9 tips for eating more plant-based proteins
With an expansive career spanning nearly 10 years in dietetics and nutrition, I’ve witnessed the ebb and flow of dietary trends. One of the most promising and enduring shifts in recent years has been the move towards plant-based eating. As the benefits of incorporating more plant-based proteins into one’s diet become clearer, from health advantages to environmental sustainability, more people are eager to make the switch. If you're among them, you're in the right place. Not only do plant-based proteins promote heart health and weight management, but they also offer a rich source of nutrients and antioxidants that can help fight off diseases.
The Mediterranean diet is the best plant-based diet. After spending years living and studying in Italy, I’m so happy to see more Americans embracing a Mediterranean diet and plant-based way of eating. Focused on vegetables, fruits, and plant-based proteins, the Mediterranean diet, is high in fiber and essential nutrients. Here are some tips to effortlessly integrate more plant-based proteins into your meals.
What are plant-based proteins?
To ensure a rounded profile of essential amino acids, it’s important to consume a variety of plant-based proteins. Before diving in, it’s beneficial to familiarize yourself with the top sources of plant-based proteins:
Legumes: Lentils, chickpeas, black beans, and kidney beans are protein-packed.
Whole Grains: Quinoa, brown rice, farro barley, and bulgur provide ample protein.
Nuts and Seeds: Almonds, peanuts, chia seeds, flax seeds, and hemp seeds are protein-rich.
Soy Products: Tofu, tempeh, and edamame are all excellent choices.
Vegetables (though vegetables are not typically high in protein, some harbor a decent amount): Broccoli, spinach, and brussels sprouts have more protein than you might expect (large volume required to meet needs, so make sure to use as a complementary ingredient).
Examples of plant proteins:
If you're a fan of traditional dishes, look for plant-based variations. Lentil soup, chickpea curry, and tofu stir-fry are just a few delicious alternatives.
Tofu and tempeh are derived from soybeans and stand as substantial protein sources. They are versatile and can adopt the flavors of the ingredients they are cooked with. Try them in stir-fries, salads, or even as meat substitutes in your favorite dishes.
Legumes are not only excellent sources of protein but are also rich in fiber, which aids in digestion and can help stabilize blood sugar levels. Add them to salads, soups, and stews, or try making a hearty bean burger.
Today, the market offers a wide array of pasta made from lentils, chickpeas, or black beans, providing a higher protein content compared to regular pasta.
How do I add plant-based proteins to my diet?
Incorporate protein-packed snacks:
Opt for snacks that are rich in proteins such as roasted chickpeas, edamame, or almonds. Nut butters are also fantastic; just spread some peanut or almond butter on whole grain bread or eat with apple slices.
Upgrade your breakfast:
Instead of sugary cereals or pastries, begin your day with a protein kick. A chia seed pudding, a quinoa fruit bowl, or a smoothie with hemp seeds and spinach can give you a robust start. Add a scoop of plant-based protein powder or a handful of nuts and seeds or a scoop of spirulina to your morning smoothie for a nourishing start to your day.
If you’re interested in incorporating healthy, delicious, and nutrient-dense smoothies into your morning routine, take a look at my post on how to build a better smoothie. You can also review my recent post on 15 healthy smoothie recipes that are delicious and easy to make. Additionally, can grab a copy of Smoothie School!
Mix and match:
Who said you need to rely on just one source of protein per meal? Try combining legumes with grains to make protein-rich dishes like bean and rice burritos or lentil and barley salads. As you get more familiar with cooking and eating plants, you’ll feel more confident mixing things up in the kitchen.
Learn new recipes:
Dive into the plant-based culinary world and learn to make dishes from different cuisines that center around plant proteins. Indian Dal, Middle Eastern Hummus, and Mexican Bean Salads are some of the dishes to try.
Here are eight vegetarian recipes for you to try:
Be mindful of amino acids:
Unlike animal proteins, which are complete proteins containing all essential amino acids, some plant proteins are incomplete. This isn’t a problem if you’re eating a varied diet. Just ensure you consume a range of plant-based proteins throughout the day or week.
Focus on whole foods:
While plant-based processed foods and mock meats are convenient, it’s best to get the bulk of your proteins from whole foods. These will offer the maximum nutritional benefits, including fiber, vitamins, and minerals. When shopping for processed items, read labels to understand the protein content in plant-based products. Be wary of products with a lot of added sugars and unhealthy fats.
Take it slow:
Transitioning to a diet richer in plant-based proteins doesn’t mean giving up meats overnight. Start by introducing one or two plant-based meals per week. As you become accustomed, and find recipes you love, you can increase the frequency.
Listen to your body:
Remember that everyone’s body is different. Some might thrive on a fully plant-based diet, while others may feel best with a balance of plant-based proteins and animal-based proteins. Pay attention to how your body feels and adjust accordingly.
Get the support you need:
Finally, if you find it challenging to meet your protein needs through a plant-based diet, consider consulting a registered dietitian and meal planning nutritionist to get a meal plan and plant-based protein recipes that meet all your nutritional requirements.
The bottom line
Incorporating more plant-based proteins is not only beneficial for individual health but also for the health of our planet. By being thoughtful about our food choices, we can make a positive impact on our bodies and the environment.
Whether you are a seasoned vegetarian or just beginning to explore plant-based proteins, I’m confident that, with a conscious effort and a spirit of experimentation, you can achieve a well-rounded and enjoyable diet. Remember, the goal is a gradual transition and not a sudden shift. Be patient with yourself as you make strides in this green protein revolution, nurturing your body one plant-based meal at a time.
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This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She’s a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food. She’s also a nutrition consultant for health and tech startups, food companies, and brands she believes in.