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Sync: food-health research, mackerel, easy/tasty + mental/visual acuity, weekly health-coverage

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2026-08-26 03:14:48 +01:00
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references/protein-sources.md
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@ -10,6 +10,7 @@ Use these when suggesting meals and when building the weekly shopping list.
- White fish (cod, haddock, basa) — ~20g per 100g; frozen fillets are cheap.
- Salmon (fresh or tinned) — ~20–25g per 100g; tinned in spring water is budget-friendly.
- Tinned tuna — ~25g per 100g drained; ~£1/can.
- Tinned mackerel — ~20–24g per 100g drained; oily fish, a good source of omega-3 (EPA/DHA). Buy tinned in tomato/brine/spring water; budget-friendly and shelf-stable. Doubles as the "omega-3" micronutrient pick on the weekly list.
- Prawns — ~20g per 100g; frozen raw prawns often <£3/300g.
- Quark / cottage cheese — ~12–14g per 100g; very cheap per gram.
- Greek yogurt (0%/low fat) — ~10g per 100g; buy large tubs.
@ -30,6 +31,7 @@ Use these when suggesting meals and when building the weekly shopping list.
- Chicken + lentils + veg (stir-fry / bowl).
- Tofu + edamame + rice/quinoa (buddha bowl).
- Tinned tuna + cottage cheese + salad.
- Tinned mackerel + lentils/beans + salad (omega-3 boost).
- Salmon + boiled eggs + greens.
- Whey shake + banana + peanut butter (snack/breakfast).
- Prawns + chickpeas + tomato (stew).