28 Day Plan
Food search
Look up any food for its protein, carbohydrate, fat and calories, and see at a glance how it fits the 28 Day Plan higher-protein Food lists.
Every food is listed below. Type a food above, or pick a rating or a food group, to narrow the list. Open a food to change the amount, see its numbers and all its nutrients.
The rating shows where a food sits on the 28 Day Plan Food lists: green to enjoy, amber to have in moderation, red to keep to small amounts. Every rating comes with its reason.
Values are per 100 g (drinks per 100 ml) and are typical values from laboratory analysis, so your food will vary. Branded and processed foods change over time: check the label. “Trace” means a tiny amount; “not measured” means it is present but was not analysed.
Nutrition data: McCance and Widdowson’s The Composition of Foods Integrated Dataset 2021 (CoFID), Public Health England. Contains public sector information licensed under the Open Government Licence v3.0. Ratings are Health Shelf’s own.
This is general information, not medical advice. If you take medication for diabetes or blood pressure, speak to your healthcare professional before changing how you eat. Read the full disclaimer.