Shopping list of proteins to stop munchies
ON THIS diet plan, even though you should aim to stick to 800 to 900 calories per day in the initial weight-loss phase, you can include extra protein into your diet on hungry days without fear of compromising your weight-loss success
(it’s far better than giving in to a craving and reaching for a pastry, a chocolate bar or a packet of crisps):
BACON
1 tbsp (7g) chopped dry-fried
23 cals/1.7g protein CHORIZO
1 tbsp (10g) 40cals or 2.7g protein CHICKEN BREAST
75g 115cals/22.6g protein
TUNA
45g drained in oil 85kcals/5g protein
ANCHOVIES
4 drained in oil 23kcals/3g protein
PRAWNS
75g prawns 59kcals/10g protein
GREEK YOGURT
1 tbsp (about 40g) fullfat live Greek yogurt 53kcals/2.2g protein
PARMESAN
10g 42kcals/3.5g protein
FETA
15g full-fat feta 37kcals/2.3g protein
CHEDDAR
30g (matchboxsized piece) 124kcals/7.5g protein
HALLOUMI
30g, lightly fried in 1 tsp olive oil 145kcals/6g protein
EGG
1 medium egg 78kcals/7.7g protein
SEEDS
15g mixed seeds 55kcals/2.2g protein
SESAME SEEDS
2 tsp (about 10g) 60kcals/2.1g protein
EDAMAME BEANS
80g cooked shelled beans 110kcals/9g protein
ALMONDS
15g 95kcals/3.8g protein WALNUTS
30g 185kcals/7.6g protein
PUY LENTILS
100g cooked 143kcals/10.6g protein
BEANS
100g canned beans 109cals/7g protein
QUINOA
100g cooked quinoa 185cals/6g protein
TOFU
100g tofu 123cals/12.5g protein