Vegetables - 1/2 your plate Asparagus Aubergine Beans (Edamame, French, Green, Runner) Broccoli Cabbage (Red/White/Leafy) Carrot Cauliflower Celeriac Celery Courgette Cucumber Leeks Mixed leaves / lettuce Mushrooms Peas (Garden, Mange tout, Sugar snap) Radish Spinach / Chard Spring Onion / onion Squash Swede Sweetcorn Tomato Turnip Lean Protein - 1/4 your plate Beef Mince 5% Fat (100g) Chicken Breast (120g) Duck (60g) Egg (2 Large) Fish, white & skinless (150g) Lamb (60g) Pork (60g) Prawns (200g) Salmon, skinless (80g) Sausages, Lean Pork (2) Steak (125g) Tofu (150g) Tuna (200g) Turkey Breast (120g) Turkey Mince (150g) Venison (200g) Complex Carbohydrates - 1/8 your plate Beans, kidney, black, butter etc (70g cooked) Brown Rice (40g) Chick Peas (40g cooked) Lentils (25g cooked) Quinoa (50g) Sweet Potatoes (60g) White Potatoes (60g) Wholewheat Pasta (15g Uncooked) Healthy Fats - 1/8 your plate Avocado (25g) Butter / Margarine (7g) Olive Oil (5ml or 1 tsp) Plant Based Oil (5ml or 1tsp) Nuts (8g) Reduced Fat Cheese (15g) Seeds (9g)