Dr Michael Mosley's three non-meat foods to boost protein and help with weight loss

When it comes to losing weight many people think it's salad leaves all the way. However health and fitness expert Dr Michael Mosley, who passed away earlier this year, was keen to highlight another key food group which should be added to a slimmer's diet.

The dieting expert believed protein made a huge difference in keeping full and dropping pounds. But while many people believe the only way to get it is through meat, such as steak and chicken, or fish he said there are three non-meat foods that will help you boost the amount of protein in you are consuming.

The author and broadcaster, who created The Fast 800, 5:2, The Way of Life and The Fast 800 Keto diet plans and who hosted the Just One Thing podcast, says there are benefits in ensuring you have more protein in your diet, especially as you get older.

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Protein is used to grow and repair of body tissues. It is especially key for healthy muscles and bones as well as being thought to reduce body fat, keep lean muscle, feel full and lose weight.

Posting in a social media forum Q&A, Dr Mosley spoke of the importance of eating protein for your health. But he told Mumsnet members it can come from sources other than meat and fish. He suggested three alternatives which he said are ideal protein-rich foods which can be added to a diet which are:

• tofu

• Greek yoghurt

• lentils

The doctor was answering after he was asked about his recommended protein intake. He was quizzed: “You say that people should aim for at least 20g of protein per meal and that you aim for 100g per day (so more). The only way I can see of achieving something like that is by having some kind of meat or fish at least twice a day.

“Yet you also advocate eventually settling on a 'Mediterranean style' diet which, if I understand correctly, involves only moderate amounts of fish and quite sparing amounts of meat, with grains, pulses etc. making up the rest of the protein base. Is it possible to get the kind of protein intake you suggest this way? Do you personally do it? Or is your Mediterranean-style diet a bit more of a compromise with a higher meat & fish content. I’m a 50-year-old male, and don’t mind eating plenty of meat and fish if that’s what’s best. But then there is some nutritional (and environmental) advice not to.”

He said: “It is tricky to get enough healthy protein in your diet and as you say, there are also environmental and ethical questions to consider. I aim to eat oily fish at least 3 times a week, try to limit my meat intake to less than 100g a day (a piece the size of your palm, which would give you around 30g of protein) and I also use tofu as a meat substitute.

“I am a big fan of lentils, which are cheap, full of fibre and protein, and there are lots of delicious recipes out there. Full-fat Greek yoghurt is also a great breakfast, or dessert (with nuts and berries), and because its strained contains far more protein than normal yoghurt.”

The doctor also said he believes people may be making a mistake if they stick to guidelines around protein intake which for adults is 0.75g protein per kg body weight per day. This is 56g/day and 45g/day for men and women of average body weights (75 and 60kg respectively).

However the expert said he thought this significantly underestimates the amount needed. And he said he thought people who are older need to eat a lot more protein.

He said: "There is quite a lot of evidence now that current guidelines on protein are set too low, particularly for people as they get older. As I’m sure you are aware you need protein to build muscle, but it is also vital for healthy bones.

"I am a 66-year-old male, reasonably active, and I weigh 80kg. I aim to eat around 100g of protein a day, equally divided between meals."