You might think that protein is only found in animal products like meat, eggs, and dairy, but that's not true. Whether you're vegan, vegetarian, or just want to eat more plants, you can get all the protein you need from plant-based sources. While it may involve more planning and thinking about proper protein source pairings from the sources in this article, with a focused approach, one can get enough protein from a variety of plant foods and meet their daily protein targets!
Protein sources
Not all plant-based proteins are created equal. Some have all the essential amino acids that your body needs, while others are deficient in some. This means that combining different kinds of plant-based proteins will help to ensure you get the full benefits of your protein intake.
Here are some of the best plant-based protein sources that can be combined to support your protein targets and overall goals:
Soy: Soy is one of the few plant-based foods that is a complete protein, meaning it contains all nine essential amino acids in the amounts needed to support optimal essential amino acid intake. Soy products include tofu, tempeh, edamame, soy milk, soy yogurt, and soy nuts. You can use soy in various dishes, such as stir-fries, salads, soups, burgers, and desserts.
Quinoa: Quinoa is a plant-based food that is a nearly complete protein. Quinoa can be cooked like rice, and used in salads, bowls, pilafs, and casseroles.
Lentils: Lentils are legumes that come in different colors and sizes, such as green, brown, red, and black, and have different textures and flavors. Lentils can be cooked in soups, stews, curries, and dal, or made into burgers, patties, and salads.
Beans: Beans are another type of legume and can be used in many cuisines and dishes, such as chili, hummus, burritos, tacos, and salads. Some of the most common beans are black beans, kidney beans, pinto beans, chickpeas, and navy beans.
Nuts and Seeds: Some of the best nuts and seeds for protein are almonds, walnuts, pistachios, cashews, sunflower seeds, pumpkin seeds, chia seeds, hemp seeds, and flax seeds. You can eat nuts and seeds as snacks, or add them to salads, oatmeal, granola, smoothies, and baked goods. Note: nuts and seeds are calorie dense; keep in mind the impact that will have on your overall calorie targets.
Seitan: Seitan is a meat alternative made from wheat gluten, which is the protein component of wheat. Seitan is high in protein, iron, and selenium, and has a chewy and meaty texture that resembles beef, chicken, or pork. Seitan can be marinated, baked, fried, or grilled, and used in dishes like sandwiches, wraps, stir-fries, and stews.
Peas: Peas are green vegetables that are generally low in calories and fat. Peas can be eaten fresh, frozen, or canned, and can be added to salads, soups, curries, and stir-fries.
Oats: Oats are whole grains and can be eaten as oatmeal, porridge, granola, or baked goods, and can be flavored with fruits, nuts, seeds, or spices.
Spirulina: Spirulina is a blue-green algae that can be consumed as a powder, tablet, or capsule, and can be added to smoothies, juices, or water.
A note on fiber
Plant-based protein foods are not only rich in protein, but also in fiber. See more details on the importance of fiber here.
It's essential to manage expectations regarding the ease of meeting protein target goals with just plant-based sources. While obtaining your protein needs solely through plant sources may present more of a challenge compared to other methods, it remains achievable with the right amount of planning and combining of foods!