Proteins are a group of foods that have nutrients we can only get from eating, they are essential. They are broken down into amino acids.
Amino acids build and repair structures. Not just build biceps, they grow bones, cartilage, healthy teeth and luxurious locks of hair.
Lean Proteins
(Low calorie, low in carbohydrates & low in fat)
Turkey breast skinless
Turkey breast mince
Chicken breast skinless
Chicken thighs skinless
Chicken sausages
Chicken mince
Pork tenderloin
Pork loin
Kangaroo steaks
Zebra steaks
Ostrich steaks
Fish and seafood
(Very low in calorie, carbohydrates and fat)
Prawns
Scallops
Tuna fillets
Basa fillets
Pollock fillets
Cod fillets
Haddock fillets
Sea bass skinless
Dairy
(Moderate levels of carbohydrate and low fat)
0% Greek strained yoghurt
0% Greek yoghurt
Skyr
Quark
Kefir
Low fat cottage cheese
Philadelphia lightest
Egg whites
Soya yoghurts
Powdered Protein
(Powdered supplements, highly concentrated, low fat)
Whey protein
Pea protein
Rice protein
Hemp protein
Beef powdered protein
Egg powdered protein
Rich Proteins
(Moderate calories, low in carbohydrates, some are high in fat*)
Lean beef mince 5%
Rump steaks
Brisket
Diced beef
Beef shin
Beef skirt steak
Sirloin steak
Ribeye steak*
Bacon (back & streaky)*
Pork loin steaks
Pork sausages*
Ostrich burgers
Venison grill steaks
Lamb leg
Lamb shoulder*
Duck breast*
Chicken breast skin on
Chicken thigh skin on*
Turkey mince 7%
Turkey breast skin on
Fish
(Higher in fat, very low carbohydrate)
Salmon
Trout
Mackerel
Sardines
Dairy
(May have a mix of carbohydrate and fats)
5% Greek strained yoghurt
10% Greek yoghurt
Sheep’s yoghurt
Goat’s yoghurt
Cottage Cheese
Pineapple Cottage Cheese
Light Mozzarella
Parmesan
Babybel
Light Babybel
Light Leerdammer
Cheese Strings
Goat’s Cheese
Eggs
Duck Eggs
Vegan
(High in fibre and contain a mix of macronutrients)
Tofu
Seitan
Tempeh
Edamame
Bean burgers
Falafels
Chickpeas
Houmous
Peas
Seeds of all kinds
Peanuts
Almonds, cashews and pistachios
Beans of all kinds
Puy Lentils
Quinoa
Wild and black rices
Oats & oatcakes
Wheat and related cereals (I.e. Weetabix, Shredded Wheat, multigrain hoops)
Wholegrain breads and pastas
Protein bagels and thins
Vegetables
Broccoli
Cauliflower
Sprouts
Artichokes
Asparagus
Spinach
Mangetout
Baby corn
Beansprouts
Sprouted grains (such as sprouted broccoli or alfalfa seeds)1
Mushrooms of all kinds
Rocket
Spring greens
Condiments
Soy sauce
Fish sauce
Mustard
Pestos
Salsas
Tahini
Tatziki
Kimchi
Sauerkraut
Overall remember this is a buffet, take what you like and leave the rest.
General recommendation
INCREASE
Fish, nuts, seeds, fruits, vegetables, green leaves, whole grains, lean proteins and plenty of seafood, eggs and diversity.
DECREASE
Processed meat, processed foods, highly saturated fats and sugary drinks and only eating very few foods.
*High fat proteins can be pro inflammatory so opt for leaner cuts more often with whole grain carbohydrates and plant based fats with an increased intake of vegetables, fruits, nuts and seeds.
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