Peterborough Guy
Luton and Dunstable
Was sent this from my dietician today. Hope this helps people.
PROTEIN FOODS
FOOD PORTION SIZE PROTEIN (g) KCALS FAT (g)
Cheddar cheese (half fat) 30g – matchbox 10 78 5
Cheddar cheese (half fat) 45g (in s/w) 14 117 7
Cheese triangle 14g 2 39 3
Cottage cheese 40g (1 tbsp) 6 39 2
Cod 120g (med) 26 115 1
Crabstick 17g 1 14 0.2
Salmon 100g 20 197 13
Tuna (in brine) 45g (in s/w) 11 85 4
Tuna (in brine) 100g(in salad/small can) 24 189 9
Mince 200g (med) 38 458 30
Bacon rasher 25g 2 73 5
Roast beef 30g (1 slice) 8 64 4
Chicken breast 130g 34 185 5
Ham 23g (1 slice) 4 28 1
Pate (low fat) 40g (on bread) 7 76 5
S/S milk 585g (1pt) 19 193 1.2
S/S milk 293g (1/2 pt) 10 103 0.6
Dried milk 3g (1 teaspoon) 1 10 0.02
Yogurt (Muller Lite) 200g 10 82 0.4
Brazil nuts 10g (x3) 1 68 7
Sesame seeds 10g (1 tbsp) 2 60 6
Eggs 67g (x1) 8 98 7
Eggs 120g (x2 – scrmbld13 176 13
Peanut butter 20g (spread thick) 5 125 11
Custard 150g 4 119 0.2
Chick peas 28g (1tbsp) 2 34 0.6
Hummus 30g (1 tbsp) 0.5 56 4
Baked beans 225g (1/2 tin) 11 189 1
Lentils 30g (1 tbsp) 3 32 0.2
PROTEIN FOODS
FOOD PORTION SIZE PROTEIN (g) KCALS FAT (g)
Cheddar cheese (half fat) 30g – matchbox 10 78 5
Cheddar cheese (half fat) 45g (in s/w) 14 117 7
Cheese triangle 14g 2 39 3
Cottage cheese 40g (1 tbsp) 6 39 2
Cod 120g (med) 26 115 1
Crabstick 17g 1 14 0.2
Salmon 100g 20 197 13
Tuna (in brine) 45g (in s/w) 11 85 4
Tuna (in brine) 100g(in salad/small can) 24 189 9
Mince 200g (med) 38 458 30
Bacon rasher 25g 2 73 5
Roast beef 30g (1 slice) 8 64 4
Chicken breast 130g 34 185 5
Ham 23g (1 slice) 4 28 1
Pate (low fat) 40g (on bread) 7 76 5
S/S milk 585g (1pt) 19 193 1.2
S/S milk 293g (1/2 pt) 10 103 0.6
Dried milk 3g (1 teaspoon) 1 10 0.02
Yogurt (Muller Lite) 200g 10 82 0.4
Brazil nuts 10g (x3) 1 68 7
Sesame seeds 10g (1 tbsp) 2 60 6
Eggs 67g (x1) 8 98 7
Eggs 120g (x2 – scrmbld13 176 13
Peanut butter 20g (spread thick) 5 125 11
Custard 150g 4 119 0.2
Chick peas 28g (1tbsp) 2 34 0.6
Hummus 30g (1 tbsp) 0.5 56 4
Baked beans 225g (1/2 tin) 11 189 1
Lentils 30g (1 tbsp) 3 32 0.2