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List of proteins



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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