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What are alternative proteins?
Alternative proteins are foods that provide an alternative to meat and other animal products. They range from familiar plant-based foods to newer options made using fungi or cultivated from animal cells.
Plant-based proteins
Plant-based proteins come from foods such as beans, peas, lentils, soya, grains, seeds and nuts.
Some, such as tofu, tempeh and seitan, have been eaten for centuries. Others are used to make familiar meat alternatives, including plant-based sausages, mince, burgers and ‘chicken’ pieces.
Find out more about vegetarian and vegan diets.
Mycoprotein and fungi
Mycoprotein is made using fungi. It's used in products including some meat-free mince, sausages, burgers and pieces.
Cultivated meat
Cultivated or lab-grown meat is produced by growing meat from animal cells rather than raising and slaughtering an animal for meat.
This is still a developing technology. It's available for human consumption in some countries, but is currently only permitted for use in pet food in the UK.
Can you get enough protein on a vegan/vegetarian diet?
There are plenty of sources of non-meat protein, including beans and pulses, nuts, seeds, grains and some vegetables. You may already be eating many of them without thinking of them as protein sources.
Some everyday options include:
- Beans and pulses, such as lentils, chickpeas, kidney beans and edamame.
- Soya foods, including tofu and tempeh. Soya is a complete protein, containing all nine essential amino acids.
- Nuts and seeds, including peanuts and hemp seeds.
- Grains, including quinoa and oats.
A balanced vegetarian or vegan diet can provide the protein you need, but each individual’s nutritional needs will vary.
Are plant proteins healthy?
Plant proteins can provide more than protein. Foods such as beans, pulses, nuts, seeds and wholegrains are also good sources of fibre.
There are plenty of whole-food and minimally processed choices too, including beans, lentils, tofu and tempeh.
Are meat alternatives all ultra-processed?
No. Alternative proteins range from whole foods such as beans and lentils to more processed products such as plant-based burgers and ‘chicken’ pieces.
If you're concerned about ultra-processed foods, try alternatives that are whole foods or minimally processed, including beans, peas, pulses, nuts, grains, seeds, tofu and tempeh.
Are meat alternatives expensive?
They don't have to be. Some of the cheapest alternative proteins are everyday cupboard staples such as beans, lentils, peanut butter and oats.
You also don't have to replace meat with a like-for-like alternative every time. Swapping in lentils or beans to familiar meals can be an affordable way to eat a little less meat while adding protein and fibre.
Want to try eating a little less meat?
Our food impact calculator can help you find simple, realistic ways to reduce the animal products you eat, based on your current eating habits.
Tips for cooking tasty meals with alternative meats and proteins
It can feel difficult to know where to start when swapping some of the animal products you eat for plant-based alternatives. Here are a few simple ways to make them work in your favourite meals.
Give it some crunch
Giving plant proteins some texture can make them tasty and satisfying. Try air-frying or roasting chickpeas or lentils with spices, or pressing and frying tofu or tempeh for a crisp texture that's great in a stir-fry. You could also mash beans with spices and vegetables to make bean burgers.
Keep your family favourites
You don't need a whole new repertoire of recipes. Try lentils or plant-based mince in spaghetti bolognese or shepherd's pie, turn a meat chilli into a three-bean chilli, or swap meat for tofu, chickpeas or chicken-style alternatives in a curry.
Try half and half
You don't have to swap out animal products completely. Just use less meat, choosing higher welfare like RSPCA Assured, in stews, soups and other dishes and bulk out with lentils or beans. You'll use less meat while adding fibre too.
Turn up the taste
Tofu, tempeh and seitan soak up flavour well, so try marinating them before cooking. Ingredients such as soy sauce, miso, tomato paste or smoked paprika can add plenty of flavour.
Add a little extra
There are lots of simple ways to add more plant protein to meals. Sprinkle seeds over a salad, or add nutritional yeast to sauces and dishes.
Get saucy
Familiar sauces can make trying something different feel easy. Add nut butter to a sauce, or try blending silken tofu into a pasta sauce instead of cream or yoghurt for a creamy alternative.
Cooking on a budget with alternative proteins
Eating fewer animal products doesn't have to mean spending more. Plenty of affordable alternative proteins are probably already in your cupboards.
Make the most of everyday staples
Peanut butter, baked beans and oats can all provide protein without breaking the bank.
Beans such as kidney, black and butter beans provide protein and fibre, and dried versions can be even cheaper.
To keep meals varied, use a mixture of foods such as grains, nuts, seeds and beans.
Reduce waste and get more from your food
Planning meals, storing food properly and using leftovers can help make your food go further.
Cooking in bulk can save time as well as reducing waste, while planning what you'll eat before you shop can help you avoid buying food you won't use.
Keep meals simple
You don't need lots of expensive ingredients to make a nutritious meal. Some easy options include:
- Bean soup – beans, chopped tomatoes, vegetable stock, garlic and whatever vegetables you have available.
- Lentil curry – red lentils, coconut milk, tomatoes, onion and curry powder.
- Black bean chilli – black beans, baked beans, tomatoes, garlic, paprika and cumin.
Frequently asked questions
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For an adult at a healthy weight, the recommended daily amount of protein is around 0.75g per kilogram of body weight. That works out at roughly 45g a day for a 60kg adult and 55g for a 75kg adult. Your needs can vary depending on factors such as your age, activity levels and health.
Find out more about protein from the British Heart Foundation.
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There are plenty of simple ways to try more plant-based food, whether you want to make a small swap or try something completely new.
Take action for farmed animals
Small changes to your diet can help improve the lives of farmed animals. Whether you want to rethink what you eat, learn more about farming or speak up for animals, there are lots of ways to make a difference.
