funnily enough i have my book behind me as im on my first 810 week tomorrow
340ml skimmed milk
protein
250g cottage cheese 5% fat
325g cottage cheese reduced fat 2%
175g skinless chicken breast
175g turkey breast
275g white fish fillet
260g tinned tuna (in water)
190g fresh tuna steak
275g quorn
veg
3 tablespoons
rocket, lambs lettuce, watercress,raddiccio, little gem or romaine lettuce, celery,cucumber, red radishes, courgettes,marrow, spinach, kale, turnip, taro tops, pak choi , chinese cabbage, broccoli, cauliflower , cabbage, asparagus, fennel celeriac or mushrooms
think thats all right hth