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Best foods for vegetarians

  1. Quinoa is higher in protein than other grains, and is also a good source of fibre. It also contains zinc, magnesium and calcium.
  2. Eggs are great to use in a variety of meals, and are a good source of nutrients, including protein, omega-3 fatty acids, folate, iodine, iron and vitamin B12.
  3. Soyco Hi-Protein firm tofu contains a whopping 12g protein, 5.2mg iron and 74mg calcium, with only 440kJ per 100g. Great for adding into stir-fries and curries.
  4. Leafy green vegies such as spinach, Asian greens and broccoli are all high in iron, but try to combine them with a source of vitamin C to aid absorption.
  5. Special K Advantage – high in protein and fibre (5.4g and 6.2g per serve respectively), each 40g serve also provides 279mg calcium.
  6. Lucky Omega-3 Mega Nut mix – contains 100% of the RDI for ALA (an omega-3) for women and 85% of the RDI for men in just one 40g serve.
  7. Made for You vegetable lasagne – has 17.6g protein, 5.1g fibre and 2 serves veg – it’s one of the best vegetarian ready-meals.
  8. Legumes – lentils, chickpeas and beans all provide you with a good source of protein, fibre and zinc.
  9. Quorn Pieces – made from Mycoprotein, a type of funghi, these make a great meat substitute in curries or stir-fries. There’s 411kJ and 14.8g protein per 100g.
  10. Vitasoy Soy Milky Lite – if you choose not to have cow’s milk, this is a great source of protein and calcium. It also contains nutrients such as vitamin B12 and zinc.

NOTE: These picks are suitable for lacto-ovo vegetarians. See an APD about how to get the correct amount of nutrients if you are following a vegan or lacto-vegetarian diet.