| Chicken Breast (Cooked) | 120g (1 large breast) | 198 | 37.0g | Dice up and stir-fry with soy sauce, garlic, and frozen vegetables. |
| Canned Tuna (In Water) | 120g (1 tin) | 132 | 28.0g | Mix with a spoonful of light mayo, lemon juice, and pepper. |
| Salmon Fillet (Cooked) | 120g (1 average fillet) | 240 | 26.0g | Season with salt, pepper, lemon, and air-fry or bake for 12 minutes. |
| Greek Yogurt (Plain, 0%) | 200g (1 cup) | 120 | 20.0g | Top with berries and a dash of cinnamon for a high-protein breakfast. |
| Eggs (Boiled) | 100g (2 large eggs) | 155 | 13.0g | Boil a batch for 9 mins to keep in the fridge for instant snacks. |
| Cottage Cheese (Low Fat) | 115g (1/2 cup) | 105 | 13.0g | Spread over whole-grain toast and top with sliced tomatoes. |
| Firm Tofu | 150g (1/2 block) | 125 | 14.0g | Press out water, cube, toss in cornflour/spices, and air-fry. |
| Turkey Breast Mince | 120g (1 cup) | 180 | 29.0g | Brown in a pan with taco seasoning to make quick wraps. |
| Lean Beef Mince (95%) | 120g (1 cup) | 205 | 26.0g | Cook with onions, canned tomatoes, and herbs for a fast bolognese. |
| Protein Powder | 30g (1 scoop) | 120 | 24.0g | Shake with 250ml of milk or water and a banana. |