Over recent years, a growing number of people have been making the switch to a flexitarian or fully plant-based diet, with environmental and animal welfare concerns serving as the driving force for embracing this new way of life.
The health benefits of going plant-based have also been widely documented, with notable celebrities and athletes opting to go vegan for this reason alone. But one of the biggest questions surrounding the diet is whether it’s really possible to hit your daily protein requirements without eating meat, fish and dairy products – and if it is, how exactly it can be achieved.
Many people believe that plant-based sources do not provide sufficient protein when compared with these other common sources, but in fact, this is far from the truth. Whilst it’s true that those on a plant-based diet will need to combine different sources of plant proteins to ensure they are getting the full amino acid profile needed to build muscle, repair tissue and transport nutrients, many plant-based sources provide the same or even more protein than their meat counterparts .
Here, we take a look at some of these plant-based protein sources to add to your daily meals to ensure you’re getting your fill.
Protein-packed legumes
Legumes, like beans, peas, and lentils, are great sources of protein in a plant-based diet. A cup of cooked lentils provides around 18-20 grams of protein, and as an added bonus, they also pack in plenty of fibre, which is essential for good digestion and gut health and helps to keep you fuller for longer. Many people don’t get enough roughage in their daily diets, so consider adding a fibre supplement like psyllium husk alongside these – we love the one by BellySweep (https://bellysweep.com).
Legumes taste great added to all sorts of dishes, including along salads, soups, or even veggie burgers – but are even better in curries and stews.
Nuts and seeds
Nuts and seeds like almonds, cashews, walnuts and chia seeds are also convenient sources of protein and can be sprinkled over bowls or salads for an extra boost. For example, an ounce of chia seeds contains about five grams of protein, and can be eaten with overnight oats, yoghurt, or even blend into smoothies for an effortless way to up your intake. Nuts and seeds are also a great portable snack and contain healthy fats, but because of this they can also be quite calorific, so try to stick to just a handful or two a day.
Whole grains
When it comes to plant-based protein sources, whole grains likely aren’t the first things that come to mind, particularly as they are primarily seen as sources of carbohydrates. But surprisingly, certain grains like quinoa offer a complete protein profile with all the essential amino acids the body needs for protein synthesis. Add some to salad bowls or serve on the side with dishes you’d usually have with rice as a high-protein replacement. Other whole grains like farro, spelt, and barley can also help you hit your protein goals whilst providing you with slow-release energy to see you through the day.
Tofu, tempeh, and edamame
Most of us have heard about how soy and soy-based foods are great sources of protein, and tofu, tempeh, and edamame are at the top of the list. Featuring in a diverse array of international cuisines, they are versatile sources that can be used as a replacement for meat and fish in all sorts of dishes. Tofu has a mild flavour but absorbs marinades easily, making it a particularly good substitute – but many prefer tempeh’s slightly nutty flavour and firmer texture, which make it perfect for stir fry and sandwiches.
Edamame, meanwhile, is a good option for serving as a side dish or snack or as a topping to salads.
Protein-packed veggies
While vegetables are not typically thought of as a protein source, certain veggies such as broccoli, spinach, and Brussels sprouts actually do contain a good level of the macronutrient and so adding them to your meals as an extra source can be another savvy way to bump up your intake. Although they don’t contain as much protein as other sources, they can be paired with legumes, whole grains, tofu and tempeh for a healthy, balanced meal that will consistently help you to hit your daily protein goal.
The bottom line
Contrary to popular belief, a well thought-out plant-based diet can provide you with all the protein you need. It’s just about choosing the right sources and mixing and matching them cleverly to ensure you meet your daily target – and in the process, create healthy, tasty meals that will both help to reduce your environmental impact and help you to achieve your health goals.
