Name: Julia Epstein Age: 17 Breakfast: Muesli with dried fruit and skimmed milk; sometimes has a glass of juice Snack: Muesli bar and fruit; or pretzels/corn chips; water Lunch: Pasta from home, eg penne with tomato sauce; or sandwiches filled with either cheese or tuna Snack: Muesli bar; or apple or banana Dinner: Pasta; fish, eggs or veggie burgers; salad; yoghurt; fruit Eating out: Sushi, pizza, Indian curries Favourite foods: Muesli, sashimi, sushi Hates: Mushrooms, tomatoes Lifestyle: Trains for 10-15 hours a week. In school hockey, rugby, netball, football, swimming, athletics and cross-country teams. Plays hockey and rugby outside of school. Julia asks: I don't eat meat. I'd like to know what other sources of protein I could incorporate into my diet besides fish, eggs and cheese. And can you suggest any quick, easy meals for me to prepare at home? Wynnie says: Almost every plant food - with the exception of fruits - contains some protein, so not getting enough isn't a major concern for most vegetarians. Legumes (beans and peas), nuts and seeds are great sources of protein for vegetarians who can't eat fish, eggs or dairy products. Proteins are made up of amino acid building blocks. Animal foods supply all the essential amino acids, and in the right amounts needed for our body to make new proteins. Most plant food proteins (apart from soya) are deficient in one or more of these essential amino acids. That's why vegetable proteins are sometimes called 'incomplete'. So a variety of different plant foods need to be eaten together to provide high-quality or 'complete' proteins. Wynnie Chan is a British-trained nutritionist. If you've got a question for her or would like to be featured in this column, e-mail firstname.lastname@example.org Quick and easy meal Red and orange curry 100g dried red lentils 300ml vegetable stock 3 large carrots, peeled, chopped into large chunks 1 medium onion, peeled, chopped roughly 1 clove garlic, crushed 50g raisins 1 tbsp curry powder 1 tbsp olive oil 1 tbsp mustard seeds Salt and pepper to taste Chopped coriander to garnish (optional) Place lentils and 150ml stock in a microwaveable bowl. Cover and cook on high (700 watts) for 5 minutes. Add the carrots and another 50ml of stock, cover and cook for another 4-5 minutes. Add the remaining ingredients and stock, cover and cook for another 5 minutes. Leave for a couple of minutes before removing the lid, serve with cooked red or brown rice. Complementary combinations include: Pulses/rice - bean stew and rice; tofu stir fry with rice Pulses/cereal - baked beans on toast; spicy bean soup with corn bread Nuts/cereal - peanut butter sandwich; hummus with pitta bread If proteins from different plant sources are eaten together, then shortfalls in amino acids in any one plant protein will be compensated for by the amino acids in another.