Swapping some meat for plants is one of the most common first steps into plant-based eating. The question beginners ask is practical: how much tofu, lentils or beans do I need to get the same protein as my usual portion of chicken or mince?
Protein is the building material your body uses to repair and maintain muscle, skin and much more. The European Food Safety Authority (EFSA) sets a reference intake of 0.83 g per kg of body weight a day for adults, based on mixed protein from animal and plant sources. Plants can cover it, but most plant foods hold less protein per spoonful, so the portions look different.
Tofu and tempeh are the closest match for protein; lentils and beans bring fibre but you need more of them.
Soya foods (tempeh, tofu, edamame) are the most protein-dense plant options, so they swap most easily into stir-fries, wraps and traybakes. Lentils and beans are bulkier for the same protein, but they come with fibre and cost little, which is why they shine in stews, chilli and soups. Mixing them with grains such as rice, bread or pasta across the day also helps, because grains add a useful extra few grams.
The amounts can look big on screen. In practice most people do not replace every gram of meat protein at every meal: protein from breakfast, dairy, eggs, nuts, bread and grains adds up through the day. The daily reference in the tool is there so you can see how big a share one meal really is.
Protein is only one thing meat provides. It is also a source of iron, zinc and vitamin B12. Plant foods contain iron and zinc, but they are absorbed less well, and vitamin B12 is found naturally only in animal foods, so people who go fully plant-based rely on fortified foods or a supplement as advised by a health professional. Cutting meat down a little is easy; cutting it out completely deserves a bit of planning.
Check labels on shop-bought meat alternatives too. Burgers and sausages made from plants vary widely in salt, saturated fat and protein, and are not automatically healthier than the meat they replace. Whole foods such as pulses and tofu are the simple default.
This is general information, not medical advice. If you have a medical condition (including kidney disease or diabetes), are pregnant or breastfeeding, have or have had an eating disorder, take medication, or are planning a fully vegan diet for a child, talk to a doctor or registered dietitian first. Never cut your overall food intake to make room for a swap: the aim is to eat well, not less.