Ten easy ways to pack more satisfying protein into your meat-free meals!
- Enjoy the creamy flavour of fortified soy milk — a 250ml cup has around 8.3g of protein, 400mg of calcium and is a good source of iron and folate.
- You can’t go past eggs for a quick and satisfying meal at any time of day. Two eggs have 13.5g of protein. (*Suitable for lacto-ovo vegetarians.)
- One cup of cooked quinoa adds 6.5g of high-quality protein to salads, soups and curries.
- For under $2 a can, tinned lentils, chickpeas and beans are a thrifty way to add protein to any meal. Half a cup (about 90g) has around 5g or more protein, and counts as a serve of veges, too!
- Snack on unsalted mixed nuts to beat hunger pangs between meals. A 30g handful offers 7g of protein.
- Quorn mince is a versatile meat substitute made with mycoprotein, derived from a family of fungus that includes the truffle! It’s perfect for bolognese sauce and other family favourites — no one will spot the difference. You’ll get 11g of protein in a 75g serve.
- Two tablespoons of cottage cheese contains 4.5g of protein and can be used in both sweet and savoury dishes. (*Suitable for lacto-ovo vegetarians.)
- Add delicious flavour and crunch to your porridge or salads with raw or roasted pumpkin seeds. Just one tablespoon has 2g of protein.
- Toss 100g of firm tofu into Asian-style stir-fries and savour 13.5g of satisfying protein without the fat found in red meat.
- Not a fan of tofu? Try tempeh. A 100g serve has 18g of protein and is rich in tummy-friendly probiotics. Add some to stir-fries, or turn it into vegetarian tacos.
If you’re not a vegetarian, try swapping meat for these other forms of protein a couple of times a week — it has huge benefits for your health. You’ll lower your risk of diabetes and heart disease, and it may help you stay a healthy weight.
*Aim for around 20g protein at each meal by eating a combination of these foods.