When you hear the word “protein,” you likely think of a chicken breast or a hunk of steak. That makes sense — meat is one of the best sources of this macronutrient, according to the Heart Foundation. But it’s not the only source. In fact, it’s entirely possible to get the protein you need each day without eating meat like poultry, beef and pork.
The Possible Benefits of Trading Meat Protein for Plant Protein
One perk of eating animal protein is that these sources are complete — meaning they provide the nine essential amino acids our bodies can’t make. But there are benefits to trading or reducing your meat consumption and filling up on plant proteins, including: Losing weight When followed properly, plant-based diets, such as a vegetarian diet, may help you lose weight. Helping the environment Swapping meat for plants to get your protein fix can similarly benefit the environment. Boosting your heart health When it comes to red meat, the benefits of relying on plant alternatives for protein arguably get even more impressive. Some studies have linked red meat with an increased risk of heart disease and type 2 diabetes, partly due to the saturated fat content. Other researches, reveals that compared with omnivorous dieters (those who eat both plant and animal proteins) vegetarians had lower diastolic and systolic blood pressure numbers. Those benefits can lead to a healthier ticker, lowering your risk for heart disease.
Lengthening your life
The National Institutes of Health reports that red meat consumption may shorten your life. The group recommends swapping it out of your diet in favor of healthier protein sources. By following a diet with a variety of foods, it’s possible to get your fix of the amino acids your body needs to perform at its best.
‘How Much Protein Do I Need?’
Recommended daily allowance for protein is 0.8 grams (g) per kilogram of body weight. Multiply your weight in pounds (lb) by 0.36 — that’s how many grams of protein you should be getting each day at a minimum. Therefore, if you weigh 150 lb, you’d aim for 54 g of protein daily. To think of it another way, protein should make up between 10 and 35 percent of your daily calorie intake.
You could get your fix by incorporating high-quality protein to meals and snacks throughout the day, such as by adding a serving of beans to a salad or stacking grilled tofu steaks in between slices of bread for lunch. Ready to explore the plant side of protein? Here are 10 of the best plant-based proteins to start incorporating into your meals, whether you’re looking to ditch animal products completely or are simply looking to diversify your protein options.
Lentils (Up to 9 g of Protein per ½ Cup)
lentils and other legumes (such as beans, peas, nuts, and seeds) offer a full protein package. They’re rich in fiber, vitamins, minerals, and phytonutrients, and [can] provide up to 9 g of protein per serving which is ½ cup cooked legumes. They also contain antioxidant-rich polyphenols, which have anti-obesity, anti-cancer, anti-inflammatory, and anti-diabetes properties. Incorporate lentils as the protein in a veggie-packed soup or as the star of your next veggie burger.
Chickpeas (7 g of Protein per ½ Cup)
Chickpeas (aka garbanzo beans) are legumes that are rich in protein, folate, fiber, iron, phosphorus, and healthy fatty acids. A ½-cup serving of chickpeas has about 7 g of protein. We suggests roasting them for a crispy snack, or you can get your fix in hummus — chickpeas are the main ingredient in the dip.
Hemp Seeds (10 g of Protein per 3 Tbsp)
These little seeds contain all nine essential amino acids, and 3 tablespoons (tbsp) provide 10 g of protein. You may also spot them at the grocery store as hemp hearts, which are shelled hemp seeds. We suggest sprinkling hemp hearts or seeds on salads, soups, yogurt, or on top of nut-buttered toast.
Tofu (8 g of Protein per 3 Ounces)
Like hemp seeds, soy contains all nine essential amino acids, making it a complete protein. Soy is at the root of several types of foods, including soy milk, edamame, miso, tempeh, and soy nuts, giving you plenty of ways to incorporate soy products into your diet. It’s the main ingredient in tofu, too, which should be high on your list of meat substitutes. One slice, which is 85 g or 3 ounces, offers 8 g of protein. It also contains potassium and iron. The great thing about tofu is it’s a great addition to stir-fries and one-pan recipes you can roast in the oven.
Nuts (5 to 6 g of Protein per ¼ Cup)
No matter which nut is your favorite, it likely is a good source of protein, clocking in at about 5 to 6 g per small handful (less than ¼ cup). Almonds offer the most protein per serving, with pistachios close behind in the No. 2 spot. In addition to protein, nuts are good sources of heart-healthy unsaturated fats, which can lower cholesterol levels. And thanks to the many options — including almonds, pistachios, cashews, walnuts, and hazelnuts — it’s easy to add a variety to your diet. Sprinkle them on salads, in smoothies, or on top of veggies.
Quinoa (8 g Protein per Cup)
Though it’s technically a seed, quinoa is commonly referred to as a whole grain and can be used in place of other grains like rice and pasta. One cup of cooked quinoa offers 8 g of protein and 5 g of satiating fiber. Not to mention that quinoa is a complete protein because it contains all essential nine amino acids. Enjoy quinoa throughout the day — in the morning in milk like you would a breakfast cereal, for lunch as the protein in your salad, and at dinner in place of pasta.
Nutritional Yeast (8 g of Protein per ¼ Cup)
Many vegans go nuts over nutritional yeast’s cheese-like umami flavor, but there are several reasons non-vegans should also give it a try. It’s packed with B vitamins, the antioxidant glutathione, and protein. A quarter cup has 8 g of protein. Plus, it’s free of gluten, sugar, dairy, and artificial flavors or ingredients. Add it to soups and sauces, sprinkle it on popcorn or avocado toast, or blend with soaked cashews to make a great homemade vegan cheese on pasta or veggies.
Tempeh (13 g Protein per 3 Oz)
Though not as popular as tofu, tempeh is another high-protein soy product that makes a great meat substitute. It’s essentially a packed cake-like helping of fermented soybeans, though oftentimes spices and grains, such as rice, will be added. A 3-ounce serving of tempeh contains 13 g of protein. You’ll find it in the refrigerated section of the grocery store. Once you get it home, try it in a stir-fry or in a sandwich.
Black Beans (10 g Protein per 1 Cup)
Take your pick for your bean of choice — black beans, navy beans, cranberry beans, kidney beans, and so on. there are more than 20 varieties and they all offer essential nutrients. They’re nutritional powerhouses, they’re rich in protein, fiber, folate, magnesium, and iron. A ½ cup of black beans contains 5 g of protein. We suggest adding beans to salads, stir-fries, soups, and stews. Opt for low-sodium or no-sodium-added varieties when shopping for canned beans at the grocery store.
Peanut Butter (7 g Protein per 2 Tbsp)
Yes, the childhood staple is delicious and a good source of quality, plant-based protein. Two tbsp has 7 g of protein, plus other key nutrients such as heart-healthy monounsaturated fat and some fiber. Just be sure to buy healthy varieties and keep your portion size in check — the aforementioned portion has a whopping 180 calories, so it can quickly move from a healthy protein source to an indulgent treat that may contribute to weight gain if you overdo it.
