If you’re looking to boost your protein intake while following a vegetarian diet here in Australia, there are plenty of delicious and nutritious options available. 

So, here are some of the best high-protein vegetarian foods you can enjoy and add to or into your daily meals:

Legumes and Lentils

Chickpeas, lentils, black beans, and kidney beans are excellent sources of protein. They can all be used in soups, stews, salads, and even as a great base for your veggie burger patties. 

Legumes are a vital component of vegetarian diets, offering a rich source of protein, fibre, iron, and zinc. Common legumes include beans (like kidney, black, and cannellini beans), lentils, chickpeas, peas, and soybeans. They are not only nutritious but also versatile, fitting into a variety of dishes from soups and stews to salads and spreads. Including legumes in your diet can help ensure you get essential nutrients that support overall health and well-being.

Lentils are a staple in vegetarian diets due to their high protein and fibre content, making them an excellent meat substitute. They come in various types, such as brown, green, red, and specialty lentils like beluga and puy, each with unique flavours and textures. Additionally, they are rich in essential nutrients like iron, folate, and magnesium, contributing to overall health and well-being.

Tofu and Tempeh

These soy-based products are versatile and can be used in a variety of dishes, from stir-fries to salads. They are rich in protein and can easily absorb the flavours of the ingredients they are cooked with.

Tofu, also known as bean curd, is a versatile and nutritious staple in vegetarian diets. Made from soybeans, it is a great source of plant-based protein, containing about 17 grams of protein per 100 grams. Tofu is also low in fat and can be used in a variety of dishes. Its ability to absorb flavours makes it a popular meat substitute, helping vegetarians and vegans create delicious and satisfying meals. Additionally, tofu is free from animal products, making it suitable for both vegetarians and vegans as well.

Tempeh is a popular protein source in vegetarian and vegan diets. Originating from Indonesia, tempeh is made by fermenting cooked soybeans with a live culture, resulting in a firm, cake-like product. It’s rich in protein, fibre, and essential nutrients like calcium, iron, and Vitamin B12. Tempeh has a nutty, earthy flavour and a slightly chewy texture, making it a versatile ingredient in various dishes. It can be crumbled into salads, added to stews, or marinated and grilled as a meat substitute. Its fermentation process also introduces beneficial probiotics, which can help to support digestive health.

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If you are wondering how much protein in two eggs, you’re not alone. 

One egg is good, but a serve of eggs is usually two eggs.

This means that by eating 2 eggs, you can get a good amount of protein for your daily needs. 

However, the protein content of eggs may vary depending on the size of the eggs and whether you eat the whole egg or are eating just the white or the yolk. 

The white part of the egg contains slightly more protein than the yolk, but the yolk also provides other nutrients such as fat, vitamins and minerals . 

Therefore, most times it’s best to eat the whole egg to get the most benefits from this nutritious, high protein food.

Eggs are one of nature’s original superfoods, containing 13 essential vitamins and nutrients in each serving. 

They are also one of the most versatile and delicious foods you can eat.

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