 tbsp |
| Salsa | 9 tbsp |
| Relish - sweet | 5 tbsp |
| Salad Dressing | 1 tbsp |
On Doc's Diet, there are only calories. You won't have to wonder about carbs or fats or other gimmicks. Find out more >