Menu Selector – Low Fat High Protein Food Plan

Stewed Fruit & Greek Yogurt

Kcals

258

Protein

13

Fat

6

Fibre

7

Carbs

39

Toasted BLT

Kcals

248

Protein

26

Fat

2.6

Fibre

7

Carbs

35.4

Toasted Egg & Mayo

Kcals

224

Protein

14

Fat

8

Fibre

4

Carbs

26

Toasted Ham & Cheese

Kcals

269

Protein

26

Fat

5.6

Fibre

5

Carbs

33.5

Toasted Smoked Salmon & Mayo

Kcals

251

Protein

17

Fat

7

Fibre

4

Carbs

26

Hi-Fibre Porridge

Kcals

274

Protein

14

Fat

6

Fibre

9

Carbs

40

Weekend Brunch

Kcals

290

Protein

21

Fat

9

Fibre

8

Carbs

30

Lizi's Granola, Pomegranate & Yogurt

Kcals

286

Protein

18

Fat

7

Fibre

9

Carbs

33

Chicken Noodle Soup

Kcals

341

Protein

31.6

Fat

11

Fibre

2.2

Carbs

27

Mushroom Soup

Kcals

49

Protein

5

Fat

2

Fibre

3.5

Carbs

3

Chicken Salad

Kcals

257

Protein

35

Fat

14

Fibre

8

Carbs

17

Egg Salad

Kcals

268

Protein

19

Fat

14

Fibre

8

Carbs

17

Smoked Salmon Salad

Kcals

293

Protein

25

Fat

14

Fibre

8

Carbs

17

Smoked Mackerel Salad

Kcals

219

Protein

12

Fat

13

Fibre

8

Carbs

17

Tuna Salad

Kcals

208

Protein

27

Fat

4.6

Fibre

8

Carbs

17

Chickpea Salad

Kcals

351

Protein

20

Fat

6.4

Fibre

16.6

Carbs

53

Ham Salad

Kcals

216

Protein

21

Fat

7.3

Fibre

8

Carbs

18

Warm Mexican Wrap

Kcals

293

Protein

10

Fat

12

Fibre

8

Carbs

36

Red Pepper Soup

Kcals

137

Protein

5.6

Fat

4.3

Fibre

4.3

Carbs

22.5

Pizza

Kcals

392

Protein

13

Fat

15.1

Fibre

7

Carbs

41

Chicken Fajita

Kcals

541

Protein

54

Fat

15

Fibre

8

Carbs

45

Cottage Pie

Kcals

380

Protein

33

Fat

12.7

Fibre

12

Carbs

32

White Fish w/ Greens

Kcals

274

Protein

40

Fat

10

Fibre

7

Carbs

12

Chicken Stirfry

Kcals

299

Protein

49

Fat

7

Fibre

7

Carbs

12

Lentil Dahl

Kcals

165

Protein

10

Fat

2

Fibre

6

Carbs

28

Baked Fish with 2 cold sides

Kcals

306

Protein

39

Fat

15

Fibre

4

Carbs

7

Any Fresh Fruit - e.g. 85g banana

Kcals

69

Protein

1

Fat

0

Fibre

1

Carbs

17

Date & Choc

Kcals

68

Protein

1

Fat

2

Fibre

1

Carbs

11

10g 70% Lindt Chocolate

Kcals

57

Protein

1

Fat

4

Fibre

0

Carbs

3.4

Yogurt & Berries

Kcals

85

Protein

6

Fat

3

Fibre

3

Carbs

7

Twister Ice Lolly

Kcals

75

Protein

0.6

Fat

0.7

Fibre

0

Carbs

16

Veggie Sticks & Houmous

Kcals

106

Protein

3

Fat

6

Fibre

4

Carbs

9

Crackers & Cheese

Kcals

107

Protein

7

Fat

3

Fibre

1

Carbs

15

Nairn Oat Biscuits

Kcals

86

Protein

1.4

Fat

3

Fibre

1.4

Carbs

13

Baked Ham

Kcals

75

Protein

13

Fat

2.3

Fibre

0

Carbs

0.7

Mackerel Pate

Kcals

136

Protein

11

Fat

10

Fibre

0

Carbs

2.5