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.
(Low calorie, low in carbohydrates & low in fat)
Turkey breast skinless
Turkey breast mince
Chicken breast skinless
Chicken thighs skinless
Fish and seafood
(Very low in calorie, carbohydrates and fat)
Sea bass skinless
(Moderate levels of carbohydrate and low fat)
0% Greek strained yoghurt
0% Greek yoghurt
Low fat cottage cheese
(Powdered supplements, highly concentrated, low fat)
Beef powdered protein
Egg powdered protein
(Moderate calories, low in carbohydrates, some are high in fat*)
Lean beef mince 5%
Beef skirt steak
Bacon (back & streaky)*
Pork loin steaks
Venison grill steaks
Chicken breast skin on
Chicken thigh skin on*
Turkey mince 7%
Turkey breast skin on
(Higher in fat, very low carbohydrate)
(May have a mix of carbohydrate and fats)
5% Greek strained yoghurt
10% Greek yoghurt
Pineapple Cottage Cheese
(High in fibre and contain a mix of macronutrients)
Seeds of all kinds
Almonds, cashews and pistachios
Beans of all kinds
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
Sprouted grains (such as sprouted broccoli or alfalfa seeds)1
Mushrooms of all kinds
Overall remember this is a buffet, take what you like and leave the rest.
Fish, nuts, seeds, fruits, vegetables, green leaves, whole grains, lean proteins and plenty of seafood, eggs and diversity.
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.