Our expert says:
You can substitute 1/2 cup of fat-free cottage cheese or yoghurt, or other types of cooked or canned fish (e.g. pilchards or hake), or cooked or canned legumes (dry beans, peas, lentils or soya which are also rich in protein and dietary fibre and low in fat) or a boiled eggs (not more than 4 per week).
Hope this helps
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