Start with the Mighty Bean and Legume Family
Dietitians consistently point to beans and lentils as nutritional powerhouses that deserve the top spot on any plant-based protein list. A single cup of cooked lentils provides about 18 grams of protein, while both beans and chickpeas contain about 15 grams of protein per 240 ml. What makes these humble foods truly remarkable isn’t just their protein content – they’re also packed with fiber, folate, iron, and potassium.
Research shows that a diet rich in beans and other legumes can decrease cholesterol, help control blood sugar levels, lower blood pressure and even reduce belly fat. The beauty of legumes lies in their versatility – from creamy hummus made with chickpeas to hearty black bean burgers. In fact, 95 percent of American adults fail to meet the recommended daily intake for dietary fiber, a gap that beans can help fill remarkably well.
Embrace the Soy Trio – Tofu, Tempeh, and Edamame
Soy-based proteins offer something special that many other plant proteins don’t: they’re complete proteins. Soybeans are considered a whole source of protein. This means that they provide the body with all the essential amino acids it needs. Among soy options, tempeh stands out as particularly impressive. Tempeh does have more protein per serving than tofu and offers unique benefits through its fermentation process.
One distinct difference between tofu and tempeh is that tempeh provides beneficial prebiotics. Prebiotics are natural, non-digestible fibers that promote the growth of healthy bacteria in your digestive tract. For practical use, registered dietitians note that “I like to work with it because you can buy it, slice it up and sauté it immediately,” says registered dietitian Gillian Culbertson, RD, LD. “You don’t have as much prep as tofu”.
Discover the Complete Protein Powerhouse – Quinoa
Once considered an exotic grain, quinoa has rightfully earned its place in mainstream nutrition discussions among dietitians. Quinoa, buckwheat, and amaranth are complete proteins, setting them apart from many other plant-based options. One cup of quinoa is high in fiber (5 grams) and protein (8 grams) and low in sugar (2 grams).
What makes quinoa particularly appealing to nutrition professionals is its versatility and nutritional density. Quinoa is gluten-free and low in carbohydrates and calories. For patients with Crohn’s disease or IBS, it is also suitable for those following a low FODMAP diet. Beyond protein, it also contains iron, magnesium, phosphorous, zinc, calcium, and potassium. Think of quinoa as your reliable foundation – it can anchor breakfast bowls, lunch salads, or dinner sides with equal ease.
Harness the Power of Nutrient-Dense Seeds
Seeds might be small, but their protein punch is mighty. Hemp and chia seeds are considered complete proteins, while other types of seeds should be combined with legumes to form a complete protein. Both have about 4g of protein per 2 tablespoons, making them perfect for sprinkling into meals throughout the day.
Seeds are not only protein-rich, but they also provide anti-inflammatory omega-3 and omega-6 fatty acids which are beneficial for heart health. For maximum benefit, flax seeds need to be ground before eating, so your body can utilize the nutrients. While all seeds contain a little protein, pumpkin seeds are the most protein-rich of all the seeds. Pumpkin seeds can be easily added to a dish or tossed on top a salad for an extra nutrition boost.
Maximize the Potential of Nutritional Yeast
Nutritional yeast has become a favorite among dietitians for good reason – it’s both incredibly nutritious and surprisingly versatile. Nutrition yeast, also known as “nooch” is deactivated yeast that is considered a complete protein. The protein content may vary slightly by brand, but on average 2 tablespoons of nutritional yeast provides 8-9 grams of protein.
What sets nutritional yeast apart is its additional nutritional benefits. It’s often fortified with vitamins and minerals including B vitamins such as vitamin B12. Sprinkle nutritional yeast on your meals – this flavor-filled ingredient is a great source of vitamin B12, a nutrient commonly obtained from meat. The cheesy, umami flavor makes it an excellent way to boost protein while adding richness to popcorn, salads, or pasta dishes without any dairy.
Explore the Ancient Grain Amaranth
Amaranth deserves more attention from home cooks looking to diversify their plant protein sources. Amaranth and quinoa are small-seeded grains with high nutritional and phytochemical profiles that promote numerous health benefits and offer protection against various chronic ailments including hypertension, diabetes, cancer, and cardiovascular disorders. They are classified as pseudocereals and possess significant nutritional benefits due to their abundance of proteins, lipids, fiber, vitamins, and minerals.
Like quinoa, they exhibit an exceptional balance of essential amino acids. The total amount of essential amino acids (EAA) ranged from 25.8 g/16 g N in oil hemp hulls to 41.5 g/16 g N in pearled quinoa. Amaranth can be cooked like rice, popped like popcorn for a crunchy topping, or ground into flour for baking – offering multiple ways to incorporate this protein-rich pseudocereal into your routine.
Make the Most of Nuts for Protein and Healthy Fats
While nuts shouldn’t be your only protein source, they offer valuable contributions to a plant-based diet. The protein content of nuts varies by the type. In addition to protein, nuts provide healthy fats as well as soluble and insoluble fibers. Mix in nuts and seeds – another nutrient-dense option packed with healthy fats, protein, magnesium, and more.
The key with nuts is understanding their dual role as both protein and fat sources. Almonds, walnuts, and pistachios each offer different protein amounts, but they all contribute to satiety and provide essential fatty acids. Since pumpkin seeds are also considered a healthy fat, you may need to reduce the serving size depending on the other healthy fats in your meal. I recommend 1-2 servings of healthy fats per meal. Nut butters can be particularly useful for boosting protein in smoothies, oatmeal, or as simple snack pairings with fruit.
Consider Plant-Based Meat Alternatives Strategically
Modern plant-based meat alternatives have evolved significantly, offering concentrated protein options for those transitioning to plant-based eating. A new generation of plant-based meat alternatives (PBMAs) has entered the mainstream. These products contain concentrated sources of plant protein and are formulated to mimic the taste and texture of their meat-based counterparts, especially red meat.
However, dietitians recommend approaching these products thoughtfully. While they can be helpful transition foods, whole food sources like beans, lentils, and minimally processed soy products often provide better overall nutrition profiles. The key is using plant-based meats as occasional conveniences rather than daily staples, ensuring your diet remains rich in whole foods that provide fiber, vitamins, and minerals alongside protein.
Combine Foods for Complete Amino Acid Profiles
Understanding protein complementation can help maximize the nutritional value of plant proteins. You don’t need to eat complete proteins at every meal to get the body-boosting effects. The goal should be to get a balance of those essential amino acids over the course of the day. Some plant-based proteins are incomplete, but eating a variety of plant-based protein sources throughout the day will ensure that your body’s needs are met.
Beans are not considered a complete protein and must be combined with whole grains, nuts, seeds, or other complete proteins to provide all 9 essential amino acids. Classic combinations like rice and beans, or peanut butter on whole grain bread, aren’t just culturally traditional – they’re nutritionally brilliant. “For people who don’t eat much meat, or no meat at all, a wide variety of plant foods such as legumes, lentils, nuts, seeds and whole grains on a daily basis will allow for you to get the complete proteins you need,” Culbertson says.
Plan Your Portions and Daily Protein Goals
Understanding how much plant protein you need helps ensure you’re meeting your nutritional goals effectively. MyPlate is a great guide, as it gives daily recommendations for each food group. While protein needs vary based on sex, age, height, weight, and physical activity, it is recommended that adults get anywhere between 5-7 ounces of protein each day.
An ounce-equivalent of plant-based protein can include anything from 1/4 cup cooked beans, 1 tablespoon of peanut butter, 1/2 ounce of nuts or seeds, 1/4 cup tofu, 1 ounce cooked tempeh, or 2 tablespoons hummus. Dieticians think that high-protein foods such as red meat, chicken, and protein shakes may come first to your mind, but plant-based proteins such as Greek yogurt, cottage cheese, and beans will stand out in the coming months. By spreading these protein sources throughout your day – adding hemp seeds to morning smoothies, enjoying lentil soup for lunch, and including tofu in dinner stir-fries – you’ll easily meet your protein needs while reaping the additional benefits that plant foods provide.
