EAT UP,
SLIM DOWN(and get healthy)
The Secrets To
Ultimate Weight Loss
Chef AJ
CALORIE DENSITY
CALORIE DENSITY
=
Calories/pound of food
Chef AJ’s Calorie Density Chart
Average Calories Per Pound
Average Calories Per Pound
Chef AJ’s Calorie Density Chart
100
Average Calories Per Pound
Non-Starchy
Vegetables
Chef AJ’s Calorie Density Chart
100
Non-Starchy Vegetables
Non-starchy vegetables
Amaranth
Chinese spinach
Artichoke
Artichoke hearts
Asparagus
Baby corn
Bamboo shoots
Beans
Bean sprouts
Beets
Brussels sprouts
Broccoli
Cabbage
Carrots
Cauliflower
Celery
Chayote
Coleslaw
Cucumber
Daikon
Eggplant
Greens
Hearts of palm
Jicama
Kohlrabi
Leeks
Mushrooms
Okra
Onions
Pea pods
Peppers
Radishes
Rutabaga
Salad greens
Sprouts
Squash
Sugar snap peas
Swiss chard
Tomato
Turnips
Water chestnuts
Yard-long beans
Average Calories Per Pound
Non-Starchy
Vegetables
Chef AJ’s Calorie Density Chart
100 300
Average Calories Per Pound100
Non-Starchy
Vegetables
300
Fruit
Chef AJ’s Calorie Density Chart
Fruit
Average Calories Per Pound100
Non-Starchy
Vegetables
300
Fruit
400-600
Chef AJ’s Calorie Density Chart
Average Calories Per Pound100
Non-Starchy
Vegetables
300
Fruit
400-600
UCC
Chef AJ’s Calorie Density Chart
Unrefined Complex
Carbohydrates
Average Calories Per Pound100
Non-Starchy
Vegetables
300
Fruit
400-600
UCC
400=potatoes
500=WHOLE grains
600=Legumes
Chef AJ’s Calorie Density Chart
Average Calories Per Pound100
Non-Starchy
Vegetables
300
Fruit
400-600
UCC
Chef AJ’s Calorie Density Chart
400=potatoes
500=WHOLE grains
600=Legumes
Average Calories Per Pound100
Non-Starchy
Vegetables
300
Fruit
400-600
UCC
750
Chef AJ’s Calorie Density Chart
400=potatoes
500=WHOLE grains
600=Legumes
Average Calories Per Pound100
Non-Starchy
Vegetables
300
Fruit
400-600
UCC
750
AVOCADOS
Chef AJ’s Calorie Density Chart
400=potatoes
500=WHOLE grains
600=Legumes
Average Calories Per Pound100
Non-Starchy
Vegetables
300
Fruit
400-600
UCC
750 1,200-1,800
Chef AJ’s Calorie Density Chart
AVOCADOS
400=potatoes
500=WHOLE grains
600=Legumes
Average Calories Per Pound100
Non-Starchy
Vegetables
300
Fruit
400-600
UCC
750 1,200-1,800
RCC & DAIRY
Chef AJ’s Calorie Density Chart
Refined Complex
Carbohydrates
AVOCADOS
400=potatoes
500=WHOLE grains
600=Legumes
Refined Complex Carbohydrates
Refined Complex Carbohydrates
and Dairy
Average Calories Per Pound100
Non-Starchy
Vegetables
300
Fruit
400-600
UCC
750 1,200-1,800
RCC & DAIRY
1,200 = Ice Cream
1,400 = Bread/Flour
1,600 = Cheese
1,800 = Sugar
Chef AJ’s Calorie Density Chart
AVOCADOS
400=potatoes
500=WHOLE grains
600=Legumes
c
Average Calories Per Pound100
Non-Starchy
Vegetables
300
Fruit
400-600
UCC
750 1,200-1,800
RCC & DAIRY
1,200 = Ice Cream
1,400 = Bread/Flour
1,600 = Cheese
1,800 = Sugar
Chef AJ’s Calorie Density Chart
AVOCADOS
400=potatoes
500=WHOLE grains
600=Legumes
Average Calories Per Pound100
Non-Starchy
Vegetables
300
Fruit
400-600
UCC
750 1,200-1,800
RCC & DAIRY
1,200 = Ice Cream
1,400 = Bread/Flour
1,600 = Cheese
1,800 = Sugar
2,500
Chef AJ’s Calorie Density Chart
AVOCADOS
400=potatoes
500=WHOLE grains
600=Legumes
Average Calories Per Pound100
Non-Starchy
Vegetables
300
Fruit
400-600
UCC
750
RCC & DAIRY
1,200 = Ice Cream
1,400 = Bread/Flour
1,600 = Cheese
1,800 = Sugar
2,500
Chef AJ’s Calorie Density Chart
AVOCADOS CHOCOLATE
1,200-1,800
400=potatoes
500=WHOLE grains
600=Legumes
Average Calories Per Pound100
Non-Starchy
Vegetables
300
Fruit
400-600
UCC
750
RCC & DAIRY
1,200 = Ice Cream
1,400 = Bread/Flour
1,600 = Cheese
1,800 = Sugar
2,500 2,800
Chef AJ’s Calorie Density Chart
AVOCADOS CHOCOLATE
1,200-1,800
400=potatoes
500=WHOLE grains
600=Legumes
Average Calories Per Pound100
Non-Starchy
Vegetables
300
Fruit
400-600
UCC
750
RCC & DAIRY
1,200 = Ice Cream
1,400 = Bread/Flour
1,600 = Cheese
1,800 = Sugar
2,500 2,800
NUTS
SEEDS
NUT BUTTERS
TAHINI
Chef AJ’s Calorie Density Chart
AVOCADOS CHOCOLATE
1,200-1,800
400=potatoes
500=WHOLE grains
600=Legumes
Average Calories Per Pound100
Non-Starchy
Vegetables
300
Fruit
400-600
UCC
750
RCC & DAIRY
1,200 = Ice Cream
1,400 = Bread/Flour
1,600 = Cheese
1,800 = Sugar
2,500 2,800
NUTS
SEEDS
NUT BUTTERS
TAHINI
4,000
Chef AJ’s Calorie Density Chart
AVOCADOS CHOCOLATE
1,200-1,800
400=potatoes
500=WHOLE grains
600=Legumes
Average Calories Per Pound100
Non-Starchy
Vegetables
300
Fruit
400-600
UCC
750
RCC & DAIRY
1,200 = Ice Cream
1,400 = Bread/Flour
1,600 = Cheese
1,800 = Sugar
2,500 2,800
NUTS
SEEDS
NUT BUTTERS
TAHINI
4,000
ALL OILS
Chef AJ’s Calorie Density Chart
AVOCADOS CHOCOLATE
1,200-1,800
400=potatoes
500=WHOLE grains
600=Legumes
• “The fat you eat is the fat you wear.”
– Dr. John McDougall, MD
• Protein – 4 calories per gram
• Carbohydrates – 4 calories per gram
• Alcohol – 7 calories per gram
• Fat – 9 calories per gram
Average Calories Per Pound100
Non-Starchy
Vegetables
300
Fruit
400-600
UCC
750
RCC & DAIRY
1,200 = Ice Cream
1,400 = Bread/Flour
1,600 = Cheese
1,800 = Sugar
2,500 2,800
NUTS
SEEDS
NUT BUTTERS
TAHINI
4,000
ALL OILS
The foods in GREEN are
WHOLE FOODS found in
nature and contain
vitamins, minerals,
antioxidants,
phytochemicals and
micronutrients. They also
contain fiber and water,
which create bulk and
increased satiety.
Chef AJ’s Calorie Density Chart
AVOCADOS CHOCOLATE
1,200-1,800
400=potatoes
500=WHOLE grains
600=Legumes
Average Calories Per Pound100
Non-Starchy
Vegetables
300
Fruit
400-600
UCC
750
RCC & DAIRY
1,200 = Ice Cream
1,400 = Bread/Flour
1,600 = Cheese
1,800 = Sugar
2,500
CHOCOLATE
2,800
NUTS
SEEDS
NUT BUTTERS
TAHINI
4,000
ALL OILS
The foods in RED are processed foods not found in nature. They contain
few to no micronutrients and little to no fiber or water. They contribute
very little to satiety.
The foods in PURPLE are healthful foods but are calorie dense and are
best included in small amounts after weight loss is achieved.
Chef AJ’s Calorie Density Chart
AVOCADOS
1,200-1,800
400=potatoes
500=WHOLE grains
600=Legumes
The foods in GREEN are
WHOLE FOODS found in
nature and contain
vitamins, minerals,
antioxidants,
phytochemicals and
micronutrients. They also
contain fiber and water,
which create bulk and
increased satiety.
www.EatUnprocessed.com
Average Calories Per Pound100
Non-Starchy
Vegetables
300
Fruit
400-600
UCC
750
AVOCADOS RCC & DAIRY
1,200 = Ice Cream
1,400 = Bread/Flour
1,600 = Cheese
1,800 = Sugar
2,500
CHOCOLATE
2,800
NUTS
SEEDS
NUT BUTTERS
TAHINI
4,000
ALL OILS
Chef AJ’s Calorie Density Chart
400=potatoes
500=WHOLE grains
600=Legumes
The foods in GREEN are
WHOLE FOODS found in
nature and contain
vitamins, minerals,
antioxidants,
phytochemicals and
micronutrients. They also
contain fiber and water,
which create bulk and
increased satiety.
The foods in RED are processed foods not found in nature. They contain
few to no micronutrients and little to no fiber or water. They contribute
very little to satiety.
The foods in PURPLE are healthful foods but are calorie dense and are
best included in small amounts after weight loss is achieved.
1,200-1,800
EAT TO THE
LEFT OF THE
RED LINE