250g plain cottage cheese (5% fat)
325g reduced fat cottage cheese (<2% fat)
175g chicken breast no skin/fat
same turkey breast
275g white fish fillet
260g canned tuna in water
196g fresh tuna steak
275g quorn pieces or mince
and three tablespoons of
green salad leaves
celery, cucumber, red radishes, courgettes, marrow, spinach, kale, turnip, taro tops?????? chinese leafy greens
broccoli, cauliflower, cabbage
asparagus, fennel celeriac
mushrooms