More plant proteins and less meat

Beans & pulses -any that take your fancy: baked beans, chickpeas, kidney beans or cannellini beans.

Beans and lentils are a great source of fibre and we recommend you include a daily serving of at least 100g or 6 tablespoons.

  • Try adding to soups, stews, salads, curries, stir fries and pasta dishes.
  • Use to make bean dips e.g. hummus or mashed with potatoes.

Nuts: any unsalted nuts such as peanuts, almonds, walnuts, cashews, hazelnuts (a portion is a small handful).

Reducing red meat and avoiding processed meat

  • Lean red meat – no more than 500g cooked weight (700-750g raw) per week.
  • A single serve is no more than: 110g raw or 70g cooked.
  • Remove all visible fat.
  • Try to have a couple of meat-free days every week.
  • Replace half the meat quantity in recipes with beans, lentils, soya or Quorn™.

Other animal proteins

  • Chicken (1-2 thighs or 1 breast counts as a portion) with skin removed.
  • Choose fish twice a week. Two servings of fish a week (140g or a small fillet is one serving). One of which should be oil-rich.
  • Eggs (a couple counts as a portion), poached, boiled or scrambled. Some individuals need to restrict eggs; discuss with your health professional.

Best to avoid: Processed meats such as tinned meats, bacon, meat pies and pasties, salamis.


See the other healthy changes you can make in step 2