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  • Canned Tuna [40g protein per can]

  • Eggs [6g protein per egg] 

  • Pork Mince [20g protein per 100g]

  • Chicken Breasts [31g protein per 100g] 

  • Frozen Wild salmon [25g of protein per 100g]

  • Peanut butter [23g protein per 100g | 5.3 protein per serving] 

  • Greek Yoghurt 2% [10g protein per 100g] 

  • Milk 3% fat [8g protein per cup] 

  • Canned giant beans [6g protein per 100g, 15g per can]

  • Whey Protein [1 scoop of whey is 25g in which around 20g, depending on the brand, is protein] At two scoops a day a 10lbs container will last you around ten weeks. 

10 Top Affordable Protein Sources

Why we need to eat more fiber

  • We’ve been told to “eat our greens” for so long when we were kids that growing up has become the moment when we can just eat anything we like and not give anyone any account of it. Unfortunately science has sided with the wisdom of the past and “eating our greens” has become a way of maintaining longevity as well as physical and mental health.

    Luckily for us who might retain a little bit of the childhood trauma to being told what to eat and have an aversion to “eating greens” it’s more about increasing the fiber in our diet (also known as roughage) than just simply eating green things we may not quite know how to cook.

    Fiber is a dietary component that we cannot digest. It appears therefore to be of little direct nutritional value to us. That doesn’t mean it is not useful. Generally speaking, dietary fiber is the edible parts of plants, or similar carbohydrates, that are resistant to digestion and absorption in the small intestine. It usually comes in two types: Soluble Fiber that can be dissolved in water (it is usually found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium) and Insoluble Fiber that passes through the digestive system relatively unchanged (typically found in whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes).

Intermittent Fasting and Why It's Good For You

  • Food is the energy we put inside our body to help it power its processes, build muscle and carry out essential repairs. To suggest that taking this away is a good thing seems counter-intuitive, yet this is exactly what scientific studies tell us need to happen. To understand why and why we benefit, we must also examine, to some extent, the role of food.

  • The food we eat provides nutrients for us which are used to carry out a variety of functions in our body. Everything food does however comes down to a very simple, fundamental process: the production of Adenosine Triphosphate (ATP) [1] which powers our body at a cellular level. Viewed like this, food becomes free of its type-casting into particular dietary labels and it then becomes a regulatory mechanism [2] for energy consumption in the human body. In plain English, regulating the amount of food we eat also regulates the amount of energy the body has to put into things like work, exercise and inflammation.