Allowable foods
Choose one portion of protein-rich foods from the list below and cook in a healthy way:
70g Soya beans, dried weight (v)
80g Red lentils, dried weight (v)
80g Chickpeas, dried weight (v)
80g Black eyed beans, dried weight (v)
96g Aduki beans, dried weight (v)
190g Tuna steak, fresh
225g Chickpeas, Canned, drained (v)
245g Chucken or Turkey breast without skin/fat
250g Pre-cooked prawns
250g Cottage cheese plain (less than 5% fat) (v)
260g Tinned tuna (in water/brine)*
275g White fish fillet, e.g cod, haddock
275g Quorn mince, Pieces (v)
325g Cottage cheese, reduced fat (less than 2% fat) (v)
350g Steamed tofu (v)
2 Large Eggs (v)
* The government recommends that if you are planning a pregnancy you should limit the amount of tinned tuna you eat to no more than four medium-sized tins (about 140g when drained) or two tuna steaks (about 179g raw weight each) per week.
(v) = Suitable for vegetarians
Please note that all weights are uncooked weights.
PLUS choose three (15ml/15g) tablespoons of any cooked or raw vegetables or salad listed below:
Asparagus
Broccoli
Cabbage (even pickled)
Cauliflower
Celeriac
Celery
Chinese leafy greens (including pak choi and Chinese cabbage)
Courgette
Cucumber
Fennel
Green peppers
Green salad leaves (including lettuce, lamb's lettuce, radicchio, little gem, rocket and romaine)
Kale
Leeks
Marrow
Mushroom
Red radishes
Spinach
Spring onions
Watercress
