Ask the experts: Lactose-free breakfasts

Q: “Can you suggest quick and easy ways to get protein at breakfast for someone who is lactose intolerant?”

A: The amount of protein you need each day depends on various factors. A rough guide for breakfast would be to aim for 10-20g of protein. Here are some examples of dairy-free protein options for breakfast:

• 2 eggs (12g)
• 1 cup baked beans (12g)
• 50g of lean meat or chicken (10-15g)
• 1/2 cup tofu (11g)
• 1 cup light soy milk (8.5g)
• 1/4 cup pumpkin seeds (8.5g)
• 10 almonds (2.5g)

Here are some ideas for high-protein, lactose-free breakfasts:

• Creamed rice with soy milk, protein-enriched rice milk or lactose-free milk. Top with stewed fruit, nuts and seeds.
• Baked beans on toast with fresh herbs. Add freshly ground black pepper and chopped fresh parsley to beans.
• Porridge with soy milk, protein-enriched rice milk or lactose-free milk. Top with dried apricots and mixed seeds.
• Whip up a smoothie. Blend frozen berries with banana and calcium-enriched soy milk or lactose-free milk. Add nut slivers.
• Savoury scrambled tofu. Lightly stir-fry soft tofu with spring onions, chopped tomatoes, capsicum and soy sauce. Serve with grainy toast.
• Sweetened soft tofu. Stir-fry soft tofu over a low heat with a teaspoon of sesame or peanut oil and a tablespoon of honey. Serve with whole grain toast and fruit.