Photograph of various sources of protein such as fish, meat and eggs.

Protein and the Total Wellbeing Diet

Answers to frequently asked questions about animal and non-animal proteins recommended in the Total Wellbeing Diet (TWD).

  • 2 August 2006 | Updated 14 October 2011

Can I eat eggs instead of other foods?

As eggs are a protein source they can be substituted for other protein foods, for example:
one egg = 50 g lean meat, chicken, turkey, pork, ham, fish or low-fat cheese.

Does it matter what fish I eat?

The Total Wellbeing Diet includes tuna and salmon in meal plans, but other fish can be eaten as well. For example, sardines are an excellent source of omega-3 fatty acids, the oil in which the sardines are canned is very healthy and may be used as part of your daily fat allowance. 

Do I have to eat all the protein recommended for each meal?

The level of protein in the Total Wellbeing Diet does not suit everyone. You might find that you are better suited to a high carbohydrate diet.

“The Total Wellbeing Diet includes tuna and salmon in meal plans, but other fish can be eaten as well.”

Does the lunch-time protein allowance refer to cooked or raw weight?

The difference is not critical enough to differentiate. Our calculations are based on processed meat. The dinner protein allowance refers to raw weight.

Can I swap the lunch and dinner protein allowances?

Yes, it is OK to reverse or swap the lunch and dinner protein allowances.

Do sources of non-animal proteins contain more carbohydrate than protein?

Lentils, chickpeas and beans are a mixture of carbohydrate and protein. They are higher in protein than most vegetables, which mainly supply carbohydrate.

Lentils and beans are a substitute for bread in the Total Wellbeing Diet.

Vegetarians can also substitute them for animal proteins as they provide a good level of fullness, but they do not provide the same amount of protein.

When substituting with non-animal proteins use the following rules:

  • 200 g meat/fish/chicken = 200 g tofu or 260 g cooked beans or lentils
  • one x 35 g slice bread = 1/2 cup beans, lentils or chickpeas

Can I eat fish and eggs instead of red meat?

You can substitute your 100 g protein allowance for:

  • two eggs, or
  • 100 g chicken, pork or fish.

You can also substitute with legumes, including:

  • beans
  • split peas
  • lentils and chickpeas
  • tofu and other soy products.

Try to include at least two main meals of fish per week.

Read the Fats and oils and the Total Wellbeing Diet fact sheet.