10 of the best vegetarian foods

Try these 10 easy ways to pack loads of satisfying protein into your favourite meat-free meals!

Swapping meat for other forms of protein a couple of times a week 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. So, give these vegetarian options a go!

1. Enjoy the nutty flavour of Sanitarium Soy Milk Essential which also provides nearly 50 per cent of your daily calcium needs. One 250ml cup has 8.3g of protein and is a good source of iron and folate.
    
2. You can’t go past eggs for a quick and satisfying meal at any time of day. Two eggs have 12g of protein. (Suitable for lacto-ovo vegetarians.)
    
3. One cup of cooked quinoa adds 6g of high-quality protein to salads, soups and curries.
    
4. For under $2 a can, tinned lentils, chickpeas and beans are a thrifty way to add more protein to any meal. Half a cup (about 75g) has around 5g of protein and counts as one serve of vegies, too!
    
5. Snack on unsalted mixed nuts to beat hunger pangs between meals. A 30g handful offers 6.5g of protein.
    
6. Quorn Mince is a versatile meat substitute made with mycoprotein — a type of funghi! It’s perfect for bolognese sauce and other family favourites; no one will spot the difference. You’ll get nearly 12g of protein in a 75g serve.
    
7. Two tablespoons of creamy cottage cheese has 6.5g of protein and can be used in both sweet and savoury dishes. (Suitable for lacto-ovo vegetarians.)
    
   
8. Add delicious flavour and crunch to your porridge or salads with raw or roasted crunchy pepitas (pumpkin seeds). Just one tablespoon has nearly 3g of protein.
    
9. Toss 100g of firm tofu into Asian-style stir-fries and savour 15g of satisfying protein without the fat that’s found in red meat.
    
10. Not a fan of tofu? Try tempeh. A 100g serve has 15g of protein and is rich in tummy-friendly probiotics. Add some to stir-fries or turn it into vegetarian tacos.
     
11. Aim for around 20g of protein at each meal, by eating a combination of these foods.