Introduction
The intention of this book is to offer a straightforward guide to how，
and why， we can enjoy a healthy， balanced and high-quality protein
diet without eating meat or fish. As well as protein， the body needs a
balance of carbohydrates， vitamins and minerals; these needs have also
been considered in the recipes chosen for this book.
The main sources of protein in a lacto-vegetarian* diet are grains，
pulses， milk， milk products， eggs， nuts and seeds. Eaten in the right
quantity and combination these foods can provide protein of a very
high quality， enough even for the needs of an energetic sports person，
manual worker or growing child. Whole grains， pulses and vegetables
also supply carbohydrates and proteins in correct complex propor-
tions for good stamina; many athletes， including the author， taking
part in endurance events such as marathon running， have discovered
that a diet based on these foods suits them well.
The book is divided into four main sections. The first gives
nutritional information and explains what proteins are， how the body
uses them， what foods contain them and how particular foods comp-
lement one another in protein supply. The second section gives basic
recipes for preparing and cooking all the common grains， pulses and
nuts. The third section provides a selection of exciting， unusual and
tasty high-protein recipes which， when eaten alone or with the
recommended supplementary dishes， will supply at least two-fifths，
and usually more， of the average adult daily protein requirement.
(Note however， that nutritional requirements not only differ from
person to person but also vary with time and circumstances.) There
are also recipes for breads， salads， spreads， sauces and desserts to
accompany and/or supplement the nutrient content of the high
protein meals. The final section gives a useful culinary， botanical and
nutritional introduction to the commonly available pulses and nuts，
~ * Throughout the book， when I say vegetarian I mean a lacto-vegetarian， that
is， someone who includes milk， milk products and eggs in their diet. I do not
mean a vegan， who relies solely on plant food for all nutritional needs.
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