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Of these, nine are known as essential amino acids, which means we must get them from food, as the body cannot make them itself.Protein is also a good source of a range of vitamins and minerals such as zinc and B vitamins.These make a great, low-fat and affordable source of plant protein and provide plenty of variety.Different pulses include: Tofu, or bean curd, is derived from soya and just 100g of tofu provides 8g protein.

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Some of the best nut and seed proteins include: Look out for peanut butter and nut butters too as another convenient protein source, but read the label to make sure they are 100% nuts and have no added oils, salt or sugars.Variety is key when it comes to being vegan, and not using substitute products such as vegan cheese to make up any deficiency as they are technically a processed food and offer little health benefit. The Reference Nutrient Intake (RNI) for an average adult is set at 0.75g of protein per kg of bodyweight per day.So an adult weighing 60kg needs 60 x 0.75g per day, which is 45g.This casserole can be prepared ahead of time and reheated the next day.

Try freezing it on single serving portions for lunches.

Casseroles are one of the most well known comfort foods and luckily, there are plenty of low-fat vegetarian casserole recipes to choose from.