PB2 vs. Peanut Butter

PB2 Powdered Peanut Butter

Serving Size: 2tbsp

Calories: 45

Fat: 1.5g

Sodium: 94mg

Carbs: 5g

Fiber: 2g

Sugars: 1g

Protein: 5g

Organic Peanut Butter

Serving Size: 2tbsp

Calories: 200

Fat: 15g

Sodium: 40mg

Carbs: 7g

Fiber: 3g

Sugar: 2g

Protein: 8g

Safe Foods & Calories

It's very helpful to have a kitchen scale on hand. Learn your portions and always measure your food!

FRUITS

Peach (5.3oz) = 60 calories 

Naval Orange (3 inch diameter, 6.5oz)  = 86 calories   

Plum = 35 calories 

Honeydew Melon (1 cup, cubed) = 56 calories 

Cantaloupe (1 cup, cubed) = 53 calories 

Strawberries (1 cup) = 53 calories 

Watermelon (1 cup, cubed) = 45 calories
Tomato = 26 calories
Apricot = 20 calories
Blackberry = 1 calorie
Clementine = 24 calories
Kiwi = 34 calories
Raspberry = 1 calorie
Cherry Tomato = 2 calories
Tangerine = 26 calories
Banana (6 inch) = 89 calories
Banana (7 inch) = 105 calories
Banana (8 inch) = 121 calories
Bananas (1 cup/150g, sliced) = 133 calories
Cranberries (1 cup, whole) = 46 calories
Lychee = 6 calories
Papaya = 67 calories
Passion Fruit = 17 calories
Pineapple (1 cup, chunks) = 82 calories
Small Apple (5.4oz) = 80 calories
Medium Apple (6.3oz) = 93 calories
Large Apple (8.1oz) = 120 calories
Grape = 3 calories
Pear = (1 cup, sliced) = 86 calories

VEGETABLES

Broccoli (4oz/113g) = 38 calories

Spaghetti Squash (1 cup) = 31 calories

Baby Carrot = 4 calories

Romaine Lettuce (1 cup) = 8 calories

Cucumber (1 cup) = 8 calories 

Carrots (1 cup) = 52 calories

Artichoke = 67 calories

Celery (three 5-inch stalks) = 9 calories 

Corn on the Cob (5in ear) = 70 calories

Cooked Corn (1 cup) = 140 calories 

Green Beans, boiled (1 cup) = 31 calories
Green Bean, raw (4 inches long) = 2 calories

Kale (1 cup) = 40 calories

Mushrooms (1 cup, chopped) = 20 calories 

Green Olives (10 large) = 45 calories

Raw Onion (1 cup) = 65 calories 

Cooked Peas (1 cup) = 115 calories

Spinach, raw (1 cup) = 7 calories
Spinach, boiled (1 cup) = 41 calories

Zucchini (1 cup) = 22
Acorn Squash, baked = (1 cup, cubed) = 115 calories
Asparagus, boiled (1 cup) = 40 calories
Boiled Carrots (1 cup, sliced) = 55 calories
Cauliflower (1 cup, 0.5 inch pieces) = 27 calories
Celery (5 inch stalk) = 2 calories
Collard Greens, boiled (1 cup, chopped) = 49 calories
Edamame (0.5 cup) = 127 calories
Green Peppers (1 cup, chopped) = 30 calories
Red Peppers (1 cup, chopped) = 39 calories
White Sweet Corn, boiled on cob (6 inch ear) = 83 calories
Yellow Sweet Corn, boiled on cob (6 inch ear) = 74 calories
Turnips, boiled (1 cup, cubed) = 34 calories
Turnip Greens, boiled (1 cup, chopped) = 29 calories
Pumpkin, boiled (1 cup, mashed) = 49 calories
Okra, boiled (1 cup, sliced) = 35 calories

DAIRY
Egg = 75 calories

Cheddar Cheese (1 slice) = 113 calories
Provolone Cheese (1 slice) = 98 calories
American Cheese (1 slice) = 104 calories
Swiss Cheese (1 slice) =106 calories

1% milk (8oz) = 104

2% Milk (8oz) = 122 calories
Chobani Greek Yogurt, plain (5.3oz) = 90 calories

PROTEIN
Tofu (1/2 cup) = 95 calories

PB2 (2 tbsp) = 45 calories  

Spaghetti Squash

Since I've cut grains out of my diet, I'm always looking for ways to substitute it. Behold, spaghetti squash. When cooked, it resembles noodles! You can make pasta and hashbrowns with them. It weighs in at only 31 calories a cup. I even like it plain but you can cook or bake them in many different ways and add seasonings.

Recipe: 2-Ingredient Pancakes

Yields: 2 pancakes

Serving Size: 1 pancake 

Calories per serving: 95

Ingredients:

(1) egg 

(1) ripe banana 

Optional Flavorings:

Vanilla extract

Maple extract 

Cinnamon

1. Mash banana into paste with fork 

2. Whisk in egg 

3. Add flavorings if desired 

4. Pour half of mixture into pan and cook on medium-low heat. Flip when browned. Note that these take longer to cook than normal pancakes. Don't flip too soon or they'll fall apart. Repeat with second half of mixture. Yields two pancakes.

These are my most delicious recent discovery. They're sweet and taste like banana bread! They were also very filling. I don't eat grains so I try to find ways to substitute them with healthy options. I topped these with PB2 (45 additional calories). I recommend eating one pancake and saving the other for later, to stretch out your calorie intake