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Beans

Black beans, kidney beans, pinto and cannellini … beans of any variety are good, healthy protein sources and great in a burrito, soup or salad.

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Nuts & peanut butter

Adding walnuts, almonds, cashews or other nuts to your cereal, salads and stir-fries is an easy way to bulk up a meal with healthy protein. Peanut butter is a great source of protein, too.

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Soy milk

Soy milk has as much protein as cow’s milk, without the cholesterol. It’s also lower in fats than cow’s milk, and tastes great in a smoothie or with muesli.

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Plant-based meats

Perfect for a quick and easy meal or barbecue, plant-based schnitzels, sausages, nuggets and other ‘meats’ are good sources of protein. Many are fortified with iron, B12 and zinc as well.

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Lentils

Lentils are a good source of protein and iron and have endless uses – in soups, curries, tasty veggie burger patties and even plant-based ‘mince’.

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Tofu

This versatile food is high in protein, and low in calories and fat, making it a healthy, filling addition to burgers, stir-fries, salads and more.

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Quinoa

It’s often used as a rice alternative, but quinoa is actually a little powerhouse of a seed. It contains more than 8 grams of protein per cup, plus all 9 essential amino acids!

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Peas

As part of the legume family, peas are an excellent source of protein, as well as a good source of vitamins A and C, iron and fibre.

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Seeds

Sesame, sunflower and poppy seeds are all good sources of protein – they’re a great addition to salad or muesli, or blended into a smoothie. Chia and flaxseeds are excellent sources of Omega-3, too!

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