40-40-20 Nutritional Program Each meal contains 40% protein, 40% carbohydrate, and 20% fat. For a 100-calorie meal (or snack), choose 1 ein, 1 ohydrate, and 1. For a 200-calorie meal, choose 2 ein, 2 ohydrate, and 2, etc. The value of 1 ein is 10 grams of protein. The value of 1 ohydrate is 10 grams of carbohydrate. The value of 1 is 2.2 grams of fat. Thus, in a 400- calorie meal, there would be 4 eins, 4 ohydrates and 4 s, which means you eat 40 grams of protein, 40 grams of carbohydrate and 8.8 grams of fat. Common Measurements: 3 tsp. = 1 Tbsp. 4 Tbsp. = ¼ cup 2 Tbsp. = 1 fl. oz. 8 fl. oz = 1 cup VALUE 1 PROTEIN (10 grams): PROTEIN - WHEY: 2 1/3 Tbsp whey protein PROTEIN - FISH: 1 ½ oz. bass broiled 1 ¼ oz. bluefish broiled 1 ½ oz. cod broiled 1 ½ oz. flounder broiled 1 ½ oz. grouper broiled 1 ½ oz. haddock broiled 1 ¼ oz. halibut broiled 1 ½ oz. mahi mahi broiled 1 ½ oz. ocean perch broiled 1 ½ oz. pike broiled 1 ½ oz. Pollock 1 ½ oz. pompano broiled 1 ¼ oz. red snapper broiled 1 ½ oz. rockfish broiled 1 ¼ oz. salmon broiled or poached 1 ¾ oz. salmon pink canned 1 ½ oz. scrod broiled 1 ½ oz. sea bass broiled 2 oz. shark broiled 1 ½ oz. sole broiled 1 ¾ oz. sturgeon broiled 1 ¼ oz. swordfish broiled 1 ½ oz. tilefish broiled 1 ¼ oz. trout broiled 1 ¼ oz. tuna broiled 1 ¼ oz. tuna canned in water 1 ½ oz. whiting broiled PROTEIN - POULTRY: 1 1/8 oz. chicken breast + ½ ¼ cup chicken, diced + 1 1 ¼ oz. turkey, dark, w/o skin + 1 ¼ cup turkey, diced + 1 1 1/8 oz. turkey, light, w/o skin + ½ PROTEIN - RED MEAT: 1 oz. beef, shank + ½ 1 ¼ oz. beef briscuit, lean + 2 1 oz. beef, London broil + ½ 1 oz. beef roast, bottom round, lean + 1 1 oz. beef roast, chuck, lean + 1 1 ¼ oz. beef roast, eye of round, lean + 1 1 ¼ oz. beef roast, rib, lean + 2 1 ¼ oz. beef roast, rump, lean + 1 1 ¼ oz. beef roast, sirloin tip, lean + 1 1 ¼ oz. beef short ribs, lean + 3 1 ¼ oz. beef steak, chuck + 4 1 ¼ oz. beef steak, cubed + 2 1 ¼ oz. beef steak, filet mignon + 1½ 1 ¼ oz. beef steak, flank + 2 1 ¼ oz. beef steak, porterhouse + 1½ 1 ¼ oz. beef steak, ribeye, lean + 2 1 ¼ oz. beef steak, round, lean + 1 1 ¼ oz. beef steak, round, ground + 1 1 ¼ oz. beef roast, top round + ½ 1 ¼ oz. beef steak, shell, lean + 1½ 1 ¼ oz. beef steak, sirloin, lean + 1½ 1 ¼ oz. beef steak, sirloin, 1 ¼ oz. beef steak, shoulder, 1 ¼ oz. beef sirloin, lean + 1½
ground + 1½ lean + 1½ 1 ¼ oz. beef T-bone, lean + 1½ 1 ½ oz. ground beef + 3 ¾ oz. venison PROTEIN - EGGS: 1 2/3 eggs, large + 4 2 2/3 fl. oz. egg beaters + 1 3 egg whites PROTEIN - OTHER SOURCES: 7 ¼ cups alfalfa sprouts raw + 1 3 1/8 cups mustard greens + 1 6 ¼ cups spinach raw + 1 1 7/8 cups asparagus canned + 1 1 5/8 cups spinach canned + 1 2 ¼ cups asparagus + 2 1 ¾ cups spinach + 1 5 Tbsp. tempeh + 1 + 2 ½ cup tofu regular + 2½ ½ cup tofu firm + 2½ 1 oz. soybean kernels + 1 + 5 Tbsp. soybean flour + 1 + 3 2½ ¾ corn tortilla VALUE 1 CARBOHYDRATE (10 grams): CARBOHYDRATES - VEGETABLES: 3 Tbsp. baked beans vegetarian ¼ cup black beans boiled + ½ 2 ¼ cups bamboo shoots canned + ½ 2 2/3 Tbsp. butter beans canned + ½ 1 ¼ cups asparagus 4 1/3 Tbsp. great northern beans ckd + ½ 1 2/3 cups green beans canned 1 cup green beans 4 1/3 Tbsp. kidney beans canned + ½ ¼ cup kidney beans + ½ 4 2/3 Tbsp. lima beans canned + ½ ¼ cup lima beans + ½ 1 2/3 cup mung beans sprouted raw + ½ 3 Tbsp. navy beans canned + ½ 3 1/3 Tbsp. navy beans + ½ 3 1/3 Tbsp. pink beans + ½ 3 1/3 Tbsp. pinto beans + ½ 2 2/3 Tbsp. white beans canned + ½ 3 2/3 Tbsp. white beans 1 ¼ cups beet greens + 5/8 cup beets canned + ½ ½ 7/8 cup beets ¾ cup beets raw 1 1/8 cups broccoli + ½ 2 ¼ cups broccoli raw + ½ ¾ cup Brussels sprouts + ½ 1 ¼ cup Brussels sprouts raw + ½ 3 ¼ cup Chinese cabbage 6 ½ cups Chinese cabbage raw + 1 ½ cups cabbage red + 1 ½ 2 3/8 cup cabbage red raw 1 ¼ cups cabbage Savoy 2 ¼ cups cabbage Savoy raw + ½ 1 3/8 cups cabbage 2 5/8 cups cabbage raw ¾ cup carrots canned 5/8 cup carrots 7/8 cup carrot slices raw 1 ¾ cups cauliflower 2 cups cauliflower raw ¾ cup celeriac raw 1 7/8 cups celery 6 ¾ celery spears raw 1 3/8 cup Swiss chard 7 ½ cups Swiss chard raw + ½ 2 cups collards + ½ ¼ cup corn canned ¼ cup corn ¼ cup corn creamed canned 5 ½ Tbsp. corn raw 5 1/3 Tbsp. blackeye peas
2 cups garden cress + ½ 3 5/8 cups garden cress raw + ½ 3 ¼ cups cucumber raw 1 ½ cups dandelion greens 2 cups dandelion greens raw 1 5/8 cup eggplant 6 cups endive raw 1/3 cup fava beans boiled + ½ 2 ½ oz. fava beans canned + ½ ¾ cup fava beans raw + ½ 3 ½ Tbsp. garbanzo beans (chickpeas) boiled 3 Tbsp. garbanzos canned 26 green pepper rings 3/8 cup Jerusalem artichokes raw 1 3/8 cup kale 1 ½ cups kale raw 7/8 cup kohlrabi 1 1/8 cups kohlrabi raw 1 ¼ cups leeks 5/8 cup leeks raw 5/8 cup lentils + ½ 5/8 cup lentils sprouted raw + ½ Pro 4 ½ cups lettuce shredded 7 ½ cups lettuce romaine shredded + ½ 7 slices lotus root 2 Tbsp. miso + ½ 1 cup mushrooms shitake 4 mushrooms shitake medium dried 1 1/3 cups mushrooms canned 1 ¼ cups mushrooms + ½ 3 1/8 cups mushrooms raw + ½ 3 ½ cups mustard greens + 1 3 ¾ cups mustard greens raw + ½ 7/8 cup okra 1 1/3 cups okra slices raw 1 1/8 cups onion canned 7/8 cup onion chopped 2 1/3 Tbsp. onion flakes dehydrated 1/3 cup parsnips 3/8 cup parsnips raw ¼ cup split peas + ½ ½ cup peas and carrots canned 1 cup peas and onions canned ½ cup peas canned 7/8 cup peas + ½ 1 ½ cups jalapeno peppers 6 Tbsp. potato raw diced ½ cup pumpkin canned canned 3 1/8 cups radishes raw ¾ cup rutabagas cubes 7/8 cup rutabagas raw cubes 1 cup sauerkraut canned 1 7/8 cups scallions raw chopped 1 cup snow peas 7/8 cup snow peas raw 1 3/8 cups spinach canned + 1 1 ½ cups spinach + 1 5 cups spinach raw + 1 1 ¼ cups summer squash 1 ¾ cups summer squash raw ½ cup winter squash 1 cup winter squash raw ½ cup acorn squash baked mashed 5/8 cup acorn squash raw ½ cup butternut squash baked ½ cup Hubbard squash cubes 1 cup spaghetti squash 3 ½ Tbsp. succotash 3 ½ Tbsp. taro 3 1/3 Tbsp. tomato paste canned 6 1/3 Tbsp. tomato puree 1 cup tomato canned 5/8 cup tomato stewed canned 2 med. Tomato 3 1/3 Tbsp. tomato paste 3/8 cup tomato puree 7 1/3 Tbsp. marinara sauce 6 2/3 Tbsp. tomato sauce + 2 ¼ cup tomato sauce, canned + 1 2 ¼ cups salad tossed 3 ¼ cups turnip greens raw 1 3/8 cup turnip 1 ¼ cup turnip raw 5/8 cup mixed vegetables canned 7 Tbsp. mixed vegetables frozen 5 pieces water chestnuts raw ¼ cup yam ¼ cup yam raw 1 3/8 cups zucchini 2 5/8 cups zucchini raw CARBOHYDRATES - FRUITS: ½ apple, medium 6 Tbsp. apple slices, frozen 7 Tbsp. apple, peeled, 2 ½ apple pieces, dried 6 Tbsp. applesauce, canned, 2 ½ apricots, medium unsweetened 5/8 oz. apricots, dried 1/3 banana, medium 7 Tbsp. blackberries, frozen ½ cup + 1 Tbsp. blackberries, raw ½ cup blueberries 2/3 cup boysenberries
¼ cantaloupe, medium 1 carambola (starfruit), medium 1/10 cassaba melon, medium ½ cup cherries, sour, canned in 5/8 cup cherries, sour, red, ¾ cup cherries, sour, red with pits water frozen 9 cherries, medium, sweet 1/3 cup cherries, sweet, canned ½ cup crabapple slices in water 7/8 cup cranberries, raw 1 2/3 Tbsp. currants, dried 1 ½ dates ¾ fig, medium 1 fig, raw 5/8 cup gooseberries ½ grapefruit, medium 3/8 cup grapefruit sections 24 grapes canned in water 1 ¼ guava, medium 1/12 honeydew melon, medium 7/8 kiwi, medium 2 lemons, medium ½ cup lemon juice 7 Tbsp. lime juice 1 ½ limes, medium ¼ mango, medium ¾ cup melon balls, frozen 2/3 nectarine, medium 5/8 orange, navel, medium 1/3 papaya, medium 2 ½ passion fruit, medium 1 peach, medium 3/8 cup peaches, canned in juice 1 1/3 peaches, dried 3/8 pear, medium 1/3 cup pear, canned in juice 1/3 persimmon, medium 1 slice pineapple ¼ cup pineapple, canned in juice 1/6 plantain, raw, medium 1 ¼ plums, medium 2 prunes, dried 1 1/3 Tbsp. raisins 5/8 cup raspberries 1 ¾ cups rhubarb 2 7/8 cups rhubarb, diced, frozen 1 cup strawberries ¾ cup strawberries, frozen 1 tangerine, medium 7/8 cup watermelon, diced CARBOHYDRATES - JUICES: 2 ¾ fl. oz. apple juice 3 ½ fl. oz. carrot juice 2 fl. oz. grape juice canned 2 ½ fl. oz. grape juice 3 ¼ fl. oz. grapefruit juice 3 ½ fl. oz. grapefruit juice fresh concentrate concentrated ¼ cup + 2 Tbsp. orange juice 2 ¾ fl. oz. orange pineapple juice 1 ¾ fl. oz. prune juice 3 ¼ fl. oz. tangerine juice 7 ¾ fl. oz. tomato juice 7 ½ fl. oz. V-8 juice CARBOHYDRATE - GRAINS: 1 1/3 Tbsp. amaranth, dry 3 2/3 Tbsp. barley, ½ cup buckwheat groats, roasted, ½ cup + 2 tsp. bulgur, 5 Tbsp. corn grits, ¼ cup couscous 7 Tbsp. hominy, canned 2 2/3 Tbsp. millet, 6 1/3 Tbsp. oat bran, 6 1/3 Tbsp. oats, 4 1/3 Tbsp. wild rice, 5/8 oz. wheat germ ¼ bagel, whole wheat ¾ slice whole wheat bread ¾ slice sprouted wheat bread 2 ¼ cups popcorn, air popped 1 ½ rice cakes 1 2/3 Tbsp. corn meal 2 1/3 Tbsp. flour, buckwheat 1 2/3 Tbsp. corn flour, whole grain 1 1/3 Tbsp. brown rice flour 2 1/3 Tbsp. whole grain rye flour 6 Tbsp. soybean flour + 1 + 3 2 Tbsp. whole wheat flour CARBOHYDRATES - CONDIMENTS: 2 Tbsp. + 2 tsp. chili sauce with 7 Tbsp. horseradish 2 Tbsp. + 2 tsp. catsup tomato ½ cup + 2 Tbsp. mustard, yellow 9 slices, pickles, bread & butter 4 ½ pickles, dill, large 8 ½ pickles, kosher, medium 5 pickles, sour, large ¼ pickle, sweet, large 12 slices pickles, sweet and sour 1 oz. pickles, sweet, mixed 3 ¼ fl oz. soy sauce 2 fl. oz. steak sauce 1 tsp. tartar sauce 1 ¾ fl. oz. teriyaki sauce 3 2/3 Tbsp. Worcestershire sauce
CARBOHYDRATES - OTHER SOURCES: ¾ piece 7 flour tortilla ½ piece 9 flour tortilla 2 ½ Tbsp. refried beans 1 ¼ cups salsa 7/8 oz. ginkgo nuts, raw 2/3 Tbsp. honey 1 ¾ tsp. honey 2 ¾ tsp. molasses blackstrap 2 ¼ tsp. molasses light 3/8 fl. oz. maple syrup VALUE 1 FAT (2.2 grams): FATS - OILS: ½ tsp. olive oil ½ tsp. canola oil ¾ tsp. dressing, vinegar & oil 1 tsp. mayonnaise Hain Light ½ tsp. mayonnaise cold ½ tsp. mayonnaise safflower processed Hain FATS - SEEDS AND NUTS: ¾ tsp. peanut butter ¾ tsp. sesame butter ¾ tsp. almond butter ¼ oz. almond paste 1/8 oz. Brazil nuts 1/8 oz. butternuts ¾ tsp. cashew butter 1/8 oz. cashews, dry roasted, 1/8 oz. filberts, unblanched unsalted 1/8 oz. hickory nuts 1/8 oz. macadamias, dried ¾ tsp. peanut butter 1/8 oz. peanuts 1/8 oz. pecans 1/8 oz. pine nuts 1/8 oz. pistachios 1 ¾ tsp. poppy seeds 3/8 oz. pumpkin seeds + ½ 1 ½ tsp. sesame seeds 3/8 oz. soybean kernels 1/8 oz. sunflower kernels 1/8 oz. walnuts FATS - OTHER SOURCES: 2 ¼ tsp. Dijon mustard 2 Tbsp. + 1 tsp. mustard, brown 2 Tbsp. + 1 tsp. mustard, horseradish 1 olive, black 1 olive, Greek 3 olives, green 1 fl. oz. hollandaise sauce 1/3 egg yolk, large 1/12 avocado, medium California 1/10 avocado, medium Florida 2 ¼ tsp. pesto sauce 3 1/3 Tbsp. tomato sauce 3 Tbsp. tomato sauce canned + ½ ½ oz. ground beef + ½ 1 Tbsp. guacamole