All weights listed are uncooked.
|
PROTEIN SOURCE Each provides 20 g protein |
APPROXIMATE WEIGHT |
| Skinless, chicken breast, small | 85 g |
| Turkey breast, small | 80 g |
| Turkey breast mince (2% fat) | 80 g |
| Ham, lean | 110 g |
| Beef lean steak mince (5% fat) | 85 g |
| Steak, lean | 90 g |
| Pork, lean | 85 g |
| Lamb, lean | 75 g |
| Salmon, fresh | 95 g |
| Salmon, canned | 100 g |
| White fish, baked | 100 g |
| Tuna steak | 85 g |
| Tuna, canned in spring water | 85 g |
| King prawns | 100 g |
| Eggs, whole, free-range (3) | 160 g |
| Cottage cheese, fat-free | 200 g |
| Cows’ milk (skimmed, semi-skimmed, whole) | 568 ml (pint) |
| Low-fat Greek yoghurt | 200 g |
Combine two options in the below list in each meal. Options in italics are incomplete proteins and need to be combined.
| PROTEIN SOURCE Each example provides 10 g protein | APPROXIMATE WEIGHT |
| Tofu | 120 g |
| Tempeh | 50 g |
| Quinoa | 70 g |
| Buckwheat | 75 g |
| Edamame | 100 g |
| Kidney beans (canned) | 120 g |
| Black beans (canned) | 110 g |
| Chickpeas (canned) | 120 g |
| Lentils (canned) | 110 g |
|
FATS SOURCE Each example provides 10 g fat |
APPROXIMATE WEIGHT | HANDY MEASURE |
| Extra-virgin olive oil | 10 ml | ⅔ tablespoon |
| Seeds (chia, flax, sunflower) | 20 g | 1 heaped tablespoon |
| Mixed nuts (almond, macadamia, pistachio, walnut) | 20 g | 8–10 nuts |
| Avocado | 50 g | ½ small-sized |
| Nut butter | 20 g | 1 tablespoon |