Food Chicken breast, cooked (per 100g) Chicken thigh, cooked, skinless (per 100g) Turkey mince 2%, cooked (per 100g) Beef mince 5%, cooked (per 100g) Salmon fillet, cooked (per 100g) Cod or haddock, cooked (per 100g) Tuna, tinned in spring water, drained (per 100g) Prawns, cooked (per 100g) Egg, large (per egg) Egg whites (per 100g) Greek yoghurt 0% (per 100g) Cottage cheese (per 100g) Skyr (per 100g) Semi-skimmed milk (per 100ml) Whey protein scoop (per scoop) Cheddar (per 30g) Tofu, firm (per 100g) Quorn pieces (per 100g) Lentils, cooked (per 100g) Chickpeas, tinned, drained (per 100g) Kidney beans, tinned, drained (per 100g) Baked beans (per 100g) Basmati rice, cooked (per 100g) Microwave rice pouch (per pouch) Pasta, cooked (per 100g) Potato, boiled (per 100g) Jacket potato, medium (per potato) Sweet potato, baked (per 100g) Wholemeal bread, slice (per slice) Wrap, tortilla (per wrap) Oats (per 40g) Banana, medium (per banana) Apple, medium (per apple) Berries (per 100g) Broccoli, cooked (per 100g) Mixed veg, frozen, cooked (per 100g) Salad, big bowl (per bowl) Peppers and onion, cooked (per 100g) Avocado, half (per half) Peanut butter (per 15g) Olive oil (per 10ml) Butter (per 10g) Hummus (per 30g) Fajita or curry sauce, jar (per 100g) Protein bar (per bar) Beer, pint of lager (per pint) Wine, 175ml glass (per glass) Chocolate, 4 squares (per serve)
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This plate
0 kcal · 0 g protein · 0 g carbs · 0 g fat
Protein first: protein at every meal. The cheat sheet lists 30g in 25 foods.
Cooking a meal from the recipe bank ? The numbers are already on each card.
Members get the full nutrition baseline written for them. It is part of both packages.
