mouths, in women’s vaginal tracts, and throughout our digestive systems. Most of these bacteria reside within your gut and play an important role in keeping you healthy. Some bacteria, however, can cause negative symptoms if they are able to overwhelm the friendly bacteria that populate the gut. It’s okay to have some harmful bacteria, but you don’t want too many! When you only have small amounts of harmful bacteria, the friendly bacteria are able to keep them in check. When you have too few friendly bacteria – or too many harmful bacteria – optimal health will be impossible to achieve. WHAT DO FRIENDLY BACTERIA DO? When Candida grows out of control, it overwhelms the population of friendly bacteria growing in your gut. This can be dangerous! Friendly bacteria are necessary to: • Retard yeast growth (especially Candida) • Reduce harmful bacteria in the body • Help with digestion of proteins, carbohydrates, and fats • Produce digestive enzymes • Eliminate toxic materials in the body • Reduce blood pressure • Reduce cholesterol in the blood • Balance pH levels in the intestines (acid/alkaline balance) • Protect against colon irritation, constipation, and diarrhea • Produce natural antibacterial agents • Increase assimilation of calcium • Help eliminate bad breath, bloating, and gas • Manufacture and assimilate B vitamins (niacin, biotin, folic acid, and B-12) Without enough friendly bacteria, you’ll find that weight gain and poor health are your body’s default setting. Your friendly bacteria can influence your mood, your mental health, and your overall outlook on life. If they’re unhappy, you’ll be unhappy. You and your bacteria share a symbiotic relationship – if you want them to help you, you have to help them. WHAT DESTROYS FRIENDLY BACTERIA IN THE GUT? Many lifestyle factors can alter the balance of good and bad bacteria in the gut. Some of the worst offenders include: • Diets high in refined carbohydrates, sugar, and processed foods • Diets low in valuable fiber • Chronic stress • Antibiotics and steroid drugs • Alcohol • Caffeine • Scalding hot beverages
Probiotics are your gut’s new best friend! Taking the supplemental probiotics as prescribed is a great way to encourage billions of friendly bacteria to take up residence in your gut. Establishing enough friendly bacteria will help you keep Candida under control for good. We provide you with Solutions4’s excellent Probiotic Blend as a part of your program. This supplement gives you a high dose of live, active, friendly bacteria to help restore your body to a healthy balance! V. FOOD LIST VEGETABLES Alfalfa sprouts Artichokes Asparagus Bamboo shoots Bean sprouts Beets Bok choy Broccoli Brussels sprouts Buckwheat sprouts Cabbage, Chinese Cabbage, red Carrots Cauliflower Celery Chard Chives Cucumber Eggplant Fennel Garlic Green beans Green onions Jicama Kohlrabi Lima beans Leek Mung bean sprouts Mushrooms (up to 1 cup per day) Okra Olives Onion Parsley Parsnips Peas Peppers, green Peppers, red Pimentos Radishes Rhubarb Rutabaga Shallots Snap beans (edible pods) Snow peas (sugar peas) String beans Sprouts Sunflower sprouts Squash (sparingly) Tomatillos Turnips Water chestnuts Wheat grass Zucchini LETTUCE & GREENS Arugula Belgian endive Butter lettuce Cress Collard greens Dandelion greens
Endive Endive, curly Endive, red Escarole Green leaf Iceberg Kale Mustard greens Oakleaf Radicchio Red leaf Romaine Spinach Swiss chard Watercress FRUITS (AFTER DAY 22) Apples Apricots Avocados* Bananas Blackberries Blueberries Boysenberries Cantaloupe Cherries Coconut (no sweetened flakes) Dates Figs Grapefruit Grapes Guava Honeydew Kiwi Lemon* Limes* Mango Melons Mulberries Nectarines Oranges Papaya Peaches Pears Persimmon Pineapple Plums Pomegranate Raspberries Strawberries Tangelos Tangerines Tomatoes* Watermelon *These fruits are permissible from day 1. LEAN MEAT Chicken Cod Duck Halibut Mahi mahi Pheasant Salmon Sea bass Shellfish Sole Tilapia Trout Tuna Turkey Quail LIMITED GRAINS & LEGUMES Lentils (green, brown, or red, up to 1 cup – cooked – per day)* Rice (brown, basmati, or wild, up to 1 cup – cooked – per day)* Quinoa (black, red, or white, up to 1 cup – cooked – per day)* *Up to one 1 cup of either lentils, rice, or quinoa per day – not one of each. LIMITED DAIRY Organic butter (sparingly) Organic eggs (up to 2 per day)
Lifestyle Guidelines: ( = Yes X = No) Did you follow nutritional guidelines? Did you take all of your supplements? Did you track your calories? Did you stay within your calorie budget? Did you drink ½ your weight in oz. of water? Did you exercise? ____ min. Did you sleep at least 8 hours? ___ hrs. Did you apply exercise gel before exercise? Did you apply anti-cellulite lotion after showering? Write down questions for next appointment: ___________________________________ ___________________________________ DAY 35 – Transition Day 2 Date: __ /__ /__ After detox: no meat, grains, or legumes. Only consume fresh fruits and vegetables (and up to ½ cup of nuts or seeds). Light cooking only. Add Nutritional Shake if desired. Breakfast Calories Mid-Morning Snack Calories Lunch Calories Mid-Afternoon Snack Calories Dinner Calories Calories Allotted for the Day Total Calories You Ate
Calories Allotted for the Day Total Calories You Ate Lifestyle Guidelines: ( = Yes X = No) Did you follow nutritional guidelines? Did you take all of your supplements? Did you track your calories? Did you stay within your calorie budget? Did you drink ½ your weight in oz. of water? Did you exercise? ____ min. Did you sleep at least 8 hours? ___ hrs. Did you apply exercise gel before exercise? Did you apply anti-cellulite lotion after showering? Write down questions for next appointment: ___________________________________ ___________________________________ DAY 60 Date: __ /__ /__ Choose food from the food list (pg. 23-27). Breakfast Calories Mid-Morning Snack Calories Lunch Calories Mid-Afternoon Snack Calories
Mid-Afternoon Snack Calories Dinner Calories Calories Allotted for the Day Total Calories You Ate Lifestyle Guidelines: ( = Yes X = No) Did you follow nutritional guidelines? Did you take all of your supplements? Did you track your calories? Did you stay within your calorie budget? Did you drink ½ your weight in oz. of water? Did you exercise? ____ min. Did you sleep at least 8 hours? ___ hrs. Did you apply exercise gel before exercise? Did you apply anti-cellulite lotion after showering? Write down questions for next appointment: ___________________________________ ___________________________________ DAY 62 Date: __ /__ /__ Choose food from the food list (pg. 23-27). Breakfast Calories Mid-Morning Snack Calories Lunch Calories
Mid-Morning Snack Calories Lunch Calories Mid-Afternoon Snack Calories Dinner Calories Calories Allotted for the Day Total Calories You Ate Lifestyle Guidelines: ( = Yes X = No) Did you follow nutritional guidelines? Did you take all of your supplements? Did you track your calories? Did you stay within your calorie budget? Did you drink ½ your weight in oz. of water? Did you exercise? ____ min. Did you sleep at least 8 hours? ___ hrs. Did you apply exercise gel before exercise? Did you apply anti-cellulite lotion after showering? Write down questions for next appointment: ___________________________________ ___________________________________ DAY 72 Date: __ /__ /__ Choose food from the food list (pg. 23-27). Breakfast Calories
6 oz. orange juice 1 cup pineapple ½ cup fresh baby Thai coconut milk 2 scoops Solutions4 Orange Nutritional Shake Combine all ingredients in a blender and blend well. Prep time: 5 minutes Serves 1 Citrus Berry Splash ½ cup blackberries ½ cup strawberries ¼ cup blueberries ½ banana (optional) Juice from 2 freshly squeezed oranges 2 scoops Solutions 4 Orange Nutritional Shake 1-2 cups ice cubes Combine all ingredients in a blender and blend well. Prep time: 5 minutes Serves 1 Coconut Chocolate Delight 1 frozen banana 1 baby Thai coconut (meat and milk) 2 scoops Solutions4 Chocolate Nutritional Shake Combine all ingredients in a blender and blend well. Prep time: 5 minutes Serves 1 Chocolate Dream 2 scoops Solutions4 Chocolate Nutritional Shake 1 cup water 1 cup ice cubes Combine all ingredients in a blender and blend well. Prep time: 5 minutes Serves 1 Snack Shake 1 scoop of Solutions4 Chocolate, Vanilla, Strawberry, or Orange Cream Nutritional Shake Ice and water to equal 8 oz. Combine all ingredients in a blender and blend well. Prep time: 5 minutes Serves 1 Meal Shake 2 scoops of Solutions4 Chocolate, Vanilla, Strawberry, or Orange Cream Nutritional Shake Ice and water to equal 10 oz. Combine all ingredients in a blender and blend well. Prep time: 5 minutes Serves 1 BREAKFAST DISHES
Bunches of Broccoli 1 bunch of broccoli 2 tbsp. organic butter Sea salt and cayenne pepper, to taste 1 tbsp. fresh lemon juice 1. Steam broccoli tops until tender. 2. Melt butter in skillet over low heat. When butter begins to brown, add lemon juice, salt, and pepper. 3. Pour over hot broccoli. Prep time: 15 minutes Serves 1 Sautéed Brussels Sprouts 5-6 Brussels sprouts 1 cucumber, diced 1 orange bell pepper, diced ⅛ cup extra virgin olive oil 1. Lightly steam Brussels sprouts. 2. In a pan, combine Brussels sprouts with cucumber, pepper, and olive oil. 3. Sauté briefly on medium heat until peppers are tender. 4. Add salt or spices to taste. Prep time: 20 minutes Serves 2 Marinated Tomatoes 1 tomato, thinly sliced 3-4 red onion slices ½ tsp. fresh basil ¼ tsp. fresh tarragon ¼ tsp. fresh oregano 2 tbsp. lemon juice Salt and pepper to taste 1. Place tomato and onion slices in a shallow dish, slightly overlapping each other. 2. Combine all remaining ingredients in a separate bowl and pour over veggies. 3. For best flavor, refrigerate for at least an hour. Prep time: 20 minutes Serves 2 Parsley and Parsnips 8 medium parsnips, peeled and quartered lengthwise. 2 tbsp. extra virgin olive oil ¼ cup fresh minced parsley 1. Steam parsnips over medium heat. 2. Add oil and parsley to parsnips. Prep time: 15 minutes Serves 4-6 Spicy Steamed Cabbage ½ head of cabbage, chopped Juice of ½ lemon ½ tsp. dry mustard Salt and pepper to taste 1. Steam cabbage for 5-10 minutes until slightly tender. 2. Toss with mustard and lemon juice. Prep time: 15 minutes Serves 2 Sautéed Asparagus ½ lb. asparagus, cut diagonally 1 tbsp. coconut oil Grated fresh ginger, to taste 1 clove garlic, minced ½ tsp. sea salt, optional 1. Steam asparagus until bright green and tender. 2. Heat oil in a large skillet. Add seasonings and asparagus. 3. Sauté for 2-5 minutes on medium heat.
2. Finely chop all other ingredients and mix well. 3. Scoop into tomato halves and serve. Prep time: 15 minutes Serves 6 Spiced & Steamed Artichokes 4 artichokes 1 bay leaf Several slices of lemon 6 peppercorns 1 garlic clove, minced 1. Add peppercorns and bay leafs to a pot of water. 2. Steam artichoke above herb-infused water for 30 to 45 minutes or until tender. 3. In a small bowl, combine lemon juice, garlic, and oil. 4. Serve the artichoke with your lemon garlic dip on the side. Prep time: 50 minutes Serves 4 Vegetable Stuffed Green Peppers 1 green pepper 1-2 cups diced vegetables of your choice 1. Cut peppers in half, removing stem and seeds. 2. Steam pepper halves with other vegetables of your choice. 3. Fill pepper halves with diced veggies. Prep time: 15 minutes Serves 2 Veggie Kabobs Marinade 2 tbsp. coconut oil 3 tbsp chopped fresh rosemary 2 garlic cloves, peeled and crushed Juice of 2 lemons Kabob 1 red bell pepper, cut into 2” cubes 1 yellow pepper, cut into 2” cubes 1 green pepper, cut into 2” cubes 1 onion cut into 2” cubes 24 cherry or grape tomatoes 12 wooden skewers 1. In a bowl, mix together all ingredients for marinade. 2. Add vegetables to marinade, turning to coat all sides. 3. Refrigerate for 1 hour. 4. Skewer vegetables and grill for 3-5 minutes, brushing on additional marinade and flipping halfway through. Prep time: 30 minutes Serves 6 MEATS, GRAINS, AND LEGUMES Broccoli and Chicken Divine 1-3 lbs. chicken, diced ¼ lb. broccoli, sliced ½ cup Candida-Friendly Mayonnaise 1 medium sweet yellow onion, chopped 1 tsp. garlic powder Sea salt to taste 1. Steam broccoli until tender-crisp.
3. Bring to a boil. Reduce heat and cook (partially covered) for 20 minutes, stirring occasionally. 4. Pour mixture into blender or food processer and puree until smooth. Prep time: 25 minutes Serves 2-3 Candida-Friendly Mayonnaise 6 large egg yolks 2 cups extra virgin olive oil ¼ cup lemon juice ¼ cup water 1 tsp. salt (optional) 1 tsp. dry mustard 1. Add yolks to a blender. Drizzle oil into yolks while blending. 2. Add lemon juice, water, salt, and mustard. Mix. 3. Refrigerate until ready to use. Prep time: 15 minutes Serves 6-8 Classic Salsa 2 tomatoes, chopped ½ red onion, chopped 1 jalapeno pepper, seeds removed and chopped Chopped cilantro and parsley, to taste Juice of ½ a lime Salt and pepper to taste Combine all ingredients in a bowl and mix well. For best flavor, refrigerate for at least an hour before serving. Prep time: 10 minutes Serves 2 Fresh Tomato Salsa 3 large roma tomatoes, peeled and chopped 1 tbsp. crushed jalapeno peppers 4 green onions, chopped 2 tbsp. fresh lime juice Pinch of finely chopped red chili peppers 1. Combine all ingredients in a bowl and stir. 2. Refrigerate for one day before serving to allow flavors to blend (optional). Prep time: 15 minutes Serves 2-3 Dr. Julie-Ann Holland’s Candida-Friendly Mayonnaise 1 egg ½ tsp salt 1 tbsp. lemon juice 1 tsp. dry mustard 1 cup extra virgin olive oil 1. Blend egg, salt, lemon juice, mustard, and ¼ cup oil in a blender and then slowly add in remaining oil. 2. Consider adding dill or other spices to taste. Prep time: 10 minutes Serves 2
Other: Can replace 1-2 meals with a Nutritional Shake DAY 21 Breakfast: Meal Shake Snack: Fresh veggies dipped in salsa Lunch: Confetti Salad with Italian Marinade (add protein if wanted) Snack: Snack Shake Dinner: Heavenly Marinated Vegetables & side salad (add protein if wanted) Other: Can replace 1-2 meals with a Nutritional Shake DAY 22 Breakfast: Meal Shake Snack: Snack Shake Lunch: Guacamole & Salsa Lettuce Wraps (add protein if wanted) Snack: Fresh veggies dipped in mashed avocados Dinner: Tomato Cups & side salad (add protein if wanted) Other: Can replace 1-2 meals with a Nutritional Shake DAY 23 Breakfast: Meal Shake Snack: Apple Lunch: Confetti Salad (add protein if wanted) Snack: Snack Shake Dinner: Melted Tomato & Zucchini with a side salad (add protein if wanted) Other: Can replace 1-2 meals with a Nutritional Shake DAY 24 Breakfast: Meal Shake Snack: Orange Lunch: Broccoli Pilaf (add protein if wanted) Snack: Fresh veggies dipped in salsa Dinner: Layered Zucchini & side salad (add protein if wanted) Other: Can replace 1-2 meals with a Nutritional Shake DAY 25 Breakfast: Meal Shake Snack: Fresh veggies dipped in salsa Lunch: Confetti salad (add protein if wanted) Snack: Grapes Dinner: Stir-Fried Cucumbers & side salad (add protein if wanted) Other: Can replace 1-2 meals with a Nutritional Shake DAY 26 Breakfast: Veggie Scramble Snack: Banana Lunch: Picnic Lettuce Wraps (add protein if wanted) Snack: Fresh veggies dipped in mashed avocados Dinner: Stir-Fried Cabbage & side salad (add protein if wanted) Other: Can replace 1-2 meals with a Nutritional Shake
Dinner: Tomato Cups & side salad Other: Can replace 1-2 meals with a Nutritional Shake DAY 52 Breakfast: Chocolate Dream Snack: Fresh strawberries Lunch: Classic Green Salad with fresh fruit toppers Snack: Cucumbers Dinner: Carrot Stuffing & side salad (add protein if wanted) Other: Can replace 1-2 meals with a Nutritional Shake DAY 53 Breakfast: Citrus Berry Splash Snack: Red pepper Lunch: Confetti Salad (add protein if wanted) Snack: Fresh pear Dinner: Classic Stir-Fry & side salad Other: Can replace 1-2 meals with a Nutritional Shake DAY 54 Breakfast: Meal Shake Snack: Orchard fruit Lunch: Melted Tomato & Zucchini Wraps (add protein if wanted) Snack: Cucumber Dinner: Spicy Taco Crunch Wraps & side salad Other: Can replace 1-2 meals with a Nutritional Shake DAY 55 Breakfast: Veggie Scramble Snack: Radishes Lunch: Picnic Lettuce Wraps (add protein if wanted) Snack: Melon Dinner: Sautéed Asparagus & side salad Other: Can replace 1-2 meals with a Nutritional Shake DAY 56 Breakfast: Meal Shake Snack: Berries Lunch: Chicken Salad Wraps (add protein if wanted) Snack: Broccoli Dinner: Layered Zucchini & side salad Other: Can replace 1-2 meals with a Nutritional Shake DAY 57 Breakfast: Chocolate Dream Snack: Orchard fruit Lunch: Veggie Kabobs (add protein if wanted) Snack: Cauliflower Dinner: Heavenly Marinated Vegetables & side salad Other: Can replace 1-2 meals with a Nutritional Shake DAY 58 Breakfast: Chocolate Dream Snack: Celery Lunch: Picnic Lettuce Wraps (add protein if wanted) Snack: Avocado Dinner: Melted Tomato and Zucchini Wraps & side salad Other: Can replace 1-2 meals with a Nutritional Shake DAY 59 Breakfast: Meal Shake Snack: Melons Lunch: Veggie Kabobs (add protein if wanted)
Dinner: Sautéed Spinach & side salad (add protein if wanted) Other: Can replace 1-2 meals with a Nutritional Shake DAY 68 Breakfast: Meal Shake Snack: Yellow pepper Lunch: Classic Green Salad with fruit toppers (add protein if wanted) Snack: Berries Dinner: Vegetable Stuffed Green Peppers & side salad Other: Can replace 1-2 meals with a Nutritional Shake DAY 69 Breakfast: Stir-Fried Vegetable Scramble Snack: Tropical fruit Lunch: Picnic Lettuce Wraps (add protein if wanted) Snack: Cucumber Dinner: Classic Marinated Vegetables & side salad Other: Can replace 1-2 meals with a Nutritional Shake DAY 70 Breakfast: Meal Shake Snack: Radishes Lunch: Confetti Salad (add protein if wanted) Snack: Avocado Dinner: Melted Tomato and Zucchini Wraps & side salad Other: Can replace 1-2 meals with a Nutritional Shake DAY 71 Breakfast: Chocolate Dream Snack: Tomatoes Lunch: Carrot Stuffing (add protein if wanted) Snack: Broccoli Dinner: Stir-Fried Cucumbers & side salad Other: Can replace 1-2 meals with a Nutritional Shake DAY 72 Breakfast: Veggie Scramble Snack: Carrots Lunch: Classic Green Salad (add protein if wanted) Snack: Figs Dinner: Layered Zucchini & side salad Other: Can replace 1-2 meals with a Nutritional Shake DAY 73 Breakfast: Chocolate Dream Snack: Orchard fruit Lunch: Chicken Salad Wraps (add protein if wanted) Snack: Cauliflower Dinner: Stir-Fried Cabbage & side salad Other: Can replace 1-2 meals with a Nutritional Shake DAY 74 Breakfast: Citrus Berry Splash Snack: Celery Lunch: Confetti Salad (add protein if wanted) Snack: Orange Dinner: Eggplant & Pepper Skillet & side salad Other: Can replace 1-2 meals with a Nutritional Shake DAY 75 Breakfast: Meal Shake Snack: Melons Lunch: Veggie Kabobs (add protein if wanted) Snack: Cucumber Dinner: Veggie Chowder & side salad Other: Can replace 1-2 meals with a Nutritional Shake
Dinner: Tomato Cups & side salad Other: Can replace 1-2 meals with a Nutritional Shake CALORIE INDEX Vegetables Calories Serving Size Measurement Unit Artichokes 42 ½ Cup Alfalfa sprouts 8 1 Cup Asparagus 27 1 Cup Bamboo shoots 42 1 Cup Beets 59 1 Cup Bok choy 9 1 Cup Broccoli 31 1 Cup Brussels sprouts 38 1 Cup Butter lettuce 7 1 Cup Chinese cabbage 12 1 Cup Red cabbage 28 1 Cup Carrots 53 1 Cup Cauliflower 27 1 Cup Celery 16 1 Cup Chard 7 1 Cup Chives 1 1 Tablespoon Collard greens 11 1 Cup Cress 16 1 Cup Cucumber 8 ½ Cup Dandelion greens 25 1 Cup Eggplant 20 1 Cup Endive 4 ½ Cup Escarole 4 ½ Cup Fennel 27 1 Cup Garlic 4 1 Teaspoon Green beans 31 1 Cup Green leaf lettuce 5 1 Cup Green onions 32 1 Cup Green peppers 18 1 Cup Iceberg lettuce 10 1 Cup Jicama 49 1 Cup
Kale 33 1 Cup Kohlrabi 37 1 Cup Leek 54 1 Cup Mung bean sprouts 45 1 Tablespoon Mushrooms 16 1 Cup Mustard greens 15 1 Cup Oakleaf lettuce 9 1 Cup Okra 33 1 Cup Olives 10 1 Tablespoon Onion 46 1 Cup Parsley 1 1 Tablespoon Parsnips 100 1 Cup Peas 118 1 Cup Red leaf lettuce 5 1 Cup Red peppers 3 1 Tablespoon Pimentos 44 1 Cup Radicchio 9 1 Cup Radishes 18 1 Cup Rhubarb 26 1 Cup Romaine 8 1 Cup Rutabaga 53 1 Cup Shallots 7 1 Tablespoon Snap beans 31 1 Cup Spinach 7 1 Cup Sugar (snow) peas 35 1 Cup String beans 31 1 Cup Swiss chard 7 1 Cup Tomatillos 21 ½ Cup Turnips 36 1 Cup Water chestnuts 60 ½ Cup Watercress 4 1 Cup Wheatgrass 7 1 Ounce Zucchini 19 1 Cup Vegetables Calories Serving Size Measurement Unit Fruits Calories Serving Size Measurement Unit Apples 57 1 Cup Apricots 79 1 Cup Avocados 234 1 Cup Bananas 133 1 Cup Blackberries 62 1 Cup Blueberries 85 1 Cup Boysenberries 225 1 Cup Cantaloupe 53 1 Cup Cherries 77 1 Cup
Coconut 283 1 Cup Coconut water 46 1 Cup Dates 414 1 Cup Figs 37 1 Piece Grapefruit 97 1 Cup Grapes 62 1 Cup Guava 112 1 Cup Honeydew 61 1 Cup Kiwi 110 1 Cup Lemon 61 1 Cup Fruits Calories Serving Size Measurement Unit Lime 60 1 Cup Mulberries 60 1 Cup Nectarines 61 1 Cup Oranges 85 1 Cup Papaya 98 1 Cup Peaches 61 1 Cup Pears 80 1 Cup Pineapple 82 1 Cup Plums 76 1 Cup Pomegranate 72 ½ Cup Raspberries 65 1 Cup Strawberries 47 1 Cup Tangelo 115 1 Cup Tangerines 104 1 Cup Tomatoes 32 1 Cup Watermelon 46 1 Cup Lean Meat Calories Serving Size Measurement Unit Chicken 153 ½ Cup Cod 70 3 Ounce Crab (King) 82 3 Ounce Duck 236 ½ Cup Halibut 94 3 Ounce Lobster 65 ½ Cup Mahi mahi 93 3 Ounce Pheasant 173 ½ Cup Salmon (Atlantic) 177 3 Ounce Scallops 95 3 Ounce Sea bass 105 3 Ounce Shrimp 84 3 Ounce Sole 77 3 Ounce Tilapia 82 3 Ounce
Trout 126 3 Ounce Tuna (Bluefin) 157 3 Ounce Turkey 101 3 Ounce Quail 195 3 Ounce Grains and Legumes Calories Serving Size Measurement Unit Brown basmati rice 213 1 Cup (cooked) Brown rice 216 1 Cup (cooked) Lentils (brown, red) 230 1 Cup (cooked) Quinoa (black, white, red) 223 1 Cup (cooked) Wild Rice 166 1 Cup (cooked) Miscellaneous Calories Serving Size Measurement Unit Annie’s Lemon Chive Dressing 55 1 Tablespoon Bragg’s Liquid Aminos 0 1 Tablespoon Butter 102 1 Tablespoon Chicken broth (Pacific) 10 1 Cup Coconut Aminos 15 1 Tablespoon Coconut oil 117 1 Tablespoon Eggs 78 1 Egg (large) Extra virgin olive oil 119 1 Tablespoon Flaxseed oil 130 1 Tablespoon Nutritional Shake 90 1 Scoop Pure maple syrup 52 1 Tablespoon Raw honey 64 1 Tablespoon Solutions4 Fiber Sweetener 30 1 Tablespoon Stevia 0 1 Tablespoon Vegetable broth (Pacific) 15 1 Cup IX. EXTERNAL RESOURCES