Your Plant-Based Protein Guide
The question “...but how can you get enough protein?” is quite common to many vegetarians, vegans, and plant-based eaters. While many folks may conflate “protein” with “meat,” getting enough protein in a vegetarian diet is not as difficult as it may seem, and there are many ways to consume adequate protein without including meat in every meal.
Additionally, adopting a plant-based eating pattern can bring numerous benefits, including a diet rich in fiber, phytonutrients, and a positive impact on the environment. To help, we've curated this gentle guide with some helpful tips and recipes that are not only high in vegetarian protein but are also easy to incorporate into your daily meals.
Defining “Plant-Based” Eating
Plant-based eating has been gaining popularity in recent years, but what does it really mean? This term broadly includes a variety of eating styles, such as those who are vegan, vegetarian, pescaterian, or simply seeking to reduce the frequency of meat in their diet. Many folks may turn toward plant-based eating for personal health reasons, to reduce their environmental impact, or support animal welfare. Ultimately, the specifics of a plant-based diet will depend on an individual's preferences and needs, and it's important to approach this plant-based protein guide with flexibility and consideration for what works for you and your body.
As dietitians, we often get asked “how many grams of protein should I eat in a day?” Our answer — eating a variety of proteins consistently throughout the day is more important than a daily count. Aim for about 15 grams of protein per meal and 7-8 grams of protein per snack. See the list below for some higher plant-based protein sources, but no need to count grams of protein all day! There are many plants not listed here that have 2-4 grams of protein per serving such as broccoli, corn, white rice, potatoes, spinach, Brussels sprouts, mushrooms, etc. This is why variety and flexibility are much more important then just “hitting macros”. Read on for more details!
Plant-Based Protein Sources: As shown above, Plant-based proteins include foods such as lentils, beans, nuts and nut butters, seeds, and grains like quinoa and buckwheat, along with soy products such as tofu and tempeh. Additionally, for vegetarians who consume dairy, milk products like cheese and yogurt, along with eggs, serve as excellent complete protein sources.
Incomplete Plant Proteins: Many plant-based proteins are considered “incomplete proteins.” This means that they contain some, but not all of the 9 essential amino acids our body needs to obtain from food. Amino acids are the building blocks that make up protein. Plant-based eaters will often need to combine different plant-protein sources together to create a “whole” or “complete protein.”
Complete Plant Proteins: Eggs and dairy products are common vegetarian-friendly complete protein options. This means that–similarly to meat–they contain all 9 essential amino acids. There are some plant-based proteins, such as soy, that are considered to be “complete proteins.” Even though these plant-based proteins technically contain all 9 essential amino acids, they often remain low in 1 or 2 essential amino acids. These are often referred to as “limiting amino acids.”
Limiting Amino Acids: In soy, methionine is the limiting amino acid. Fortunately, methionine can be obtained from other sources such as almonds, sunflower seeds, or oats. Pea protein is another common ingredient in many plant-based protein powders. Pea protein is a complete plant-based protein, but is low in methionine and cysteine (making them the “limiting” amino acids). That’s why pea protein powder is often combined with brown rice, which is comparatively higher in methionine and cysteine. Consuming them together helps make sure you not only get enough protein, but also an adequate balance of necessary amino acids.
Complementary Proteins: Combinations of multiple protein sources together to obtain adequate amounts of amino acids are called “complementary” proteins. If this sounds complicated - fear not! Many of the plant-based dishes we consume–especially traditional or cultural foods–already contain these complementary plant proteins (beans and rice, anyone?). The key here is to be aware of the importance of combining foods and to select a variety of plant proteins, when available and accessible.
A Guide to Complementary Proteins: When choosing plant proteins, consider including at least 2 of the following 3 groups: beans/legumes, nuts/seeds, whole grains. More likely than not, they will combine to create a complete protein. Here’s a few examples of foods that fit into each category - this is not exhaustive, and it may be helpful to work with a dietitian who can help you to create complementary protein lists that match your eating patterns and cultural/familiar foods.
For example, the following foods can be combined to create a complete protein:
A corn tortilla (whole grain) with black beans (bean/legume)
A piece of wheat toast (whole grain) with peanut butter (nut/seed)
A lentil curry (beans/legumes) with rice (whole grain)
These options help us consume adequate protein and a variety of the 9 essential amino acids we need.
Innovative Plant-Based Products: With the growing number of consumers looking for an alternative to meat, companies such as Impossible Foods have created & marketed plant-based burgers, deli meats, sausages etc. These food products can be pricey and do not have the same nutritional profile as animal meats; they are generally higher sodium, may or may not have added vitamin B12 and some have higher amounts of saturated fat. Plant-based eaters may choose them for convenience, preference and/or social reasons. But the short answer is you do not have to use these products to get enough protein as a vegetarian or vegan.
The short answer is you do not have to use these products to get enough protein as a vegetarian or vegan.
Quick & Easy Meal Ideas:
Breakfast: Start your day with Peanut Butter Overnight Oats. This make-ahead meal is perfect for those hectic mornings, offering a blend of proteins from oats, peanut butter, and chia seeds. Consider boosting the protein content with a scoop of vegetarian-friendly whey or pea protein.
Lunch: For a midday meal, try a Yogurt Bowl with Harissa Chickpeas. Legumes, like chickpeas, along with dairy, provide a solid protein foundation for vegetarians. Top it with a hard-boiled egg for an extra protein punch.
Snacks/Desserts: Satisfy your sweet tooth while getting your protein fix with chocolate covered dates, featuring a delicious combination of dates, almond butter, chocolate, and flaky sea salt. For a simpler treat, whip up a 2-Ingredient Peanut Butter Dip that pairs beautifully with fruit.
Key Takeaways:
Include complete protein sources such as dairy and eggs, if they fit into your plant-based eating style
When creating plant-based meals, consider combining “complementary proteins” for meals and snacks
Because many plant-based proteins are “incomplete” proteins or may have limiting amino acids, consume a variety of plant-based proteins sources when accessible
If using a protein powder or supplement, consider what the limiting amino acid may be. When possible, select protein supplements with ingredients from multiple protein sources (ex. pea protein with brown rice), or combine it with another food that contains the limiting amino acid.
Incorporating these recipes into your diet can make meeting your protein needs delicious and convenient. Working with a dietitian to develop a non-diet, plant-based eating plan can take the guesswork out of what to eat and help ensure that you are getting all the nutrients your body needs. For personalized guidance and more plant-based or vegetarian-friendly meal ideas, consider booking a session with one of our dietitians at As You Are Nutrition.