Each of these is about 30g:
- 1-2 tablespoons cooked red meat/mince or chicken (about 50g raw)
- 2-3 tablespoons fish (about 60g raw) or half a small can of unflavoured fish
- 1/3 cup tofu
- 1/2 cup cooked lentils, chickpeas or beans
- 1 tablespoon peanut, almond or cashew butter
- 1 egg
These are good sources of iron.