KJ COUNTER

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5:2 eating plan - 600cal/2500Kj | 800cal/3300Kj
Item Amount kJ
Aioli 20g 630
Apple juice 200ml 390
Apples 100g 218
Asparagus 100g 94
Bacon, 1 rasher 30g 200
Baileys 100g 1361
Banana 150g 100g 380
Barramundi, grilled 100g 360
Beans, baked 100g 345
Beans, general 100g 350
Beans, green 100g 90
Beans, Kidney 100g 600
Beef steak, no fat 100g 702
Beer, can normal 1 can 585
Beer, light 1 can 260
Beer, stout 100 228
Beetroot 100g 180
Biscuit, Cruskit  2 230
Biscuit, jam 1 227
Biscuits, Clix 5 2150
Black coffee 250ml 15
Black tea 250ml 10
Blueberries 100g 240
Bread Flat 70g 900
Bread flat rye, 45g 1 540
Bread Multi-grain 100g 1049
Bread grain roll 70g 740
Bread White, 1 slice 30g 300
Bread, approx general 100g 1000
Bread, Atlantic Dk Rye 2 slices 740
Bread, garlic 100 1500
Bread 1 slice 275
Breakfast Cereal, approx 100g 1500
Broccoli 100g 146
Butter, soft 100g 2200
Cabbage 100 100
Cake, chocolate 100 2016
Cake, plain 100g 1310
Calories to Kj x 4.2
Carrot 100g 173
Carrot juice 200ml 270
Cauliflower 100g 103
Celery 100g 57
Cereal Corn flakes 100g 1510
Cheese cheddar 100g 1684
Cheese cottage 100g 397
Cheese, Cream lite 100 731
Cheese, Fetta 30g 400
Cheese, slice Bega 21g 360
Item Amount kJ
Chick peas 100g 532
Chicken thigh skinless 100g 570
Chicken breast noskin 100g 450
Chicken breast w/skin 100g 920
Chicken Fried 100g 1385
Chocolate plain 100g 2210
Chocolate, squares 3 360
Cocoa, heaped tsp 1 110
Coffee, Cappucino 1 420
Coffee, milk 150ml 420
Cola Diet 100g 4
Cola Soft drink 250ml 460
Cordial 100g 149
Couscous 1/2 cup 370
Cranberry 250ml 500
Crumpet, square 1 510
Crumpet, round 1 360
Dim Sims Fried 100g 1386
Doughnut Jam filled 100g 1423
Egg Boiled/poached 1 290
Egg Fried 1 417
Eggs, approx general 100g 600
Fish, general 100g 750
Fish, battered fried 100g 956
Fish, Canned, approx 100g 400
Fish, Tuna 95g 590
French fries 100g 1210
Fruit juices 100g 197
Fruit yoghurt 200g 965
Fruit, approx general 100g 250
Grapes (medium-size bunch) 1 525
Hash Brown 1 546
Herbal tea (all types) 250ml 9
Honey raw 100g 1272
Hot dog with bun 100g 1135
Hungry Jack's Whopper Cheese 1 3100
Ice Cream 100g 197
Ice cream Vanilla 100g 841
Ice-cream (vanilla) 1 scoop 375
Jam 100g 1115
Jam, lite 100g 561
KFC, pieces 2 3010
Lasagne, bought 100 543
Lemon 1 95
Lemonade 100 168
Lettuce Green 100g 61
Lollies jube style 100g 1410
Mandarin 1 145
Mango 1 425
Mango 100g 272
Margarine 100g 2190
Item Amount kJ
Marmalade 100g 1029
Mash carrot, turnip etc. 100g 175
Mayonnaise, full fat 100 1550
Mayonnaise, lite 100 510
McDonald's Big Mac 1 1965
Meat 100g 700
Meat pie 100g 1131
Meat pie 175g 1880
Meat, approx general 100g 1000
Meat, forequarter chops 100g 813
Meat, hamburger mince (25% fat) 100g 1230
Meat, lean mince (10% fat) 100g 710
Milk chocolate 1 bar 840
Milk Low fat 100g 228
Milk Regular 100g 255
Milk, full-cream 250ml 700
Milk, Lite white (reduced fat) 250ml 545
Milk, normal 100g 279
Milk, normal 250ml 700
Milk, Skim 250ml 460
Milk, Soy 250ml 635
Muesli bar not coated 100g 1715
Mushrooms raw 100g 94
My Coffee 250ml 70
Noodles, cup Suimin 70g 1400
Oats, rolled raw 100g 1572
Oil, cooking 100g 3700
Onions 100g 176
Orange 1 335
Orange juice 250ml 400
Pasta 1 cup 835
Pasta Dry, plain 100g 548
Peach 1 167
Peanut butter 100g 2462
Peanut butter 2 Table 787
Peanuts 100g 2661
Pears 100g 242
Peas 100g 322
Peas, cup 1/2 85
Pineapple juice 250ml 530
Pizza slice 100g 910
Popcorn, no oil 1 cup 115
Pork steak 100g 1335
Porridge 100g 273
Potato 100g 321
Potato chips, fried 100g 1188
Potato crisps 100g 2090
Potato Gems 100 1076
Potato Gems 100 639
Potato, instant 100g 500
Potato, mashed 100g 500
Potatoes 100g 280
Item Amount kJ
Pumpkin boiled 100g 83
Rainbow trout 100g 500
Red wine (120ml) 120ml 335
Rice brown Med grain 100g 469
Rice cake Plain 100g 1619
Rice white Med grain 100g 544
Rice White, cup 1/2 430
Rice, Brown, cup 1/2 450
Salad, Woolworths 100 250
Salmon 100g 1000
Sausage, Woolies chicken 1 620
Sausage (beef/pork) 100g 1100
Sausage, Heart Smart, 75gm ea 100 526
Sausage, thin 80g 875
Soda Soft drink 100g 170
Soup, home vegetable, 80% veg & beans 100ml 135
Spaghetti, home made 100 665
Spinach 100g 80
Sports Drink 100g 110
Stew, home made 3x1/3ea 100 470
Strawberries 100g 136
Strawberries 250ml 125
Subway (15cm roasted chicken) 1 1350
Sugar 1 tsp/7g 85
Sushi 1 roll 185
Sweet & Sour sauce 100g 150
Sweet corn 1 cob 392
Sweet Potato 100g 333
Sweets, approx general 100g 2000
Swiss cheese 30g 460
Tea 250ml 100
Tofu 100g 1135
Tomato juice 250ml 290
Tomato Red, ripe 100g 75
Tomato sauce 100 485
Tuna 100g 511
Tuna 95g 460
Vegies, approx general 100g 180
Water tap 100g 0
Wheat Rice etc, approx general 100g 1500
White sauce, home made 100g 584
White wine 120ml 315
Wine, dry white 120 420
Wine, Port 100 600
Wine, red 120 335
Wine, Sparkling 250ml 800
Yoghurt Plain 100g 257
Yoghurt, Natural 200g 670
Zucchini 100g 67

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