That veggie fish fillet. The meatless meatballs from the freezer aisle. The fried tofu skin at the vegetarian economy rice stall.
They're plant-based. But they're also loaded with starch, refined oils, and sodium — and the calories add up faster than you'd expect.
What's Actually Inside Vegetarian Processed Food
Most vegetarian mock meats are built around texture, not nutrition. To replicate the chew and flavour of meat, manufacturers lean heavily on:
- Starch — as binder and filler
- Refined vegetable oils — for mouthfeel and frying
- Sodium and seasoning — to make it taste like something
The result? High calories, low protein, and ingredients your body isn't particularly happy about in large amounts.
Here's the real picture per 100g:
Processed Vegetarian Foods
| Food | Calories (per 100g) |
|---|---|
| Fried tofu skin | ~390 kcal |
| Vegetarian fish fillet | ~340 kcal |
| Fried gluten balls | ~580 kcal |
| Vegetarian meatballs | ~185 kcal |
| Seitan | ~130 kcal |
| Lion's Mane w/ Sesame Oil | ~160 kcal |
For context — 580 kcal from fried gluten balls is close to a full meal's worth of calories, with a fraction of the protein.
The Real Problem: You're Eating Calories, Not Protein
Most people go vegetarian wanting better health. But without paying attention to protein, it's easy to end up eating plenty of calories while consistently under-fuelling your muscles, energy, and recovery.
Protein isn't just a gym thing. It's what keeps you full, maintains muscle as you age, and supports basically every system in your body.
The goal isn't to avoid vegetarian food — it's to make sure your protein sources are actually doing the job.
How to Spot a Quality Vegetarian Protein Source
A simple checklist when reading labels:
- Protein per serving: 15g or higher is a meaningful amount
- Ingredient list: shorter is better — whole food ingredients first
- Calories to protein ratio — ideally under 15 kcal per gram of protein
- Oil type matters — minimise refined seed oils where you can
Where THE VEGAN Protein Comes In
THE VEGAN Plant-Based Protein Shake is built around soy protein isolate — one of the most complete plant proteins available, meaning it contains all nine essential amino acids your body needs but can't make on its own.
Per sachet (40g): 20g+ of protein. Clean ingredients. No starch fillers. No frying required.
It's not designed to replace your meals. It's designed to make sure protein isn't the thing you're quietly falling short on — especially on days when the vegetarian options around you are more indulgent than nutritious.
Use code SMART95 for a discount on your first order.