Protein

CHICKEN BREAST

Calories – 145
Protein – 32g
Fat – 2g
Sat Fat – 1g

TURKEY BREAST

Calories – 155
Protein – 35g
Fat – 2g
Sat Fat– 1g

LEAN MINCED BEEF

Calories – 125
Protein – 22g
Fat – 4g
Sat Fat– 2g

SIRLOIN STEAK

Calories – 176
Protein – 27g
Fat – 7g
Sat Fat – 3g

COD

Calories – 100
Protein – 24g
Fat – 0g
Sat Fat – 0g

SALMON

Calories – 261
Protein – 24g
Fat – 19g
Sat Fat – 4g

PRAWNS

Calories – 168
Protein – 16g
Fat – 0g
Sat Fat – 0g

Carbs

BASMATI RICE

Calories – 120
Protein – 3g
Fat – 0g
Sat Fat – 0g
Carbohydrate – 27g

SWEET POTATO MASH

Calories – 90
Protein – 1g
Fat – 0g
Sat Fat – 0g
Carbohydrate – 20g

PASTA

Calories – 153
Protein –6g
Fat – 1g
Sat Fat– 0g
Carbohydrate – 30g

SALAD POTATOES

Calories – 66
Protein – 2g
Fat – 0g
Sat Fat – 0g
Carbohydrate – 14g

WHOLEMEAL PASTA

Calories – 148
Protein – 5g
Fat – 1g
Sat Fat – 0g
Carbohydrate – 28g

EGG NOODLES

Calories – 170
Protein – 6g
Fat – 1g
Sat Fat – 0g
Carbohydrate – 33g

COUS COUS

Calories – 136
Protein – 5g
Fat – 2g
Sat Fat – 0g
Carbohydrate -24g

WHOLEGRAIN RICE

Calories – 111
Protein – 2.6g
Fat – 1g
Sat Fat – 0g
Carbohydrate – 23

Salad

ICEBERG LETTUCE

Calories – 21
Protein – 2g
Fat – 0g
Sat Fat – 0g
Carbohydrate – 2g

GREEN PEPPER

Calories – 30
Protein – 1g
Fat – 0g
Sat Fat – 0g
Carbohydrate – 5g

 

SWEETCORN

Calories – 84
Protein – 3g
Fat – 2g
Sat Fat – 0g
Carbohydrate – 13g

TOMATOES

Calories – 30
Protein – 1g
Fat – 1g
Sat Fat – 0g
Carbohydrate – 4g

RED ONION

Calories – 37
Protein – 1g
Fat – 0g
Sat Fat – 0g
Carbohydrate – 7g

 

RED PEPPER

Calories – 30
Protein – 1g
Fat – 0g
Sat Fat – 0g
Carbohydrate – 5g

CUCUMBER

Calories – 16
Protein – 1g
Fat – 1g
Sat Fat – g
Carbohydrate – 1g

FRESH SPINACH

Calories – 19
Protein – 3g
Fat – 0g
Sat Fat – 0g
Carbohydrate – 0g

 

KIDNEY BEANS

Calories – 294
Protein – 22g
Fat – 1g
Sat Fat – 0g

Veg

BROCCOLI

Calories – 43
Protein – 4g
Fat – 1g
Sat Fat – 0g
Carbohydrate – 4g

GARDEN PEAS

Calories – 81
Protein – 6g
Fat – 1g
Sat Fat – 0g
Carbohydrate – 11g

SPINACH

Calories – 19
Protein – 3g
Fat – 0g
Sat Fat – 0g
Carbohydrate – 0g

CARROTS

Calories – 35
Protein – 0g
Fat – 1g
Sat Fat – 0g
Carbohydrate – 5g

SAVOY CABBAGE

Calories – 33
Protein – 2g
Fat – 1g
Sat Fat – 0g
Carbohydrate – 4g

GREEN BEANS

Calories – 35
Protein – 2g
Fat – 0g
Sat Fat – 0g
Carbohydrate – 4g

KALE

Calories – 29
Protein – 2g
Fat – 1g
Sat Fat – 0g
Carbohydrate – 1g