Protein Sources. Ingredients Amount Protein Carbs Fibre Fats Kcal. Chicken 100g Turkey 100g Turkey Bacon 100g

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1 Protein Sources Chicken 1g Turkey 1g Turkey Bacon 1g Lean Turkey Sausages 1g Veal (3%) 1g Pork 1g Beef (3%) 1g Beef (5%) 1g Steak 1g Beef Jerky 1g Prawn (Shrimp; uncooked) 1g 15 6 Salmon (uncooked) 1g White Fish (uncooked) 1g Tuna (uncooked) 1g Canned Tuna 1.5 can drained weight (~17g) Egg 1 egg Egg Whites (Liquid) 1ml Low Fat Greek Yoghurt (% Total Fage) 1g Cottage Cheese (2%) 1g Low Fat Cheese 1g Fat Free Cheese 1g Fat Free Cream Cheese 1g Tofu 1g O% Fairlife Milk 1ml % Dairy Milk 1ml Almond Milk (Unsweetened) 1ml Protein Flapjack

2 Carbohydrates White Rice (uncooked) 1g Brown Rice (uncooked) 1g Potato (uncooked) 1g Sweet Potato (uncooked) 1g Pasta (uncooked) 1g Rice Pasta 1g Quinoa 1g Cous cous 1g Oatmeal 1g Puffed Rice 1g Children's Cereal 1g Muesli 1g Rice Cakes 1 cake Caramel Rice Cakes 1 cake Sprouted Ezikiel Bread 1 Slice Tortilla Wraps (White) 1g Flatout Low Carb Wraps 1g Baguette 1g Black Beans 1g Red Kidney Beans 1g Refried Beans 1g Lentils (Dried) 1g Chickpeas (Tinned) 1g Cream of Rice 1g Fruits Banana Apple Orange Pineapple 1g Strawberries 1g Raspberries 1g Blueberries 1g Cranberries (Fresh) 1g Melon (Honeydew) 1g Kiwi Mangos 1g Grapefruit Rhubarb 1g Apricots (Fresh) 1g Lemon Lime Vegetables Amount Protein Carbs Fibre Fats Kcal Broccoli 1g Green Peas 1g Green Beans 1g Asparagus 1g Aubergine 1g Leek 1g Mushrooms 1g Cauliflower 1g Zucchini 1g Edamame 1g Brussel Sprouts 1g Artichoke 1g Kale 1g Cabbage 1g Swiss Chard 1g Butternut Squash 1g Turnip 1g Parsnips 1g Spinach 1g Lettuce 1g Cucumber 1g Carrot 1g Celery 1g Bell Pepper 1g Beetroot 1g Onion 1g Tomatoes 1g Corn 1g

3 Fats Amount Protein Carbs Fibre Fats Kcal Peanut Butter 1g Almond Butter 1g Almonds 1g Walnuts 1g Cashew Nuts 1g Macademia Nuts 1g Desiccated Coconut 1g Chia Seeds 1g Flaxseed (Seeds) 1g Oils (Olive, Nuts, Macadamia, Coconut Oil etc) 1 tbs /2 tbs tsp % Dark Chocolate 1g Olives 1g Hummus 1g Avocado (without stone) 1g

4 Supplements Whey Protein 1 Scoop Omega 3 Tablet BCAA 1g 5 2 Intra-MD 1 scoop 3 12 Dextrose 1g Creatine 5g Beta Alanine 3g L-Citrulline 6g Condiments Ingredients Amount Protein Carbs Fibre Fats Calories Heinz Low Sugar Tomato Ketchup 1 tbsp 1 4 Canned Tomatoes 1g 2 8 Hot Sauce 1 tsp Low Fat Ranch 1 tbsp Low Fat Mayo 1 tbsp Brown Sauce 1 tbsp 4 16 Light Soy Sauce 1 tbsp 2 8 Light Tomato Pasta Sauce 1/2 cup Walden Farm Salad Dressing (multiple flavours available) 1 tbsp Sweet Chilli Sauce 3-4 tbsp Mexican & Chinese Spices 1 tsp Reduced Fat Parmesan 2 tsp Balsamic Vinegar 1 tbsp 2 8 Sugar Free Maple Syrup 6ml % cocoa 1 tbsp Cinnamon PInch PB2 2 tbsp

5 Seasonings Spice Allspice Basil Bay Leaf Cardamon Cayenne Pepper Chia Seeds Chilli Powder Chives Cinnamon Cloves Corriander Cumin Dill Fennel Seeds Fenugreek Garlic Ginger Mint Powdered Mustards Nutmeg Nutritional Yeast Oregano Paprika Parsley Peppercorns Rosemary Saffron Sage Sesame Seed Star Anise Tarragon Thyme Tumeric Good For: Sweet mixture of cinnamon, clove & nutmeg- used in baked goods. Mostly used in Italian Cooking- best with pasta, tomatoes, chicken. Adds an earthy flavour to dishes- good in meat dishes, stocks, sauces. Widely used in Indian cooking. Great when combined with cloves or cinnamon in baked products. From red chilli peppers. Adds a heat to your dishes. Good in smoothies and chia puddings- nutritious and add texture. Mild to Hot- can be used in a range of savoury dishes to add heat. Onion/ garlic flavour- good with fish, sauces and salads. Sweet, aromatic flavour. Great in both sweet and savoury dishes. Sweet, warming spice- compliments slow cooked meat and baked products. Commonly used in chilli or curry dishes. Hot, earthy flavour. Commonly used in Middle Eastern cooking- good on meat and fish. Tangy flavour, good with fish and seafood. Aniseed flavour- found in Chinese Five Spice, many curries and good with fish dishes. Sweet spice. Used in Indian cooking, yoghurts, vegetables and sauces. Used in cuisines worldwide, particularly Italian. Also has many health benefits. Sweet, tangy flavour. Used a lot in Jamaican cooking- meats and cakes. Cool, refreshing flavour. Used in drinks, with lamb and desserts. Hot, pungent flavour. Used in sauces. Nutty, warm, spicy flavour- best in cakes, white sauces, creamed spinach. Nutty, creamy, cheese flavour- a common cheese substitute. Commonly used in Italian cuisine. Pasta, meat, tomatoes. From dried rep peppers- ranges from sweet to hot. Used in dips, tagines, with eggs. Slightly peppery flavour. Used as a garnish, particularly good in white sauce on fish. A common seasoning for all savoury dishes. Aromatic flavour. Commonly used with meat, casseroles and roasted potatoes. Used in Indian cuisine- a deep burnt orange colour, sweet flavour. Very expensive. Slightly bitter, minty flavour. Good in stuffing or meat dishes. Nutty flavour. Array of uses- crackers, salads, seafood. Liquorice flavour. Used in baking and stocks. Sweet aniseed/ vanilla flavour- key in French cuisine. Good with poultry, eggs and cheese. Sweet, earthy flavour. Good with Mediterranean vegetables, pork, fish and lamb. Yellow to Orange colour- used to colour food. Commonly used in curry dishes.