Skip to main content
  • Individuals
    • Individuals
    • Business
    • Adviser
    • About us
    • Contact us
    • Claims
    • AIA Vitality Member Login
  • Search
  • AIA Australia
  • Health Insurance
    • Member Benefits
    • Member Login
    • Get a quote
    • Make a claim
  • Life Insurance
    • Life Cover
    • Total and Permanent Disablement
    • Crisis Recovery
    • Income Protection
    • Business Expenses
    • Make a claim
    • Medix
  • AIA Vitality
    • Partners and Rewards
    • Already a member? Login
  • Content Hub
    • Move Well
    • Plan Well
    • Eat Well
    • Think Well
  • Help & Support
    • Making a Claim
    • Form Library
    • Policyholder Information
    • Complaints process
    • Contact AIA
    • Customer feedback
    • COVID-19
    • Part 9
  • Covid-19 Response
    • Claims and Medical Support
    • Applying for Life Cover
    • COVID-19 FAQs
AIA
  • Individuals
  • Business
  • Adviser
  • About us
  • Contact us
  • Claims
  • AIA Vitality Member Login
  • Health Insurance

    Health Insurance

    Cover that protects and rewards.

    • Member Benefits

      Learn more about the range of benefits available to AIA Health Insurance members.

    • Member Login

      Existing members login here to your online account.

    • Get a quote

      Ready to get started?

    • Make a claim

      Get help with making a claim.

  • Life Insurance

    Life Insurance

    We’re here to help protect your family, your lifestyle and your future.

    For Individuals

    For Business

    • Life Cover

      Helps protect your loved ones if you are diagnosed with a terminal illness or pass away.

    • Total and Permanent Disablement

      A lump sum benefit if you're no longer able to work due to an injury or illness.

    • Crisis Recovery

      Helps ease the financial burden should you suffer a traumatic event.

    • Income Protection

      Can provide you with a monthly income if you become disabled due to injury or illness.

    • Business Expenses

      May assist to pay expenses of your business if you cannot work due to injury or illness.

    • Make a claim

      Get help with making a claim.

    • Medix

      Personal Medical Case Management.

  • AIA Vitality

    AIA Vitality

    AIA Vitality is a personalised, science-backed health and wellbeing program that supports you every day to make healthier lifestyle choices.

    • Partners and Rewards

      Learn more about our partners and rewards.

    • Already a member? Login

      Check your AIA Vitality Status and get access to the tools you need to help improve your health.

  • Content Hub

    Content Hub

    The AIA Vitality Content Hub is your go to for science-backed, health and wellbeing inspiration and advice.

    • Move Well

      Finding your further when it comes to exercise and fitness.

    • Plan Well

      Improving financial literacy, because a good tomorrow starts today.

    • Eat Well

      Caring for your body with food that makes you feel good.

    • Think Well

      Tools and information to help cultivate a healthy frame of mind.

  • Help & Support

    Help & Support

    We strive to assist you for all your inquiries with high touch customer service.

    Contact AIA
    • Making a Claim

      Get help with making a claim.

    • Form Library

      A selection of forms you can download, fill in and send back to us.

    • Policyholder Information

      Useful information for policyholders.

    • Complaints process

      If you have a complaint, we'll do our best to resolve the situation.

    • Contact AIA

      How to get in contact with us.

    • Customer feedback

      Let us know how we're doing.

    • COVID-19

      How we are responding.

    • Part 9

      Information about the upcoming transfer under Part 9.

  • Covid-19 Response

    Covid-19 Response

    We’re here to help in a time of crisis.

    • Claims and Medical Support

      How we can support you.

    • Applying for Life Cover

      Learn more about our coverage.

    • COVID-19 FAQs

      Find out more.

  • Search
  • Contact Us
    • Call Us

      Open: 8am to 6pm, AEST Mon - Fri

    • Find an adviser

Eat Well
Prev | Next
Back to Top
  • {{title}}

    {{label}}
  • Marika Day: A dietitian’s guide to plant-based protein

    Marika Day - 5 min read

    01 November 2020


    Plant-based diets are booming in popularity. But when it comes to plant-based sources of protein, some are better than others. Marika Day shares her advice about finding the right nutritional balance.

     Marika Day: A dietitian’s guide to plant-based protein

    Eating less meat is great for our health and the environment. Whether you’re thinking of adding one or two plant-based meals to each day or cutting out animal-based products altogether, it’s important to make sure you’re still getting the right amount of protein in your diet to stay balanced. Here, AIA Vitality Ambassador Marika Day gives us her guide to choosing the right plant-based proteins for you.

    Vegan or plant-based?

    First, let’s talk about how a plant-based diet is different from a vegan diet. If the majority of your diet features food from plants, but not exclusively (as in, you still eat some animal-based products), your diet is plant-based. A vegan diet, on the other hand, is exclusively plant-based. So while a person on a plant-based diet might have a small serve of animal protein each day, or even each week, the primary source of their diet is from plants.

    Not all plant-based proteins are created equal

    Of course, we don’t have to cut out animal-based proteins altogether. But we can get all the energy and protein we need from a variety of plant-based sources like legumes, soy products, grains, nuts, and seeds. When it comes to the amount of protein in each of these sources, though, it’s important to know they can vary widely. The better plant-based foods are tofus and tempehs because, like many other soy-based products, they are generally high in protein.

    When you’re tracking how much protein to include in your diet, remember to eat in a balanced, enjoyable way. For example, tofu has 13 grams of protein per 100 grams, and almonds have around 30 grams of protein per 100 grams. But even though almonds have more protein per serve than tofu, eating 100 grams of tofu in a meal is quite easy, but it’s unlikely we’d enjoy a meal of 100 grams of almonds. So it’s wise to think about protein in the context of what you’d actually eat in a typical serving.

    Mock meats versus tofus and tempehs

    The nutritional values of mock meats vary enormously – some can be low in protein, others can be really high! It just depends on the product. Compare your options side by side by reading the information panel on the label. You might be surprised to find that for each mock meat that’s an excellent source of protein, there’ll be another one that isn’t. This is particularly true when you compare mock meats with tempeh and tofu.

    There are other nutritional figures to factor in, too. A lot of mock meats are quite high in sodium or salt, so look out for that, especially if you have high blood pressure or are watching your sodium levels. And if you consume mock meat often, remember that it all adds up.

    A surprising source

    Nutritional yeast is fantastically high in protein. And the good news is that it’s a complete protein, which means it features all nine essential amino acids.

    You might be wondering what nutritional yeast is, and how you might incorporate it into your recipes. It’s usually sold as flakes, granules, or powder and you’ll find it in the spice aisle of your supermarket or health food store. It’s super versatile. And because of its cheesy, nutty, savoury flavour, you can use it as a cheese substitute in pasta and risottos. It can also add depth of flavour to other dishes.

    Ready to go plant-based?

    Depending on your current diet, moving to a plant-based diet may be a challenge or a breeze. Whether you’re planning to go vegan or are simply looking to reduce your weekly meat consumption, I recommend introducing plant-based proteins gradually. Say, for example, you eat animal products three times a day, every single day, seven days a week. Try going plant-based one or two days per week. Simply take what feels like a reasonable first step for you – rather than going all-in and feeling overwhelmed by the change.

    Another way to incorporate more plant-based ingredients into your diet is to get creative with the ingredients of the dishes you make regularly. If you’re making your favourite spaghetti Bolognese, make it 50 per cent meat and 50 per cent lentils. Incremental changes like this can feel more manageable.

    If you do decide to go exclusively plant-based and are also new to thinking about nutrition, it’s worthwhile seeking professional advice to make sure you’re getting all your dietary requirements.

    Three plant-based recipes to try

    I chose the following plant-based meals because you can prepare them ahead of time to eat later. After all, it’s sometimes hard to find plant-based options when you’re eating out or grabbing lunch on a workday.

    Bircher muesli

    Serves 4

    Ingredients:

    • 2 cups rolled oats
    • 2 tbsp chia seeds
    • 1 cup soy, almond, or oat milk
    • 1 green apple, finely chopped or grated
    • 1 punnet blueberries
    • 1 tbsp maple syrup
    • ½ cup coconut yoghurt
    • ¼ cup toasted almond slivers
    • ½ tsp cinnamon


    Method:

    1. Soak the rolled oats and chia seeds in the milk overnight.
    2. In the morning, add all the other ingredients, except the berries, and mix well.
    3. Layer berries and bircher muesli into serving glasses, jars, or bowls.
    4. Garnish with almond slivers.

    Three-bean chilli

    Serves 8

    Ingredients:

    • 1 tbsp extra virgin olive oil
    • 1 onion, diced
    • 1 medium yellow capsicum, diced
    • 1 clove garlic, crushed
    • 1 jar roasted red peppers/capsicum 
    • 1 tsp cinnamon 
    • 1 tsp dried oregano 
    • 1 tsp chilli flakes (to taste) 
    • 1 tbsp cocoa powder 
    • 2 tsp ground cumin 
    • 1 tbsp paprika 
    • 1 x 400g tin black beans, drained and rinsed 
    • 1 x 400g tin kidney beans, drained and rinsed 
    • 2 x 400g tin crushed tomatoes 
    • 1 x 400g can refried beans
       

    Method:

    1. Place olive oil in a large pan on medium heat.
    2. Add onion and capsicum and cook until softened. Add garlic and cook for a further minute.
    3. Meanwhile, place red peppers into a food processor and blend until a smooth paste.
    4. Add red peppers, spices, and cocoa to the saucepan and cook for 2–3 minutes or until fragrant.
    5. Add kidney and black beans to the pan with crushed tomatoes and cook for 2–3 minutes or until heated through.
    6. Spoon the refried beans into pan and stir to mix through. This may take a few minutes for the beans to heat and incorporate. Turn heat to low and simmer for 10 minutes. Season with salt and pepper to taste.
    7. Serve with steamed basmati rice and coriander. 
       

    Leftovers are great on top of nachos or in a jacket potato!

    Lemon bliss balls

    Ingredients: 

    • 1 cup cashews 
    • 1 cup coconut flakes 
    • 8 medjool dates, pitted
    • Juice of 1 lemon 
    • Zest of 1 lemon 
    • Desiccated coconut, for rolling
       

    Method:

    1. Add all ingredients into a high-powered food processor.
    2. Process until mixture resembles small crumbs.
    3. Roll into balls and coat in desiccated coconut.
    4. Place in refrigerator to firm for 30 minutes before serving.

    Marika Day

    Marika Day is a nutritionist and Accredited Practising Dietitian who knows what the body needs to function at its best. With more than five years’ experience in the health and fitness industry, Marika's holistic approach to diet and exercise is tried and true. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.

    This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.


    This inspirational content is brought to you by AIA Vitality

    AIA Vitality is a science-backed program that helps you learn more about your health, offers ways to improve it and motivates you with rewards along the way.

    Contact AIA

    1800 333 613

    PO Box 6111
    Melbourne VIC 3004

    enquiries@aia.com.au

    AIA Global aia.com

    Contact AIA

    1800 333 613

    PO Box 6111
    Melbourne VIC 3004

    enquiries@aia.com.au

    Help and support

    Make a claim

    Frequently asked questions

    Customer feedback

    Complaints process

    Whistleblower policy

    Form library

    Explore AIA

    AIA Vitality

    Health insurance

    Life insurance

    OneLife

    About AIA

    Careers

    Our people

    Our commitments

    Media centre

    Our awards

    FSC commitment

    Help and support

    Make a claim

    Frequently asked questions

    Customer feedback

    Complaints process

    Whistleblower policy

    Form library

    explore Aia

    AIA Vitality

    Health insurance

    Life insurance

    Content Hub

    about AIA

    Careers

    Our people

    Our commitments

    Media centre

    Our awards

    FSC commitment


    Copyright © 2021. AIA Group Limited and its subsidiaries or affiliates. All rights reserved. Priority Protection and Priority Protection for Platform Investors products are issued by AIA Australia Limited (ABN 79 004 837 861, AFSL 230043). AIA Vitality, a personalised, science-backed program that supports members every day to make healthier choices, is available with eligible products issued by AIA Australia. AIA Health with AIA Vitality is issued by AIA Health Insurance Pty Ltd ABN 32 611 323 034, a registered private health insurer governed by the Private Health Insurance Act 2207, Private Health Insurance Rules 2007 and the AIA Health Insurance Pty Ltd Fund Rules. The information on this website is current as at 14 January 2021 and may be subject to change. It is general information only and is not intended in any way to be financial, legal, tax, health, medical, nutritional or other advice. You should consider your own personal circumstances and needs and view the relevant product documents, fact sheets, fund rules and terms and conditions before making a decision to acquire such products. If necessary you should obtain professional advice from a financial, tax, medical or health professional. Unless expressly stated, any views or expressions of opinion (including any video content) do not represent the opinion of AIA.
    Terms of Use | Privacy