Protein from animal products contains all the amino acids we require for good health. Milk, eggs and meat are good sources, and nearly 90% of Americans regularly dine on steak, chicken or a piece of pork. However, meat products can also have a big negative impact on your cholesterol levels, not to mention your wallet. And more health care providers recommend eating a plant-based diet for heart health and overall wellness.
Whatever your reason to take meat off the menu, you can rest assured that you can meet your body’s demands with plant-based protein. By working with your health care provider, you can maintain your protein intake and keep up healthy habits that include eating fewer animal products or cutting them out altogether.
Protein’s Place
Before we dig into plant-based protein, it’s helpful to remember why we need protein in the first place. Protein is so important to our health that it’s commonly called one of the building blocks of life. These building blocks are everywhere in your body: in your skin, muscles, bones and hair. As an essential macronutrient, protein plays an active role in your health and well-being. Without it, your blood can’t even transfer oxygen to your cells. Yes, you need protein.
All protein is not created equal. Some is better for you than others.
Plant-based protein may lower your risk for heart disease and other chronic diseases. Meat and other animal-based protein sources, on the other hand, can also contain fat and cholesterol that does the opposite. Additionally, reducing your intake of red meat and processed meat while increasing plant-based proteins reduces your risk of cancer, particularly colorectal cancer.
Eating the right proteins protects your good health and helps your body function at its peak. To do this, you must eat the right foods—as well as the right amounts of those foods.
Get Your Fill of Protein
Whether your protein comes from meat or other sources, the National Academies of Medicine recommends men and women alike aim for 0.8 grams of protein a day per kilogram of body weight. In other words, if you weigh 150 pounds, you should eat around 55 grams of protein a day.
This amount of protein ensures your body can repair old cells and make new ones. It also helps children, teens and unborn babies to grow and develop properly.
You can get too much protein. Since the body can’t store protein for later use, any extra you eat gets used as energy or stored as fat. Eating the right amount fuels your body. It also helps you maintain a healthy weight.
Ideally, anywhere from 10-35% of your calories should come from protein. If you eat a 2,000-calorie diet, that is 50-175 grams of protein or 200-700 calories of protein. Once you reach age 40-50 and muscle mass begins to decrease, your protein intake should be increased. Talk to a dietitian or primary care provider to find the right amount for you.
Finding Plant-Based Protein
Plant-based protein is any food besides meat that can provide the protein your body needs. If you want to add plant-based protein to your diet, it’s easy. You just need to know where to look.
Some of the best sources of plant-based protein include:
- Beans and peas. These popular sources of plant-based protein are probably already in your diet. You can easily find ways to work peas and beans into lots of different meals. Some examples are pinto beans, chickpeas, mung beans, fava beans, lima beans and green peas.
- Chia and hemp seeds. An ounce of chia seeds gives you 4.7 grams of protein. They also help protect against cancers and telltale signs of aging. Hemp seeds are also packed with protein and help with your blood pressure.
- Nuts. All nuts have protein. A single ounce of mixed nuts boasts 6 grams of protein. Nuts do have a high fat content, although it’s generally considered to be “healthy fat.” However, this makes them quite high in calories per portion so stick with a small portion (1-2 oz or as suggested on the nutrition label).
- Peanut butter. A tablespoon of peanut butter has 4 grams of protein. It also keeps your blood sugar stable when you have it with bread or juice. That means you feel full longer and experience no blood sugar spike. This is particularly good news if you have diabetes.
- Tofu. Half a cup of this vegetarian staple contains 10 grams of protein. As an added perk, tofu is low in saturated fats and high in polyunsaturated fats, which can lower bad cholesterol levels. Safe to eat raw or cooked, tofu can taste like anything. Just add your favorite seasoning and enjoy.
- Tempeh. A single cup of tempeh has 31 grams of protein. Like tofu, tempeh is a soy-based meat replacement that you can cook in many ways. Also, like tofu, tempeh may help prevent cancer.
- Vegetables. Certain vegetables are a good source of protein, such as Brussel sprouts, yellow sweet corn, potatoes, asparagus and broccoli. While technically a fruit, avocado is worth mentioning as a high-protein plant.
- Quinoa and wild rice. Quinoa has become a popular food choice – and for good reason. Cooked quinoa has more than 8 grams of protein per cup. Wild rice, which is delicious in casseroles, pilafs, stuffing, soups and on its own, has 6.5 grams of protein per 1 cup serving.
Beyond Protein
When you eat plant-based protein, you have access to healthy proteins, as well as vitamins, minerals and other nutrients.
Depending on which protein source you choose, you can also get the following nutrients in your diet:
- Calcium
- Fiber
- Folic acid
- Omega-3 fatty acids
- Iron
- Magnesium
- Potassium
Meat or no meat, there is no single food that has all the nutrients you need. To help your body be its best, you’ll need to have a varied diet. Otherwise, your body won’t function optimally. While there isn’t a perfect food out there, some are better choices than others.
Lentils Have It
Lentils are high performers among plant-based proteins. Though offering similar nutrition to beans, lentils are smaller and cook faster.
All types of lentils are high in protein, but the nutritional value of lentils goes even further. Eat some red, yellow, green or brown lentils and you’ll get a low-fat, low-sodium food with the following:
- Choline
- Copper
- Fiber
- Folate
- Iron
- Prebiotics
- Zinc
Lentils are also a good source of complex carbohydrates. Complex carbs are ideal, as they take longer to digest than simple carbs. This means they stay in your body longer, helping you feel full and providing an ongoing energy source.
Perhaps you want to add lentils to your diet but aren’t sure how. There are countless ways to include this legume. You can use them in salads, tacos and soups. The USDA has a list of tasty recipes. Check them out to pack some more plant-based protein into your diet.
A Note on Vegan Meats
Plant-based meats have started popping up in grocery stores across the country. Are they good replacements for animal products? That depends on what they’re made of. Many are full of artificial ingredients and plant by-products. If you choose to eat these “meats,” look for options that have only a few ingredients with names you recognize and can pronounce. Pay attention to the nutrition label as well to make sure they aren’t high in saturated fat, sugars or sodium. Better choices would be:
Plant-Based Protein Powders
Many vegans and vegetarians supplement with plant-based protein powder to make sure their protein intake is adequate. This is ok but look at the nutrition label for products with few ingredients that are low in added sugars. Protein powder is great for making protein muffins or green smoothies. You can also drink some types mixed with non-dairy milk or water. There are many varieties, so do some research to see what other people recommend as far as flavor and consistency. However, the best way to get plant-based protein is from whole foods. Your entire protein intake should not be from supplemental powders or processed food.
More to Read
- How to Eat a Plant-Based Diet
- Diet and Exercise: Beyond Eat Less, Move More
- What Is the Difference Between Prebiotic and Probiotic Foods?
- Healthy Eating on a Budget
Medically reviewed by Kelly Gardner, RDN.
