A protein-rich diet has been scientifically proven to help you maintain a healthy weight.
Protein doesn’t just come from meats like beef, lamb or chicken — you can get it from fish, eggs, dairy, legumes, nuts and tofu.
For beef, a serve of protein is roughly the size and thickness of your palm; up to your knuckles for chicken; and your whole hand (or a small can of salmon or tuna) for fish. For meat-free protein, an equivalent serve is two eggs, a piece of tofu the size of a deck of cards, or 1 cup of legumes such as beans, chickpeas or lentils.
A palm-size piece of raw meat or chicken (90–100g)
2 large eggs
A small can of fish (95g)