Jennifer Low is a Registered Dietitian, with an MSc in Nutrition and a degree in Psychology. Clinically she specialises in disordered eating, bariatric surgery and IBS.

Protein is essential for growth and development – it helps build muscles, skin and body organs. Most meat eaters meet these requirements, but it’s not so easy for vegetarians and vegans. Cut out meat and fish and you’ll need to step up plant-based protein in the shape of beans, pulses and lentils, nuts and seeds, dairy products, eggs and wholegrains.

The recommended daily intake for men is around 56g per day and for women it’s 45g (calculate your exact intake by multiplying 0.75g protein per kg of your body weight), then use this portion guide to make sure you meet your daily needs.

Here you can find what a healthy serving looks like and how many grams of protein, and calories, per serving.

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Click here to download and print the plant-based portion guide PDF.

Want more? Discover the top 10 sources of meat-free protein.