WELCOME TO TEAM LP3

LP3 is an abbreviation of The Ledbetter Project: Body, Mind & Soul. The phrase
Ledbetter is a shortened version of our slogan, Live Every Day Better. We
believe that in order to become successful in our goals we need to embrace the
challenge to live every day better. We believe in striving for daily improvements
rather than perfection. When it comes to nutrition this is true as well. It will take
time, practice, discipline, and consistency before you master your nutrition and
see results.

This packet is filled with information on macronutrients and includes an extensive

list of foods and their nutritional information. Reading through this material will
help you gain a better understanding when approaching foods, meal planning,
and meeting you macronutrient requirements.

Remember, that it will take time to feel comfortable and confident in

understanding macronutrients and meal planning. If you are uncertain about how
to calculate your bodys specific macronutrients and are interested in our
customized online training and nutritional programs please visit
www.ledbetterinc.com to read about the various programs we offer. In addition,
please email theledbetterproject@gmail.com to inquire about program availability
and additional details.

We hope this Food List helps make your life a little easier!

Respectfully,

Team LP3

**Always seek the advice of your physician or qualified dietitian or nutritionist

before engaging in or following dieting/nutritional plans or advice. In addition,
you should always seek the advice of your physician to determine if you are
healthy enough to participate in a fitness and/or dieting and nutritional program
provided by Ledbetter, Inc. d/b/a LP3. Ledbetter, Inc. d/b/a LP3 is not
responsible for any loss or damage or injury as a result of its services are as a
result of this communication.
 IMPORTANCE OF MEASUREMENT

Properly measuring and weighing your foods is important. Each individuals body
will require a different amount of food to function optimally. The reason we must
learn to weigh and measure our foods is so that we understand the right
quantities our bodies need based on our body composition and goals. Every
persons body will burn a different amount of calories throughout the day based
on their metabolic capacity and activity level. The more you come to understand,
the more puzzle pieces you can begin to put together in regards to working
towards your goals. The table below was designed to assist with measurements
and conversions.

A CONCEPT WORTH REMEMBERING!

Correct measurements + Complete Macros Requirements = Success

MEASUREMENT & CONVERSIONS CHART

Suggestion: Print this and tape it to your fridge for quick and easy reference.

CUP GRAMS FLUID OZ TBSP TSP MILLILITER

1 C 236.5 8 oz. 16 Tbsp. 48 tsp. 237 ml.

3/4 C 177.4 6 oz. 12 Tbsp. 36 tsp. 177 ml.

2/3 C 156.1 5 oz. 11 Tbsp. 32 tsp. 158 ml.

1/2 C 118.3 4 oz. 8 Tbsp. 24 tsp. 118 ml.

1/3 C 78.1 3 oz. 5 Tbsp. 16 tsp. 79 ml.

1/4 C 59.2 2 oz. 4 Tbsp. 12 tsp. 59 ml.

1/8 C 29.6 1 oz. 2 Tbsp. 6 tsp. 30 ml.

1/16 C 14.2 .5 oz. 1 Tbsp. 3 tsp. 15 ml.

 FOOD LIST IN ABC ORDER

(FATS, CARBS & PROTEIN IN GRAMS)

COOKING OILS: Use sparingly.

OILS MEASURE CALORIES FAT CARB PRO

Coconut Oil 1 TBSP 125 14 0 0

Flaxseed Oil 1 TBSP 130 14 0 0

Grape-seed Oil 1 TSP 40 4.5 0 0

Olive Oil 1 TBSP 130 14 0 0

Pumpkin Seed Oil 1 TBSP 130 14 0 0

Sunflower Oil 1 TBSP 120 14 0 0

Walnut Oil 1 TSP 40 4.5 0 0

FLOURS: Use sparingly.

FLOUR MEASURE CALORIES FAT CARB PRO

Chickpea 1 Cup 356 6.2 53.2 20.6

Oat 1/3 Cup 120 2 21 4

Quinoa 1/4 Cup 132 2 23 4

Spelt 1/4 Cup 130 1 25 4

Wheat (Whole) 1/4 Cup 130 1 26 5

 HEALTHY FATS: Try to include them in your meals.

Note: highlighted in green means it should be limited, due to high amounts of Mercury.
Children and women who are pregnant or breast-feeding should not consume foods with
high traces of Mercury.

HEALTHY FATS MEASURE CALORIES FAT CARB PRO

Almonds 1 oz. 163 14 6.1 6

Avocado 1 Cup 240 22 12.8 3

Bluefin Tuna 3 oz. 156 5.3 0 25.4

Bluefish 3 oz. 135 4.6 0 21.8

Cashews 1 oz. 162 13.1 9.3 4.3

Coconut 1 piece 45 g. 159 15 6.8 1.5

Mackerel 3 oz. 223 15.1 0 20.3

Mussels 3 oz. 73 1.9 3.1 10.1

Peanut Butter (Natural) 1 TBSP 100 8 3 4

Pumpkin Seeds 1 TBSP 57 4.5 1.3 2.7

Salmon 3 oz. 155 6.9 0 21.6

Sea Bass 3 oz. 125 2.6 0 23.9

Trout 3 oz. 144 6.1 0 20.6

Walnuts 1/4 Cup 210 20 3 5

 LEAN PROTEIN SOURCES

Note: highlighted in green means it should be limited, due to high amounts of Mercury.
Children and women who are pregnant or breast-feeding should not consume foods with
high traces of Mercury.

LEAN PROTEIN MEASURE CALORIES FAT CARB PRO

Ahi Tuna 4 oz. 120 1 0 27

Bison 3 oz. 202 12.9 0 20.2

Chicken Breast 3 oz. 140 3 0 27.3

Cod 3 oz. 89 0.7 0 19.4

Crawfish 3 oz. 97 1 0 20

Deer 3 oz. 159 7 0 22.5

Egg Whites 1 Cup 117 0.4 1.8 26.5

Elk 3 oz. 164 7.4 0 22.6

Extra Lean
4 oz. 120 1.5 0 26
Ground Turkey
Flounder 3 oz. 99 1.3 0 20.5

Grouper 3 oz. 100 1 0 21

Halibut 3 oz. 119 2.5 0 22.7

Mahi-Mahi 3.5 oz. 89 0.9 0 18.9

Ostrich 3 oz. 149 6 0 22.2

Pork Chops 3 oz. 167 7.8 0 22.6

Red Snapper 4 oz. 110 1 0 23

Scallops 3 oz. 75 0.6 2 14.3

Shellfish 1/4 Cup 40 0.5 0 7

Sword Fish 3 oz. 132 4.4 0 21.6

Tempeh 1 Cup 320 17.9 15.6 30.8

Tilapia 3 oz. 110 2.5 0 21

Tofu 1/2 Cup 183 11 5.4 19.9

Top Round
3 oz. 184 8.2 0 25.6
Sirloin
Turkey Bacon 1 Stripe 35 2.8 0.2 2.1
 FRUITS

Note: highlighted in blue means it is beneficial to be taken prior to your training sessions,
due to its ability to cause insulin response, especially for individuals with Diabetes (Type
I & II).

FRUITS MEASURE CALORIES FAT CARB PRO

Apple 1 Cup 57 0 15.1 0

Banana 1 Cup 134 0.5 34.3 1.6

Blackberry 1 Cup 62 0.7 13.8 2

Blueberry 1 Cup 83 0.5 21 1.1

Cantaloupe 1 Cup 60 0.3 14.4 1.5

Cherry 1 Cup 74 0.2 18.7 1.2

Fig 1 fig (19 grams) 47 0.2 12.1 0.6

Grapefruit 1 Cup 97 0.4 24.5 1.7

Guava 1 Medium 45 0.5 11 1

Honeydew 1 Cup 64 0.2 16.1 1

Kiwi 1 Kiwi (60 grams) 25 0 5.4 0.6

Mango 1 Cup 107 0.6 25.7 1.4

Orange 1 Cup 85 0.2 21.1 1.7

Papaya 1 Cup 55 0.2 13.7 0.9

Pear 1 Cup 96 0.2 25.5 0.6

1 Piece (168.0
Persimmon 118 0.3 31 1
grams)
Raspberry 1 Cup 64 0.8 14.7 1.5

Strawberry 1 Cup 52 0 11.4 1

Tangerine 1 Cup 103 0.6 26 1.6

Tomato 1 Cup 32 0.4 7.1 1.6

Watermelon 1 Cup 46 0.2 11.6 0.9

 VEGETABLES: Try to include them in most of your meals.

VEGETABLES MEASURE CALORIES FAT CARB PRO

Alfalfa 1 oz. 7 0 0 1.1

Artichoke 1 Medium (128 grams) 60 0.2 13.5 4.2

Asparagus 1 Cup 27 0.2 5.2 2.9

Bamboo Shoots 1/2 Cup 21 0.2 4 2

Beet 1 Cup 58 0.2 13 2.2

Black Beans 1 Cup 227 0.9 40.8 15.2

Broccoli 1 Cup 25 0.3 4.6 2.6

Brussels Sprouts 1 Cup 38 0.3 7.9 3

Cabbage 1 Cup 22 0.1 5.2 1.1

Carrots 1 Cup 52 0.3 12.3 1.2

Capers 1 TBSP 2 0.1 0.4 0.2

Cauliflower 1 Cup 25 0.1 5.3 2

Celery 1 Cup 19 0.2 3.6 0.8

Chard (Swiss) 1 Cup 7 0.1 1.3 0.6

Collard Greens 1 Cup 11 0.2 2 0.9

Cucumbers 1/2 Cup 8 0.1 1.9 0.3

Endive 1/2 Cup 4 0.1 0.8 0.3

Eggplant 1 Cup 20 0.2 4.7 0.8

Garlic 1 Piece (3 grams) 4 0 1 0.2

Ginger 1 TSP 6 0.1 1.3 0.2

Green Beans 1 Cup 34 0.1 7.8 2

Green Peppers 1 Cup 30 0.3 6.9 1.3

Jerusalem
1 Cup 110 0 26.2 3
Artichokes
Kale 1 Cup 34 0.5 6.7 2.2

Kidney Beans 1 Cup 215 1.5 37.1 13.4

Kohlrabi 1 Cup 36 0.1 8.4 2.3

Leek 1 Medium (89 grams) 50 0 13 1

 Lemon Grass 1 TBSP 5 0 1.2 0.1

Lentils 1 TBSP 42 0.1 7.2 3.1

Lettuce (Iceberg) 1 Cup 8 0.1 1.6 0.5

Mung Beans 1/4 Cup 180 0.5 32 12

Mustard Greens 1 Cup 15 0.1 2.7 1.5

Okra 1 Cup 31 0.1 7 2

Onions 1 TBSP 4 0 0.9 0.1

Parsnips 1 Cup 100 0.4 23.9 1.6

Pumpkin 1 Cup 30 0.1 7.5 1.2

Radishes 1 Cup 19 0.1 3.9 0.8

Red Peppers 1 Cup 46 0.4 9 1.5

Rhubarb 1 Cup 26 0.2 5.5 1.1

Rutabagas 1 Cup 50 0.3 11.4 1.7

Shallots 1 TBSP 7 0 1.7 0.2

Snow Peas 1 Serving (100 grams) 40 0 8 3

Soybean 2.5 oz. 100 3.5 8 8

Spinach 1 Cup 7 0.1 1.1 0.9

Sweet Potatoes 1 Cup or 7.1 oz. 180 0.3 41.4 4

Squash 1 Cup 18 0.2 3.8 1.4

Taro 1 Cup 116 0.2 27.5 1.6

Tomatillos 1 Cup 21 0.7 3.9 0.6

Turnips 1 Cup 36 0.1 8.4 1.2

Watercress 1 Cup 4 0 0.4 0.8

Yellow Peppers 1 Cup 49 0.4 10 1.6

Zucchini 1 Cup 20 0.2 4.2 1.5

 DIARY: Use sparingly - however, if you do not include this source in your intake - you
will lose weight faster.

DIARY MEASURE CALORIES FAT CARB PRO

American Cheese 1 oz. 94 6.9 2.4 5.6

Cottage Cheese (Fat Free) 1/2 Cup 80 0 7 12.9

Greek Yogurt (Plain) 6 oz. 100 0 7 18

Monterey Jack Cheese 1 oz. 110 9 0.7 7

Mozzarella Cheese 1 oz. 85 6.3 0.6 6.3

Provolone Cheese 1 oz. 98 7.5 0.6 7.2

Skim Milk 1 Cup (250 grams) 91 0.4 13 8.8

Swiss Cheese 1 oz. 106 7.8 1.5 7.5

Unsweetened Almond Milk 1 Cup (240 grams) 30 2.5 1 1

Whole Egg 1 Large 78 5.3 0.6 6.3

 WHOLE GRAINS: Use sparingly.

WHOLE GRAINS MEASURE CALORIES FAT CARB PRO

Brown Rice 1 Cup (6.9 oz.) 218 1.6 45.8 4.5

Multi-Grain Bread 1 slice (45 grams) 130 2.5 21 5

Oatmeal 1 Cup (2.9 oz.) 307 5.3 54.8 10.7

Popped Popcorn 1 Cup (0.3 oz.) 31 0.4 6.2 1

Quinoa 1 Cup (6.5 oz.) 222 3.6 39.4 8.1

Rye Bread 1/2 slice (1.4 oz.) 80 0 17 3

Whole Wheat Bread 1 oz. (slice) 78 1 14.3 3

Whole Wheat Pancakes 1.6 oz. 92 2.9 12.9 3.7

Whole Wheat Pasta 1 Cup (5 oz.) 176 0.8 37.7 7.6

Wild Rice 1 Cup (5.8 oz.) 166 0.6 35 6.5

 OTHER IMPORTANT ITEMS YOU CAN HAVE IN YOUR KITCHEN

Sweeteners
! Apple Sauce (No sugar added / sugar-free)
! Stevia (Raw)
! Truvia
! Walden Farms (Syrup)

Vinegar
! Red Wine
! Rice
! White

Spices
! Mrs. Dashs Spices (Any Collection)
! Sea Salt
! Low-Sodium Salt
! Dry Herbs

Sauces
! Salsa
! Hot Sauce (I.E. - Cholula)
! Chili Paste
! Herb Paste (Ginger, Garlic, Cilantro)
! Tomato Paste or Sauce
! Mustard Yellow or Dijon
! Braggs Liquid Amino

Misc.
! Nutritional Yeast
! Vanilla Extract
! Almond Extract
! Olive Oil Cooking Spray

Drinks
! Coffee (Black, Ground, Etc).
! Tea (Green, Mint or Unsweetened).
! Red Wine (Up to 2 times a week - 1 glass).
! Crystal Light or Mio (including a line that promotes energy).
! Cranberry Juice (Make sure label says 100% juice - not juice drink or cocktail)
Limit this to one glass a day (6-7 ounces). You can find better cranberry
juices at health food or supermarkets.