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