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מרכיבמחזור 1מחזור 2מחזור 3
Breadfruit (1 מנה = 1 כוס)C2C3
אֲנָנָסC3
אֶשׁכּוֹלִיוֹתC1C2C3
אַספָּרָגוּסC1C2C3
אַרטִישׁוֹקC1C2C3
אבוקדו (1/4 פירות 1 מנה)C3
אגוזים (2 כפות = 1 מנה)C3
אגסיםC1C2C3
אורז מלאC2C3
אורז בסמטיC2C3
אטריות, אודוןC3
אפונהC2C3
אפרסקיםC1C2C3
אצות יםC1C2C3
בַּמיָהC1C2C3
בטטה (1 מנה = 1 בינוני)C2C3
בייגל, מחיטה מלאה (1/2 = 1 מנה)C3
ביצים (2 ביצים = מנה 1)C1C2C3
בננותC3
בצלC1C2C3
בצל ירוקC1C2C3
ברוקוליC1C2C3
פניני שעורהC2C3
בשר בקר טחוןC2C3
בשר בקר ירךC2C3
גְרִיסִיםC2C3
גבינת צ'דר, דלת שומן (55 גרם = מנה 1)C3
גבינת אדאם דלת שומן (55 גרם = מנה 1)C3
גבינת ברי דלת שומן (55 גרם = מנה 1)C3
גבינת מוצרלה עד 5% (חצי כוס = 1 מנה)C1C2C3
גבינהת עיזים עד 5% (חצי כוס = 1 מנה)C1C2C3
גבינת פטה עד 5% (חצי כוס = 1 מנה)C1C2C3
גבינת ריקוטה עד 5% (חצי כוס = 1 מנה)C1C2C3
גבינת קוטג עד 5% (חצי כוס = 1 מנה)C1C2C3
גויאבהC3
גזרC1C2C3
גרגר נחליםC1C2C3
גרנולה, דל סוכר (1/2 1 מנה)C3
דגני בוקר - All-BranC3
דגני בוקר - Fiber OneC3
דוֹחַןC2C3
דובדבניםC3
דומדמניותC3
דלעת (מנה אחת = 1/2 כוס) **C2C3
דלעת ערמונים (1 כוס = 1 מנה)C2C3
הודו טחון רזה C1C2C3
זרעים, לא משומשים (2 כפות = 1 מנה)C3
חַרדָלC1C2C3
חוֹמֶץC1C2C3
חומוסC2C3
חזה הודוC1C2C3
חזה עוףC1C2C3
חטיף גרנולה, מופחת סוכר ושומןC3
חלב אורז ללא סוכר (1 כוס = מנה 1)C1C2C3
חלב סויה ללא סוכר (1 כוס = מנה 1)C1C2C3
חלב שקדים ללא סוכר (1 כוס = מנה 1)C1C2C3
חלבון ביצה (4 חלבונים ביצים = 1 מנה)C1C2C3
חסה כל הסוגיםC1C2C3
חצילC1C2C3
טארו (1 מנה = ½ כוס)C2C3
טונה (במים)C1C2C3
טורטיה מחיטה מלאהC3
שוק טלהC2C3
יוגורט דל שומן ללא סוכר (170 מ"ל = שווה 1 מנה)C1C2C3
יוגורט פירות ללא תוספת סוכר (170 מ"ל = שווה 1 מנה)C1C2C3
ירקות עלים (כולל עלי סלק, עלי לפט, עלי מנגולד)C1C2C3
כְּרוּב מסולסלC1C2C3
גביע פודינג ללא סוכרC3
כוסברהC1C2C3
כרוב כבוש (1/2 c = 1 מנה)C1C2C3
כרוב ניצניםC1C2C3
כרוביתC1C2C3
כרישהC1C2C3
לבבות ארטישוקC1C2C3
לחם מולטיגרייןC3
לחם ללא גלוטןC3
לחם סוביןC3
לחם פומפרניקלC3
לחם שיפוןC3
עלי לפתC1C2C3
מַנגוֹC3
מַנדָרִינָהC3
מיונז (1 כף מנה 1)C3
מיונז, דל שומן (2 כפות = 1 מנהC3
מלחC1C2C3
מלפפוניםC1C2C3
מרגרינה, ללא שומן טרנס (1 כף מנה 1)C3
מרגרינה, מופחתת קלוריות (2 כפות מנה 1)C3
מרק צח - דל שומן ודל נתרןC1C2C3
משמשיםC3
סֶלֶרִיC1C2C3
סוֹלֶתC2C3
שיבולת שועלC2C3
סטיביהC1C2C3
סטייק סינטהC2C3
סינטה טלהC2C3
סלמון, משומר או טריC1C2C3
סלסהC1C2C3
ספריי שמן זית/זרעי פשתןC1C2C3
עגבניותC1C2C3
עגלC2C3
עדשים אדומותC2C3
עלי גפןC3
ענבים אדומיםC1C2C3
עשבי תיבולC1C2C3
פִּלְפֵּל שחור (תבלין)C1C2C3
פָּאפַּאיָהC3
פופקורן למיקרוגל, אור (4 כוסות)C3
פטרוזיליהC1C2C3
פטריותC1C2C3
פירות יער, כל סוגיC1C2C3
פיתה, חיטה מלאה, אחתC3
פלפלים, ירוק, כתום, אדום, צהובC1C2C3
אטריות שעועיתC3
פסטה, חיטה מלאהC3
פסטה, ללא גלוטןC3
צ'יליC2C3
צלי סינטה טלהC2C3
קִיוִיC3
קוֹלרַבִּיC1C2C3
קוסקוסC2C3
קוואקרC2C3
קטשופ, דל פחמימות וללא סוכרC1C2C3
קימיצ'י (ללא סוכר)C1C2C3
קישואC1C2C3
קפיר (רוויון), ללא תוספת סוכר (1 כוס = 1 מנה)C1C2C3
רוטב לסלט, ללא סוכר דל שומןC1C2C3
רוטב לסלט (1 כף מנה 1)C3
רוטב סויה דל נתרן ללא סוכרC1C2C3
רוטב עגבניות ללא סוכרC1C2C3
ריבות וג'לי, ללא סוכרC1C2C3
רימוןC2C3
שְׁזִיפִים מְיוּבָּשִׁיםC1C2C3
שׁוּםC1C2C3
שׁוּמָרC3
שׂפַמנוּןC1C2C3
שזיפיםC1C2C3
שמן, אגוז (1 כף מנה 1)C3
שמן, זיתC1C2C3
שמן, זרעי פשתןC1C2C3
שמן, קנולה (1 כף מנה 1)C3
שמנת חמוצה, נטולת שומןC1C2C3
שעועית בייבי לימהC2C3
שעועית ירוקהC1C2C3
שעועית לוביהC2C3
שעועית סויהC2C3
שעועית פינטוC2C3
שעועית צהובהC3
שעועית שחורהC2C3
תאניםC3
תבליניםC1C2C3
תירס (1 מנה = ½ כוס)C2C3
תפוזיםC1C2C3
תפוחי אדמה (1 מנה = 1 בינוני)C2C3
תפוחיםC1C2C3
תרדC1C2C3
גבינה צהובה עד 9% (1 פרוסה = מנה)C1C2C3
חלב דל שומן (1 כוס = 1 מנה)C1C2C3
טופו (תחליף לטבעוניים וצמחוניים)C1C2C3
טחינהC1C2C3
תותים (כוס=מנת פרי)C1C2C3
פרגיותC3
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