Meat, fish, eggs, beans and other non-dairy sources of protein

Animal foods and fish are excellent sources of protein and iron for semi/demi and pesco vegetarians. Alternative sources of protein and iron include pulses such as beans, peas, lentils and chickpeas.

Nuts and seeds are a good source of protein, fat and fibre. They can be used in main meals such as nut loaf, added to stir frys, or eaten as snacks.

Soya bean is the bean of the soya plant. Many products are made from soya, including tofu, textured vegetable protein (TVP), soya sauces, miso, soya products such as spreads and margarines, yogurts and milk. Soya is low in fat and is a good source of protein and fibre. Soya milk can be used as a substitute for cow’s milk (if giving this to children, please see 'Vegetarian or vegan diets' in the Infancy section). Calcium fortified soya milk and calcium fortified products should be used.

Quorn™ is the brand name for products containing mycoprotein, which is a fungus. Many products, are available, including burgers, sausages, nuggets, pies and ready meals.