There are repeats on this and it’s not exhaustive by a long shot. However, the bulk of these ingredients are staples in our home and readily available.
Wet Ingredients:
• Milk 2% (122 calories 1 cup)
• Milk, Whole (146 calories 1 cup)
• Half & Half (322 calories 1 cup)
• Soy Milk, Vanilla (100 calories, 1 cup – 90 calories for plain)
• Rice Milk, Vanilla, enriched (130 calories, 1 cup – 120 calories for plain)
• Almond Milk (60 calories, 1 cup)
• Whole Milk Yogurt, plain (149 calories 1 cup)
• Lowfat Yogurt, plain (154 calories, 1 cup)
• Lowfat Yogurt, flavoried (250 calories 1 cup)
• Juice Nectar (Apricot, Pineapple) (150 calories 1 cup)
• Kefir (160 calories 1 cup)
• Applesauce (102 calories, 1 cup)
• Homemade almond milk (1 cup to 3 cups water = 175 calories/cup)
High Fat or Calorie Ingredients:
• Coconut Milk (28 calories 1 Tbsp)
• Coconut Cream (36 calories 1 Tbsp)
• Whipping Cream ( 52 calories 1 Tbsp)
• Whole Milk Yogurt (149 calories 1 cup)
• Coconut Oil (117 calories 1 Tbsp)
• Vegetable Oil (120 calories 1 Tbsp)
• Olive Oil (120 calories 1 Tbsp)
• Cottage Cheese 4% (225 1 cup, 720 per container)
• Avocodo (322 calories for 1, 234 calories 1 cup)
• Sour Cream (26 calories 1 Tbsp, 492 calories 1 cup)
• Wheat Germ (412 calories 1 cup)
• Whole wheat flour (407 calories 1 cup)
• White flour (455 calories 1 cup)
High Protein Ingredients:
• Almonds, raw (164 calories 1 oz. – about 640-800 per cup)
• Peanuts (166 calories 1 oz.)
• Chia Seeds, dried (139 calories, 1 oz.)
• Peanut Butter (94 calories, 1 Tbsp)
• Almond Butter (101 calories, 1 Tbsp)
• Carnation Instant Breakfast Powder (102 calories, 1 oz.)
• Egg (70 calories, 1 egg)
• Nonfat Dry Milk (60 calories, 1 cup)
• Ground Flax Seeds (140 calories, 1 oz.)
• Tofu, regular, raw (94 calories, ½ cup)
• Dried Egg Whites (53 calories, 1 Tbsp)
• Black Beans , cooked (227 calories, 1 cup,)
• Garbanzo Beans, cooked (269 calories, 1 cup, 728 calories for 1 cup dried)
• Lentils, cooked (230 calories, 1 cup)
• Chicken breast, no skin (about 210 calories, 1 cup)
Flavor:
• Apple, without skin (54 calories, cubed)
• Pear, without skin (93 calories, cubed)
• Blueberries (84 calories, 1 cup)
• Vanilla (0 calories)
• Carnation Instant Breakfast Powder (102 calories, 1 oz.)
• Flavored Protein Powder (about 100 calories per serving)
• Juice Concentrate (339 calories, 6 oz.)
• Juice Nectar (Apricot, Pineapple) (150 calories 1 cup)
• Bananas (drink or freeze quickly) – (about 100 calories, 1 banana or 1 cup mashed)
• Jam/jelly
• Honey (60 calories 1 Tbsp)
• Sugar (45 Calories 1 Tbsp)
Grains/Carbs:
• Cooked Oatmeal, Rolled Oats – (150 calories for ½ cup dry)
• Wheat Germ (414 calories, 1 cup)
• Cooked Brown, Long-grain Rice (216 calories, 1 cup)
• Cooked White, Long-grain Rice (205 calories, 1 cup)
• Potato Flakes, dry (170 calories, 1 cup)
• Baby Food Cereal (Rice or Oat)
• Whole Wheat Flour (407 calories, 1 cup – 25 calories, 1 Tbsp)
Vegetables/Fruit:
• Squash (about 100 calories, 1 cup cubed)
• Pumpkin, mashed (50 calories 1 cup)
• Sweet Potato (249 calories, 1 cup mashed)
• Yam (158 calories, 1 cup cubed)
• Potato (113 calories, 1 cup mashed)
• Peas (22 calories, 1 oz. – 62 calories, ½ cup)
• Corn (23 calories, 1 oz. – 66 calories, ½ cup)
• Applesauce (102 calories, 1 cup)
• Blueberries (84 calories, 1 cup)