| food | quantity | g carb/ g protein/ calories |
|---|---|---|
| beef broth | 1 cup | 3/5/31 |
| chicken broth | 1 cup | 9/6/86 |
| fish broth | 1 cup | 1/5/39 |
| sauerkraut juice | 1 cup | 3/2/25 |
| whey | 1 cup | 13/2/66 |
| food | quantity (measured raw) | g carb/ g protein/ calories |
|---|---|---|
| artichoke, globe | medium fruit large fruit | 14/4/60 17/5/76 |
| asparagus | 1 cup spears | 5/3/27 |
| avocado | medium fruit | 17/4/32 |
| beets | 1 cup chopped | 13/2/58 |
| bok choy | 1 head (1 1/2 lbs) | 18/13/109 |
| broccoli | 1 cup chopped | 5/3/25 |
| brussel sprouts | 1 quart whole sprouts | 32/12/152 |
| cabbage, green or savoy | 1 head (2 lbs) | 49/11/218 |
| cabbage, napa | 1 head (3 lbs) | 38/15/225 |
| cabbage, red | 1 head (2 lbs) | 62/12/260 |
| carrot | 1 cup chopped | 12/1/53 |
| cauliflower | 1 cup chopped | 5/2/25 |
| celery | 1 cup chopped | 4/1/19 |
| cucumber | 1 cup peeled & chopped | 3/1/16 |
| green beans | 1 cup | 8/2/34 |
| greens (average for beet, collard, dandelion, mustard & turnip) | 1 cup chopped | 3/1/15 |
| kale | 1 cup chopped | 7/3/36 |
| leeks | 1 cup chopped | 13/1/54 |
| lettuce (average for butterhead/bibb, green leaf, iceberg, red leaf, romaine) | 1 cup shredded | 1/1/7 |
| mushrooms | 1 cup sliced | 2/2/15 |
| onion | small bulb medium bulb large bulb | 6/1/27 10/1/42 13/2/57 |
| peas, English | 1 cup | 21/8/117 |
| peas, sugar snap or snow | 1 cup | 5/2/26 |
| pickles (cucumber, pepper & onion mix, no sugar) | 1 cup | 4/1/17 |
| pumpkin | 1 cup cubed | 8/1/30 |
| rutabagas | 1 cup cubed | 11/2/50 |
| sauerkraut | 1 cup, undrained | 7/1/27 |
| shallot | medium bulb | 6/0/21 |
| spinach | 1 cup chopped | 1/1/7 |
| summer squash | 1 cup sliced | 4/1/18 |
| turnip | 1 cup cubed | 8/1/36 |
| winter squash | 1 cup cubed | 10/1/39 |
| zucchini | 1 cup sliced | 4/1/18 |
| food | quantity | g carb/ g protein/ calories |
|---|---|---|
| beef, average of all cuts | 4 oz raw weight | 0/20/322 |
| beef, average of all cuts | 1 cup boiled meat | 0/27/429 |
| beef, ground 70% 75% 80% 85% 90% 95% | 4 oz raw weight | 0/16/372 0/16/328 0/20/284 0/20/240 0/24/196 0/24/152 |
| chicken (includes meat, skin, giblets & neck) | 1 cup stewed meat | 0/35/347 |
| chicken, ground | 4 oz raw weight | 0/20/160 |
| crustaceans (crabs, crayfish, lobster, shrimp) | 1 cup cooked meat | 1/28/140 |
| lamb, average of all cuts | 4 oz raw weight | 0/20/260 |
| lamb, average of all cuts | 1 cup boiled meat | 0/27/346 |
| lamb, ground | 4 oz raw weight | 0/19/319 |
| liver, beef | 1 oz raw weight | 1/6/38 |
| liver, calf | 1 oz raw weight | 1/6/39 |
| liver, chicken | 1 oz raw weight | 0/5/33 |
| mackerel | 4 oz raw weight | 0/23/137 |
| mollusks, in shells (clams, mussels, oysters) | 1 pint | 14/42/310 |
| mollusks, shelled (scallops, squid) | 8 oz raw weight | 7/55/227 |
| pork (average of all cuts) | 4 oz raw weight | 0/16/426 |
| pork (average of all cuts) | 1 cup boiled meat | 0/21/568 |
| pork, ground | 4 oz raw weight | 0/19/297 |
| tuna | 4 oz raw weight | 0/27/135 |
| turkey (includes meat, skin, giblets & neck) | 1 cup stewed meat | 0/47/286 |
| turkey, ground | 4 oz raw weight | 0/20/170 |
| trout | 4 oz raw weight | 0/24/168 |
| veal, average of all cuts | 4 oz raw weight | 0/22/163 |
| veal, average of all cuts | 1 cup boiled meat | 0/29/217 |
| veal, ground | 4 oz raw weight | 0/22/163 |
| white fish (cod, haddock, perch, pollock, snapper, whiting) | 4 oz raw weight | 0/21/104 |
| wild salmon | 4 oz raw weight | 0/23/113 |
| food | quantity | g carb/ g protein/ calories |
|---|---|---|
| brazil nut butter | 2 TB | 4/5/210 |
| garlic | clove | 1/0/5 |
| ginger root | 1 tsp grated | 0/0/2 |
| hazelnut butter | 2 TB | 5/5/200 |
| honey | 1 tsp | 6/0/21 |
| macadamia nut butter | 2 TB | 4/3/230 |
| parsley, dried | 1 TB | 1/0/4 |
| parsley, fresh | 1 cup | 4/2/22 |
| pistachio butter | 2 TB | 9/7/180 |
| GAPS stage | recipe name | number of servings | g carb/ g protein/ calories per serving |
|---|---|---|---|
| 2 | braised short ribs | 6 | 9/46/727 |
| 2 | crockpot short ribs | 8 | 4/51/753 |
| TF | curried chicken salad | 4 | 26/43/583 |
| TF | risotto | 4 | 34/11/453 |
| TF | risotto with optional poultry | 4 | 34/30/560 |
| TF | risotto with optional beans | 4 | 50/17/553 |
| Full | yogurt | 5 | 4/9/149 |
| TF | eggplant parmesan | 12 | 23/13/400 |
| 4 | basic good steak | 2 | 0/48/405 |
| full | pico de gallo | 6 | 7/1/32 |
| full | guacamole | 2 | 12/2/160 |
| 1 | ginger tea with honey | 2 | 10/0/37 |
| 1 | ginger tea with stevia | 2 | 1/0/6 |
| 1 | lemonade with honey | 2 | 11/0/41 |
| 1 | lemonade with stevia | 2 | 3/0/9 |
| 1 | stage 1 chuck roast | 6 | 26/49/776 |
| 1 | chicken liver cubes | 16 | 3/6/50 |
| 1 | stage 1 chicken soup | 10 | 22/64/756 |
