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How to include more plant based protein in your diet

by | Feb 4, 2019 | Good Food, Things we love | 25 comments

Every year we set goals, New Years resolutions, but most of the time these good intentions stay on paper. This year however, things have been different! Teaming up with Fry Family Food Co. in their January, FR4NR campaign has helped us take the steps needed to including more plant based protein into our diet. Now #MeatFreeMondays are part of our family’s healthy lifestyle.

In our previous #MeatFreeMonday post, we shared the reasons why we decided to go meat-free once a week. So many readers and followers wanted to know more, especially now that we’ve been at it for a while…

So, how do we feel after a month? Have we coped? Have we cheated? What do the girls think about the change? How do we go about including more plant based protein into our diet? The questions kept rolling in Monday after Monday so today I thought I’d answer a few.

Has the change been easy?

Thanks to Tammy Fry’s 7 tips on how to go plant based this has been an easy transition. One that any family can make.

7 Top tips for going plantbased

Did the kids notice?

The girls really haven’t noticed a change and I feel so much happier serving them rice protein and chai nuggets or meat free hotdogs knowing these are loaded with veggies instead of unidentified, hormone filled animals meats.

Which Fry Family Foods Company product is our favourite?

Every family member has a favourite. Obviously the hotdogs are a clear winner as well as the pies. I really also like the Chicken Schnitzels and the original burger patties.

Plant based protein

The mince is also very tasty and it always amazes me how far one pack goes.

Will we continue with MFM after January?

Nowadays we actually don’t just go meat-frree on Mondays. We usually do 1 or 2 other day too.

#MeatFreeMondays won’t stop. We will keep enjoy the Fry’s range and as our confidence grows we will explore some other delicious recipes such as bean chilli, chickpea curry, lentil stew and more.

Where do you find recipes for plant based protein alternatives?

I look forward to the challenge of planning a plant based dinner every Monday and starting our week fresh and healthy sets the tone for the rest of it as well.

At first I stuck to my guns. Making the same dishes we usually enjoy eating. Simply swapping out the meat with a Fry Family Food Company product.

Then I had a look at the Fry’s website… There I found easy recipes full of flavour. I never really stuck to one but rather used them to get my mind going. Visit our Instagram page and visit the #MeatFreeMonday highlight section to see what we’ve been eating.

Plant based protein

Bottom line…

It’s incredible how a small change like this has influenced our entire mindset when it comes to what we eat. We now look more closely at ingredient listed and try our best to include a rainbow of variety on every plate of food.

Meat isn’t the main focus we mealplan around anymore either.

Meat free Monday Meme
It’s definitely been a

“New Resolution for a Food Revolution”.

Together with Fry’s we would love for you to join in the NR4FR by joining us in #MeatFreeMondays. Fry’s will even lend a helping hand giving away a hamper to the value of R500 to one lucky reader.

GIVEAWAY CLOSED – Congratulations Anusha Naidoo!

The R500 hamper includes:

  • A Kasha bowl & spoon
  • Fry’s chopping board
  • Branded apron and tote bag
  • Fry’s umbrella 
  • Handy Fry’s note pad, pencil, bamboo straw
  • The Fry’s Superfood for Superkids cookbook 
  • Some yummy Kasha products for you to try
  • Fry’s vouchers to spend on their delicious range
Meat free Monday Meme

How to enter:

  • Please leave a comment below telling us why you are excited to join us and pledge #MeatFreeMondays
  • You can also enter on our Facebook page. Simply click here to find the competition post.

Please SHARE this post with all your friends too. Just click those social media buttons… Easy!

Good luck.

Plant based protein


Special thanks to The Fry Family Food Co. for providing so much information and help during this #meatfreemonday campaign. We learnt a lot.

  1. Only entries via Facebook and comments left below are valid.
  2. Facebook is in no way responsible or associated with this giveaway.
  3. You need to follow both @justamamma and @TheFryFamilyFoodCo on Facebook to qualify.
  4. Competition only open to South African residents residing in South Africa.
  5. Winner must be 18+ years old.
  6. Competition closes on the 11th of February 2019.
  7.  The winner is picked at random and announced on the 13th of February 2019. 
  8. This prize is not exchangeable or refundable.
  9. Please enter a valid email and contact info. If we can not get hold of you within 48 hours a new winner will be picked.
  10. The greatest care will be taken when mailing your prize but Just a Mamma and The Fry Family Food Co. do not accept any responsibility for lost, stolen or damaged goods
approved banner eots rect a


  1. Adeline

    I take the pledge for #MeatFreeMonday because It is good for my family & I and Frys products makes it so easy because all their products taste good.

  2. Janet W Perry

    #Meatfree Mondays are a no brainer for us…. we believe in plant power!! Frys products make the transition to a plant-based diet so much easier. Yay for Frys!!

  3. Bhavana Singh

    I would love this because we have meat free days on mondays as well and these meals are perfect!

  4. Sharne Peters

    Love to win
    We have twice weekly meat free days and the three kids join us as well. Love this and awesome to join.

  5. Nicole Naicker

    I especially love to pledge meat free Mondays love Fry’s products they are high in protein and fibre ,my hubby is a vegetarian this would be so awesome a total fan of Fry’s

  6. Chris Naicker

    #MeatFreeMondays Switching to being a vegetarian has been so amazing it has so many health benefits and are sourced from plants ,easily digested and nutritious this is amazing love to win


  7. Anusha Naidoo

    Its a pleasure to join this amazing campaign and I am in full support of Meat Free Mondays. Its a great way to improve our health in my family. There are numerous benefits and Frys products are delightfully delicious and make MFM a delight with a range of products to prepare.

  8. Sofiah

    To improve my family’s health and also try some exciting yummy foods which we wouldn’t be usually trying.

  9. Belinda

    I take the pledge for #MeatFreeMonday because it will help improve my family’s health and eat plant based products from Frey’s which is good for us.

  10. Kim

    I please to meat free Mondays for the simple reason of trying to improve my family’s health and also try some exciting yummy foods which we wouldn’t be usually trying. ???

  11. Michelle Graham

    I pledge meat free Mondays because I would like to leave a brighter future for my children!

  12. Emma Churchyard

    I’ve been trying to do #meatfreemonday for a while, so pledge to continue! And Fry’s makes it so much easier! Keen!

  13. Dannielle

    My husband loves vegetarian meals and I’m always at a loss. This makes it so easy and attainable for a mom of 3.

  14. Ziningi Mzizi

    #MeatFree Mondays at home we eat meat daily but after reading this I take the pledge to meat free mondays

  15. Ncuthwa Luke

    I take the pledge for #MeatFreeMonday To try and eat healthy and to taste other Yummy foods which will be good for my family and i.

  16. Mama Writes Reviews

    We’re interested in doing more meat free meals. Thanks for the suggestions.

  17. Jaclyn

    I have been wanting to do Meat Free Mondays for ages now and this is the perfect time and motivation to get me started. My husband always complains that vegetarian dishes are so bland but this will prove him wrong. I want to improve our health as well as do my part in making a difference to the environment.

  18. Priya Jackson

    We always had meat free days while growing up. It was Monday and Friday as meat free days. It actually gave us a break from all the meat, fish, chicken etc and we still have meat free days. It’s nice as we can prepare a meat free curry or stir fry and always add fry special product on the side. There are so many frys products to choose from and I have been buying frys since forever.

  19. Vanessa

    This is a fantastic perspective! Our daughter has only eaten plant-based and she knows nothing is missing!

  20. Carmela

    Meat-free Mondays sound like a good idea. I would also like to include more vegetables in our family diet, and less meat, especially processed meat. Great review!

  21. Faziela Prantice

    I am super excited for #MeatFreeMonday as I have started a healthy eating plan and this hamper will truly be such a blessing ?

  22. Brenda Fernandes

    #MeatFreeMondays is already in motion we have salad every Monday topped with Chickpeas or Baked beans…But I must admit these Fry’s burgers look amazing time for a change

  23. Marysa

    I’ve never heard of these meals before. I’ve been a vegetarian since I was a kid, and it’s nice to have meat-free options. This looks delicious! I’ll have to see if I can find these. My kids are vegetarian too and I’m sure they would like these as well.

  24. Lynn Armstrong

    Wow, we should try this. We eat meat every night as my husband is a huge fan. I would love to try some of the suggestions you have to swap out. We eat too many hot dogs over here!

  25. Gresham Madhan

    If there’s one aspect that excites me about #MeatFreeMondays it’s the tantalising range from Frys. Flavourful, mouthwatering and versatile. With food so comforting, you won even realise it’s meat free. And as a single dad, I would also like to introduce my little one, at her young age to follow the patten of #MeatFreeMondays…


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Just a mamma

is a space for Mammas by a Mamma. Intended to inspire, motivate and be helpful. No judgement or expert advice – just gorgeous photo shoots, fun celebrations, great finds for mamma and baby, inspirational moms I have come across, places to go and vacations to have, as well as my own journey of motherhood and family life.

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