♧ extras

• Peer Reviewed: Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach
• List of macronutrients - Wikipedia
• Eating Disorders Self-Help Resources - Information Sheets & Workbooks

♡

• Sauce
• also: 1400 calorie high protein low carb meal plan
• fruit n vegetable nutrition
• Minimum Dietary Diversity for Women (MDD-W) Food Groups

Pure protein foods

• Venison
• Halibut
• ✔ Skinless Chicken Breast
• Tilapia
• Haddock
• ✔ Tuna
• Cod
• Crab
• Shrimp
• Basa
• Red Snapper
• ✔ Egg Whites

High protein low fat foods

• Lean Beef
• Bison
• Seitan
• Lean Pork
• Lamb (certain cuts)
• Edamame
• Fat Free/Low Fat Greek Yogurt
• ✔ Skinless Chicken Thigh
• Low Fat Cottage Cheese
• Tofu
• Turkey
• Low Fat Cheese

High protein high healthy fat

• ✔ Mackerel
• Herring
• ✔ Salmon
• ✔ Sardines
• ✔ Chia Seeds

Beyond Meat

• ✔ Whole Eggs
• Peanuts

High carb proteins

• Black Beans
• Lentils
• ✔ Green Peas
• Chickpeas
• Protein Pasta
• Quinoa
• Buckwheat
• Cereal
• Milk
• ✔ Soy Milk

Most popular types of animal and plant based protein powders on the market

• Whey
• Casein
• Egg
• Pea
• Hemp
• Soy
• Brown Rice
• Spirulina

Minimum Dietary Diversity Food Groups personal notes

• Grains, roots, and tubers
  • oats
  • baked potato
• Pulses
  • haricot beans (baked beans)
• Nuts and seeds
  • pistachio
• Dairy (lactose intolerant)
• Meat, poultry, and fish
  • sausages
  • chicken
  • tinned sardines/mackerel/tuna
• Eggs
• Dark leafy greens and vegetables
  • spinach
• Other Vitamin A-rich fruits and vegetables
  • spinach
  • tomato
  • mango
  • eggs
  • sweetcorn
• Other vegetables
  • marked above and on fruit n veg nutrition list
• Other fruits
  • "