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As you may or may not know, I have been living a meat-free life for quite some time! Having abstained from consuming meat for over 12 years and all animal products for over 9 years, it’s probably not surprising to hear that I have been asked countless times about protein on a plant-based diet among many other questions. These questions usually revolve around sources of protein and whether or not you can get enough by eating plants.
Before we get into the meat and potatoes of exactly where you can get protein on a plant-based diet, I think that it's best to understand what the dietary needs are, as we well as some differences between animal- and plant-based protein. 📷
Recommended Protein Requirements
The general consensus is that one should be consuming 0.8 grams of protein/kg of body weight per day or put differently, anywhere between 10 - 35% of your daily calories should come from protein[3]. For myself, that would mean that I would need to consume at least 51 grams of protein per day [140lbs/2.2 = 63.63 (weight in kg) * 0.8 = 50.91 grams], which is easily attainable. However, dependent on your overall activity levels, you may need to consume more protein than what is recommended.
Interestingly, the world consumes most of its edible protein from plant-based sources, such as cereal grains, nuts, seeds, and pulses[1],[2]. Therefore, I think that it is safe to say that protein quantity is surely not a problem regardless if you eat an omnivorous diet or a plant-based one.
Amino Acids - The Building Blocks of Protein
In terms of muscle protein synthesis (MPS), the amino acid leucine was of particular importance due to its key role in the stimulation of MPS, which is found in lower concentrations in plant foods overall[2]. There are some other amino acids that are also found in lower concentrations as well in single plant-based foods, while other amino acids are significantly high[1],[2]. Despite these findings which examine the amino acid profile in single plant-based foods compared to animal products, a shortage of amino acids is usually not of concern, especially in adults regardless if they eat a predominately plant-based diet or not.
Moreover, we must keep in mind the dietary needs of the average individual who may not engage in regular exercise. Unless one is partaking in intensive exercise or resistance training, then it is recommended to increase your protein intake from 0.8 grams to 1 - 1.2 grams per kg of body weight[2].
Nonetheless, this raises the question of protein quality in infants and growing children. In these early stages of life, amino acid concentrations are of far more significance as compared to adults, and may, therefore, be of more concern. Therefore, it's probably best to speak with a pediatrician if you intend on raising your bundle of joy on a plant-based diet to ensure nutritional adequacy for your growing baby during this important stage of life.
Overall...
There has been a major shift in the perception of plant-based foods as a viable and sustainable protein source and recommended food patterns. A prime example of this would be the recent changes in Canada’s Food Guide, which recommends largely a plant-based diet, with a quarter of your plate being protein-rich foods such legumes, beans, nuts, and tofu sources, as well as some meats. Simply put, it would seem that there are greater health benefits by increasing your intake of plant-based foods; however, this doesn't necessarily mean that you need to follow a strict plant-based diet altogether.
Plant-based protein is now viewed as a healthy option for meeting protein needs and recommendations [3].
Regardless if you eat meat or follow more of a plant-based diet if you are curious about plant-based foods high in protein, then read on.
Plant-Based Food Rich in Protein
Here is a general breakdown of plant-based foods high in protein.
Nuts and seeds - look for dry roasted nuts and seeds or nut butters without any added sugars, fats, or salt.
Peanuts
Almonds
Cashews
Nut butter
Sunflower seeds
Beans, peas, and lentils
Brown, green or red or other lentils
Peas such as chickpeas and split peas
Dried beans such as black beans and kidney beans
You can choose dried beans, peas, and lentils to soak and cook at home, which is also a great way to save on cost as you get more for your dollar
If you prefer to buy canned, you can reduce the sodium content by rinsing and draining them
Fortified soy beverages, tofu, soybeans and other soy products such as tempeh
Look at unsweetened varieties as well as those lower in sodium
Not all brands are fortified with the same vitamins and minerals, check the nutrition label to verify the amount of protein per serving
Vital Wheat Gluten
Used in many recipes (some listed below) and is very high in protein
Ways to Add More Veggie Protein to Your Diet
📷If you are someone who does not want to adhere to a strict plant-based diet, but would like to cut down on meat and other animal by-products, here are some simple ways to have some meatless meals:
Add beans to your burrito
Add tofu to your vegetable stir-fry
To take it up a notch, you can make a peanut-butter sauce to add to your stir fry - it’s a deliciously killer combination!
Check out this post Simple Ways to Cook Tofu for more tips
If you like sweets, this may also be a good starting point:
Soy curls make a great addition to meals
Add chickpeas and beans to your tacos or you can make a killer Ancho Lentil Taco!
Add lentils, beans, chickpeas to your soup, stew or casserole (I find that red lentils are simple to add and are very subtle). Want a classic recipe? Then try this Protein Tomato Soup
Rather than eating an egg sandwich, opt for a chickpea sandwich that is simple to make
Snack on some hummus and veggies (or crackers) or add hummus to your wrap or pita!
Try swapping out your burger, sausages, hot dogs, etc., for a vegan option. Some plant-based options boast 20 grams of protein per serving!
Such brands include Beyond Meat, LightLife, Yves, Gardein, and more, which are readily available in large chain grocery stores.
For breakfast, why not opt for some protein pancakes? I’ve shared a few varieties in the past such as:
Marinate and spice nuts such as almonds and bake them in the oven!
References
[1] Millward, D. Joe. “The Nutritional Value of Plant-Based Diets in Relation to Human Amino Acid and Protein Requirements.” Proceedings of the Nutrition Society, vol. 58, no. 2, 1999, pp. 249–260.
[2]Vliet, Stephan Van, et al. “The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption.” The Journal of Nutrition, vol. 145, no. 9, 2015, pp. 1981–1991.
[3]Richter, Chesney K, et al. “Plant Protein and Animal Proteins: Do They Differentially Affect Cardiovascular Disease Risk?” Advances in Nutrition, vol. 6, no. 6, 2015, pp. 712–728.
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