Who needs dieting!?!

This week I want to show how just making a few simple changes to the different cuts and brands of foods can make a huge difference to the amount of calories consumed in one day! I find most people tend to consume good types of foods. So today I want to show you what food really looks like to ensure you are eating the right food at the right time.

By making a few simple changes of the different types of brands, cuts of meat and types of cheese, your total calorie intake could be completely different. Option A provides an extra 415 calories than Option B. The portion sizes have not changed, only the cuts and brands. That is an enormous amount of calories this person will save!!

For example:

  Option A Option B
Breakfast 2 eggs and 2 toast 2 eggs and 2 toast
Morning Tea 100g of gippsland yoghurt with some fruit 100g of chobani yoghurt with fruit
Lunch 100g Lamb and salad wrap 100g Chicken breast and salad wrap
Afternoon Tea 4 Corn thins and 40g full fat cheddar cheese 4 Corn thins and 40g of low fat cottage cheese
Dinner 100g of Chicken thigh and vegies 100g Pork fillet and vegies

So lets break this down.

From below you can see that different cuts of meat can vary in calories and protein significantly. What I look for in meat cuts is a high protein content, a low calorie and fat content. Blade, porterhouse and sirloin steaks, chicken breast, and pork steak/fillet provide the perfect amount of protein for a low calorie and fat content.

Per 100g

Cut of meat Cal Protein Fat (g)
Pork Steak/Fillet 100 22 1
Chicken Breast 104 22 2
Blade/porterhouse/sirloin 140 24 4
Drumstick 158 17 9
Pork Belly 160 21 9
Lamb 190 20 12
Rump, Round, topside 200 35 7
T-bone 210 22 14
Wing 218 16 17
Thigh 224 15 18
Fillet 240 37 11g

Yoghurts can vary also dramatically depending upon the brand bought. What I look for is again a low calorie and fat content (<3g) and also a high protein content ~10g per 100g. Carbs content I look for less than 10 per 100g. If the protein content is not high enough but the other work within range – add in a small serve of protein powder.

Per 100g Cal Protein Fat (g) Carbs
Chobani plain no fat 60 10 0 4
Jalna low fat 100 6 3 8
Chobani flavoured 110 8 0 12
Tamar Valley 114 5.5 2.5 17
Ski – most flavoured yoghurts 122 6 2 18
Jalna Full fat 128 4 10 6
Farmers Union 133 5 10 7
Gippsland 149 5 6 17


The following information is based off 40g of cheese. Again, what I am looking for is a high protein content and low fat content. Low fat cottage cheese, cheddar, and ricotta cheese are the best type to consume. If you enjoy cottage or ricotta cheese, go for 100g of the low fat variety. Or enjoy 40-50g of reduced fat cheddar cheese.

Type Kcal Protein Fat
Cheese, Ricotta reduced fat (5%) 44 5 2
Cheese, Ricotta 47 3 3
Low fat cottage cheese 47 6 2
Cheese, Cheddar, reduced <10% fat 75 10 3
Cheese, haloumi 98 9 7
Cheese, goat 106 7 8
Cheese, feta 111 7 9
Cheese, cream 130 3 13
Cheese, edam 139 11 11
Cheese, pecorino 142 11 11
Cheese, romano style 149 13 11
Cheese, swiss 152 11 12
Cheese, parmesan 159 14 12
Cheese, Cheddar (mild, tasty and Vintage) 164 10 14