1 protein option (though you can mix and match, e.g., half of the cottage cheese and half of the chicken)
1 Vegetable option (or mix and match as for the protein)
250g plain cottage cheese (less than 5% fat)
325g reduced fat cottage cheese (less than 2% fat)
245g chicken/turkey breast without skin/fat
275g white fish fillet, eg cod, haddock
260g canned tuna in water (drained)
190g fresh tuna steak
275g quorn pieces/mince (V)
2 large eggs (V)
350g steamed tofu (V)
80g dried weight red lentils
225g canned chick peas, drained
70g dried weight soya beans
80g dried weight chick peas
3 tablespoons (or 45g) in total of any of the following:
Green salad leaves such as rocket, lambs lettuce, watercress, radicchio, little gem or romaine lettuces
Celery, cucumber or red radishes
Kale, turnip tops (the green leafy part not the actual turnip) broccoli, cauliflower or any cabbage including pickled)
Chinese leafy greens such as pok choi or Chinese cabbage
Spring onions, green peppers, spinach, asparagus, fennel and celeriac
Remember - No oil to fry (steam or poach). Don't add salt, but herbs, pepper, balsamic or lemon juice are ok. Use fat free salad dressings.
Bread and potato replacements - ummm...
You can make interesting chips out of celeriac (baked in oven of course).
Use lettuce leaves like a wrap - roll a nice big leaf around a piece of chicken or some prawns.