Most people in Scotland eat more than enough protein, so try thinking about the starchy foods and fruit & vegetables parts of your meals first.

Meat can be a part of a healthy balanced diet, but more people are choosing to eat less meat, adding variety with different choices. 

When you are planning your meals and shopping for the week, think of some of the dishes you like to eat. You could think of ways to adapt your favourites, swapping some or all of the meat for pulses, fish, eggs or other meat free options.

You could also have some meat-free days during the week.

Non-animal protein

Pulses

• Examples include beans, peas and lentils. They are a good source of fibre, vitamins and minerals and are low in fat
• These can be the main protein in any meal and are usually cheaper than meat
• Pulses can bulk out soups, casseroles and sauces
• Dried beans or lentils (in a bag) will need to be cooked for longer than tinned beans or lentils

Other vegetable protein

• Examples include tofu, bean curd and mycoprotein. There are lots of different products made with non-meat proteins
• These can be used in place of meat in any recipes or meals
• They often come frozen and can be added to your cooking straight from the freezer

Animal protein

Fish

• A healthy balanced diet includes more fish than most people eat. It is recommended to eat 2 portions per week, with one of those portions being an oily fish (salmon, sardines or mackerel) 
• Some people don’t enjoy the taste of fish, or are not sure how to cook it, but fresh, frozen and tinned fish are all healthy options
• Frozen fish will keep for a few months in the freezer

Eggs

• Eggs are great as part of a healthy balanced diet and there’s no limit on the number of eggs you can eat in a week
• They are inexpensive and are great for making healthy, quick dishes like omelettes

Meat

• Meat is a good source of protein, vitamins and minerals and can form part of a healthy balanced diet
• It’s one of the main sources of vitamin B12, which is only found in food from animals

Red and processed meat

• Examples of red meat include beef, lamb, venison and pork
• Processed meat has been preserved by smoking, curing, salting or adding preservatives. Examples include sausages, bacon, burgers, ham and salami
• Red and processed meats can be higher in fat and salt than some other protein sources
• Generally, we should aim to eat no more than 70g of red and processed meat a day, which is around two slices of roast meat or two sausages. 
• Find out more in why should I eat a healthier diet