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