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Food portions containing ~20g protein

Animal protein

Weight

Measure

Beef, lamb, pork

75g

2 medium slices

Turkey, chicken

75g

1small breast

Liver

100g

2 slices

Fish

100g

1 small fillet

Canned salmon/tuna

100g

1 small can

Prawns

100g

Approx. 30 prawns

Eggs

3 medium

Cheddar cheese

75g

2 matchbox sizes

Cottage cheese

150g

4 tablespoons

Milk – skimmed/semi skimmed

600ml

1 pint

Yoghurt- low fat

450ml

3 cartons

 

Vegetarian protein

Weight

Measure

Nuts (e.g. peanuts, cashews etc)

100g

2 medium packet

Seeds (e.g. sunflower, sesame)

100g

8 tablespoons

Baked beans

400g

10 tablespoons

Kidney beans/split peas

300g

8 tablespoons

Lentils

300g

8 tablespoons

Quorn

200g

Tofu, steamed

250g

1 packet

Soya milk

700ml

1 pint

Hummus

250g

8 tablespoons

Peanut butter

100g

Thickly spread on 4 slices bread

Bread

250g

6 medium slices

Pasta/noodles

500g

16 tablespoons