Restoring you at a home away from home

All Protein Sources

Needing protein? Each quantity provides 16 grams of protein.

4 large egg (130 grams) EGG WHITES

18 grams PROTEIN ISOLATE

½ can (60 grams) CANNED TUNA PACKED IN WATER

70 grams (0.070 kg) RAW CHICKEN OR TURKEY BREAST WITHOUT SKIN

80 grams (0.080 kg) RAW WHITE FISH


Fat legend

(+) 10 grams of fat
(++) 20 grams of fat
(+++) 30 grams of fat

125 grams FIRM TOFU

½ cup (125 ml / 120 grams) 2% M.F.COTTAGE CHEESE

2 LARGE EGGS (+)

80 grams (0.080 kg) RAW FATTY FISH *salmon*sardines*mackerel*trout* (+)

90 grams (0.090 kg) RAW EXTRA LEAN GROUND BEEF (+)

70 grams RAW LEAN CUTS OF BEEF (+)

60 grams LIGHT CHEESE 16-20% M.F. (+)

60 grams REGULAR CHEESE 30% M.F. (++)

½ cup (125 ml/ 75 grams) ALMONDS OR PEANUTS (+++)

1/3 cup (80 ml/ 45 grams) PUMPKIN OR SQUASH SEEDS (++)

4 tbsp (60 ml) PEANUT OR ALMOND BUTTER (+++)

1 cup (250 ml) LENTILS, CHICKPEAS, & ALL LEGUMES

500 ml MILK

500 ml PLAIN SOYMILK

100 ml SKIM MILK POWDER

200 grams GREEK YOGOURT, ANY FLAVOUR

350 grams PLAIN YOGOURT

350 grams ANY FLAVOUR YOGURT

500 ml CHOCOLATE MILK

600 ml FLAVOURED SOY MILK