When it comes to meat and fish as a protein source, vary it throughout the week.
Different sources of protein contain different essential vitamins and nutrients.
Red meat is rich in vitamin B12 and iron, whereas fish like salmon and sardines are high in omega-3 fatty acids. Eating too much of the same foods over and over again not only gets boring but can lead to dietary deficiencies.
💥Chicken/Turkey - white meat is the leanest choice, but don't give up on dark meat if you skip the skin. Both chicken and turkey give you about 22-25 grams of high quality protein, along with B vitamins and selenium
💥Beef - lean meat delivers up to 27 grams of protein, along with a healthy dose of iron, zinc, vitamin B12 and numerous other nutrients.
💥Pork - contains BCAA's which are key in supporting muscle recovery. If you choose lean pork, it is not that high in fat.
💥Prawns/Shrimp - type of sea food very low in fat (0.3g per 100g) and gives you 24 grams of protein. It's rich in vitamin D, niacin, selenium and vitamin B12. Shrimp can also reduce inflammation and oxidative damage.
💥Cod - great source of vitamins B3, B6 and B12, as well as omega-3 fatty acids. All of which provide benefits for heart health.
It's also packed with protein (18 grams), low in calories and little fat.
💥Salmon - supplies iron, zinc, niacin, vitamin B6 and B12. It tends to be very high in heart healthy omega-3 fatty acids.
Nutritional values per 100g of product.
Vary your protein sources by incorporating fish, red meat, chicken, turkey, sea food but also eggs, beans, vegetables and dairy to keep you feeling great and covering all dietary deficiencies.