Food                                     Portion Size        Protein (g)             Kcal

Meat and Fish

Beef fillet steak , grilled      2 slices               31                       197

Chicken breast grilled        1 breast             39                       191

Turkey light meat roast       2 slices               47                       214

Cod poached                     1 fillet                 25                       113

Mackerel grilled                  1 fillet                 31                       359

Tuna tin in brine                  1 sml tin              24                       99

 Dairy products & eggs

Cheese cheddar                1 thick slice        10                       165

Cottage cheese                 1 sml carton      15                       110

Skimmed milk                      1 glass                7                        66

Yoghurt low fat plain          1 carton             8                        84

Yoghurt low fat fruit            1 carton             6                         135

Fromage frais fruit               1 sml carton      7                        131

Eggs                                     1 med                8                        90

Nuts & Seeds

Peanuts roasted & salted   1 handful           12                       301

Peanut butter                      on 1 slice brd     5                        125

Cashew nuts roasted         1 handful           10                       306

Walnuts                                1 handful           7                        344

Sunflower seed                    2 tbsp                 6                        186

Sesame seeds                     2 tbsp                 4                        144

Pulses

Baked beans                       1 sml tin              10                       166

Red lentils                            3 tbsp                 9                        120

Red kid beans                     3 tbsp                 10                       124

Chick peas                          3 tbsp                 12                       169

Soya products

Soya milk plain                    1 glass                6                        64

Soya mince                         2 tbsp dry          13                       79

Tofu                                      half a pack        8                        73

Tofu burger                          1                         5                        71

Quorn products

Quorn mince                       4 tbsp                 12                       86

Pin It on Pinterest

Share This