Welcome to The Fast Diet › The official Fast forums › Food › Meal plans and meals › Counting every single calorie
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19 Jun 18
Hello, I start today. I’m planning a salad+salmon lunch. It’s difficult counting every single bit of salad. I tried on one cal.counter and got 41, on another 29 for same ingredients (lettuce, tomato, slice yellow pepper, grated carrot, beetroot). Can I use an average, say 50cals for salad (no dressing obviously), with SW veg and salad are free so not used to this calorie counting stuff. Also, I am in need of a basic calorie list, not branded food. I am using NHS Choices but it’s full of branded. Any suggestions, British please.
I use CalorieKing as my reference for nutrition facts. It has branded foods, but also raw ingredients in ounces and grams. I do count every single calorie when planning a menu, and write it out on index cards for future use.
Here’s what I’ve calculated for a salad:
SIDE SALAD: Serves 1, easily doubles or triples
36 calories 2.4 g fat 1.2 g fiber 0.8 g protein 3.4 g carbs [2.1 g Complex] 20.5 mg Calcium
1 cup lettuce, slice into <1/2” strips if leaves are large ½ oz grated carrots 1 oz tomato ½ tsp olive oil, plain or flavor-infused ½ tsp flavorful vineger optional: 1 oz boiled, cubed beets [adds 12 calories]
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