How can we find the alternative for protein and Iron found in meat




You just need to avoid junk items from your meal and do some quality work for finding the right meal to eat . Make your life healthier by following these methods which is mentioned below .

Methods and daily intake :


1. Pulses



  Portion Protein (g)

Baked beans 3 tbsp (120g) 6

Chickpeas 3 tbsp (105g) 8 

Lentils 3 tbsp (120g) 9 



2. Soya beans



  Portion Protein (g)

Tofu 100g 8

Soya milk 200ml 6



3. Quinoa



  Portion Protein (g)

Quinoa 185g (five tablespoons when cooked) 8



4. Nuts




Portion Protein (g)

Peanuts 30g 8 

Walnuts 30g 4

Hazelnuts 30g 4



5. Seeds



  Portion Protein (g)

Sunflower 30g 6

Pumpkin 30g 7



6. Cereals and grains



  Portion Protein (g)

Wholegrain rice 185g cooked (75g uncooked) 7

Wholegrain bread Medium slice 3

Oats (uncooked) 40g 4

Wholemeal pitta 58g 5



7. Quorn™



  Portion Protein (g)

QuornTM 100g 11



8. Dairy



  Portion Protein (g)

Milk 200ml 7

Cheddar cheese 30g 8

Yoghurt (plain) 150ml 7



9. Eggs



Portion Protein (g)

Eggs 120g (two medium eggs) 14g



10. Fish



Portion Protein (g)

Baked fish 140g 25






#Find  #Alternative  #Protein  #Iron  #Found  #Meat

#February  #2023

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