Plant-based high protein foods


When looking for foods that are high in protein, most people’s first reaction is to head towards the meat aisle in the supermarket. High protein foods are often thought to only come from animal sources but there are a number of health issues associated with eating a heavy meat-based diet. Increasingly, nutrition experts are advocating a diet that has protein sources which come from plants, over their animal counterparts, in order to prevent some of the leading causes of death; cancer, heart disease, diabetes, and obesity.

When it comes to protein, there are a number of plant-based sources which can be higher in protein than meat. When combined correctly, plant sources such as soy, tofu, legumes and other grains can also provide all of the essential amino acids required in a healthy and balanced diet. The benefit of eating foods with high protein from only vegan sources is that they are naturally cholesterol free and contain zero trans fats. However, the modern lifestyle demands convenience and eating healthy can be time-consuming. To find out which foods offer the highest protein without the hassle, we put the range of Fry’s veggie burgers to the test against your standard beef burgers and other veggie burgers.

These are the results:


The range of veggie burgers produced by Fry’s Family Foods,  offer a high protein alternative to meat which is not only hassle-free but has 25% more protein than a standard beef burger or other veggie burgers. The burgers are also packed full of fibre and are naturally cholesterol free. The range makes eating a high protein diet easy, healthier and tasty.

You will be able to get all your protein from our green boxes in the frozen food section from leading retailers across the country. 


Power up with plant proteins

by Nicola Walters, RD (SA) – Nutritional Solutions


The word protein may immediately bring to mind thoughts of sizzling steak and chicken sosaties on a good old South African braai. Yet, if combined correctly, plant sources such as soy, tofu, legumes and other grains can also provide all of the essential amino acids required in a healthy diet.

Often, we think of protein as a single nutrient. In fact, proteins are made up of building blocks called amino acids, of which, unique sequences and arrangements make up the different proteins that are found in foods. The amino acids are classified into groups of essentiality based on the body’s ability or produce them. Nine of the twenty different amino acids are considered essential because the body cannot make them, and as such they must be provided by the diet.



Quinoa and Soybeans contain all 9 essential amino acids and as such can be considered complete proteins. Similarly, if legumes are combined with grains or legumes combined with seeds, the combination can also provide all 9 essential amino acids. Therefore, a plant based diet can supply complete protein to the diet. It is important to focus not just on the protein content of foods consumed, but also on the nutrients packaged with the protein. Legumes, grains and seeds also supply optimal fibre, vitamins and minerals to the diet. Vitamins and Minerals support essential metabolic functions in the body and fibre plays a key role in the maintenance of a healthy gut. Plant protein sources also contribute higher levels of poly- and mono-unsaturated fats to the diet than do many animal sources of protein. As a result, including plant sources of protein in the diet can have a significant impact on health conditions such cardiovascular health and diabetes. Studies have even indicated that increasing fibre, whole grains and legumes in the diet can contribute to more optimal weight management and overall health.

Nutritional Solutions, is a registered dietetic practice with all its dietitians registered with the Health Professional Council of South Africa and Association for Dietetics in South Africa.


Top four foods for your heart

 Love Your Veggies, Love Your Heart!
The latest South African health statistics show that about 130 heart attacks and 240 strokes occur daily in our country. The latest findings show that 6.3 million South Africans are living with high blood pressure, while we have one of the highest rates of hypertension worldwide. Heart failure is in the top 10 causes of death in South Africa but it is not all doom and gloom – a plant-based diet, free from cholesterol and saturated animals fats, has been shown to help prevent and even reverses heart disease.
We have carefully selected four delicious plant-based foods that are not only tasty but are good for your heart!
Top Four Foods for your Heart:
 1. Kale
201502-TT-1-IG-200x200What can kale not do?
In addition to boosting your immune system, counteracting the negative effects of smoking and preventing the common cold; kale reduces your chances of developing heart disease. Health-promoting phytonutrients in kale are extremely beneficial for heart health and the compound, glucoraphanin, found in the leafy green helps to plaque from building in your arteries.
2. Soy
201502-TT-2-IG-200x200According to the American Heart Association; “There is increasing evidence that consumption of soy protein in place of animal protein lowers blood cholesterol levels and may provide other cardiovascular benefits“. While several studies suggest that “soy may help reduce menopausal symptoms, and lower the risk of heart disease and osteoporosis.”
3. Nuts
201502-TT-3-IG-200x200Studies have found that a single handful of nuts everyday may cut your risk of having a heart attack by half. Evidence also suggests that nuts boost longevity. So nuts are the ultimate snack food; choose them over chips and a spoonful of peanut butter over sweets. Also while you are at it… try a brisk walk each day. Just 60 minutes of moderate exercise will help your immune system, help you sleep and give you more energy.
4. Whole Grains

201502-TT-4-IG-200x200Grain products range from pasta, bread, oatmeal and cereals (even Fry’s is made from a blend of grains!). Eating whole grains have a number of important health benefits. The dietary fibre from the whole grains, when formed part of a balanced diet, reduce blood cholesterol levels which promote a healthy heart.

Why not turn these top healthy foods for your heart into a delicious, protein packed, salad? Our recipes are brimming with taste and make eating better easier! Head over to our salad recipe section now or let us know what your tops tips are for good heart health on Twitter!