No serving sizes are given for meat because Holford recommends that you stay away from meat until you reach your target weight and then eat lean red meat once a week. The table below gives the serving sizes of protein that you should consume for lunch and dinner. Remember that your plat will be 1/4 protein. We don't count the GLs in protein - that's a carbohydrate measure.
| Poultry | ||
| Item | Weight (grams) | Serving Size |
| Chicken (no skin) | 50 | 1 small breast |
| Turkey (no skin) | 50 | ½ small breast |
| Seafood | ||
| Item | Weight (grams) | Serving Size |
| Clams | 60 | ¼ tin |
| Cod | 65 | 1 small fillet |
| Mackerel | 85 | 1 medium fillet |
| Oysters | 15 oysters | |
| Prawns | 85 | 6 large prawns |
| Salmon | 55 | 1 small fillet |
| Sardines (canned in brine) | 75 | 2/3 tin |
| Trout | 55 | 1 small fillet |
| Tuna (canned in brine) | 50 | ¼ tin |
| Vegetarian | ||
| Item | Weight (grams) | Serving Size |
| Baked beans | 310 | ¾ tin |
| Black-eyed beans | 175 | 1/3 tin |
| Cottage cheese | 120 | 1¼ medium tubs |
| Eggs (boiled) | 2 medium eggs | |
| Hummus | 200 | 1 small tub |
| Kidney beans | 175 | 1/3 tin |
| Lentils | 165 | 1/3 tin |
| Quinoa (cooked) | 125 | 3 Tbs cooked |
| Quorn | 120 | 1/3 packet |
| Skimmed milk | 440ml | Nearly 2 cups |
| Soya mince | 100 | 3 Tbsp |
| Tofu and tempeh | 160 | ¾ packet |
| Yoghurt (natural, low fat) | 285 | ½ large tub |
