All of the recipes on Meat Free Fitness have important nutrition information at the end of each post. They will always include protein and iron details, as these are the nutrients that most often raise concern when it comes to vegetarian and vegan diets.

Posts also provide information regarding calories, sugars, total fat, saturated fat, salt, and fibre. You'll be amazed at how most vegetarian and vegan recipes are lower calorie, lower saturated fat, lower salt, and higher fibre than typical meat containing meals. 

Each recipe will also show the nutrients as a % of the Dietary Reference Values (DRVs). These are a series of estimates of the energy and nutritional requirements for healthy people in the UK population, and include Reference Nutrient Intakes (RNIs) and Guideline Daily Amounts (GDAs):

RNIs are the amount of a nutrient that ensures that the needs of 97.5% of the population are met. This is used here for protein, iron, and fibre

GDAs, also known as Reference Intakes, are set by European law. When used on nutrition labels on packaged foods, they refer to the maximum daily amounts based on an average female adult. These values are used here for calories, sugar, total fat, saturated fat, and salt.  


  • Protein: 50g / day
  • Iron: 14.8mg / day (8.7mg / day for over 50's)
  • Calories: 2000 / day
  • Sugar: 90g / day
  • Total fat: 70g / day
  • Saturated fat: 20g / day
  • Salt: 6g / day
  • Fibre: 30g / day


  • Protein: 55g / day
  • Iron: 8.7mg / day 
  • Calories: 2500 / day
  • Sugar: 120g / day
  • Total fat: 95g / day
  • Saturated fat: 30g / day
  • Salt: 6g / day
  • Fibre: 30g / day

* Please note that DRVs are guides to help populations understand the amount of energy and key nutrients that can be eaten on a daily basis in order to maintain a healthy diet. They are not individual recommendations or goals, and your needs many be different depending on your age, weight, health, and how physically active you are. For example, I would usually recommend that those who train frequently would require higher calories, protein, and iron than the DRVs. 

For more information on DRVs in the UK, see the British Nutrition Foundation report on nutrition requirements here