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