You can always google it, but really it's not an exact science.
Very nice looking J.!
Now here's something dull.. though I actually love it. No fat greek style yogurt (the real stuff, not that shit diet stuff full of fillers) and 3/4 of a cup of All Bran. I'm often a sparse and/or erratic eater and eating this every day ensures I get some calcium and a good dose of fiber. For some reason this always makes me feel fantastic. I guess most people would put muesli or All Bran with fruits in it but I am not big on sweets and the fiber in the plain All Bran is impressively high.