Myke Gray is one of Britain's leading personal trainers, whose qualifications include: Premier Master Diploma in Personal Training; Premier Advanced Personal Trainer; CHEK Level 1 Exercise Coach; CHEK Level 2 Holistic Life Coach and Premier Nutritional Advisor.
| Bagels | Serving Size | calories |
|---|---|---|
| Plain Bagel | 3.5" | 195 |
| Onion Bagel | 3.5" | 195 |
| Egg Bagel | 3.5" | 200 |
| Oatbran Bagel | 3.5" | 150 |
| Cinnamon & Raisin Bagel | 3.5" | 195 |
| Poppy Seed Bagel | 3.5" | 195 |
| Focaccia Bagel (Au Bon Pain) | 1 | 320 |
| Sesame Seed Bagel (Au Bon Pain) | 1 | 340 |
| Cinnamon Crisp Bagel (Au Bon Pain) | 1 | 450 |
| Dutch Apple Walnut (Au Bon Pain) | 1 | 380 |
| Jalapeno Cheddar Bagel (Au Bon Pain) | 1 | 320 |
| Honey 9 Grain Bagel (Au Bon Pain) | 1 | 310 |
| Crackers | No of Crackers | Calories |
|---|---|---|
| Crispbreads | 3 | 60 |
| Melba Toast | 1 | 19 |
| Oyster crackers | 1 | 4 |
| Saltines crackers | 1 | 13 |
| Ritz crackers | 2 | 35 |
| Water biscuits | 1 | 30 |
| Oatbran Graham crackers | 1.2 oz | 120 |
| Cheese crackers | 6 | 70 |
| Cracked Wheat crackers | 4 | 110 |
| Wheat Thins crackers | 7 | 80 |
| Rye crackers | 6 | 60 |
| TUC crackers | 3 | 70 |
| Granola Bars (1 bar) | Calories | Calories |
|---|---|---|
| Chocolate Chip | 130 | 60 |
| Honey & Oats | 125 | 19 |
| Maple Oatmeal | 130 | 4 |
| Peanut Butter | 120 | 13 |
| Vanilla Almond | 130 | 35 |
| Raisin & Cinnamon | 140 | 30 |
| Nut & Raisin (Quakers) | 130 | 120 |
| Chunky Nut (Quakers) | 130 | 70 |
| Apple (Kelloggs Nutri-grain) | 150 | 110 |
| Blueberry (Kelloggs Nutri-grain) | 150 | 80 |
| Fat-Free Fruit (Health Valley) | 95 | 60 |
| Oatbran Fruit (Health Valley) | 150 | 70 |
| Popcorn (1 cup) | Calories |
|---|---|
| Air-popped | 31 |
| Caramel-coated | 152 |
| Caramel w/peanuts | 171 |
| Cheese | 58 |
| Oil-popped | 55 |
| Butter toffee | 84 |
| White cheddar | 55 |
| Sour cream & chives | 50 |
| Butter | 35 |
| Honey caramel | 120 |
| Tangy Ranch | 45 |
| Extra butter | 60 |
| Microwave Popcorn (1 cup) | Calories |
|---|---|
| Orville Microwave Gourmet Popcorn | 35 |
| Popcorn, light (average, most brands) | 20 |
| Pillsbury Microwave Butter Popcorn | 70 |
| Healthy Choice Butter popcorn | 16 |
| Oil-popped | 55 |
| Butter toffee | 84 |
| White cheddar | 55 |
| Sour cream & chives | 50 |
| Butter | 35 |
| Honey caramel | 120 |
| Tangy Ranch | 45 |
| Extra butter | 60 |
| Deli Sub Sandwiches (6") | Calories |
|---|---|
| BLT sub | 330 |
| Classic Italian BMT sub | 460 |
| Club sub | 310 |
| Ham sub | 300 |
| Tuna sub w/mayo | 540 |
| Tuna sub w/light mayo | 390 |
| Turkey breast sub | 290 |
| Roast beef sub | 305 |
| Seafood & crab sub w/mayo | 430 |
| Steak & Cheese sub (hot) | 400 |
| Meatball sub (hot) | 420 |
| Roast chicken breast sub (hot) | 350 |
| Selected Sushi Food | Calories |
|---|---|
| California Roll (9 pieces) | 281 |
| Futomaki (6 pieces) | 300 |
| Inari (4 pieces) | 248 |
| M & M Roll (eel) (12 pieces) | 300 |
| Nigiri (squid) (1 piece) | 60 |
| Nigiri (shrimp) (1 piece) | 85 |
| Nigiri (tuna) (1 piece) | 60 |
| Rainbow Roll (8 pieces) | 420 |
| Tempura Roll (8 pieces) | 550 |
| Tofu Roll (8 pieces) | 220 |
| Tsunami Roll (8 pieces) | 420 |
| Dragon Roll (8 pieces) | 600 |
| Ocean Crab Roll (8 pieces) | 300 |
| Ebi-Sushi (Shrimp), 2oz | 45 |
| Kani-Sushi (crab), 2oz | 62 |
| Sashimi (tuna fish), 2oz | 62 |
| Sashimi (beef), 3oz | 125 |
| Sashimi (squid), 3oz | 65 |
| Tekka-Maki (tuna fish) | 25 |
| Tamago-Yaki (wrapped in egg) | 50 |
| Chicken Tempura (12oz) | 850 |
| Shrimp Teriyaki (12oz) | 350 |
| Sushi and Sashimi (12oz) | 350 |
| Pork Dumpling (1 piece) | 70 |
| Miso Soup with Tofu (2 cups) | 75 |
FOLIC ACID
VITAMIN A
VITAMIN B1
VITAMIN B2
VITAMIN B3
VITAMIN B5
VITAMIN B6
VITAMIN B12
VITAMIN C
VITAMIN D
VITAMIN E
CALCIUM
CHROMIUM
COPPER
IODINE
IRON
MAGNESIUM
MANGANESE
MOLYBDENUM
PHOSPHORUS
POTASSIUM
SELENIUM
ZINC