There are approximately 88 million vegans across the world according to stats of 2023. Whether a strict dairy-free vegetarian, an intentional flexitarian, or someone simply looking to diversify their diet, plant proteins offer a world of nutritional benefits and culinary possibilities! This comprehensive guide will walk you through everything you need to know about incorporating more plant-based proteins into your life.
Why Plant Proteins Matter
Humans thrive on natural, plant-based foods. The very first diet known to man was fundamentally natural and plant-based, with some animal protein. Overtime, this would have varied in detail regionally. Plant proteins aren’t just alternatives to animal products—they’re powerhouse nutrients in their own right, packed with fiber, antioxidants, and phytonutrients that animal proteins simply don’t contain.
Understanding Protein Basics
Before diving into specific plant proteins, it is important to understand some protein fundamentals:
What are proteins? Proteins are the building blocks your body needs for nearly everything—from building muscle and repairing tissue to creating enzymes and hormones, they are complex molecules made up of amino acids (the body needs 20 different amino acids to function correctly.)
Complete vs. Incomplete Proteins: A complete protein contains all nine essential amino acids that your body can’t produce on its own. Traditionally, most animal products are complete proteins. However, many plant proteins are incomplete proteins. This means they may be low in one or more essential amino acids, but if you eat a variety of incomplete proteins on a regular basis you will be able to get all 9 essential amino acids in your diet.
How much protein do you need? Generally, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. This translates to about:
- 56 grams daily for the average sedentary man
- 46 grams daily for the average sedentary woman
Athletes, pregnant or breastfeeding women, and older adults may need more, especially if you have a goal of gaining muscle.
Plant Proteins
Did you know many common vegetables actually contain smaller amounts of protein such as spinach, corn, and mushrooms? It’s amazing how much protein we actually consume without meaning to. However, in this article, we will be covering only the highest plant protein sources. Here are the stars of the plant protein world:
Soy Products
- Protein content: Varies by product (see below)
- Why it’s great: Soy is one of the few plant sources that provides complete protein comparable to animal sources. It’s also rich in isoflavones, which have various health benefits.
- How to use it: Soy comes in numerous forms, each with unique culinary applications:
Tofu
- Protein content: 10-20 grams per cup (varies by firmness)
- Varieties:
- Silken: Perfect for smoothies, creamy sauces, and desserts
- Soft/Medium: Great for scrambles and creamy dishes
- Firm/Extra-firm: Ideal for stir-fries, grilling, and baking
- Tips: Press firm tofu to remove excess water before cooking. Freeze, then thaw for a more “meaty” texture.
Tempeh
- Protein content: 31 grams per cup
- What it is: Fermented soybean cake with a nutty flavor and firm texture
- How to use it: Slice and marinate before grilling, crumble into stir-fries, or use as a hearty sandwich filling.
Edamame
- Protein content: 17 grams per cup
- What it is: Young soybeans, typically served in the pod or shelled
- How to use it: Enjoy as a snack, add to salads, stir-fries, or grain bowls.
Soy Milk
- Protein content: 7-8 grams per cup
- Tips: Choose unsweetened varieties for cooking; flavored versions work well in coffee or cereal.
Textured Vegetable Protein (TVP)/Soy Curls
- Protein content: 12 grams per 1/4 cup (dry)
- What it is: Defatted soy flour processed into different textures
- How to use it: Rehydrate and use in tacos, pasta sauce, chili, or anywhere you’d use ground meat.
Quinoa
- Protein content: 8 grams per cup (cooked)
- Why it’s great: Beyond being a complete protein, quinoa is rich in fiber, magnesium, B vitamins, iron, potassium, and antioxidants.
- How to use it: Substitute for rice in almost any dish, use as a base for grain bowls, add to salads, or even incorporate into breakfast porridges.
Buckwheat
- Protein content: 6 grams per cup (cooked)
- Why it’s great: Despite its name, buckwheat isn’t related to wheat and is gluten-free. It provides all essential amino acids plus resistant starch that feeds beneficial gut bacteria.
- How to use it: Try buckwheat groats as a breakfast porridge, use buckwheat flour for pancakes, or enjoy Japanese soba noodles (just check that they’re 100% buckwheat if you’re gluten-free).
Hemp Seeds
- Protein content: 10 grams per 3 tablespoons
- Why it’s great: Hemp seeds contain the perfect ratio of omega-3 to omega-6 fatty acids and are rich in magnesium and fiber.
- How to use it: Sprinkle on yogurt, oatmeal, or salads; blend into smoothies; or use hemp protein powder in shakes.
Chia Seeds
- Protein content: 5 grams per 2 tablespoons
- Why it’s great: Chia seeds are loaded with fiber, omega-3s, calcium, and antioxidants.
- How to use it: Make chia pudding, use as an egg substitute in baking (1 Tbsp chia + 3 Tbsp water = 1 egg), add to smoothies, or use as a crunchy topping.
Lentils
- Protein content: 18 grams per cup (cooked)
- Why they’re great: Lentils are incredibly versatile, cook quickly (unlike many beans), and are packed with iron, folate, and fiber.
- How to use them: Add to soups and stews, make lentil burgers, use in tacos, or toss into salads. Red lentils cook down to make creamy dal, while green and brown lentils hold their shape better for salads.
Chickpeas (Garbanzo Beans)
- Protein content: 15 grams per cup (cooked)
- Why they’re great: Besides being protein-rich, chickpeas provide substantial fiber, iron, and phosphorus.
- How to use them: Make hummus, roast for a crunchy snack, add to curries, use in salads, or blend into plant-based cookie dough.
Peas
- Protein content: 8 grams per cup
- Why they’re great: Green peas are particularly high in vitamins A, C, K, and various B vitamins.
- How to use them: Enjoy fresh or frozen in soups, stir-fries, and salads, or try pea protein powder in smoothies.
Black Beans
- Protein content: 15 grams per cup (cooked)
- Why they’re great: Black beans are high in antioxidants and provide a good amount of calcium.
- How to use them: Perfect for Mexican-inspired dishes, bean burgers, dips, or even brownies (yes, really!).
Pumpkin Seeds
- Protein content: 9 grams per 1/4 cup
- Why they’re great: Also known as pepitas, these seeds are packed with magnesium, zinc, and healthy fats.
- How to use them: Toast for a snack, sprinkle on salads or soups, blend into sauces, or incorporate into baked goods.
Nutritional Yeast
- Protein content: 8 grams per 1/4 cup
- Why it’s great: This deactivated yeast has a cheesy, nutty flavor and is often fortified with B12, making it perfect for vegans.
- How to use it: Sprinkle on popcorn, pasta, or roasted vegetables; mix into sauces; or use to create vegan “cheese” flavors.
Combining Plant Proteins
If you’re relying heavily on plant proteins, combining different sources throughout the day ensures you get all essential amino acids. Some classic combinations include:
- Rice and beans
- Whole grain bread with nut butter
- Hummus and pita
- Corn and beans (think succotash or tortillas with refried beans)
- Grain bowls with a variety of vegetables and legumes
Remember, you don’t need to combine proteins at every meal—just aim for variety throughout the day.
Plant Protein Products
The market is filled with convenient plant protein products:
Plant-Based Protein Powders
- Pea protein: Mild flavor, smooth texture, highly digestible
- Hemp protein: Earthy flavor, contains beneficial fats
- Rice protein: Gentle on the stomach, often combined with pea protein for better amino acid profile
- Mixed plant proteins: Many brands offer blends that provide complete protein profiles
Meat Alternatives
- Seitan: Made from vital wheat gluten, it has a meaty texture (not suitable for those with gluten sensitivities)
- Jackfruit: Low in protein but has a pulled-meat texture perfect for BBQ sandwiches
- Pea protein-based products: Many newer meat alternatives use pea protein as their base
Dairy Alternatives
- Nut milks: Almond, cashew, macadamia (typically low in protein unless fortified)
- Oat milk: Creamier texture, but also relatively low in protein
- Pea milk: Higher protein content than most plant milks, with 8-10g per cup
- Soy milk: Highest protein content among plant milks (7-8g) with a neutral taste
Tips for Incorporating More Plant Protein
- Start with familiar favorites: Try bean chili, lentil soup, or peanut butter on whole grain toast.
- Take it gradually: Replace one animal-based meal per week with a plant-based option, then increase as you get comfortable.
- Think of plant proteins as the star: Instead of considering them replacements or substitutes, create meals where they shine in their own right.
- If going plant-based is causing you gassiness: Be aware of how you are cooking beans-Soaking them overnight and rinsing off well is essential to reduce gassiness. Eat slow. Drink plenty of water. Gradually increase plant foods into your diet. Consider a digestive aid such as digestive enzymes, peppermint, ginger tea, or a probiotic.
- Batch cook: Prepare a large pot of beans or lentils on weekends to use throughout the week.
- Snack smartly: Keep roasted chickpeas, trail mix with nuts and seeds, or hummus with vegetables on hand.
- Hidden additions: Add hemp seeds to smoothies, blend white beans into pasta sauce, or mix nutritional yeast into soups.
Potential Challenges & Solutions
Digestive Issues
Some people experience gas or bloating when first increasing their intake of beans and lentils. Try these tips:
- Start with small portions and gradually increase
- Soak dried beans thoroughly before cooking
- Use canned beans, which are often more digestible
- Try different varieties—lentils and split peas are often easier to digest than larger beans
- Add digestive spices like cumin, fennel, or ginger to bean dishes
Cooking Time
Dried beans can take a while to cook. Solutions:
- Use a pressure cooker or Instant Pot to dramatically reduce cooking time
- Batch cook and freeze portions
- Keep some canned beans on hand for quick meals
Flavor Concerns
If you’re used to meat-centered meals, you might need time to adjust to plant proteins. Try:
- Using bold seasonings and marinades
- Adding umami with ingredients like mushrooms, tomatoes, and nutritional yeast
- Experimenting with global cuisines that traditionally feature plant proteins, like Indian, Ethiopian, or Middle Eastern foods
Sample Meal Plan
Breakfast:
- Overnight oats with hemp seeds, nut butter, and berries (12g protein)
- OR Tofu scramble with nutritional yeast and vegetables (16g protein)
Lunch:
- Grain bowl with quinoa, roasted chickpeas, vegetables, and tahini dressing (20g protein)
- OR Lentil soup with a side salad topped with pumpkin seeds (18g protein)
Dinner:
- Black bean and sweet potato tacos with avocado (15g protein)
- OR Pasta with white bean and kale sauce (18g protein)
Snacks:
- Apple with almond butter (7g protein)
- Hummus with vegetable sticks (8g protein)
- Homemade energy balls with nuts, seeds, and oats (5-8g protein)
Conclusion
Plant proteins offer incredible variety, nutrition, and culinary possibilities. Whether you’re looking to reduce your meat consumption, address dietary restrictions, or simply explore new foods, the plant protein world has something for everyone. Remember that a diverse diet incorporating different plant protein sources will naturally provide all the amino acids your body needs.
The key is experimenting and finding what works for your taste preferences, lifestyle, and nutritional needs. Start small, have fun with new recipes, and enjoy the journey toward a more plant-rich diet!
Happy eating!
References:
https://my.clevelandclinic.org/health/articles/22243-amino-acids
https://health.clevelandclinic.org/do-i-need-to-worry-about-eating-complete-proteins
https://www.bibleref.com/Genesis/1/Genesis-1-29.html
https://www.bibleref.com/Genesis/9/Genesis-9-2.html
