MEAT (per 100g)
| Serving Size | Calories | Protein (g) | |
| Chicken | 1 breast (150g) | 159 | 36 |
| Turkey Breast | 100g | 118 | 24 |
| Steak | 189 | 29 | |
| Beef Mince (5% fat) | 125g | 155 | 26 |
| Pork | 242 | 27 | |
| Turkey Mince | 125g | 148 | 31 |
| Turkey Bacon | |||
| Chicken Sausage |
FISH (per 100g)
| Serving Size | Calories | Protein (g) | |
| Salmon | 208 | 20 | |
| Prawns | 99 | 24 | |
| Cod | 82 | 18 | |
| Haddock | 87 | 18.5 | |
| Tuna Steak | 144 | 23 | |
| Canned Tuna (spring water) | 116 | 25.5 |
VEGETARIAN / VEGAN ALTERNATIVES (per 100g)
| Serving Size | Calories | Protein (g) | |
| Tofu | 76 | 8 | |
| Seitan | 100g | 370 | 75 |
| Tempeh | 100g | 193 | 19 |
| Soya Milk | 100ml | 42 | 3.3 |
DAIRY (per 100g)
| Serving Size | Calories | Protein (g) | |
| Hard Boiled Egg | 1 Medium egg | 68 | 5.5 |
| Skimmed Milk | 100ml | 34 | 3.5 |
| Semi Skimmed Milk | 100ml | 46 | 3.5 |
| Whole Milk | 100ml | 63 | 3.4 |
| Greek Yoghurt |
NUTS, SEEDS & OATS (per 100g)
| Serving Size | Calories | Protein (g) | |
| Peanut Butter | 30g/ tbsp | 172 | 8 |
| Almonds | 576 | 21 | |
| Brazil Nuts | 656 | 14 | |
| Cashew Nuts | 553 | 18 | |
| Peanuts | 567 | 26 | |
| Sesame Seeds | 573 | 18 | |
| Sunflower Seeds | 573 | 17 | |
| Pistachios |
CHEESE (per 100g)
| Serving Size | Calories | Protein (g) | |
| Cheddar | 402 | 25 | |
| Mozzarella | 280 | 28 | |
| Ricotta | 174 | 11 | |
| Cottage Cheese | 98 | 11 | |
| Feta | 246 | 14 | |
| Babybel | 1 serve | 60 | 4.6 |
FRUIT & VEG (per 100g)
| Serving Size | Calories | Protein (g) | |
| Broccoli | 100g | 34 | 2.8 |
| Spinach | 100g | 23 | 2.9 |
| Avocado | 75g (½) | 161 | 2 |
| Kale | 100g | 49 | 4 |
| Sweetcorn | 100g | 86 | 3.2 |
| Edamame | 50g |
