These fish – including salmon, sardines, mackerel and anchovies – have a higher fat content, which means more omega 3 fatty acids, as well as lots of protein and high vitamin D levels. Additionally, some studies have shown oily fish to have beneficial effects on heart disease, prostate cancer, vision loss and dementia. They’re easy to use in meals: salmon, for example, works with any cooking technique and seasoning; anchovies dissolve into sauces (making them taste balanced and robust rather than fishy); and high-quality canned sardines and mackerel are ideal snacks – just drain well and serve with a squeeze of lemon.
High in protein but relatively low in fat and calories, chicken is a dietary staple that’s easy to cook and takes to just about any seasoning. You can even grind it in a food processor and use in place of minced beef.
Grass-fed beef has more vitamins (up to ten times more A, for example), minerals and omega 3s than grain-fed. Ready minced may come from hundreds of cows, so have a butcher grind it, or pulse cubed meat in a processor.
Egg whites are almost all protein, with minimal calories. But the yolk is where all the other nutrients are. For scrambled, use one whole egg for every four egg whites. Add turmeric for flavour and extra nutrients.
GREEK YOGURT AND KEFIR
Greek yogurt (which has had the whey strained out) has fewer carbs and more protein than regular yogurt. You can use kefir, a fermented milk a bit like thin yogurt, to replace milk in smoothies and on cereal.