These foods are good sources of protein, vitamins and minerals. Pulses such as beans, peas and lentils are good alternatives to meat because they're lower in fat and higher in fibre.
Some meat is high in saturated fats. To help cut back on saturated fat, try having at least one meat-free day a week, buy reduced fat versions if they’re available or trim off any skin or visible fat from your meat.
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- Beans and pulses
- Fish
- Eggs
- Meat
- Other proteins
You can also download a PDF of our beans, pulses, fish, eggs, meat and other proteins portion guide.
How much is one portion of beans or pulses?
- Three heaped tablespoons of beans - e.g. kidney beans or chick peas.
How much is one portion of fish?
- Threefishfingers.
- One hand-size piece of oily fish.
- One hand-size piece of white fish.
- Half a large tin or one whole small tin (160g) of tuna.
How much is one portion of eggs?
- One portion is twoeggs.
How much is one portion of meat?
- Five slices of cut ham
- One hand-size piece of chicken (without skin and with all visible fat removed).
- Four level teaspoons of full-fatmince, eight level tablespoons of 5% reduced-fat mince, or 10 level tablespoons of Quorn mince - choosing the reduced-fat options means you can increase your portion size.
L-R: Portions of full fat mince, reduced fat mince, and Quorn mince.
- One and a quarter full fat pork sausages, two reduced-fat pork sausages, or two and a half Quorn sausages. Choosing the reduced-fat options means you can increase your portion size.
L-R: Portions of full-fat pork sausages, reduced-fat sausages, and Quorn sausages.
- 11 slices of wafer thin ham.
Other sources of protein
One portion is...
- Two teaspoons of peanut butter.
- One palm-size piece of tofu.
- One handful of unsalted nuts.
- One tablespoon of seeds.
How to get enough protein without adding fat and calories
Some protein foods may be high in fat. Choosing lower fat alternatives will help you get enough protein without the extra fat and calories.
- Choose lean cuts of meat, remove visible fat and skin.
- Limit how often you choose processed meat such as burgers and sausages.
- Choose fish, eggs, Quorn, beans a few times a week.
- Cook without adding fat – bake, steam, grill, poach or microwave.
- Download a PDF of our beans, pulses, fish, eggs, meat and other proteins portion guide.
- Find out how much you know about protein in our protein quiz.
- Learn how to make your meals more Mediterranean with our fun interactive.
