7) My calorie count and list of allowed items for phase 2

Observation:

If you ate red meat for only one meal, and had any other allowed meat for the other, so for lunch and dinner had 3.5 oz of meat, 3.5 oz of vegetables (you can double the quantity of radishes or cucumbers), either an apple, or and orange, or a grapefruit, or 10 large strawberries, and a grissini or melba toast, then you would always be close to 500 calories for the day (480 cal average, leaving room for the time you accidentally ended up picking two meat items and a vegetable item that are above the averages - or cream a tomato or cucumber for a salad dressing of sorts). You can even combine allowed vegetables to make a mixed salad, and just weigh out a 3.5 oz portion. This would make life A LOT easier.

I used http://www.thecaloriecounter.com/ for my calculations, unless I could get it off a package.

Fish (avg 98 cal)

• Cod (3.5 oz) - 83 cal
• Crab Meat (3.5 oz) - 100 cal
• Flounder (3.5 oz) - 90 cal
• Haddock (3.5 oz) - 88 cal
• Halibut (3.5 oz) - 110 cal
• Lobster (3.5 oz) - 98 cal
• Red Snapper (3.5 oz) - 110 cal
• Shrimp (3.5 oz) - 110 cal
• Tilapia (3.5 oz) - 94 cal
• (other white fish are listed at the bottom of the page)

Very Lean Beef (avg 152 cal)

• 93/7 Lean Ground Beef (3.5 oz) - 150 cal
• Cube steak (3.5 oz) - 160 cal
• Sirloin Tip Side Steaks (3.5 oz) - 130 cal
• Top Round Steak (3.5 oz) - 166 cal
• Tri-tip Steak (3.5 oz) - 154 cal

Chicken

• Chicken Breast (3.5 oz) - 87 cal

Veal (avg 114 cal)

• Veal, sirloin (3.5 oz) - 110 cal
• Veal, loin chop (3.5 oz) - 117 cal

Vegetables (various quantities) (avg 18.8 cal)

• Asparagus (3.5 oz) - 20 cal
• Asparagus (2" tip) - 1 cal
• Asparagus (small spear) - 2 cal
• Asparagus (medium  spear) - 3 cal
• Asparagus (large  spear) - 4 cal
• 
  
• Broccoli (3.5 oz) - 34 cal
• Broccoli (1 cup - 88g) - 30 cal
• Broccoli (5" spear - 31 g) - 11 cal
• 
  
• Celery (3.5 oz) - 15 cal
• Celery (medium stalk) - 6 cal
• 
  
• Cabbage (3.5 oz) - 24 cal
• Cabbage (1 cup shredded) - 17 cal
• 
  
• Cauliflower (3.5 oz) - 22 cal
• Cauliflower (1 cup) - 28 cal
• Cauliflower (3 flowerets) - 12 cal)
• 
  
• Cucumber (3.5 oz) - 12 cal
• Cucumber (small) - 19 cal
• Cucumber (medium) - 24 cal
• Cucumber (large) - 34 cal each
• Cucumber (English long) - 60 cal
• 
  
• Lettuce, all varieties (3.5 oz) - 20 cal
• Lettuce, all varieties (1 cup) - 8 cal
• Lettuce, all varieties (small head) - 32 cal
• 
  
• Red radishes (3.5 oz) - 12 cal
• Red radishes (one medium) - 1 cal
• 
  
• Salad (3.5 oz) - 15 cal
• 
  
• Spinach, raw (3.5 oz) - 20 cal
• Spinach, raw (1 cup) - 7 cal
• Spinach, frozen (3.5 oz) - 23 cal
• Spinach, frozen (1 cup) - 41 cal
• Spinach, cooked (3.5 oz) - 31 cal
• Spinach, cooked (1 cup) - 48 cal
• 
  
• Tomato (3.5 oz) - 20 cal
• Tomato (cherry) - 3 cal
• Tomato (plumb) - 11 cal
• Tomato (small) - 16 cal
• Tomato (medium) - 22 cal
• Tomato (large) - 33 cal

Fruit

• Apple (small) - 55 cal
• Apple (medium) - 72 cal
• Apple (large) - 110 cal
• Orange (navel) - 69 cal
• Orange (Florida) - 65 cal
• Orange (California) - 59 cal
• 12 large strawberries - 72 cal
• 20 medium strawberries - 80 cal
• Pink Grapefruit (California) - 92 cal
• Pink Grapefruit (Florida) - 74 cal

Bread

• Grissini Breadstick (3 g) - 12 cal (my kind, you'll need to look on the package for yours)
• Melba Toast (3 gram) - 12 cal
• Melba Toast (5 gram) - 20 cal

White Fish List

• White fish
• Ayr
• Cat fish
• Cod
• Coley
• Dover sole
• Flounder
• Flying fish
• Haddock
• Hake
• Halibut
• Hoki
• John dory
• Kalabasu
• Lemon sole
• Ling
• Monk fish
• Parrot fish
• Plaice
• Pollack
• Pomfret
• Red & grey mullet
• Red fish
• Red Snapper
• Rock Salmon/Dogfish
• Rohu
• Sea bass
• Sea bream
• Shark
• Skate
• Tilapia Turbot
• Whiting