21 Step 3-6 other proteins Protein Measurement* Kcal per measurement Traffic Light Pork (lean) 100g 123 Green Prawns (cooked peeled) 100g 68 Green Quorn chicken pieces 100g 89 Green Quorn steak/fajita strips 100g 100 Amber Quorn mince 100g 105 Green Salmon (smoked) 100g 186 Amber Tofu 100g 118 Green Tuna (fresh yellowfin) 100g 118 Green Tuna in water/brine (drained weight) 100g 99 Green *P lease note that all weights are uncooked weights, unless otherwise stated. Step 3-6 whole grains Whole grains Measurement* Kcal per measurement Traffic Light Couscous (dried, plain) 25g 94 Red Oatcakes (gluten free, plain) 11g (1 biscuit) 47 Red Oatcakes (plain) 11g (1 biscuit) 47 Red Pasta (white, dried) 30g 108 Red Pitta (wholemeal, plain) 60g (1 medium) 154 Red Quinoa (dried, plain) 25g 92 Amber
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