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Help - need link for daily food "list" for carbs, protein and fat


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OK, I'm looking for links (PLEASE SEND).   Only interested in reading "list" of food names.  I find plenty of sites that explain about the food and why it's good.  Don't need that.


Specific food list for carbs, protein and fat.    Ideally, it would show the specific food, serving/portion size/grams, etc.


I need to "see" what 90 - 100 g of carbs and protein look like EACH DAY as well as 50 - 60 g of fat EACH DAY.


Can anyone help? 


If no links, I'll check a book out from the library to copy.  I'd rather not buy an entire book for the equivalent of a few pages.




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carrie,  thanks.  I went to that site but maybe I didn't use it right.  will try again.



prairiewindmomma,  thanks. yes, I have mfp an lost it.  I track on those programs but I want to know up front what the choices are.  



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